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Day 27 of EPIC Arms amp Abs Workout DUMBBELLS BODYWEIGHT
>> YOUR LINK HERE: ___ http://youtube.com/watch?v=USNt7_BfTNc
Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout! • You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each! • The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion! • This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs! • During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs! • When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90° so you can keep repping out those dips! Ensure you ease into the depth slowly and perform the movements smoothly. • During the skull crusher, depending on the level of fatigue of the triceps and the dumbbells you are using you can perform with 2 dumbbells or 1! I begin with 2 however to ensure my upper arms don’t move, I drop to 1 dumbbell. • REVERSE CRUNCH • LEG LOWER • TOE REACH • ALT LEG LOWER • HOLLOW TO V SIT TUCK CLAP • V SIT ALT CLAP UNDER • HOLLOW TO V SIT TOE REACH (x1 DB) • V SIT PASS THROUGH (x1 DB) • HOLLOW TO SPRINTER (x1 DB) • HOLLOW TO SPRINTER (x1 DB) switch • V SIT PRESS TO EXTEND • CRUNCH TO HAND CLASP • ELBOW X OVER LOWER • ELBOW TUCK TO EXTEND • SIDE PLANK HIP RAISES • SIDE PLANK HIP RAISES • ONE SLOW PUSH UP! • TRICEP PUSH UP • DIPS • DIVE PUSH UP • UNEVEN PUSH UPS • DIPS • DIAMOND PUSH UPS • DIAMOND COBRA PUSH UPS • DIPS • SINGLE ARM TRICEP PUSH UP • SINGLE ARM TRICEP PUSH UP • DIPS • SINGLE ARM PUSH UP CHAIR • SINGLE ARM PUSH UP CHAIR (opp) • DIPS • PALMS FACING TRICEP PRESS • PALMS FACING FEET PRESS • DIPS • SKULL CRUSHERS (1 or 2 dumbbells) • SKULL CRUSHER PUSH UPS • DIPS • OVERHEAD LYING EXTENSION • OVERHEAD PRESS • DIPS • Finisher: x1 SLOW TRICEP PUSH UP!!! • Your arms and abs will feel soooooo tight after this!! • I know you will love this session!! 🔥🔥🔥🔥💪💪💪💪 • Cx • ▶ My 5 Minute Warm Up: • 5 Min Full Body Warm Up with Caroline... • ▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/... • My FREE 10 Week EPIC Program • ▶ Get Your FREE Program Guide and Schedule: https://carolinegirvan.com • ▶ Official EPIC Program Playlist (Intermediate / Advanced): • EPIC I Program • ▶ EPIC Beginner Series: • Beginner EPIC Series • Equipment • ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan • ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan • Social • ▶ Instagram: / carolinegirvan • ▶ Facebook: / carolinegirvanfitness • ▶ Business Enquires: [email protected] • • 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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