30 minutes of high intensity interval training with light dumbbells! Elevations in heart rate, major muscle groups working, core involved throughout and plenty of sweat is on the agenda! The timer will be on throughout the main workout for 30 seconds of work, 15 seconds rest! All you will need for this high intensity workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 5kg each! There is a staple that involves 3 movements as below! The quads, core and shoulders focused in on during this staple as well as elevated heart rate! STAPLE: SQUAT TO PRESS HIGH SQUAT SHOULDER PRESS CHEST TO FLOOR TO DEADLIFT CHEST TO FLOOR TO DEADLIFT DUMBBELL BURPEE DUMBBELL BURPEE x1 DUMBBELL PUSH UP BURPEE SWITCH SIDE! STAPLE: SQUAT TO PRESS HIGH SQUAT SHOULDER PRESS STATIC LUNGE! SWITCH SIDE! FORWARD LEAN PASS UNDER SWITCH SIDE! LUNGE HOLD W/ LATERAL RAISE SWITCH SIDE! STAPLE: SQUAT TO PRESS HIGH SQUAT SHOULDER PRESS RENEGADE ROW (NO TOUCH MAT) SWITCH SIDE! SIDE PLANK TO HOVER SWITCH SIDE! SIDE PLANK TO UNEVEN PUSH UP SWITCH SIDE! STAPLE: SQUAT TO PRESS HIGH SQUAT SHOULDER PRESS SQUAT TO LUNGE SWITCH SIDE! SQUAT STEP IN & OUT (one side) SWITCH SIDE! KNEELING SQUAT TO LUNGE SWITCH SIDE! Finisher! 45/45/30 UNEVEN SQUAT TO PRESS SWITCH SIDE! SQUAT TO PRESS! It is important to maintain CONTROL of the dumbbells at all times. The dumbbells should not be loosely waving about so ensure you perform each exercise at a suitable pace. This was definitely a DEMANDING workout! Demanding physically! Mentally I kept in mind it is a short work period! 30 minutes and you will be welcoming a cold shower! Let’s go!!! Cx Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c 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 Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://instagram.com/carolinegirvan ▶ Private Facebook Group: https://facebook.com/groups/carolinegirvan My Amazon Stores ▶ 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 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