DYNAMITE Dumbbell HIIT Workout - Full Body | EPIC Heat - Day 45

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

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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

[CarolineGirvan]

Hello everyone! Apologies the add on is linked below and it is 30 minutes non stop cardio! Remember this is optional of course and the goal is to ‘try’ not to stop.. slow down if you need to but keep moving! Steady, sustainable pace! Cx

[skidadleghostidadle]

Im recovering from anorexia and i never thought is be able to complete one of her workouts. It makes me grateful I choose recovery, I did have to slow down a bit but completed it and I feel very strong

[kingsofthelalala]

Very grateful for Caroline, her channel and the value she gives us through her daily workouts.
🙏She’s incredible.

[onetwo_matthew]

Caroline’s HIIT workouts kill us so that we can be reborn stronger than we ever were before. The final stretch after every workout makes me feel like a phoenix rising from the ashes 🔥

[aliasalias]

I will miss having fresh workouts. But Caroline has SUCH a lot of content. There is always something new and challenging to try. Wether we have just 15 minutes to train or an hour. Wether we have dumbbells and a lot of space; or no equipment and cannot make noise.

She has been great.

[mahamudhashaikh]

Feeling sad this epic heat is coming to an end. You have made us physically strong, Caroline! But the bond we have developed with you through this journey is much stronger. 💕💗

[tani]

Wanted to leave a comment for a long time, I got your videos as recommendation from you tube and always skipped thinking i may not be able to do by looking at thumbnails 😊, but started from 2nd week of April and following till today, even though I cannot give 💯 I do have the satisfaction of trying and completing 30 min every day. I admire your little smile when it gets tough 😊 kudos to your video quality, editing, matching flowers to your outfit, attention to details, workout pattern and above all yourself. You are a great inspiration. Thank you

[sandraoshea]

Good morning everyone, how are we heading into the final week already!! Dynamite workout as per usual. Caroline being amazing. Long weekend here guys woohoo. Happy Sunday everyone 🖐️

[FlossontheMill]

Morning everyone. Wow that was definitely a DYNAMITE HIIT workout 💥✔️🤯. Thank you Caroline for devising such an imaginative combination of exercises 👍 😁, they pushed from the first squat to press to the last. I have to admit the finisher definitely stood up to its name 😳. Here comes week 10, I can't believe where the weeks have gone, each and every one enjoyed to the full ✔️👍😀. Have a great Sunday folks 👋👋

[yaellezeller]

After having lost over 50 lbs in the last few years through healthy eating and exercise, I have finally worked up the courage to have an abdominoplasty to remove my excess skin. I am sad that I will not finish Epic Heat as my surgery is scheduled this coming Wednesday.😢 Bear in mind I am no spring chicken with my being almost 52 years old!😂 Anyway, I have been following Caroline’s Epic programs since August 2020, so I know that I am in the best possible physical condition (that, and doctor’s approval) to face this challenge. Thank you Caroline for enabling me to be my fittest and thank you for that beautiful, encouraging smile. Can’t wait to get back to fitness in 4-6 weeks! 😁 Hope to see you all then, still going strong! 💕

[asab]

This and Fridays session were EPIC!! Caroline you have changed my outlook on working out. I used to want that skinny waste and big booty. Now I do it for health and to get stronger. I know it all takes time but I'm using my 12lb dumbbells more and more... For this session I used my 8lb so I can get some speed. I have enjoyed all of the epic programs. I can't wait to see what you have inspired for us next, I hope I am not asking too much of you in continuing these sessions... While we are on break after next week, im going to do combination sessions from all and just rotate them... A big thank you from the bottom of my ❤. I appreciate you for all of this. Your community adores you!! 🌈🌈🌻🌻

[matthewalmond]

Hi Caroline...hi everyone...It’s Sunday HIIT again...and I’m really looking forward to this dumbbell HIIT session! It looks like another superbly planned workout and once again I love the pale pink colour theme! I had my second covid jab yesterday but I’m feeling fine so I’ll be starting this soon! Have a great workout everyone and a lovely Sunday afterwards! Matthew
PS...Hi Caroline...just finished and loved it! Perfect for me with 6 kg dumbbells...pushed the heart rate up! Perfect HIIT session with really well planned exercises once again. Then I finished off with the 15 minute dumbbell abs which is a workout that I love! Have a lovely relaxing Sunday, Caroline! The weather forecast for NI looks brilliant today so perhaps you are having your bbq in the garden! And don’t let Winston pinch your sun lounger today! Matthew

[Myladel]

What an experience! Can't believe I have 1 more week to go! This journey has built so much endurance and brings me back for more each week! Thank you, Caroline!

[priyadarshinijadhav]

Can't believe it's the end of week 9 ...Such an amazing journey so far.. This dumbbell HIIT is definitely going to be super challenging ..Jack presses and bunny hops look interesting 😃 I am definitely looking forward to do this in the evening.. Thank you so much Caroline for such an amazing program!! Your workouts have really changed my life.. So blessed to have found you!!Forever grateful to you!! Have a wonderful Sunday Caroline and everyone!!

[sanetzwiegers]

Accomplished!with 4kg weights..started your workouts with 2/4/5kg EPIC1 and EPIC11...improved and moved on to 7/9kg for weight training in Epic HEAT..thankyou..feel stronger and thankful for all your input and knowledge in training our bodies to be the best version of 'Me'❣❤⚘

[sharonvuokko]

Hello everyone and happy Friday! Its going to be a warm, hot, day today, 90%!!! Holy moly…I’ve enjoyed Caroline’s HIIT sessions more than ever. I’ve done HIIT but they are not the same. Lately I’ve been doing Epic I or II in the morning and Epic Heat in the evening. My husband joins me, but he does his bowflex. Every time he sees a new video he is impressed of the video quality (his profession is video editing and cameraman) and say, she does put in time to make these videos. Caroline you make us feel special 🤩. You are simply the best! 💕

[franberlin]

My favourite HIIT with dumbells up to now. Sweaty but always fun

[nataliametin]

I can 't wait to burn my muscles today. And I can not believe we are coming to the end of the epic heat program. But for me its not the end, its the beginning of a big journey. I'm grateful to Caroline for all those amazing workouts . I finally for the first time in my life loved regular exercises. Feeling strong and fit is so great.

[mfraker]

Wow! This session was outrageously challenging. My legs are trembling! Thank you so much Caroline ! Have a great day!

[annabraham]

I can't believe we are heading into our last week of Epic Heat! As with the other Amazing Epic programs, approaching the end is bitter sweet. Thank you so much Caroline for allowing us to workout with you ❤️! Can't wait to do this dumbbell HIIT tomorrow morning! Have a great workout everyone and enjoy your Sunday!