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!!

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