DEFIANT Dumbbell HIIT Workout / Full Body - Caroline Girvan

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!! Cx Always ensure you warm up before any workout, here is my recommended HIIT Warm Up Routine:    • Cardio & HIIT WARM UP by Caroline Girvan |...   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/... Programs EPIC Beginner:    • Beginner EPIC Series   EPIC I:    • EPIC I Program   EPIC II:    • EPIC II Program   Series HIIT It Hard Series:    • HIIT IT HARD Series   Kettlebell Series:    • KICK-ASS Kettlebell Series   Strong & Lean Series:    • Strong & Lean Series   5 X 1 Hour Workout Series:    • 5 x 1 Hour Workout Series   Social ▶ Instagram:   / carolinegirvan   ▶ Share your progress, receive community support, join my Facebook Group:   / carolinegirvan   Sports 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: [email protected] 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