Caroline Girvan - DEFIANT Dumbbell HIIT Workout / Full Body

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...