For this demanding full body session you will need a pair of dumbbells, your mat, a chair for only a small amount of sets of Bulgarian lunges and a yoga block or thick book to elevated the hands during uneven push ups and feet for foot elevated lunges!

The dumbbells I am using for your reference are 17.5kg each and 12.5kg each!

There is a staple in this session and it is actually bodyweight only! A welcome from all of the dumbbell exercises that we will be glad to see at points!

The timer will be on for 45 seconds of work, 15 seconds rest throughout!

The exercises are formatted similar to and will feel almost like supersets in that the next exercise relates to the previous exercise but there is rest so not technically a superset! But as always… stop and pause at any point you feel form is about to be affected!

STATIC LUNGE X2 DUMBBELLS
REAR STEP LUNGE (same side)

STATIC LUNGE X2 DUMBBELLS (switch)
REAR STEP LUNGE (same side)

PUSH PRESS
SQUAT TO PRESS (same side)

PUSH PRESS (switch side)
SQUAT TO PRESS (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

BULGARIAN LUNGE (X1 or 2 DUMBBELLS)
BODYWEIGHT 1 1/2 REPS! (same side)

BULGARIAN LUNGE (switch side)
BODYWEIGHT 1 1/2 REPS! (same side)

ALTERNATING BENT OVER ROW
ALTERNATING RENEGADE ROW

ALTERNATING BENT OVER ROW
ALTERNATING RENEGADE ROW

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

STAGGERED RDL TO STAGGERED SQUAT
1/2 REPS STAGGERED RDL (same side)

STAG RDL TO STAG SQUAT (switch side)
1/2 REPS STAGGERED RDL (same side)

UNEVEN PUSH UPS
SIDE PLANK TO PUSH UP (same side)

UNEVEN PUSH UPS (same side)
SIDE PLANK TO PUSH UP (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

UNEVEN SQUAT TO CURTSEY LUNGE
1/2 REP UNEVEN SQUAT (same side)

SQUAT TO CURTSEY LUNGE (switch side)
1/2 REP UNEVEN SQUAT (same side)

BENT OVER ROW
DEADSTOP ROW (same side)

BENT OVER ROW (switch side)
DEADSTOP ROW (same side)

STAPLE! (bodyweight only)
REAR STEP ELEVATED LUNGE
SWITCH SIDE!

My legs! Upper body! Every part of me was put to the test today with these longer duration supersets!

So much variety, time will pass quickly as we will be having so much fun!!

Full body fully loaded… let’s go!!

Cx

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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