FOCUSED Front Delts & ABS Workout / SHOULDERS | EPIC II - Day 27

Ab workout targeting the rectus abdominus muscles to begin then onto a shoulder workout focusing on those front delts!

All you will need is a pair of dumbbells and your mat! The dumbbells I am using are 12.5kg each and 6kg each for your reference!

Optional is a chair for seated press to help provide support for lower back, though I will be standing

The timer will be on for 50 seconds & 1 seconds rest of work during the beginning for the abs then 40 seconds of work with 20 seconds of rest during the shoulder portion! Remember the timer is only a guide and drop the dumbbells when you need to to ensure you keep good form and safety.

3 POINT HIGH CRUNCH
X3 PULSE TOE REACH
GAZE DOWN ALTERNATING LOWER
GAZE DOWN LOWER TO TUCK IN
X3 PULSE TABLE TOP CRUNCH
ON ELBOWS TUCK TO EXTEND
X3 BUTTERFLY CRUNCH PULSE
HIP LIFTS
SLOW BICYCLES
STRAIGHT LEG BICYCLES
HEEL REACHES
ALT TOE TAPS
1/2 REVERSE CRUNCH
REVERSE CRUNCH
SIT UPS
CRUNCH PULSES

SHOULDER PRESS
SHOULDER PRESS
SEPARATE ARNOLD PRESS
SEPARATE ARNOLD PRESS
SINGLE ARM HAMMER PRESS
SINGLE ARM HAMMER PRESS
IN BETWEEN LATERAL & FRONT RAISE
IN BETWEEN LATERAL & FRONT RAISE
90° HOLD ALT LATERAL RAISE
90° HOLD ALT LATERAL RAISE (switch)
REAR DELT ROWS
REAR DELT ROWS
PALMS UP FRONTAL RAISE
PALMS UP FRONTAL RAISE
PALMS UP X1 ARM RAISE
PALMS UP X1 ARM RAISE (switch)
PALMS UP X1 ARM RAISE (switch)
PALMS UP X1 ARM RAISE (switch)
ALT PALMS UP FRONTAL RAISE
ALT PALMS UP FRONTAL RAISE
HOLD TO OPEN TO PRESS
HOLD TO OPEN TO PRESS
HAMMER PRESS
HAMMER PRESS
FIGURE 8
FIGURE 8

Finisher: 40 seconds
DRIVING CAR!

There will be some tips on screen during this workout, and for the raises during the shoulders in particular.

The front delts will be on fire!!

You will love it!! 😁

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