Day 50! Let’s party! Time to celebrate all of your hard work over the past 50 workouts! 60 minutes combining many of our favourites here today... Makers, some HIIT, calisthenics, lunges, snatches, diver push ups... one hour of a lot of fun!

All you will need for this full body fun session is a pair of dumbbells and your mat! The dumbbells I am using are 9kg each for your reference.

There is a staple in this workout that appears 5 times in total! The complex will be for a total of 2 minutes 3 seconds with 30 seconds rest after to get ready for next exercise! It is a variation of the Maker movement but each portion of move is performed for 4 sets as detailed below!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest. During the bodyweight only movements, timer will be 50 seconds, 10 seconds rest.

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

STATIC LUNGE (hold 10sec beep)
STATIC LUNGE (hold 10sec beep)
RDL 1/2 REPS
RDL 1/2 REPS
SAME SIDE LUNGE TO RDL
SAME SIDE LUNGE TO RDL (switch)

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

TATE PRESS
TATE PRESS
FLYES
FLYES
SKULLCRUSHERS
SKULLCRUSHERS

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

SQUAT TO RDL
SQUAT TO RDL
STAGGERED RDL
STAGGERED RDL (switch)
STAGG RDL TO STAGG SQUAT
STAGG RDL TO STAGG SQUAT (opp)

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

BENT OVER ROW
BENT OVER ROW
CROSS BODY CURLS
CROSS BODY CURLS
WIDE CURLS
WIDE CURLS

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

50/10

FORWARD SQUAT WALK
SUMO TO RDL
LATERAL SQUAT WALK
CROUCH TO PUSH UP
KICK THRUS
LUNGE PULSES ON TOES
LUNGE PULSES ON TOES (opp)
DIVER PUSH UPS
40/20

SQUATS
LATERAL LUNGES
STANDING MARCHES
ROLLING TO PUSH UP
PLANK LADDER
SUMO 1/2 REPS
RAINBOW KICKS
PUSH UP PULSES
SNATCH
SNATCH (switch)
SQUAT TO PRESS (one side)
SQUAT TO PRESS (switch)
Finisher:
SQUAT TO PRESS (x2 dumbbells)

This is absolutely challenging... your heart rate will be high throughout, your body tired but you will push through to finish victorious!

I have loved every single minute of EPIC II and have been so excited to read your feedback on your sessions. It is obvious you are being conditioned to more intense training which is all done to your discipline, consistency, positivity and a true reflection of what this community, all of us together, have accomplished.

You are the best training partner anyone could ask for!

Celebrate once you squat press that last rep! You did it!! We did it!!



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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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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