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!!!

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Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/5bgVXyP0IIM

EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy

EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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.