DOMINANT Dumbbell Full Body HIIT Workout | EPIC Endgame Day 20

Dominant Dumbbell Full Body HIIT Workout is Day 20 in Caroline Girvan‘s EPIC Endgame program. This is a cardio workout using dumbbells to increase intensity. Because of this you will use light dumbbells and the exercises are done at a very brisk pace. This workout got intense! It was a lot of fun though. As the title indicates, you are also working your entire body in this workout. You are doing traditional strength moves but fast! I had to move at my own pace for some of the exercises because I just cannot move as quickly as Caroline while maintaining the safety of my shoulder. I did do the exercises much faster than I normally would when using heavier weights. I burned 324 calories and, according to my FitBit, my heart rate was even elevated in my peak heart rate zone for a total of 5 minutes.

The exercises in this workout are done interval style: 30 seconds of work followed by 15 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. There is one exercise with impact; Caroline shows a low impact version during the preview.

Dominant Dumbbell Full Body HIIT Workout is 35:52 minutes, 1:25 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells and fitness mat. Caroline is using 4kg/8.8 pounds dumbbells. The weights listed below are what I used. I used primarily 8 pound dumbbells but I also used a 5 pound dumbbell for one exercise and a 15 pound dumbbell for 2 exercises.

  1. Squat to single arm press (hold one DB at shoulder, squat and at top of squat do a single arm overhead press) (one 8# DB)
  2. Repeat #1 on other arm
  3. Snatch (squat, reaching DB toward floor, as you stand, pull DB up upright row fashion until you get to shoulder level then flip elbow so weight of DB is in palm and do an overhead press) (8# DBs)
  4. Repeat #3 on other side of body
  5. Repeat #3 & 4
  6. Curtsy lunge to side kick (hold one DB at one shoulder, do one curtsy lunge into a side kick) (one 8# DB)
  7. Repeat #6 on other side of body
  8. Repeat #6 & 7
  9. Repeat #1 & 2
  10. Ninja squat to rotate punch (lower into a squat while holding one DB at shoulder, when you rise out of squat, pivot into a lunge while also doing a front punch) (one 5# DB)
  11. Repeat #10 on other side of body
  12. Repeat #10 & 11
  13. Squat to lunge (alternate one squat w/ one lunge while holding one DB same side shoulder as working leg) (one 8# DB)
  14. Repeat #13 on other side of body
  15. Repeat # 13 & 14
  16. Repeat #1 & 2
  17. Push up to single arm renegade row (one 15# DB)
  18. Repeat #17 on other side of body
  19. Repeat #17 & 18
  20. Lunge to single leg RDL (lower into squat, when you raise out of squat, hinge torso forward into single leg deadlift while raising back leg behind you) (one 15# DB)
  21. Repeat #20 on other side of body
  22. Repeat #20 & 21
  23. Repeat #1 & 2
  24. Chest to floor sprawl (holding one DB in one hand, do a full sprawling burpee (lowering entire body to floor) jump feet into hands and when you stand, do one single arm kettlebell swing using a DB) (one 8# DB)
  25. Repeat #24 on other side of body
  26. Repeat #24 & 25

30 second rest

Finisher: (8# DBs)

  1. Squat to press, 25 reps (squat w/ DBs at shoulders, when you stand do a double arm overhead press)
  2. Shoulder press, 25 reps (double arm overhead press, arms are in goal post)
  3. Squats, 25 reps (DBs are at shoulders)
  4. Repeat #1

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


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