Grab your dumbbells and let’s smash this 30 minute high intensity full body session!

All you will need is a pair of light dumbbells and a mat!

The dumbbells I am using for your reference are 6kg each.

Remember to focus on control of those dumbbells even when swinging and pressing!

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

Ensure you go at a pace that suits you!

CLOSE SQUAT TO OVERHEAD SWING
CLOSE SQUAT TO OVERHEAD SWING
LUNGE TO SNATCH
LUNGE TO SNATCH (switch)
LATERAL WALK TO ARNOLD PRESS
LATERAL WALK TO ARNOLD PRESS
SQUAT TO PRESS
SQUAT TO PRESS
HOVER TO KICK THRU
HOVER TO KICK THRU (switch)
ALT LUNGE TO LATERAL RAISE
ALT LUNGE TO LATERAL RAISE (switch)
LUNGE TO STAGGER SQUATS
LUNGE TO STAGGER SQUATS (switch)
STANDING ROTATE PUNCH
STANDING ROTATE PUNCH
CLEAN TO SQUAT TO PRESS
CLEAN TO SQUAT TO PRESS (switch)
FRONTAL RAISE TO SWEEP
FRONTAL RAISE TO SWEEP
TRAVELLING SWEEP
TRAVELLING SWEEP
HAMMER CURL TO OPEN TO PRESS
HAMMER CURL TO OPEN TO PRESS
LONG ROW TO UNEVEN PUSH UPS
LONG ROW TO UNEVEN PUSH UPS (opp)
CLOSE UNEVEN SWING
CLOSE UNEVEN SWING (switch)
PUSH UPS OVER DUMBBELLS
PUSH UPS OVER DUMBBELLS
BOAT HOLD TO LEG OPENER
BOAT HOLD TO LEG OPENER
TOE TEACH TO HOLLOW TO TUCK
TOE TEACH TO HOLLOW TO TUCK
PLANK TO HOVER
PLANK TO HOVER
Finisher:

DUMBBELL BURPEES for 1 minute!!

Lots of fun instore! I love dumbbell HIIT as I really feel my core workout overtime to control the movements!!

Let’s HIIT it hard!!

Cx

Please ensure you warm up. Check out my NEW recommended HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
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Sports Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
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My Other Workouts:

15 Min Rock Hard Abs Workout: https://youtu.be/cS-bIr-6hQM
10 Min Unbroken Abs Workout: https://youtu.be/iMmMK_8BfcU

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Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
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