A full body workout with a combination of compound lifts and isolation exercises using mostly dumbbells as resistance with a triset timer format! There is a definite cardio aspect to most of these workouts and in this workout you will for sure feel it alongside the strength aspect!

The timer will be on as follows for each triset!

45 seconds - an exercise*
30 seconds - variation/different exercise
45 seconds - same as first exercise*
30 seconds - REST!

For this fun filled full body workout you will need a pair of dumbbells, your mat and a chair for Bulgarian lunges and decline push ups!

The dumbbells I am using for your reference are 12.5kg and 6kg each.

STATIC LUNGE
RDL
STATIC LUNGE (same side)

STATIC LUNGE (switch side)
RDL
STATIC LUNGE (same side)

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

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

REAR FLY PARTIALS
REAR FLYES
REAR FLY PARTIALS

BULGARIAN LUNGE
HOLD (same side)
BULGARIAN LUNGE (same side)

BULGARIAN LUNGE (switch)
HOLD (same side)
BULGARIAN LUNGE (same side)

RENEGADE ROW
PLANK LADDER
RENEGADE ROW

ARC RAISE
CLOSE TO OPEN PRESS
ARC RAISE

KNEELING TO LOW SQUAT
STAGGERED RDL (dumbbell same side)
KNEELING TO LOW SQUAT (same side)

KNEELING TO LOW SQUAT
STAGGERED RDL (dumbbell same side)
KNEELING TO LOW SQUAT (same side)

AROUND THE WORLD
90° AT ELBOW LATERAL RAISE
AROUND THE WORLD

PLANK SAW
PLANK FEET WALK IN
PLANK SAW

BODYWEIGHT BULGARIAN LUNGE
X1 LEG DECLINE PUSH UP
B/W BULGARIAN LUNGE (same side)

B/W BULGARIAN LUNGE (switch)
X1 LEG DECLINE PUSH UP
B/W BULGARIAN LUNGE (same side)

Burnout shoulders!!

PARTIAL LATERAL RAISES
LATERAL RAISESPARTIAL LATERAL RAISES

One of these trisets I do have planned for next week’s dynamic & isometric session so some practice!!

My favourite was those partials at the end! I love a good burnout & finisher with nearly every single one of my workouts and this was no different!!

This is a full body workout though you may notice an emphasis on the shoulders and lower body due to 2 specific workouts this week already hitting the chest & back!

Also, you will have noticed that there aren’t many ‘arm’ specific workouts as really, you get so much tricep & bicep action in the compound movements…even shoulder press hits those triceps! Rows hit the biceps!

I felt AMAZING after this workout… I really look forward to the full body workout having rested more so the day before. Remember that rest or ‘active rest’ and sleep is such an important factor to enable you to not only enjoy your training but for the body to repair and actually physically train harder.

I hope you finish feeling so accomplished having smashed this session!

Cx

Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases