A solid full body workout involving much focus on unilateral movements to increase your awareness of how each side performs, feels and puts a lot of demand on the core throughout!

For this workout you need some dumbbells, your mat, a chair/bench for Bulgarian lunges and a yoga block for the single arm Renegade Rows (though it isn’t necessary to use this during this exercise I find it more comfortable on my wrists and also increased the range of movement available) and the finisher of Uneven Push ups!

The dumbbells I am using for your reference are 2 x 15kg each and 2 x 10kg.

I use both of the 15kg dumbbells for nearly all of the workout however I only use 1 x of the 10kg dumbbell and this is for the single arm Arnold Presses. I did have both handy incase I needed to drop the weight as the rest period is shorter!

The timer will be on for 60 seconds per exercise with 20 seconds rest inbetween each set!

ALTERNATING CHEST PRESS
ALTERNATING CHEST PRESS

STATIC LUNGE
SWITCH SIDE!

ALTERNATING REAR STEP LUNGES
ALTERNATING REAR STEP LUNGES

SINGLE ARM RENEGADE ROW
SWITCH SIDE!
ALTERNATING RENEGADE ROW

BULGARIAN LUNGE (dumbbell same side)
SWITCH SIDE!

FORWARD LEAN W/ PAUSE AT BOTTOM
SWITCH SIDE!

SINGLE SIDE ARNOLD PRESS
SWITCH SIDE!

CLEAN TO SINGLE SIDE ARNOLD PRESS
SWITCH SIDE!

SQUAT TO LUNGE (one side)
SWITCH SIDE!

BODYWEIGHT SQUAT TO LUNGE
SWITCH SIDE!

FINISHER!

30/30/20 rest/30/30

1/2 REP BULGARIAN LUNGES!
SWITCH SIDE!

UNEVEN PUSH UPS
SWITCH SIDE!

This is tough!! Though definitely something nice about focusing on one side… knowing we get a good rest between sides!

Aim for the approximate same pace and reps per side and use that core to provide much needed support and stability throughout!

Full body Fridays… here comes the fun!!

Cx

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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.