Cardio & Conditioning HIIT DUMBBELL Full Body with Caroline Girvan is a curated workout routine with 21 ordered actions and 21 timestamped video clips. Start with Clean and Clean to Squat. Review the available targets, sets, coaching cues and rest for each action. Selected clips total 10 min 29 sec; rest is listed per action.
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Hinge at hips with dumbbells, then explosively extend hips and knees to catch dumbbells at shoulder height.
Key points
Common mistakes
Curling the weights with arms only rather than driving through the hips.
Clean dumbbells to the shoulders and immediately drop into a full front-racked squat, driving up to stand.
Key points
Common mistakes
Collapsing chest forward during the squat descent.
Hold dumbbells at shoulder height and sit down and back into a deep squat before driving up to lock out.
Key points
Common mistakes
Letting knees cave inward or heels lift off the floor.
Stand with core braced and press dumbbells straight overhead to full lockout without excessive lumbar arching.
Key points
Common mistakes
Hyperextending the lower back to force the weights up.
Descend into a full front-racked squat, then explode upward using leg drive to press dumbbells overhead in one continuous motion.
Key points
Common mistakes
Pausing between the squat and press rather than utilizing fluid power transfer.
Hold dumbbells at sides and step forward with the right leg into a lunge, pushing back to starting position through the front heel.
Key points
Common mistakes
Allowing the front knee to track past the toes excessively or wobble inward.
Step forward with the left leg into a 90-degree lunge and push back firmly to the starting upright position.
Key points
Common mistakes
Leaning upper body forward onto the front thigh.
Hold a hinged hip position with flat back, alternately rowing one dumbbell up toward the hip while stabilizing the other.
Key points
Common mistakes
Rounding the lower back or jerking the shoulder upward.
From a high plank position, lower chest to hover above the floor with elbows at 45 degrees, then press back up to full lockout.
Key points
Common mistakes
Flaring elbows wide to 90 degrees or letting hips sag down.
Hold a push-up plank grasping dumbbells on the floor and alternately row one dumbbell up to the ribcage while minimizing hip movement.
Key points
Common mistakes
Excessive hip rocking and rotating to pull the weight.
Perform a single-arm dumbbell snatch overhead, lower weight back to the mat, jump or step into plank, perform a push-up, and alternate.
Key points
Common mistakes
Pressing the snatch as a two-part muscle press instead of utilizing hip drive.
Clean one dumbbell from below knees up to the shoulder on one side, then press it directly overhead to lockout.
Key points
Common mistakes
Leaning the torso sideways toward the non-working side.
Switch arms to clean the dumbbell to the opposite shoulder and press it overhead with control.
Key points
Common mistakes
Jerking the lower back when pressing the dumbbell.
With one dumbbell racked at the shoulder, descend into a full squat and drive up through the legs to press the weight overhead.
Key points
Common mistakes
Favoring weight distribution toward the unloaded side during the squat.
Lie flat on the back, reach arms straight overhead along the floor, point toes, and extend the entire body long.
Key points
Common mistakes
Holding tension in the neck or holding breath during extension.
Lie supine and gently draw one knee in toward the chest with hands interlaced below the kneecap, alternating sides.
Key points
Common mistakes
Lifting head and shoulders off the floor to reach the knee.
Lie on back with soles of feet pressed together, allowing knees to fall open wide toward the floor, gently drawing feet toward pelvis.
Key points
Common mistakes
Forcing knees down with excessive hand pressure.
Lie prone with hands under shoulders and press the chest upward, extending the spine and stretching the abdominal wall.
Key points
Common mistakes
Crunching into the lower back by shrugging shoulders up.
Sit on the floor with one leg extended and opposite foot tucked inside the inner thigh, hinging at hips to reach toward the extended foot on each side.
Key points
Common mistakes
Rounding upper back and straining to grab the toes.
Push hips up into downward facing dog, pedal heels toward the mat to stretch calves, and extend one leg up into three-legged dog opening the hip.
Key points
Common mistakes
Dumping body weight forward into wrists rather than pressing hips up and back.
Kneel tall, reach one elbow overhead guiding it gently with opposite hand to stretch triceps, adding a subtle side bend to lengthen the lat and ribcage.
Key points
Common mistakes
Pushing head forward out of neutral alignment.
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