The dumbbells I am using for your reference are 17.5kg however I reduce to 9kg each for the shoulders and MAKERS at the finisher!
The timer will be on for 40 seconds of work, 20 seconds rest!
CHEST PRESS
ALTERNATING CHEST PRESS
DEADSTOP CHEST PRESS
SUITCASE SQUAT
SLOW LOWER GOBLET SQUAT
1/2 REP SQUATS
RENEGADE ROW ONE SIDE
SWITCH SIDE!
ALTERNATING RENEGADE ROW
STATIC LUNGE (one side)
SWITCH SIDE!
FORWARD LEAN LUNGE (one side)
SWITCH SIDE!
SHOULDER PRESS
PUSH PRESS
ARNOLD PRESS
RDL SLOW!
RDL PAUSE AT BOTTOM!
1/2 REP RDL!
FINISHER!
MAKER FOR 1 MINUTE!
Yes! The MAKER to finish! Once of my favourite movements! The MAKER is a slight twist to the popular MAN MAKER with the push ups and curls! Ensure your heels are flat on the floor and looking straighten ahead before curling the dumbbells.
Full body in 20 minutes for that Friday feeling!!
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Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Today’s Optional Add-on: https://youtu.be/FgqmrQ2rnfM
Christmas Workout Advent Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD
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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.