Ready for a fantastic full body fun session? A lot of variety with a combination of some of our favourites to challenge every muscle!
A full body dumbbell workout combining strength and endurance!

The timer will be on for 30 seconds each exercise within the giant sets, so the 4 exercises combined equal 2 minutes duration for each giant set!

You will simple need a pair of dumbbells and your mat!

The dumbbells I am using throughout for your reference are 10kg each!

SQUAT TO PRESS
1 1/2 REP RDL
SQUAT TO PRESS
1 1/2 REP RDL
MAKER
PUSH UPS
MAKER
PUSH UPS

X2 DUMBBELLS STATIC LUNGE
LUNGE TO STAG RDL (same foot forward)
STATIC LUNGE SAME SIDE!
LUNGE TO STAG RDL (same side!)

X2 DUMBBELLS STATIC LUNGE (switch)
LUNGE TO STAG RDL (same foot forward)
STATIC LUNGE SAME SIDE!
LUNGE TO STAG RDL (same side!)

X1 SIDE ARNOLD PRESS
PUSH PRESS (same side)
ARNOLD PRESS (same side)
PUSH PRESS (same side)

X1 SIDE ARNOLD PRESS
PUSH PRESS (same side)
ARNOLD PRESS (same side)
PUSH PRESS (same side)

BENT OVER ROW
1 1/2 REP HIGH SQUATS
BENT OVER ROW
1 1/2 REP HIGH SQUATS

SNATCH
WINDMILL (same side)
SNATCH (same side)
WINDMILL (same side)

SNATCH
WINDMILL (same side)
SNATCH (same side)
WINDMILL (same side)

DIAMOND PRESS
FLYES
DIAMOND PRESS
FLYES
STRAIGHT LEG REVERSE CRUNCH
TOE TAPS
STRAIGHT LEG REVERSE CRUNCH
TOE TAPS

CURL TO PRESS
SUPINE ROW (same side)
CURL TO PRESS (same side)
SUPINE ROW (same side)

CURL TO PRESS (switch)
SUPINE ROW (same side)
CURL TO PRESS (same side)
SUPINE ROW (same side)

SQUAT TO PRESS
REAR STEP LUNGE (same side)
SQUAT TO PRESS (same side)
REAR STEP LUNGE (same side)

SQUAT TO PRESS (switch)
REAR STEP LUNGE (same side)
SQUAT TO PRESS (same side)
REAR STEP LUNGE (same side)

Finisher!

Final giant set!

ALTERNATING RENEGADE ROW
DUMBBELL BURPEE!
ALTERNATING RENEGADE ROW
DUMBBELL BURPEE!

This was tough! Tough though so rewarding! Knowing every 30 seconds the exercise changed was so motivating!

I finished those burpees and I was thinking about how I hope you feel as empowered as I do finishing this. We have came along way together and it has been full of high and low moments but we have pushed past them!

I hope you push through to finish day 44 feeling strong and so proud of your journey!

Cx

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

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Here’s today’s optional add-on: https://youtu.be/fm4rS7wigj4

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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