My favourite session of the week is Friday’s full body! It’s a time to spend practising movements, learning more so it hope you can control your body, feel those strength gains and use different techniques to keep training interesting!

This workout will involve a mixture of slow eccentric movements, isometric holds and slow concentric by using time as guide to slow down parts and hold a position!

All you will need is a pair of dumbbells and your mat! A wall or sturdy chair can be useful for x over squats if preferred! The dumbbells I am using for your reference are 10kg each.

During the workout, depending on the weights you have, you may use one dumbbell when I am using 2 or use both if I drop to only 1!

You can absolutely perform this workout barefoot for better balance as the x over squats can be tricky if wearing thick soles!

The timer will be on for 30 seconds per portion and we have 3 x 30 seconds before a rest. Each 30 seconds will generally consist of a full range, followed by a hold or tempo variation and then the final 30 seconds the full range again.

Squat to RDL - x1 slow squat - squat to RDL

Curtsey lunge - hold - curtsey lunge (one side)

Curtsey lunge - hold - curtsey lunge (switch)

Calf raises - hold - calf raises

Renegade row-hold-row (one side)

Renegade row-hold-row (switch)

Bent over row-supine row hold-bent over row

Hammer curl - hold - curl

Fwd lean lunge - upright hold - fed lean lunge (one side)

Fwd lean lunge - upright hold - fed lean lunge (switch)

Kneel to squat- hold squat- kneel to squat
(Same side)

Kneel to squat- hold squat- kneel to squat (opp)

Push press - press - push press

Hammer press - 90° hold- hammer press

Frontal raise - slow raise - frontal raise

X over squat- hold- x over squat (one side)

X over squat- hold- x over squat (switch)

On toes squat - x1 slow squat - on toes squat

Reverse crab- hold- reverse crab (same side)

Reverse crab- hold- reverse crab (switch)

X1 leg hamstring lift- hold- lift (one side)

X1 leg hamstring lift- hold- lift (switch)

X1 slow push up- push ups - x1 slow push up

Pull over - hold - pull over

Alt foot reach - hollow hold- alt foot reach

Lateral lunges - low lunges- lateral lunges

Reach to lower- lower hold- reach to lower

Tricep push up- hold- tricep push up

Sit up to extend- hold- sit up to extend

Finisher:

Squat to press - x 1 slow squat - squat to press!!!

This will be week 6 complete!!! Wow!!

I hope you are all enjoying it so far! Please remember how awesome you are doing!

Have fun with this one hour session!!

Cx

Please ensure you warm up! Here’s todays 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