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DEFIANT Dumbbell HIIT Workout / Full Body - Caroline Girvan

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Rating: 4.0; Vote: 1

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!
Date: 2022-05-17

← KETTLEBELL WORKOUT - Kick-ass Kettlebell Series - Day 5 - Caroline Girvan

15 Minute SUPERSET Upper Body & Core Workout - No Equipment - Caroline Girvan →

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Comments and reviews: 10

Rachna
I've been working out consistently for months now and gradually have been getting stronger so I finally decided to give Caroline a go cause I felt like I could and holy shit this kicked my butt. I couldn't do it as well as I hoped. I now have a new goal to get strong enough to do this workout fully: D
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btrflies
Love this one. This going to be my go-to on -active rest- days. Like a full body dumbbell workout, but quicker and combining cardio hitt all at the same time! My arms are on fire and I know I-ll be feeling my leg muscles burn later tonight. Nothing beats that feeling of accomplishment -
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Christian
Another superb session Caroline thank you! BUT. like many, I have had two knee ops on the cartilage and I have to adapt most sessions accordingly. do you have any HIIT / Strength videos which cater for let's say -sensitive- knees? Many thanks! Christian
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Yani
Another great session, thanks Caroline, though I did have to modify a bit. I also appreciate your cheerful encouraging smile throughout the workout. Not a fan of the music-, except for the bit at the end, which was ok.
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Debbie
Fantastic workout! I love that I can hit all muscle groups in 30 mins and do a little ab work at the end if I have time! Thanks so much for making fitness and health accessible and affordable to all!
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sport
Which planet are you from Caroline? Absolutely the best video workout I had. Your exercises are so easy to follow to allow for good form that I didn't know it hit me until nearing the end.
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Kristina
I literally couldnt see by the end as the sweat was falling into my eyes. What a wonderful workout and the push up/squat combo. I loved this one soud much: -) Thank you. -
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KC
I went back and did this today as it was new to me! Have to take tomorrow off in Epic Endgame, and save that one for later in the week! This one rocked, Caroline - thanks!
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Mitzie
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!
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ElizabethS
Thank you Caroline for this great HIIT workout. I have to say the braids are very refreshing to a HIIT workout. I got a lot of wind in the scalp area LOL
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