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!!

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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

[relax.meditate.wellness]

For anyone who's been a regular in this community, you know that the Sunday braids are a dead giveaway that this workout is going to (respectfully) kick yo butt! Let's 🏋🏽‍♀️

[whereislolly]

I swear Caroline's videos' comments section is the most wholesome in all of YT. Love you team!! Thank you, Caroline <3

[sarasteinhoffer]

I’ve always worked out with weights and cardio/HIIT. When I hit menopause I switched to Pilates to try to lose my new belly and newly doughy thighs. I thought it was hopeless but then I discovered Caroline during COVID. It has made an incredible difference, thank you SO much! My clothes fit again and I can bare my thighs without embarrassment. I think more women need to know how this helps your menopause body and mood!

[olwamr.]

Im still doing epic one, I hope I'll be able to do a pushup by the end of it!! Good luck to everyone on their journey!!

[sanamonster]

The kettlebell series was really explosive, can't wait to see what the next week has in store for us. Happy sunday to everyone n wishing u all a super week ahead!

[wendybitker]

Once again, Caroline never disappoints. I've never seen such dedication. I still wonder when you ever get a rest day and you have 2 children! Thanks again, Caroline! Have a great Sunday everyone! This was a lot of fun!

[naja_]

Good morning everyone!
I just started week 10 in EPIC 2 today... Yup, that was the EMOM workout. I'm just sitting here still catching my breath. I can't believe how much Caroline provides for us. And every workout she posts is just amazing quality all the way through. It's so well edited, the workouts are always challenging and fun, and Caroline herself always puts a smile on my face and gets me motivated to push myself harder every time. Thank you, Caroline! And I hope everyone reading this has a great day and an awesome workout!

[nidhibhanage]

I was literally like I hope she posts a HIIT today

[matthewalmond]

Hi Caroline...thank you so much for producing another new HIIT workout for us! This format with weights and a brilliant range of exercises looks hard but fun too! Have a great session and a great Sunday everyone! Matthew

[jessicaericezafra]

What a lovely Sunday surprise. Caroline, you are keeping us accountable on our fitness journey by consistently uploading sunday hiit. Our sundays are not complete without your hiit now. Thank you ❤️

[karenmusikoff]

Thank you! There really are no words to describe how important you have become in our lives! We appreciate your hard work and positive energy!

[marlawainscott]

Yay!!! Looking forward to this HIIT!! Let’s go everyone! 💪🏼💪🏼

[yaya.a]

Looking forward for this dumbbell HIIT workout! Thank you Caroline. You just sprinkled motivation dust on me everyday ✨ Much love xx 🤍

[priyadarshinijadhav]

Love the caption!! No doubt this HIIT is going to be super challenging!! After last kettlebell session which was tough and fiery with those 4 mins of swings, I am ready for this "Defiant" HIIT!!! You put in lots of hard work Caroline to help us stay fit with your amazing workouts!! Thank you so much Caroline for everything that you do for us!!! Forever grateful to you!!! Happy Sunday Caroline and everyone!!😊❤

[iamdevanshkalra]

Caroline never lets us down! Another Sunday surprise to have lots of fun and sweat with ⭐️

[zfranco]

Can’t wait to do this tomorrow! Thank you Caroline 🤗 thank you for making the workouts fun!

[rfrancoi]

Lets goooo = "Time's up!" You can't help but smile back.

[heathermitchell]

THIS IS NO JOKE FOLKS! It is an excellent full body workout and I loved it! I used 15lb weights on all exercises except for the partials and lateral raise combo and I used 12lbs on those. Hope you all rocked this!

[elainebeasley]

Another well-crafted workout by the legendary Caroline. Can't wait to see what's going to come tomorrow. I hope you're able to really let your body relax and rest. 😴

[mitziewheeler]

Just started watching these workouts recently. The early explanation and no dialogue during the workout is something I really like. Caroline’s smile is beautiful, too!