30 minutes in this unforgiving full body workout with dumbbells incorporating strength, endurance, core stability, core strength and control to involve all of the major muscle groups using antagonist training!

Even though we are working hitting the quads then hamstrings for example, this is a very demanding workout as your heart rate is elevated therefore it is crucial to ensure you don’t neglect your technique performing these compound movements.

I hope you really challenge yourself and be in charge of those dumbbells!

For this full body workout, you will need a pair of dumbbells, your mat and a yoga block/book to simply increase the challenge on lunges and squats!

The dumbbells I am using for your reference are 15kg each and 8kg each for some upper body such as Arnold press.

The timer will be on for 50 seconds of work, 10 seconds rest for the first portion all being lower body.

Once we move to upper body focus, the timer will be 45 seconds of work, 15 seconds rest.

Timer: 50/10

1 1/2 REP HEEL ELEV SQUATS
1 1/2 REP RDL
1 1/2 REP HEEL ELEV SQUATS
1 1/2 REP RDL

1/2 REP BODYWEIGHT ELEV SQUATS
1/2 REP RDL
1/2 REP BODYWEIGHT ELEV SQUATS
1/2 REP RDL

DEADSTOP LUNGE ELEV
STAGGERED RDL
DEADSTOP LUNGE ELEV (switch)
STAGGERED RDL

SUMO 1 1/2 REP
L SIT HOLD OR LIFTS
SUMO 1 1/2 REP
L SIT HOLD OR LIFT

Timer 45/15

DOUBLE BENT OVER ROW
DIAMOND PRESS
DOUBLE BENT OVER ROW
DIAMOND PRESS

ALTERNATING RENEGADE ROWS
PUSH UPS
ALTERNATING RENEGADE ROWS
PUSH UPS

ARNOLD PRESS
PULLOVER
ARNOLD PRESS
PULLOVER

PALMS UP CURL
TRICEP PRESS
PALMS UP CURL
TRICEP PRESS

Finisher: 20 seconds each!

SQUATS
RDL
DOUBLE ROW
PUSH UPS!

By this finisher, you will have worked very hard!

And once you begin the isolation work on the biceps and triceps, you will notice you have already been hitting those muscles during the rows and diamond press!

I hope you all have an intense session and be proud! Day 14 smashed!!!

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Caroline Girvan
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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