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15 Views· 16 June 2024

Day 22 of EPIC | Dumbbell Shoulders & Core Workout [Supersets]

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ChristenaK
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Let’s add definition to the arms with this shoulder workout with dumbbells combined with core strength and stability exercises with intense supersets!

You will need a mat, something steady to lean against for rear delts and a pair of dumbbells. I am using 2 pairs of dumbbells; 2 x 10kg and 2 x 6kg however you can use 1 pair of dumbbells! Simply ensure you perform at the rate to suit the weight of your dumbbells and ability!

This shoulder and core workout comprises of supersets with 45 seconds of work, followed immediately by another 45 seconds of work and finally 30 seconds rest. We repeat each superset twice before moving onto next!

I do say in the supersets to go immediately into the next exercise however please don’t rush. It may take afew extra seconds to get into position etc so please ensure you don’t worry to much about being ready as soon as beeper goes!

Below are the supersets to be completed twice!

Complete each super set x 2

SHOULDER PRESS
DB TO HOVER

CURL TO PALMS FACING
LEANING PUSH UPS

SINGLE ARM CLEAN TO WINDMILL
WINDMILL (same side)

LATERAL RAISES
PARTIALS

STANDING PARTIAL PRESS
PUNCHES

DRIVING CAR
PLANK HIP TWIST

SINGLE ARM REAR DELT FLY
PLANK TO SIDE OPEN (same side)

ARNOLD PRESS
AROUND THE WORLD

DIAGONAL PRESS
HIPS UP & DOWN

SIT UP TO PRESS
CRUNCH (db on chest)

NOTE: There are CRUNCH PULSES inbetween the SIT UP TO PRESS and CRUNCH superset and the 2nd time for 30 seconds instead of 30 seconds rest! This will be indicated on screen!

Finisher: CLEAN TO PRESS for 45 seconds!

During shoulder workouts and when performing standing in particular really do involve the core so this workout combined the two with more focus on the core with the superset!

I loved this workout...my shoulders and core were so tight after!! In a good way!!😉

No doubt you will all smash it!!

Cx


Epic Program

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▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs

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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases

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