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!!! Cx 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 Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 Optional Add-on: https://youtu.be/kZDvg92tTMc 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 Join The Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: info@carolinegirvan.com 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