Prepare to work hard for 30 minutes and enjoy the elation of finishing this defiant challenge! Back, chest, shoulders, core, hamstrings, quads and glutes will all be forced to work very hard with this high intensity workout!

For this sweaty 30 minute sweaty session, you will need a pair of dumbbells and a mat. The dumbbells I am using are 8 kg each for your reference!

Ensure to go at a pace to suit your level and the weights you are using. If I have went with a lighter weight, some of the exercises would be performed with more reps but still with same level of control. Vice versa if I selected 10kg for example then less reps, more strength involved.

Each exercise is performed for 2 sets, often one side then the opposite. The timer will be for 30 seconds of work, 15 seconds rest.

There is a staple exercise consisting of a push up on the dumbbells, plank tuck (either step back or hop) to stand to a full range squat.

A variety of movements to target the whole body, test your strength, endurance and make you sweat!

SQUAT STEP TO ONE SIDESQUAT STEP TO ONE SIDE (switch)
ALTERNATING LUNGE TO SQUAT
ALTERNATING LUNGE TO SQUAT
STAGGERED SQUAT (one side)
STAGGERED SQUAT (switch side)
SQUAT TO PRESS
SQUAT TO PRESS
PUSH UP TO TUCK TO SQUAT

RENEGADES TO TUCK
RENEGADES TO TUCK
ALTERNATING ROWS
ALTERNATING ROWS
HAMMER CURLS
HAMMER CURLS
FRONTAL RAISES
FRONTAL RAISES
PUSH UP TO TUCK TO SQUAT

STATIC LUNGES (one side)
STATIC LUNGES (switch)
KNEELING TO SQUAT
KNEELING TO SQUAT
LUNGE TO PRESS (one side)
LUNGE TO PRESS (switch)
LUNGE TO SQUAT
LUNGE TO SQUAT

PUSH UP TO TUCK TO SQUAT

ARNOLD PRESS
ARNOLD PRESS
HAMMER PUSH PRESS
HAMMER PUSH PRESS
PARTIAL TO LATERAL RAISE
PARTIAL TO LATERAL RAISE
SINGLE ARM PRESS
SINGLE ARM PRESS (switch)

PUSH UP TO TUCK TO SQUAT

PUSH UPS AROUND DUMBBELL
PUSH UPS AROUND DUMBBELL
STANDING CHEST PRESS
STANDING CHEST PRESS

Finisher; 1 minute PUSH UP TO TUCK TO SQUAT

What a session! I absolutely loved it! A very challenging 30 minutes but fun at the same time!😅

Remember to enjoy it, pause when you need to, perform as best quality reps as possible and feel awesome!!

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Always ensure you warm up before any workout, here is my recommended HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Series

HIIT It Hard Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVTB_TE6neJ5oF0IeJWa5bh
Kettlebell Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUU1z33ILvaZf7fhkj7WUDN
Strong & Lean Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXyo2pCekpZQGtiBCppiDDk
5 X 1 Hour Workout Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXwu9GdPKYGVaprI1ZTMdq2

Social

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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB

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