30 Minute FRIGHTFUL Dumbbell Cardio HIIT Workout | EPIC III Day 40

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

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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

[saipronotimukherjee]

Frightful🤣. Caroline never fails to surprise us with her creativity- be it the variety of her amazing workouts or great sense of nomenclature. Lots of love and respect for your contribution to pushing us to be better versions of ourselves, Caroline.💙💜

[teresalin]

My two absolute favourite sounds right now are Caroline’s “Let’s go!” And the ending track of the epic series ❤️❤️❤️ we appreciate you so much Ms. Caroline 🥺🥺

[lillyb]

It’s a braid day ! We all know what that means 😂😂😂

[Sam-kvpt]

i love how festive this is! Caroline never disappoints

[vylia]

I'm on my third round of EPIC III, and this HIIT continues to be on the top! Loved it again! Thanks, Caroline!

[marie-evecloutier]

My favorite HIIT of this series so far!

[OrkunBasar]

My 8-year-old daughter and myself have started doing your workouts together. It’s such a bonding moments for us and we always look forward to following your moves as much as possible. And today was no different and when we finally finished, she screamed out YOU ARE Boy that felt good. Thank you Caroline from the bottom of our hearts. 💜

[alexanderthegreat]

Oh my God!!! I 've finished today's workout almost one hour ago and I am feeling so full of energy and joy that I cannot describe it!!! A big thanks to Caroline and a big thumbs up. Everyone may have a lovely

[shreyabakshi]

You have raised the bars high. I have been with you ever since you had under 6k followers. With each video that you post, i too have been leveling up. Thank you for redefining fitness and most importantly, strength❣

[dhamodharanmanickam]

Omg look at the intro it's ultimate. It's elevate the mood and excited to try this. Today I have office work once it's complete going to smash this. Have great workout Girvantors 🖤

[tomnewton]

I was promised frights. And frights I received. Lunge holds with the lateral raise might be one of my new favorites. What an efficient way to get a full burn.

[thyiff]

EPIC I vibes with the all black outfit! Day 40, lets go!!! 😃

[matthewalmond]

Happy Hallowe’en everyone and there’s nothing scary for us about a dumbbell HIIT workout anymore! I’m sure we’ll smash the workout and have fun too! Looks like a great choice of exercises and all brilliantly planned ! The staple looks great and I like the way the exercises have been grouped! Looks like it will be really interesting to do! Have a great workout everyone and a lovely relaxing Sunday afterwards! Matthew

[gotGodgrace]

Your smart way to work the body make me do things that i thought I could not ever get it done, thank you for breaking my mental barriers. Gratitude 🙏💛

[onetwo_matthew]

Done with 6kg dumbbells! Caroline's HIIT workouts never fail to give me such an intense rush of adrenaline and endorphins... I spent about 10 minutes after the workout just lying there in absolute bliss 🔥😅❤

[Gargi]

This is so so so enjoyable yet challenging... sometimes lighter weights might mean more energy however if our mind wanders even for few seconds, we get wrong form because of higher energy and might get hurt in the process...so a wonderful test for our mind muscle connection even at a higher yet controlled pace. 👏
Speed with lots of concentration is the key today 👍
I ❤️ this...My fellow Girvanators- Let's give this our all... Let's HIIT it💪

[SpeakingSeed]

What a fun workout! I repeat this when I want a little cardio, a little weights, nothin too crazy. Thanks, Caroline!

[linamarcelagarciareyes]

sincerly your work has not comparison you are just the best and make of us the best possible version! my admiration and congratulations

[elenavm]

We have the changing time to winter today in Spain so we have one extra hour, and after this HIT..., gym!! This couldn't be possible without you, Caroline. Thank you for making us so strong!! 💪💖💖🏋‍♀💐💐💐💐

[VictoriousTransfirma]

All I can say this weeks workouts are going to be challenging. I loved this workout my new favorite HIIT