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A fully challenging, full body dumbbell workout that will test your fitness level, strength and determination! Burning a lot of energy whilst pushing through using strength, coordination and endurance!!

All you will need for this workout is a pair of dumbbells and your mat! A yoga block/book can be used to increase range of motion of DEADSTOP lunges!!

The dumbbells I am using for your reference are 10kg however if you have various weights available keep them handy!!

DEADSTOP LUNGE
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY

DEADSTOP LUNGE (switch)
DROP TO X1 DUMBBELL
BODYWEIGHT ONLY

SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP

SHOULDER PRESS X2 DUMBBELLS
SHOULDER PRESS X1 DUMBBELL
PIKE PUSH UP

Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

KNEEL TO SQUAT(X2 DUMBBELLS)
KNEEL TO SQUAT(X1 DUMBBELL)
KNEEL TO SQUAT (bodyweight)

FLYES ALTERNATING FLYESWIDE PUSH UPS
FLYES ALTERNATING FLYESWIDE PUSH UPS
Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)

RDL TO SQUAT (X2 DUMBBELLS)
RDL TO SQUAT (X1 DUMBBELL)
RDL TO SQUAT (bodyweight)

CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS

CHEST PRESS X2 DUMBBELLS
CHEST PRESS (alternating)
PUSH UPS

Staple:
MAKER (X2 DUMBBELLS)
MAKER X1 DUMBBELL
MAKER X1 DUMBBELL (switch)

STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT

STAGG RDL TO SQUAT X2 DUMBBELLS
STAGG RDL TO SQUAT X1 DUMBBELL
STAGG RDL TO SQUAT BODYWEIGHT

BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1

BENT OVER ROW X2 DUMBBELLS
BENT OVER ROW ALTERNATING
BENT OVER ROW X1

Finisher; (45 seconds each!!)
SQUAT TO PRESS x2 dumbbells
SQUAT TO PRESS uneven
SQUAT TO PRESS uneven (switch)
SQUAT TO PRESS x1 dumbbell!

This for me, was one of the most demanding and fatiguing full body workouts in EPIC! Though totally loved it too!! And I don’t doubt you will too!!!!

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

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▶ 20 Min BURPEE BLAST Cardio Workout: https://youtu.be/xQzgzKXtZ3E
▶ 20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU

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▶ EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

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

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SPLITSTRONG 35 DAY THREE: LEGS + GLUTES Workout! 🔥

⭐️ SplitStrong 35 is a FREE 2-Week, Full Body Workout Plan (NEW VIDEOS DAILY)! Download the full calendar here: https://www.nourishmovelove.com/splitstrong-35/

👉🏼 OR find all of the SplitStrong 35 Workouts in this Youtube playlist:

🚨SUBSCRIBE TO MY CHANNEL for more FREE workouts: https://bit.ly/NMLYoutubeSubscribe
💜 Become a member of Team NML (for exclusive workouts, community + accountability): https://www.youtube.com/channel/UCIiI9tAbgvSPPL_50gefFtw/join

✨THE WORKOUT: 35-Minute Legs and Glute Workout (SplitStrong 35 Day 3)✨

► EQUIPMENT: Medium-to-heavy set of dumbbells. I’m using 15-20 lb dumbbells.
My oversized yoga mat is from Gorilla Mats (affiliate link): http://gorillamats.com?aff=5​​​
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
Follow along with the video above. This lift heavy, Leg Day Workout is all about building lower body strength.

It looks like this:
✔️ 3 Circuits (2-3 dumbbell strength exercises per circuit and 1-2 “burnout” leg exercises per circuit)
✔️ Timed Intervals (40 seconds of work per exercise, 20 seconds rest)
✔️ Repeat Each Circuit x2 Sets
✔️ Workout Includes 5-Minute Mobility Warm-Up and 5-Minute Cool Down Stretching

►Workout Outline:
1️⃣ CIRCUIT 1: SQUATS
1) 1.5 Goblet Squat
2) Uneven Squat (right first set, left second)
3) Pivot Squat (right first set, left second)
X 2 Sets
🔥BURNOUT
1) Lateral Squat Thruster
2) 5-Second Squat Hold + 1/2 Burpee
X 2 Sets

2️⃣ CIRCUIT 2: DEADLIFTS + LUNGES
1) Deadlift + Calf Raise
2) Reverse Lunge + Calf Raise, Right
3) Reverse Lunge + Calf Raise, Left
X 2 Sets
🔥BURNOUT
1) Alternating Dumbbell Swings
2) Power Lunge Drive to Calf (right first set, left second)
X2

3️⃣ CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES
1) Lateral Lunge (right first set, left second)
2) Sumo Squat
X 2 Sets
🔥 BURNOUT
1) Glute Bridge Frog Pumps

►Find the breakdown of each of these exercises + benefits of training Legs and Glutes in this post: https://www.nourishmovelove.com/splitstrong-35-legs-butt-workout
_________________________________________________________
► TIME STAMPS:
00:00 Workout Introduction
00:48 Warm Up
05:45 CIRCUIT 1: SQUATS
16:20 CIRCUIT 2: DEADLIFTS + LUNGES
27:20 CIRCUIT 3: SUMO SQUATS + LATERAL LUNGES
33:00 Cool Down + Stretch

**Each video is 35 minutes because I have a dedicated 5 minute mobility routine added to the end of each workout video to improve your form, increase range of motion and keep you injury-free.
_________________________________________________________

►🤰Is this workout Pregnancy/Postpartum Friendly? Yes! Slow down movements as needed. And sub and incline hip thrust for the final exercise in circuit 3.
_________________________________________________________

🚨 SUBSCRIBE to my channel to get notified when NEW WORKOUTS go live! https://bit.ly/NMLYoutubeSubscribe

👉🏼 Find all of the SplitStrong 35 Workouts in this Youtube playlist:

📅 Download the Workout Calendar PDF and get ALL the details on how to follow this FREE Workout Program here: https://www.nourishmovelove.com/splitstrong-35/

⭐️ FREE WORKOUT PROGRAM: SplitStrong 35⭐️
This plan follows a 5 day workout split, which means you get 5 NEW WORKOUT VIDEOS per week and 2 rest days per week (10 NEW workouts total!). You get to choose when to add your rest days in!

WEEK 1:
▪️Day 1: Legs + Back – https://youtu.be/gsFbHHIbHoQ
▪️DAY 2: Upper Body PUSH (Shoulders, Triceps, Chest + Cardio) – https://youtu.be/7bVaKI0DTgs
▪️DAY 3: Legs + Glutes – 📍You are here!
▪️DAY 4: 15 Minute Power Yoga + Abs – https://youtu.be/N9keRXUIsmc
▪️DAY 5: Dumbbell Abs + Cardio (Core Conditioning #1) – https://youtu.be/MDCf72XJtzo

WEEK 2:
▪️DAY 6: Legs + Chest – https://youtu.be/UHmlhF12kMU
▪️DAY 7: Upper Body PULL (Back, Biceps + Cardio) – https://youtu.be/AA4M_xu0BIk
▪️DAY 8: Unilateral LEGS – https://youtu.be/mM5tnP3Uh2I
▪️DAY 9: 10 Minute Mobility Flow – https://youtu.be/nlH6pyo1nSI
▪️DAY 10: Cardio + Abs with Weights (Core Conditioning #2) – https://youtu.be/DhuM4wYlDfY
_________________________________________________________

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Get all of my full length workout videos in your email inbox, and all my insider details (like my favorite athletic gear and more)!

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► Access ALL of my FREE 14-DAY + 30-DAY WORKOUT CHALLENGES: https://www.nourishmovelove.com/category/workouts/move-blog/workout-calendars/

►FOLLOW On Instagram:
https://www.instagram.com/nourishmovelove

www.nourishmovelove.com
______________________________________
#legworkout #legsandglutes #lowerbodyworkout

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We’re on a roll team! It’s Day 17 of the GROW Challenge and we’ve got another Super Sweaty HIIT Workout to crush together! 30 minutes of full-body, high intensity, fat-burning exercises. Let’s get our heart rate up, push yourself a little extra today – I promise you’ll feel AMAZING! Let’s do it!!

WORKOUT DETAILS

👉🏼 Duration: 30 MINS (Plus 5 mins of cool-down stretches)
👉🏼 Intensity: Super Sweaty 💧💧💧
👉🏼 No Equipment
👉🏼 50 Sec Work, 10 Sec Rest
👉🏼 No Repeat

Please remember that we are all different and that you can make this your OWN workout… take a longer break when you need to.

Music: https://www.epidemicsound.com

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Lens: https://amzn.to/3cCiujR
Tripod: https://amzn.to/2zontX9
Microphone: https://amzn.to/34VaKXH

💪🏼 MY HOME TRAINING GUIDE: http://growingannanas.com

» Subscribe to my Channel for weekly workouts: http://bit.ly/2QLvpXn
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✉ Contact (business inquiries): anna@fyndafit.com

D I S C L A I M E R

If you are a newbie start with a simple and easy exercise before attempting all advanced exercises. Performing exercises out of your capability might strain your muscles and you may get injured.

This channel offers health, fitness and nutritional information. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. By performing any fitness exercises without supervision like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Growingannanas will not be responsible or liable for any injury or harm you sustain as a result of this video.

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