Pressing, squatting, rowing, lunging, curling, planking... it’s all here! 30 minutes dumbbell high intensity workout to push your limits!

For this dumbbell HIIT workout you will need a pair of dumbbells or filled water bottles and your mat!

The dumbbells I am using for your reference are 6kg each! I would suggest to use lighter dumbbells if possible or filled water bottles as this is for quality reps and a faster pace compared to strength training!

The timer will be on for 40 seconds of high intensity work followed by 20 seconds rest! Each exercise is different however there is a staple: my favourite high intensity dumbbell movement the SQUAT TO PRESS!

Every 5th exercise will be the staple!!!!

CLEAN TO SQUAT
JACK PRESS
LATERAL LUNGES
SQUATS
STAPLE* SQUAT TO PRESS
OVER DUMBBELL BURPEES
SQUAT TO PRESS X1 DUMBBELL
SQUAT TO PRESS X1 DUMBBELL (switch)
PLANK TO SQUAT
STAPLE* SQUAT TO PRESS
LUNGE TO PRESS
LUNGE TO PRESS (switch)
STATIC LUNGE
STATIC LUNGE (switch)
STAPLE* SQUAT TO PRESS
PUSH UPS OVER DUMBBELL
BUNNY HOPS OVER DUMBBELL
ALTERNATING ROWS
CLOSE SQUAT TO LATERAL RAISE
STAPLE* SQUAT TO PRESS
SINGLE ARM BURPEE (one side)
SINGLE ARM BURPEE (switch)
X2 DUMBBELL BURPEE
MAKER
STAPLE* SQUAT TO PRESS
RENEGADE ROW
TOE REACH TO HOLLOW
SIT UP TO PRESS
LEG LOWER
STAPLE* SQUAT TO PRESS

Finisher:
30/30/30
1/2 SQUATS!
PUSH PRESS!
SQUAT TO PRESS!

Sweat!!!!!! Burn!!!! Epic feeling!!!!

This will be week 9 complete!! Onto the final week on EPIC Heat!!!

We’ve got this!!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit https://carolinegirvan.com where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

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

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My Other FREE Workout 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

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Caroline Girvan
PO BOX 115

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