Скачать или смотреть Full Body Surge: Supersets | SURGE DAY 6

Crank up today’s SURGE Supersets: 30 seconds on, 15 seconds off, cycling through heavy pushes, pulls, hinges, and core for three rounds each. Big compound pairs (push‑up drags, RDL‑rows) ignite full‑body power, while isolation combos torch the finish. I am using 14’s, 18’s, 25’s, 35’s, and a long band - move with intent and keep the heart rate surging from first rep to last. Let’s get it! 💥

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Get ready to hit every muscle group in your body with this dumbbells-only home workout. From arms and shoulders to back, abs/core, legs, and glutes, we are covering it all. Here's what I'll be using for equipment:
2 X 14 LBS | 6 KG
2 X 18 LBS | 8 KG
2 X 25 LBS | 12 KG
1 X 35 LBS | 16 KG
LONG BAND

Before starting the workout, I encourage you to choose weights that challenge your individual strength level. Aim for weights that make the last few repetitions of each exercise difficult, yet still manageable with proper form. It's all about finding that sweet spot where you're pushing yourself while maintaining good technique.

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Remember, the timer and repetition counts are merely suggestions – please pause the workout whenever you need to catch your breath, perfect your form, or take a sip of water. When performing squats, ensure your knees stay aligned and avoid inward collapse. During Romanian deadlifts (RDLs), maintain a straight back, an engaged core, lower until you feel a stretch, then rise back up. And for every exercise, engage your core muscles for stability and support.

Thank you for joining in, and I hope you found this full body workout both challenging and enjoyable! If you have any questions or feedback, don't hesitate to drop them in the comments below. Your input is valuable, and I'm here to support you every step of the way.
V

Full Body Surge: Supersets | SURGE Day 6:

00:00 INTRO

00:19 WARMUP:
SIDE STEP & CHEST OPEN
KNEE UP & SHOULDER PRESS
SQUAT & KNEE ROT’N
ALT SQUAT & HALO 18 LBS
LOW GREATEST STRETCH
ALT THREAD THE NEEDLE
CAT/COW
DISLOCATE
BACK & FORTH

07:48 SUPERSET 1
PUSH UP COMBO
1.5 ELEVATED SQUAT 35 LBS
DB DRAG

X 3

16:04 SUPERSET 2
RDL & ROW 35 LBS [tip: go down until you feel a stretch, row & come back up]
FLOOR Z PRESS 18 LBS
ATW

X 3

24:19 SUPERSET 3
R BAL RDL & ROW 35 LBS
L BAL RDL & ROW
FLY & SKULL CRUSHER 14 LBS [tip: chest & triceps in focus]

X 3

32:35 SUPERSET 4
HINGE TO DRAG CURL 18 LBS
NARROW PRESS & LEG RAISE 25 LBS [tip: press low back into mat as you come up]
R DEADBUG 14 LBS [tip: press low back into mat]
L DEADBUG

X 3

42:22 BURNOUT

SQUAT, CURL & ARNOLD X 12

44:24 COOLDOWN

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DISCLAIMER:
Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk.