Are you ready for EPIC HIIT. Let’s go! Grab those dumbbells for an intense full body burn! Every muscle will be on fire in this full body dumbbell high intensity session!

All you will need for this HIIT workout is a pair of dumbbells, a mat and a wall for a couple of wall sits! The dumbbells I am using for your reference are 6kg each!

The timer will be on continuously for 30 seconds of work, 15 seconds rest. We will perform each exercise twice!

There is a staple exercise performed once every 5th set... the squat to press! Try to use the drive from the legs and hips to drive those dumbbells overhead! Always look straight ahead and land without jolting.

CLEAN TO SQUAT
CLEAN TO SQUAT
LUNGE TO SUMO
LUNGE TO SUMO (switch)
SQUAT TO PRESS
SINGLE PRESS LUNGE
SINGLE PRESS LUNGE (switch)
HOVER ROW
HOVER ROW (switch)
SQUAT TO PRESS
STAGGERED RDL TO REAR LUNGE
STAGGERED RDL TO REAR LUNGE (switch)
SQUAT TO CURTSEY LUNGE
SQUAT TO CURTSEY LUNGE (switch)
SQUAT TO PRESS
PUSH PRESS
PUSH PRESS
AROUND THE WORLD
AROUND THE WORLD
SQUAT TO PRESS
WALL SIT W/HAMMER CURLS
WALL SIT W/HAMMER CURLS
LUNGES W/BICEP CURL HOLD
LUNGES W/BICEP CURL HOLD (switch)
SQUAT TO PRESS
CLOSE SQUAT TO HAMMER PRESS ON TOES
CLOSE SQUAT TO HAMMER PRESS ON TOES
RDL TO HIGH PULL
RDL TO HIGH PULL
SQUAT TO PRESS
LAT SWEEP TO TRICEP EXTENSION
LAT SWEEP TO TRICEP EXTENSION
TRICEP PUSH UP TO ROW PLANK
TRICEP PUSH UP TO ROW PLANK (switch)
SQUAT TO PRESS
LUNGE TO PASS UNDER BALANCE
LUNGE TO PASS UNDER BALANCE (switch)
LUNGE HOLD W/ LATERAL RAISES
LUNGE HOLD W/ LATERAL RAISES (switch)
SQUAT TO PRESS

Some of the exercises can be performed at a faster pace whilst others require a slightly slower pace so go at a pace to suit you and the weights you have!

Every muscle, every muscle group, power, strength, co-ordination, balance and stamina are all tested, worked and strengthened in this 30 minute workout!

I have no doubt you will all smash this one!!

🔥🔥🔥🔥🔥🔥🔥

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Extras:

▶ My 5 Minute Exclusive HIIT Warm Up: https://youtu.be/2wnYsIf4sLU
▶ My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
▶ My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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Caroline Girvan EPIC Program:

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▶ Begin My EPIC Program: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ Begin My EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Equipment I Use:

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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