Day 40 of EPIC | 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]

Are you ready for EPIC HIIT. Let’s go! Grab those dumbbells for an intense full body burn! Every muscle will be on fire in this full body dumbbell high intensity session!

All you will need for this HIIT workout is a pair of dumbbells, a mat and a wall for a couple of wall sits! The dumbbells I am using for your reference are 6kg each!

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

There is a staple exercise performed once every 5th set... the squat to press! Try to use the drive from the legs and hips to drive those dumbbells overhead! Always look straight ahead and land without jolting.

CLEAN TO SQUAT
CLEAN TO SQUAT
LUNGE TO SUMO
LUNGE TO SUMO (switch)
SQUAT TO PRESS
SINGLE PRESS LUNGE
SINGLE PRESS LUNGE (switch)
HOVER ROW
HOVER ROW (switch)
SQUAT TO PRESS
STAGGERED RDL TO REAR LUNGE
STAGGERED RDL TO REAR LUNGE (switch)
SQUAT TO CURTSEY LUNGE
SQUAT TO CURTSEY LUNGE (switch)
SQUAT TO PRESS
PUSH PRESS
PUSH PRESS
AROUND THE WORLD
AROUND THE WORLD
SQUAT TO PRESS
WALL SIT W/HAMMER CURLS
WALL SIT W/HAMMER CURLS
LUNGES W/BICEP CURL HOLD
LUNGES W/BICEP CURL HOLD (switch)
SQUAT TO PRESS
CLOSE SQUAT TO HAMMER PRESS ON TOES
CLOSE SQUAT TO HAMMER PRESS ON TOES
RDL TO HIGH PULL
RDL TO HIGH PULL
SQUAT TO PRESS
LAT SWEEP TO TRICEP EXTENSION
LAT SWEEP TO TRICEP EXTENSION
TRICEP PUSH UP TO ROW PLANK
TRICEP PUSH UP TO ROW PLANK (switch)
SQUAT TO PRESS
LUNGE TO PASS UNDER BALANCE
LUNGE TO PASS UNDER BALANCE (switch)
LUNGE HOLD W/ LATERAL RAISES
LUNGE HOLD W/ LATERAL RAISES (switch)
SQUAT TO PRESS

Some of the exercises can be performed at a faster pace whilst others require a slightly slower pace so go at a pace to suit you and the weights you have!

Every muscle, every muscle group, power, strength, co-ordination, balance and stamina are all tested, worked and strengthened in this 30 minute workout!

I have no doubt you will all smash this one!!

🔥🔥🔥🔥🔥🔥🔥

Cx

Extras:

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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

[TheShotsFan]

40 days -- i can't believe it! To everyone who reads this: you are epic :-)

[victorialieu]

Can anyone else appreciate how Caroline colour coded her outfits to all the HIIT workouts (every 5 days) to make navigating her EPIC playlist easier haha

[angelinexfit]

When braids on be ready for a huge challenge. Who else needs gym when we have Caroline? Good day to all! Lets all get Epic!!💪🏻

[mdas]

DAY 😍😍😍
Thank you, Caroline! But..

NO GOODBYES!
Waiting for another set of EPIC workout from Caroline!
Who agrees with me?

[gmme]

Let’s Go!!! ❤️🏋️‍♂️CG!!!

HIIT is not my favorite but let’s go!!!

Back to the Beginning 2024!!!

[ferangelc]

Wow, wow, wow! I'll just say, YOU ARE AMAZING Caroline! The editing of the videos, the exercises, every detail is amazing, you really do a hard job! Thanks for everything, I never miss your videos. By the way, that orange suits you very well. Delighted to be part of your channel ♥ ️
#GirlPower

[dreamxxjust]

I don't know what's wrong with me today but I had to take so many breaks, it was ridiculous. I finished nevertheless so I can still be proud of that. But MAN it was a struggle. Caroline killing it again!!

[allisonmoore]

This was quick but TOUGH! I think I am tired from this week so this was a struggle mentally and physically. Towards the end I gave myself a 20 sec rest and that helped. I was over the squat presses LOL!!! Thank you for pushing us and making us better and stronger!! You are ALL EPIC!!!

[Mishapindisguise]

2024 crew, we made it! 🎉 Keep it up for more. You can do it!

[nayarl]

Laying in bed watching what to expect this afternoon 😂

[sanamonster]

Oh God this was very tough! Around 70% i was like ' this woman is killing me!!' but i didn't stop and now im so proud of completing the workout and so thankful to Caroline!!❤️❤️

[munaahmed]

Done :) can’t believe it’s day 40 and 10 more to go ! I’m really enjoying these workouts..tough but fun. Thank you Caroline 🔥

[jason]

I just like the feeling of getting stronger everyday! Once you got started day 1, it’s difficult not to stick with the training with Caroline when she posted. It’s like having a coach telling you it’s time to move your beautiful ass lol

From feeling fatigued by 15-20 mins of the video to gradually 30mins/45mins and now 1hr on every Friday! Thank you Caroline for pushing us to exceed our “limit” and set the bar higher every time and it’s actually possible to become a better me.

Looking back at day1 compared to this day, i feel confident, i see myself getting better physique, higher stamina, some slight but happy changes to my body shape, etc! Love Caroline love endorphin!

Look forward to watching every video you posted! I just like how simple your video is yet it’s easy to follow and understand. Nothing fancy but real time follow through video - that’s actually what we practically need!

[vidyasampathkumar]

What a rush!! I had planned to just spend the day on the couch watching movies and eating Diwali sweets....but my husband made me do it!!! He asked me to get my sports bra on and to go workout with you. And I am so glad he did . Turned my whine into a WIN (cheesy yet true). I love him and I love you CG!

[saponav]

Hi Caroline..blessed to have u in my life..Threeof us me and my 2 daughters every morning do the workouts with you.. A big lifestyle change, also energetic I feel after the workouts.. Wish to meet u also sometime.. Love u😍😍😍😍😍😍

[workoutswithmeli]

Thank you, Caroline!
Ready for it!💪🧡
All the best to everybody!
✨👋💫

[carrie]

I previewed this entire workout and thought “it doesn’t look so bad!”. Seriously even thought maybe “easy”. Yeah, no. I was huffing and puffing the whole time. 😂 Crazy how hard 15sec only of rest makes. I so appreciate the thought and planning that goes into these workouts and also appreciate I don’t need to jump or have high impact for results. I’m still not using weights as heavy as Caroline (used 10lbs today) but I’m hoping by the end of this program I can or at the start of Epic 2! 💪🏻

[yashre]

Towards the end the song that was playing- " I just wanna feel alive..", was my body's reaction lol. "Let me stay alive!!!!

[polishballerina]

Still here. Still going. Every single day. This is insanely good for my well being, my body, and my energy. Thank you for providing something that isn't made of fake promises, and being an inspiration to all of us!

[krisbellah]

Is it just me or hasn't this week been crazy before my legs could recover we nail them again with a full body. Before my arms could recover again we hiit. Epically epic is what am feeling