DAY 6 of EPIC | Dumbbell Arms and Abs Workout 40 Minute
ฝัง
- เผยแพร่เมื่อ 27 ก.ย. 2024
- Day 6 in the EPIC Program and we are hitting our arms and abs!!!
The triceps and biceps will be tested with isolating exercises using a pair of dumbbells. The dumbbells I am using are 8kg (17.5lbs) each for your reference. You will also need a mat.
This workout is approximately 40 minutes. We start with 5 biceps movements then 5 tricep movements (each exercise is repeated twice) all for 40 seconds each with 20 seconds rest.
We then move to core and abs where each of the 10 exercises are performed for a full 1 minute and then straight onto the next! However please remember the timer is only a guide so no need to rush to begin... just when you ready!
We then finish with one per set of the original arm isolation exercises and 40 seconds burnout!!!
Please ensure you warm up for at least 5 minutes prior to beginning.
If you do these movements with as best form as possible, it will be more difficult! And that’s the aim! So keep elbows in for curls!
Cx
▶ Not ready for this program yet. Check out My Beginner EPIC Series: • Beginner EPIC Series
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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases - กีฬา
I appreciate you not editing out parts where you rest. Being new to these workouts reminds me the importance of doing what I can do. Blessings!
Agree!!
I totally agree!
This may sound weird, but it's encouraging to look up and see Caroline also struggling or needing a pause. Like so many fitness channels on TH-cam; I wonder if they are even human because they act like none of it effects them. I'm so glad that I found this channel!! This woman is encouraging in so ways and opened the door for me to have a fun and challenging workout.
Yes! I love it that she’s so honest and doesn’t edit out her struggles, exhaustion, need to rest, or losing her balance. I really admire the fact that she’s open enough to be vulnerable and honest with her audience versus doing another take to doctor a false image of perfection.
She’s damn close to perfect, though. I love her.
I love the way this workout is arranged! I'm a little envious of the people you train in person. And I recently understood that since I found your channel here I've abandoned all my other fitness subscriptions just because you are so much better.
I thought the same♥️
Agree! Been following her workouts for 2 weeks now and honestly her way makes a huge difference with my body. Abs starting to grow and my endurance amped up. So glad that I found her❤️
Totally agree!
Omg! I did the same thing. I had 2 or 3 other fitness people that i followed but caroline blows them out of the water. Shes the only one i follow now.
I love caroline and cardio mashup fitness 😍😁
List of Exercises:
Wide Curls
Wide Curls
X-Over Curls alternating
X-Over Curls alternating
Kneeling Curls (palms up)
Kneeling Curls (palms up)
Alternating Curls
Alternating Curls
Hammer Curls
Hammer Curls
Skull crushers
Skull crushers
Tricep Press (palms up/facing head)
Tricep Press (palms up/facing head)
Tricep Press (palms neutral/facing eachother)
Tricep Press (palms neutral/facing eachother)
Diamond Press
Diamond Press
Overhead Extension 1x db
Overhead Extension 1x db
ABS & Core (all with 1x db):
Toe Reach
Single Leg Reach
Single Leg Reach (switch)
Tuck to Hollow
Butterfly Crunch
Dumbell Pass Through
3 Point Crunch
Crunch Pulses
Side Plank to Hover
Side Plank to Hover (switch)
(REST 60 SECONDS)
Wide Curls
X-Over Curls alternating
Kneeling Curls Palms Up
Alternating Curls
Hammer Curls
Skull crushers
Tricep Press (palms up/facing head)
Tricep Press (palms facing eachother)
Diamond Press
Overhead Extension 1x db
Finisher: Curl Pulses + Curls Full Range
Seriously you're amazing!
Your workouts are pretty wicked. They kick my ass in ways I didn't expect.
Way to go Wesley!! You obviously training hard and giving it that bit more!! Cx👊🏼👊🏼👊🏼⭐️
I cannot wait to show off my new "me" when the 10`week challenge is over!!!! Thanks so much for your smile that keeps all of US looking forward.
Was so happy to see your doggo in the corner!! So excited to smash this workout 🤩🤩🤩
All the best to everyone for Week 2 ! 😁
You too!
Loved your dog 🐶 in 2days video!
Had 2 check the radiator 2 c if the heating was on....it wasn’t 🥵
Loved 2days programme 💪
Thankyou for all the hard work and commitment that you are putting un2 this epic programme Caroline, it is very much appreciated 🙌🙌
You too!!
Thanks
You too 🏋️♀️
I didn't sweat a lot this time but the burn is there!
Same here
Me too but my heart rate was up quite a bit.
The overhead extension for me was especially painful :[]
@@psyhense😮？
the planks are the only ones that made me sweat, and just give up haha
I love that you are training us, giving us technique and reminding us in the 20 rests what proper technique looks like. I am so glad I am doing this program!
As an Indian, we sometimes have some of our meals with our hands. After this workout, I had difficulty doing that :P
Can't wait to feel stronger everyday
I have a wireless trackball mouse and I am so glad I can put it on my lap to surf. Just putting my arm up on my desk is torture 🤣 We love it, don't we?
I love how the music cuts out for a few minutes in the middle so we can only hear our own thoughts of existential ruin 😅😅. BRUTAL abs *applauds raucously*
Lol!
Love the workouts. The music can annoy. LOL
🤣🤣🤣🤣
i thought my headphones were broken
@@SallieBow yea bc it’s always the same lol
After two weeks of complete relaxation on the beautiful island of Crete I decided to redo this Epic series. I loved this particular arms & core work out first time round but even more today! My weights are twice as heavy thanks to Caroline’s programs and my core strength is amazing. I didn’t struggle at all during the core section whereas the first time round I had to pause & reset a number of times during each exercise. Thank you Caroline Girvan. It’s over two years since I found you and you are still rocking my world 💪🤩❤️
Day 6 knocked out!! What a way to start this Monday morning here! Thank you Caroline for giving me the inspiration and motivation to get up off the couch and get going!!
I feel like i have definitely leveled up with you. Things I am afraid I cannot finish but your form is just so inspiring I just have to keep up!
I was SO looking forward to today’s workout. I’m pumped - committed and enjoying this journey. No matter where I go - YOU will be with me, thank you so much... don’t know how to express my appreciation!
I do Love this programm so much. My arms are defenetly the weakest parts of my body, so i am so proud of myself that i was able to do ist nonstop with my 3kg weights. She is so motivating. I Love it to Push myself a little bit harder every single time i am doing a Video with her
Awesome work!! 🎉👏👏😃 I feel the same way here about my arms, but Caroline's videos are soo inspiring!! I am just starting to use my 8 lb. weights with only some of the moves, so kudos to you! 😊💓
You are such a great trainer! I cannot thank you enough for making a cool fun TH-cam workout for us poor folk too introverted to visit a gym. Really you are amazing!!
I can’t wait for the end of my work today, to smash this awesome workout 🏋🏽♀️ 💪🏼
Caroline, you're on a whole other level greatness. Like many here, I've abandoned all other fitness YT-ers and only follow you. You are no nonsense and get right to what matter to us. Getting fit without distractions. Thank you for this EPIC program!!
2nd week started , I can already see the difference with the first week because I could never have done that . Do not give Up , do not be too hard on yourself . The results will come quickly Thank you so muck Caroline
Thank you Caroline for taking the time to do these and share them with the world! Sending blessings and love your way!
Thank you that it's not another leg and burpee workout, after yesterday I can't walk :D
I felt so defeated after yesterday’s workout. But after today I’m feeling so powerful!!
Sameee I wonder why
Great workout! I'm adding these in 2-3 days a week, in addition to my 31 day yoga challenge. Thank you!
My second round of EPIC and I upped all of my weights! Terrific session! Thanks, Caroline!
I love when you repeat exercises from previous workouts, because I can tell that I am getting stronger as doing the same exercise feels less challenging. I still have to modify a couple exercises here and there, but I have to do it less and less as the workouts progress, and I am only on day 6. Thank you so much for this workout plan, I feel amazing every time I finish one of these.
The fact that I’ve never been able to do side planks, yet can now do them rotating and holding a dumbbell is simply amazing. It took 3 rounds of epic beginner and week one of epic I to get here but I’m grateful for the growth!
This was brutal and I only used 10 lb weights! She’s a beast I love it! It’s refreshing to see the struggle like a real workout. Can’t wait to try the rest of the epic videos !
Starting my week 2. Lost 2kg the 1st week and feeling strong. Thank you Caroline.. From South Africa
Never been this early before 🥰
Back in a few hours to CRUSH Day 6!
How do you guys feel so far?
Edit: Workout Complete!
Difficult Part:
- I was using gallon bottles filled with water as weights. Its alot harder the to maneuver lol. I modefied some moves and will try wine bottles tomorrow.
Favorite Part:
-All the parts. It was fun! HIIT took me out yesterday😅.
See you all tmrw for Day 7!
I'm feeling great! Just finished this workout and my arms feel like jell-o😂😂💪🏽💪🏽💪🏽
It’s tough... Caroline makes those 8kg dumbbells look like feathers and I had to change to lighter weights part way through some of the exercises because I simply couldn’t lift 8kg. Caroline has taught me to listen to my body and to 'reset' when I need to. Push through when it feels hard and make sure you breathe through the exercises. Keep up the good work!
Will be doing this tomorrow wish me luck guys😹😹
@@nontomfeka9197 YEs mine too 😆
Traveling Natural I feel amazing! Her workouts are the best. You got this I know you’ll crush it!
Really love your workouts. I love how you push yourself using heavier weights and take a rest when needed. It serves as a reminder that we too can get to where you are with consistency and that it is okay to take breaks in between. Appreciate the tips on form at the beginning as well as these are important. Thank you for sharing and motivating!
You are tje veru best Caroline!!!
Love when you look at the camera and comunivate with your face and hands, totslly connects with me
Feels like you are really watching me ❤❤❤❤
Omg!! My arms, shoulders every part of them are on 🔥
Even my core and abs are too 🔥
Really loved this one today, especially the format of it all ❤️
Was hard when sound went on the ab ones are hard doing with no music
This truly was a brilliant one today Caroline ❤️, a huge thank you
I'm sweating lots and think my arms, are going to fall off
Love your workouts as seeing you struggle you then know its a hard one 💪but feeling so good completing day 6 of your epic workout ❤️
😆😆😆well done Lisa!! Sounds like you definitely didn’t cut corners and smashed this!! ⭐️⭐️⭐️⭐️⭐️
@@CarolineGirvan
I concerated on doing proper form all the time, like how you slow is on each moves as it makes such a huge difference.
All the time I had been training before I found you, no one told us how to do proper form on each moves and all the sweat I was not getting any better, or getting any muscle, but now it has made a huge difference already on my shoulders& arm muscles, itis amazing.
I can't thank you enough for all you do for us all to train us in the right way
As it really does make a differences
Lx
Not only the last 40seconds were burning out but the whole workout! I loved it and now I am feeling like a Superwoman! I am feeling like I can literally move mountains!
Thanks, Caroline
This is excellent! Really loving this EPIC program, Caroline! So challenging and fun!
Anyone else having trouble straightening your arms after this one? Thanks Caroline, you’re so sweet so it makes it hard to hate you for putting us through all this pain 😂
I know one thing that is EPIC about this programme... the amount of cursing I do. "Are you *beeping* serious, Caroline?" Thank goodness she cannot hear me!!
@@reflectorhayes693 ummm the amount of times my partners hears me say “that b*tch” during a workout is probably countless. But I still come back for more!
Thank you! Let's rock this week... and your dog is adorable!!
Day 6 complete! Today was supposed to be my day 5, but have decided to combine them so I can follow the actual EPIC calendar and have my rest days on Thursday and Saturday! This workout was so enjoyable- I especially loved the structure. It's crazy how much stronger I feel after only a week. Also, I've currently been using 5kg on each side (10kg in total), but I feel like I'm ready to up the weights to 7.5kg on each side so we'll see how that goes tomorrow. I cannot wait to see how my body transforms during this 10 week programme! As gyms are now finally open again in the UK, I'll be going back probably next month, but I'm basically either going to follow these in the gym, or do these at home and then do separate gym workouts. You've honestly changed my life Caroline: from the way I view my body and perceive exercise to nutrition so thank you.
Loved this one my arns are on fire 🔥🔥🔥🔥🔥makes such a difference concentrating on keeping your arms where they should be...made the time fly. Thank you so much 😊
Perfect Jenny!! Yes it really does make such the difference!! Well done!! 💓💓💓💓
I did this workout with 2kg dumbbell in each hand and still found it challenging. Love your workouts!
You're really great, I can't find a word to say to you. Thanks to you, I feel better every day 🧡🧡🧡
D6 done! I actually used 8kg dumbbells! I didn't know I could do skullcrushers with 8kg db's! 😅 It was 5kg db's couple of weeks ago. I guess I really progressed with your amazing workouts! And now I'm enjoying EPIC I ! THANK YOU Caroline! ❤❤You are AMAZING! I'm so happy I found you!!
Wow Ivana! Super progress!! Yes you will notice more and more strength and confidence within your training to go heavier!! Well done Ivana!! Day 7 is next for you but you can do it!! It’s a mentally challenging workout as well as physically but I always think if you complete day 7,.... you’ll finish the whole EPIC!!⭐️
@@CarolineGirvan Oh yes! Tomorrow leg day! Waiting for it! 😁👍🏻 I prepared myself for EPIC I. I did you AMAZING 1h workouts for about 3 weeks 5 times a week. I'll let you know how it goes tomorrow👍🏻🙂 But so far so GREAT! A HUGE THANK YOU!!!!❤
Whoo Week 2! 💪🏻 Everyday at 4pm I eagerly await the new video to drop 🤪
Same here! :)
Me too🌼💖😌🙏
We are lucky in UK it is a 9 am 😊😊😊just right time after dropping kids to school xxx
It's at 10h00 in the mornings for us in South Africa 😊, don't mind at all since I'm a stay at home mama
I can't wait to get some definition in my arms! This was an amazing workout
Caroline, you've honestly got the best fitness channel on youtube. There's no frills, no product advertisements, no empty motivational quotes or speeches - you get right to the point, are straight and upfront about form and positioning, you tailor to beginner/intermediate/and advanced all in one video, and the exercises you choose are pinpointed to muscle groups I can actually FEEL working as I follow along. You've found the perfect balance of simplicity and challenge and I am so happy I found your channel. I recommend you to everyone I know! You're the only fitness youtuber I follow. It's so clear you know exactly what you're doing and you communicate it so well. Thank you for all your hard work, It really is appreciated and I cannot wait t watch you channel grow even more!
Alright, I'll stop singing my praises but honestly, you really are the best. Thank you!!!
This one was my favorite so far! My only request would be to add in more new music. Love the music from the ab section onwards! :D
i am doing this programme alongside learning to run long distance and it is helping me so much!! i’ve never followed a programme like i have this one x
YAS! I love every one of your videos - really allows us to push it to the max. Using two hands to pick up my water bottle right now. Thank you so much :)
just started this program, I apologize for underrating you miss Caroline. You are amazing! Thank you for sharing this for free, you are sharing your knowledge with the world. Thank you thank you!
Me and my wee 5 & 10 lb weights killed it😂 Working towards the day when I can do it with the weights you use Caroline!
agree!
But that;s great strength! I am a guy and am training! I could only manage this session with 1 lb dumbbells and and my arms just gave up 😟
You are amazing!!! So much better Than any subscription I own! Enjoy your workouts! Thank you for doing this for all of us worldwide!!!
I think i scared my sibling by how pumped I got when the video appeared! Good luck everyone, and thank you so much Caroline!
Thank you Caroline for all your enthusiasm and effort put in for all of us (whom you have not even met!!)
Gyms here have been closed for almost a year now and finding the motivation to workout in a small space at home is tough. Your Epic program has been a total lifesaver. You rule!!!!!!!!!!!!!!!!
Arms on fire 🔥🔥 Loved the playlist!
Thank you Caroline for one of the best arms/abs workout EVER!
You are so amazing.
Can’t thank you enough for your guidance on my fitness journey. You’re so inspiring ❤🎉🙏✨
Caroline Girvan You are the best trainer and an excellent example of perseverance and discipline. Thank you for your guidance and for sharing your talent with everyone.
Had to pop back to comment here for yesterday, how perfect was this - arms and abs with dumbells? I was SO into it. I will take a rest day tomorrow as I work and its 6 hours flat out of physical. I can’t believe I’m already 6 into my repeat! You are so kind, generous and bring happiness to me and my muscles every time. God Bless you and your family.
Thank you lovely Caroline.. May God bless you..
She is the BEST!!!!!! Love her workouts!!!! ❤️❤️🙌🏽🙌🏽
I suppose you do like the workouts for the legs much more, but I admire the fact that you push yourself through these exercises as well 💪 you have an amazing knowledge of how different exercises can be done. that makes it more interesting for men too. keep it creative, keep it going, you got another fan 🙂
@@AC-mv7ry well I hope you don't think you are the one who is giving compliments... 💪
Thanks for this nice workout. I do every day a new workout i will practice 6 days per week and see what happens. The best by your videos is u dont speak at all that makes it conftible.
My arms are on fire!!!!!! Hope i can use my arms for my daily chores tomorrow's 😜😜😜😜 but loved it any ways
This exercise makes my muscles more visible, thanks a lot caroline.
Love your workouts - your amazing 🙏
Even before the 60-second break I was face down on the mat after the one-bent arm side plank, was only doing bodyweight to boot! Gotta make my weaker left side stronger for Caroline. Thank you for making this program challenging. You are an inspiration with how strong you are, but still real in needing to take breaks.
I watch EPIC HEAT alongside Epic I to see how far you and the community have gone, makes it feel like I'm working out with all of you in realtime. Cheers!
Caroline, I’m so sorry. I naively thought to try another strength training workout in place of yours today. I did it for 5 minutes and just couldn’t do it. It was such a gimmick with all this unnecessary equipment and I wasnt even feeling the burn. I Immediately turned it off and went back to you. I promise not to do that again lol 9 more weeks to go !! You are truly the best!!!!
I was surprised by and very much enjoyed the repeat of the bicep and tricep exercises at the end. I dropped my weights down a bit struggled to keep up. Loved seeing Winston in the background, too! Thanks for keeping it real, Caroline!
i always blow a kiss to the screen once i have finished the workout..you are lovely
Aw thank you Avijna!! ⭐️⭐️
Thanks Caroline! Hi from Italy ;)
Another phenomenal workout and love the challenge of pushing thru with no rest on the abs
Happy Monday! Another challenging workout. I’m going to be feeling the effects of this later! We can do this!💪🏽
I am loving these workouts Caroline. I especially love how you demonstrate what a move should look like. Thank you so much for these!
I’m on day 6 and I can feel every muscle in my body. It’s been great. Can’t wait for day 7!
Me too!! 😆😆👊🏼💓
It has been 5 days now since I did this workout. Damn, my biceps are still in so much pain. Lol... Thank you for sharing this EPIC programs, awesome workouts. You are phenomenal, Caroline. Thank you.
No need for any other fitness instructor or program. I am so glad I found you!!
Had to lower the weight in the end. & even then I almost couldn't lift my arms anymore. 💪❤💪
Oh little Winston. So cute. ❤️❤️❤️
Fantastic!! Well done!! I see you have a little 4 legged family member too!💓
I made it to week 2! The last part of the single sets I could total feel the burn. Thanks Caroline
Epic day 6 done💪
gratitude🙏
Caroline you are really an angel💙💙💙💗
Week 2 Epic started... Arms will be on 🔥💪
So grateful for these workouts during this time of social distance and mask wearing. Thank you. Thank you.
Hi Caroline!!!! Your fan Mary here from TORONTO, ON CANADA! Excellent Day 6 in the EPIC program... Loved it.. I'm glad it was arms cuz my a$$$$ has been still been killing me from all the SQUATS LOLOL :) Mary :) BLESSINGS ALL XOXOXO
I did the beginners, and now this is my sixth day video!!!!.... your videos are hard, but amazing!!!!
Love them.... really concentrated routines, concrete and specific movements, and the best, no too much talking!... keep doing that great job and keep us motivated 💪 👍 🙌 👏 👌
Anyone else checking themselves out after one week in hopes that the inner strength is showing on the outside, 😆 🤣
yes, actually everyday after showering lol.
Me
Lol yes, I feel the sore muscles and then look in mirror and get disappointed lol
You must be kidding. I definitely feel the muscles growing, but I am not doing heavy weights. My weight is challenging and all I am hoping is to persevere every week and not give up.
@@annapap1351 you are amazing! Perseverance will serve you well!! Keep going;)
SUPER AS ALWAYS. WAITING FOR YOUR VIDEO EVERY DAY- THANK YOU FOR MAKING US BETTER AND BEAUTIFUL.
Your work outs are truly a perfection to me! You moved me from 0 to 3-4 trainings a week :-) amazing energy, beautiful esthetics and awesome exercises! Soooo happy that I found you Caroline!
I think I never liked someone online like I did with caroline 😍😍😍 you are the best thank u for everything 💓
When you are in pain and think cannot lift another ounce, just imagine you are in Ireland strolling in lush green meadows with Caroline. That's what I do and instantly back in action 😅. Go Girvaners!!
👊🏼👊🏼👊🏼👊🏼👊🏼💓
3 month Postpartum mama here! Excited to get my pre-pregnancy strength back. 💪🏽💪🏽
Love your face in these, basically it says it all, it's going to be killer!
Caroline you have so many ppl following this program.. as it should be!!!!! I feel like my comments will get lost here. But need to tell u how I’m loving this. I skipped Sunday bc I did 6 days working out last week. Then worked 13 hours Monday. So I did epic 5 hiit day & this one afterwards.. I torched myself!!!!!!!
I begin week 2 tomorrow!
This is a great dumbbell arms and abs workout. I really felt the burn in my arms.
This EPIC Program means so much to me!
Thank you Caroline.
I was feeling epic while struggling to lift the showerhead over the shoulders after this workout 😂
Your biceps and triceps dumbbell routine is solid and your ab routine is solid. You are tight and firm and fit from intense training. I wish I could have your energy level.
I used 7.5 through this and did slow reps and it was a toughie. Thank you Caroline
Good morning everyone now then today we’ve got a new friend behind Caroline my attention is from at the back hahaha . I’m really go for it and I’m enjoy every Epic program ❤️💞💗🏋️♀️🏋️♀️🥰💪💪🦵🦵
Yes I’m ✅ done finishing in Epic 6 today wooh wooh now then heat and sore of my Bicep , Tricep , and heat upper body my tummy wooh 🤣💪😘🦵🏋️♀️ now time relax 😘 😘😘
Glad I found this channel! Wanted to add strength training to my spin and kickboxing workouts every week and this is it! My arms are on fire! Can’t wait to do more!
cant wait to totally murder my arms with this workout today :'D
oh yesssssss Bhairvi!!!cx
Me too
Hello! New subscriber here! 😃 Wow! Day 5 & I was struggling but I was able to complete the full workout! I love it & I’m so glad I found you! I was losing motivation & you’re definitely motivating, I am really enjoying your workout routine, it’s something new! Thank you ❤️