Caroline Girvan - 30 MINUTE DUMBBELL HIIT WORKOUT + Bodyweight|Complex Series - Day 5
Dumbbell & bodyweight HIIT mini complexes!! Grab your light dumbbells or x2 filled water bottles, your mat and let’s smash this high intensity session! For this high intensity session, you will need a pair of dumbbells or x2 filled bottles of water as resistance, also your mat and a bottle of water to drink when needed! The dumbbells I am using are 6kg each. The timer will be on for 40 seconds of work, 20 seconds rest between each mini complex! Within each mini complex, there will be 2 exercises; every exercise will be performed for 4 reps! So just remember, every exercise simply perform for 4 reps, then straight into the paired exercise for the 4 reps then back to first exercise for the duration of 40 seconds! There is a staple mini complex and this will appear every 5th set! There will be a low impact alternative provided throughout! Each complex, apart from the staple, will be performed for 2 complete sets! All of the exercises below will be performed for 4 reps each!! DB SQUAT TO PRESS PRESS (all same side) DB SQUAT TO PRESS PRESS (all same side) LUNGE LUNGE (switch) LUNGE LUNGE (switch) STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CLOSE SQUAT LATERAL RAISE CLOSE SQUAT LATERAL RAISE PIVOT LUNGE JABS PIVOT LUNGE JABS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK RENEGADE ROW (all same side) PLANK TO SIDE PLANK RENEGADE ROW (all same side) PLANK TO SIDE PLANK 1/2 REP SQUATS SQUAT JUMPS 1/2 REP SQUATS SQUAT JUMPS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CLOSE SQUAT TO CURL TO HAMMER PRESS HAMMER CURL CLOSE SQUAT TO CURL TO HAMMER PRESS HAMMER CURL 1/2 REP BURPEES ALTERNATING MARCH STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CURTSEY LUNGE LUNGE (same side) CURTSEY LUNGE LUNGE (same side) PUSH UP BURPEES SHOULDER TAPS PUSH UP BURPEES SHOULDER TAPS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK SQUAT TO PRESS SQUAT SQUAT TO PRESS SQUAT TRICEP PUSH UP PLANK JACKS TRICEP PUSH UP PLANK JACKS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK For me, this was very demanding! I focused on full range of movement, smooth transitioning as best I could and at a pace where I was able to control the dumbbells safely. Please ensure you go at your own pace to suit the weights you are using relative to your ability and your energy during the workout! HIIT, high intensity is demanding. Hence I only perform it typically once per week. I hope you can give it your all! It looks like a lot of exercises written above but so long as you know it is x 4 reps per exercise, each set performed two times and a staple popping up every 5th you don’t have to think too much about it, plus it will all be clearly shown on screen! Congratulations to you if you have completed all of the 5 workouts from The Complex Series! What an intense week!! No chance of becoming bored that’s for sure! I hope you finish the last staple set feeling so, so proud!!
Dumbbell & bodyweight HIIT mini complexes!! Grab your light dumbbells or x2 filled water bottles, your mat and let’s smash this high intensity session! For this high intensity session, you will need a pair of dumbbells or x2 filled bottles of water as resistance, also your mat and a bottle of water to drink when needed! The dumbbells I am using are 6kg each. The timer will be on for 40 seconds of work, 20 seconds rest between each mini complex! Within each mini complex, there will be 2 exercises; every exercise will be performed for 4 reps! So just remember, every exercise simply perform for 4 reps, then straight into the paired exercise for the 4 reps then back to first exercise for the duration of 40 seconds! There is a staple mini complex and this will appear every 5th set! There will be a low impact alternative provided throughout! Each complex, apart from the staple, will be performed for 2 complete sets! All of the exercises below will be performed for 4 reps each!! DB SQUAT TO PRESS PRESS (all same side) DB SQUAT TO PRESS PRESS (all same side) LUNGE LUNGE (switch) LUNGE LUNGE (switch) STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CLOSE SQUAT LATERAL RAISE CLOSE SQUAT LATERAL RAISE PIVOT LUNGE JABS PIVOT LUNGE JABS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK RENEGADE ROW (all same side) PLANK TO SIDE PLANK RENEGADE ROW (all same side) PLANK TO SIDE PLANK 1/2 REP SQUATS SQUAT JUMPS 1/2 REP SQUATS SQUAT JUMPS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CLOSE SQUAT TO CURL TO HAMMER PRESS HAMMER CURL CLOSE SQUAT TO CURL TO HAMMER PRESS HAMMER CURL 1/2 REP BURPEES ALTERNATING MARCH STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK CURTSEY LUNGE LUNGE (same side) CURTSEY LUNGE LUNGE (same side) PUSH UP BURPEES SHOULDER TAPS PUSH UP BURPEES SHOULDER TAPS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK SQUAT TO PRESS SQUAT SQUAT TO PRESS SQUAT TRICEP PUSH UP PLANK JACKS TRICEP PUSH UP PLANK JACKS STAPLE: HAND TO FLOOR BURPEE PLANK TO TUCK For me, this was very demanding! I focused on full range of movement, smooth transitioning as best I could and at a pace where I was able to control the dumbbells safely. Please ensure you go at your own pace to suit the weights you are using relative to your ability and your energy during the workout! HIIT, high intensity is demanding. Hence I only perform it typically once per week. I hope you can give it your all! It looks like a lot of exercises written above but so long as you know it is x 4 reps per exercise, each set performed two times and a staple popping up every 5th you don’t have to think too much about it, plus it will all be clearly shown on screen! Congratulations to you if you have completed all of the 5 workouts from The Complex Series! What an intense week!! No chance of becoming bored that’s for sure! I hope you finish the last staple set feeling so, so proud!!