Shoulders, back, chest, arms, glutes, hamstrings, quads and abs…. All challenged in this full body workout using tempo variations to really bring the heat!!!

The dumbbells I am using for your reference are 17.5kg each. I reduce weight to 9kg each for the shoulder portion!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest.

CHEST PRESS (slow eccentric)
CHEST PRESS (slow eccentric)

PUSH UPS (slow on the rise!)
PUSH UPS (slow on the rise!)

SUITCASE SQUAT (slow eccentric)
SUITCASE SQUAT (slow eccentric)

UNEVEN SQUAT (pause at bottom)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

BENT OVER ROW (slow lowering!)
BENT OVER ROW (slow lowering!)

DEADSTOP LUNGES
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

CURTSEY HOLD (stand on beep)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SHOULDER PRESS HOLD (x2 press on beep)
SHOULDER PRESS HOLD (x2 press on beep)

ARNOLD PRESS (slow lowering)
ARNOLD PRESS (slow lowering)

STAGGERED RDL (slow eccentric)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STATIC LUNGE HOLD
SWITCH SIDE!

HOLLOW HOLD (TOE REACH ON BEEP)
HOLLOW HOLD (TOE REACH ON BEEP)

ALT HAND TO FOOT (HOLLOW ON BEEP)
ALT HAND TO FOOT (HOLLOW ON BEEP)

Finisher:
40/40/40/40/60

X1 SLOW LUNGE
X1 SLOW ON TOES LUNGE (same side)
X1 SLOW LUNGE (switch side)
X1 SLOW ON TOES LUNGE (same side)
X1 SLOW PUSH UP (1 minute)

Wow the finisher! Give it your best shot!! You’ll love it!!

This will be day 4 complete!!!! TEMPO HIIT to go and that’s another Series smashed!!!

Cx

Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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