Caroline Girvan - FORCEFUL Full Body Workout - Triset Drop Sets | EPIC Heat | Day 19
Triset Drop Sets! The entire lower body, back, shoulders and biceps mainly targeted through compound and isolation exercises however every muscle will be working during these 30 minutes! We will be holding the dumbbells for most of this workout... though the finisher involves bodyweight only! Even though the exercises become mechanically less challenging such as full range as apposed to partial reps for example, due to time under tension, the 2nd and 3rd exercise will become increasingly more challenging in different ways! It’s 30 seconds per movement... we can do it!! For this dumbbell workout, you will need a a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/thick book for heel elevated squats and your mat! The timer will be on for a total of 1 1/2 minutes work (30/30/30) and 30 seconds rest! The dumbbells I am using are 12.5kg each and 8kg each for the bicep curls and lateral raises or anywhere else I feeI I may want to reduce the weight! 1/2 REP HEEL ELEVATED SQUATS 1 1/2 REP! SUITCASE SQUATS 1/2 REP HEEL ELEVATED SQUATS 1 1/2 REP! SUITCASE SQUATS BENT OVER ROW ALTERNATING ROWS LANDMINE ROW BENT OVER ROW ALTERNATING ROWS LANDMINE ROW BULGARIAN LUNGE STATIC LUNGE (same foot forward) REAR STEP LUNGE (same foot forward) BULGARIAN LUNGE (switch side) STATIC LUNGE (same foot forward) REAR STEP LUNGE (same foot forward) SHOULDER PRESS PUSH PRESS SQUAT TO PRESS SHOULDER PRESS PUSH PRESS SQUAT TO PRESS PAUSED HIGH SQUATS SQUAT w/ PULSE FULL RANGE SQUATS PAUSED HIGH SQUATS SQUAT w/ PULSE FULL RANGE SQUATS SEATED LATERAL RAISES STANDING ALTERNATING PARTIALS SEATED LATERAL RAISES STANDING ALTERNATING PARTIALS 1/2 REP RDL 1 1/2 REP RDL FULL RANGE RDL 1/2 REP RDL 1 1/2 REP RDL FULL RANGE RDL HAMMER CURLS PALMS UP CURL CHEAT ALTERNATING CURLS HAMMER CURLS PALMS UP CURL CHEAT ALTERNATING CURLS Finisher: 30 seconds of each! BULGARIAN LUNGE PULSESHOLD! FULL RANGE! BULGARIAN LUNGE PULSES (switch) HOLD! FULL RANGE! ALTERNATING LUNGES or JUMPS! This is a real challenge! Heart rate is elevated... though ensure you don’t let this affect your lifting! Pause when you need to! A lot of work completed within 30 minutes! Enjoy everyone!!
Triset Drop Sets! The entire lower body, back, shoulders and biceps mainly targeted through compound and isolation exercises however every muscle will be working during these 30 minutes! We will be holding the dumbbells for most of this workout... though the finisher involves bodyweight only! Even though the exercises become mechanically less challenging such as full range as apposed to partial reps for example, due to time under tension, the 2nd and 3rd exercise will become increasingly more challenging in different ways! It’s 30 seconds per movement... we can do it!! For this dumbbell workout, you will need a a pair of dumbbells, a chair for Bulgarian lunges, a yoga block/thick book for heel elevated squats and your mat! The timer will be on for a total of 1 1/2 minutes work (30/30/30) and 30 seconds rest! The dumbbells I am using are 12.5kg each and 8kg each for the bicep curls and lateral raises or anywhere else I feeI I may want to reduce the weight! 1/2 REP HEEL ELEVATED SQUATS 1 1/2 REP! SUITCASE SQUATS 1/2 REP HEEL ELEVATED SQUATS 1 1/2 REP! SUITCASE SQUATS BENT OVER ROW ALTERNATING ROWS LANDMINE ROW BENT OVER ROW ALTERNATING ROWS LANDMINE ROW BULGARIAN LUNGE STATIC LUNGE (same foot forward) REAR STEP LUNGE (same foot forward) BULGARIAN LUNGE (switch side) STATIC LUNGE (same foot forward) REAR STEP LUNGE (same foot forward) SHOULDER PRESS PUSH PRESS SQUAT TO PRESS SHOULDER PRESS PUSH PRESS SQUAT TO PRESS PAUSED HIGH SQUATS SQUAT w/ PULSE FULL RANGE SQUATS PAUSED HIGH SQUATS SQUAT w/ PULSE FULL RANGE SQUATS SEATED LATERAL RAISES STANDING ALTERNATING PARTIALS SEATED LATERAL RAISES STANDING ALTERNATING PARTIALS 1/2 REP RDL 1 1/2 REP RDL FULL RANGE RDL 1/2 REP RDL 1 1/2 REP RDL FULL RANGE RDL HAMMER CURLS PALMS UP CURL CHEAT ALTERNATING CURLS HAMMER CURLS PALMS UP CURL CHEAT ALTERNATING CURLS Finisher: 30 seconds of each! BULGARIAN LUNGE PULSESHOLD! FULL RANGE! BULGARIAN LUNGE PULSES (switch) HOLD! FULL RANGE! ALTERNATING LUNGES or JUMPS! This is a real challenge! Heart rate is elevated... though ensure you don’t let this affect your lifting! Pause when you need to! A lot of work completed within 30 minutes! Enjoy everyone!!