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February 3, 2022

One dumbbell is only be needed for nearly all of this workout, apart form the finisher where we will need 2!

Fast, precise, solid, strong, direct yet smooth! That’s the vibe today!

The timer will be on for 30 seconds per exercise with 15 seconds rest inbetween!

Each exercise will be performed for 2 sets per side!

The staple appears a total of 4 times during this workout and will be performed for only 1 set per side when it appears!

All you will need for this sweaty session is light dumbbells, your mat and a bottle of water nearby!

The dumbbells Content Creator is using for your reference are 4kg. The main part of this workout actually only requires 1 dumbbell! We will use 2 dumbbells for the finisher!

STAPLE:
SQUAT TO PRESS (one side)
SWITCH SIDE!

SNATCH (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

CURTSEY LUNGE TO SIDE KICK (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS (one side)
SWITCH SIDE!

NINJA SQUAT TO ROTATE PUNCH
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SQUAT TO LUNGE (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS (one side)
SWITCH SIDE!

PUSH UP TO RENEGADE ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LUNGE TO SINGLE LEG RDL (switch side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

STAPLE:
SQUAT TO PRESS (one side)
SWITCH SIDE!

CHEST TO FLOOR SPRAWL (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!

100 REPS COMBO!

25 x SQUAT TO PRESS
25 x SHOULDER PRESS
25 x SQUATS
25 x SQUAT TO PRESS

😁 this was one of the favourites!!! Loved it!!
Those ninja squats with a rotational punch?? Highlight!!😆👊🏼

I hope you felt your entire body tried yet completely energised and alive after this!!

Well done in advance for smashing it!!

Cx

Always ensure you warm up before any workout. Here’s the HIIT Warm Up Routine: youtu.be/4Q5JRHEoxcM

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1

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

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

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

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

Ab Workouts: 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.

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