Supersets for a super session! All of the major muscle groups will be working very hard during this full body dumbbell workout!

For this workout you will need a pair of dumbbells, your mat and a yoga block/thick book!

The dumbbells I am using for your reference are 15kg and 12.5kg. I will put on screen when I am using the lighter or heavier options although they are quite similar in weight!

The timer will be on for 45 seconds of work, then straight into another 45 seconds of work. We then have 30 seconds rest between each superset!

There is a staple superset that will appear only 4 times in total and it is a slow RDL with focus on spending time at the bottom of the position relaxing into the depth as apposed to a stop pause. Simply take it slow on the descent and at the bottom, try to increase the stretch that little bit more! This will be for 45 seconds, then straight into 1/2 rep RDLs with only the one dumbbell!

This is a perfect workout to firstly, zone in on how you perform the reps (attention to how you hold your body, maximum range of movement reach and controlled tempo) but also to make those dumbbells feel that bit heavier!

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

HEEL ELEVATED SQUAT
1/2 REPS x1 DUMBBELL

HEEL ELEVATED SQUAT
1/2 REPS x1 DUMBBELL

CHEST PRESS
DEADSTOP CHEST PRESS

CHEST PRESS
DEADSTOP CHEST PRESS

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

STATIC LUNGE
STAGGERED SQUAT (same foot forward)

STATIC LUNGE (switch side)
STAGGERED SQUAT (same foot forward)

BENT OVER ROW
ROTATE ROW TO SUPINE (same side)

BENT OVER ROW (switch)
ROTATE ROW TO SUPINE (same side)

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

FOOT ELEVATED LUNGE
REAR LUNGE BODYWEIGHT (same side)

FOOT ELEVATED LUNGE (switch)
REAR LUNGE BODYWEIGHT (same side)

ELEVATED RENEGADE ROW
UNEVEN PUSH UP (same hand on block)

ELEVATED RENEGADE ROW (switch)
UNEVEN PUSH UP (same hand on block)

STAPLE
SLOW RDL
1/2 REP RDL x1 DUMBBELL

UNEVEN SQUAT TO PRESS
PUSH PRESS (same side)

UNEVEN SQUAT TO PRESS (switch)
PUSH PRESS (same side)

KNEEL TO SQUAT
LUNGE TO SQUAT B’WEIGHT (same side)

KNEEL TO SQUAT (switch)
LUNGE TO SQUAT B’WEIGHT (same side)

Finisher:

30/30/30/30/30/30

STAGGERED RDL
1/2 REPS!
SWITCH SIDE STAGGERED RDL
1/2 REPS!
RDL FULL RANGE!
1/2 REPS!

Yes! A lot of hamstrings also in this session! During the RDLs, simply fully stand at any point if you feel any discomfort on your lower back.

During the RDLs, bear in mind the following points:

    •    think about exaggerating your chest… really push out your chest.
    •    Keep shoulder blades close to one another!
    •    Dumbbells should remain close to body throughout
    •    Push hips back whilst keeping them up!
    •    Don’t overreach simply to bring the dumbbells lower. Only lower to where your back is still straight and you feel the stretch in hamstrings.
    •    Always have a slight bend at the knees.

This is a super session to test your strength! It will be demanding! I am not using my maximum weights but the supersets really meant this was very challenging indeed!!!

I hope you love this full body session, particularly the staple supersets!

Cx

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