20 Minute HARD Upper Body Workout with Dumbbells | Caroline Girvan
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- čas přidán 18. 12. 2021
- 20 minutes may seem a short duration for a workout but when you combine slow and controlled movements with great technique and continuous thinking as you lift and lower with compound movements and structured rest you can accomplish a lot in those 20 minutes! We can look forward to hitting those arms towards the end!
For this upper body workout you will need some dumbbells, a mat and a chair of bodyweight dips!
The dumbbells I am using for your reference are 17.5kg each however I use 2 x 6kg each for the shoulders and biceps!
X3
40/20
CHEST PRESS
40/40/40/40/40/40
SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
40/40/40 then 20 rest
X3
REAR DELT FLYES
DIAGONAL RAISES
SHOULDER PRESS
X3
40/20
DIPS
X1
40/20/40
HAMMER CURL
HOLD
HAMMER CURL
X1
40/20/40
PALMS UP CURL
HOLD!
PALMS UP CURL
FINISHER!
20/20/20/20
ALTERNATING LATERAL RAISES
PARTIALS!
ALTERNATING LATERAL RAISES
PARTIALS!
I have called this workout ‘HARD’ as that was exactly my thought throughout many of these exercises… it was hard to ensure I was controlling the dumbbell during the lowering portion! You will see what I mean when you come to the back, shoulder and bicep portion!!
Take your time, breathe and feel your strength and ability to control with each rep!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: • 5 Min Full Body Warm U...
Today’s Optional Add-on: • 15 Min DUMBBELL ARMS &...
Christmas Workout Advent Playlist: • Caroline's 24 Days of ...
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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 - Sport
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You are transforming my 63 year old body in to a strong healthy one again. Thank you so much .
With weights any body will be transformed try resistant bands too I, ove them
🔥🔥🔥
Thank you for this comment. I am 51 and looking 71 LOL. I am intimidated to start this but know I need it and wasnt sure if I can do it. You gave me motivation X
She meant what she said.
Always!
Indeed!! My arms are burning 🔥
LEO Y Yazmin.❤❤
She always does 😂
Yup!
I've been starting my day at 4 am with you for almost a year now, and my life has changed so much. Thanks from another part of the world, Carla ❤
This series has been a good introduction to Caroline’s workouts for me. I’d been previously intimidated by the 1 hour sessions but I’ve followed these amazing 20 minute workouts and now find myself tempted to attempt some of the 30-45 minute workouts! Can’t wait to keep it going in 2022
Hi...it’s so brilliant that you’ve discovered Caroline’s workouts and that you are enjoying them so much! Once you start doing these workouts you’ll simply never look back...Caroline is the best on line fitness trainer by miles! You’ll certainly be smashing the longer workouts and having lots of fun too! Have a lovely day! Matthew
@@matthewalmond8274 thanks, Matthew!!!!!! Have a great day as well.
I totally understand that you were intimidated by the 1 hour workouts! Honestly I was too and still kinda am. I think you could totally pull of the new epic series of you think you are ready for it. Good luck!
@@dunjavelebit4613 thank you!! I did a 45 minute full body workout (I believe it’s day 4 from epic 3) on Wednesday and absolutely smashed it! I’m super pumped to go through at least one of the epic series now that I know that I can! Thank you for the encouragement.
Do it! You get used to the forty minutes and even hour length quickly and start to crave the longer time!
"Hard" is right!! 👊🏻 That burned from start to finish! 🔥🤩🔥! I throughly enjoyed the workout! Can't even say what was the hardest..it was all hard😆! But still doable..gotta love that burn! My arms felt like inflated balloons by the end 🎈. Thanks again Caroline. See everyone tomorrow! 😁
It looks amazing and so comprehensive today, excited to get to it later☺️
Edit: just finished with the add-on)
There are two things i will probably never fathom:
1. How a 20-minute workout can feel like a 40-minute one in intensity, it's just some kind of sorcery😄
2. How Caroline is able to do chest press with two 17.5kg dumbbells 😱😱
Loved the workout, thank you so much Caroline!
😆 brilliant Al!! Yes! These workouts are actually a very solid session and even thought not very long, are slow paced! Many people tend to think if short on time, fast paced exercise is needed but infact you really will stimulate muscle growth whilst becoming stronger even in such a short workout!
Yes those chest press always become so difficult by the 3rd set! I have definitely worked up to that weight but lifting heavier takes time for me especially as I’ve been lifting awhile. At the beginning I was increasing my weight much more often! Now I really only increase when I can with perfect form and control!
Way to go today Al!! Smashed it!!🤩👊🏼
Isn’t it amazing how quickly this brilliant Advent Calendar series has gone by...it’s hard to believe that we are in the last few workouts! I’m really looking forward to today’s workout...great range of exercises and it’s going to work the whole of the upper body hard! Have fun everyone and happy Monday! Matthew
Hi Matthew... yess .. only 4 days left 😔😔😔 What do you think will Caroline post a new challenge for a new year 🤓💪🏻💪🏻
Let's go for it. I hope you enjoy it. Have a nice day and week dear Matthew.
Yes almost over😞 but I’m sure Caroline will think of other amazing challenges for us! 🥳 have a great workout Matthew!
So true…with Caroline the time always flies by!! Another amazing series coming to an end & we’ve had so much fun! Hope you’ve a good one 🌟
Hi Matthew and happy Monday! Can't wait to see what Caroline was in store for us. She always gave us the best content, the most beautiful smile and so much passion and positivity. We're just blessed to have her💖
I keep coming back to this one...best dumbbell only upper body workout I've ever done! thanks
+1!
We all know by now when Caroline says it’s hard, it’s HARD!! Looking forward to this slow & controlled killer session. Keep up the super training everyone!!
Morning Devansh...yes I’m looking forward to this workout to work the whole of the upper body hard! Hope you have a great session and happy Monday! Matthew
Dzień dobry ♥️💪👌
Hi Devansh, I think I must finally buy those 12,5 kg dumbells for the back and chest. Do you think is ok if I lift only 7kg for the shoulders? I just can't do more. Any tips? Have a 🔥 workout that will leave you with the best feeling 💪
Enjoy Devansh. The slower you go the more 🔥🔥. A fantastic fun session. Try do add on too another of her oldies which was great too.
Just finished with the workout…Caroline, you’ve outdone yourself with today’s workout!! That was 🔥ing all the way & you were right, I could literally feel each muscle working really “HARD” using a pair of 17.5kg & 5kgs…thank you for this masterpiece, definitely a fav & re-visiting this 💖
I was so hoping for an upper body workout today!! This advent calendar has been so much fun! I love waking up to these workouts every day, and I know I’ll be coming back to them as add-ons in the future. Happy 20th day of Christmas Girvanators!! 🎁🎄🎉Let’s make the most of this stellar upper body session!
Hi Maggie...yes it’s Ana img that we’re on day 20 already! You’ll love this upper body session...so well planned as always...and so much in the 20 minutes! I loved it...in fact I enjoyed it so much that I did the add on too...and now my arms really are well worked! Have a lovely day! Matthew
Good morning everyone!!! It seems like an amazing workout. I can't wait to start it after my studying. It really helps me to concentrate more on my work and feel motivated through the day! Have a nice day guys!!!!
My arms are hollering! This workout was tough fun! Thank you Caroline! These 20 minute workouts have been perfect for the holidays...enough to wash away the stress and keep our bodies pumped!!
The Netherlands are in total lockdown again… I am so thankful for these amazing workouts! Thank you Caroline, for pulling us through! 🙏🏼🔥🥰
Got this one in nice and early before my booster jab this morning, didn’t want to leave it till afterwards looking at the title! Great workout as always! Thanks Caroline
Truly a perfect 20-minute upper body session. Love that, as you say, you feel the burn in each section without even being told what part you're working on. Love being able to revisit these a year later and still love them!🌺❤🙏
😂😂
The second time around, I upped my weights to 15kg Dumbbells and 5kg Dumbbells. What a workout, tough but will leave you feeling pumped and strong. 💪💖
Hi everyone! This upper body session looks really excellent. I find amazing how Caroline plays on variations of time of work and pauses in order to get the best out of these 20 mn of hard work 👍
Thank you as always Caroline 💖
Have a great workout and a happy week everyone
Thanks so much, Caroline! You’re smile and hard work is infectious. So appreciated!
Brilliant! Getting my body stronger is a huge blessing to my family let alone myself. Thank you Carolyn!
Caroline, I'm very happy because I found you on CZcams😍 Thank you for the training, I love them and look forward to it every day. It was difficult today, but what a satisfaction after training 👍👍👍
These 20 minutes are beyond amazing and I appreciate them all thank you so very much Caroline😇
my upperbody is finished after epic heat day 32🔥💪🏽 I should wash my hair before my arms know what's going on🤣🤣
What a challenging workout! I love pushing myself to the max because the feeling afterwards is just so rewarding! I’m gonna love this for sure! 🔥💪🏻
Hi there, I always feel like wonderWoman after finishing Caroline's workout. The best feeling. Have a great workout 🔥
Thank you Caroline for making these videos. Your workouts are a gift to us. You are beautiful!!💕💕💕
Is anyone else scared of dropping the weight on their face 😂 ?
I finished my undergrad last Thursday! Since then, I've been celebrating my accomplishment by doing 3 of your Advent workouts every day! Thank you so much for all these amazing workouts! ❤ ⚘️
Congrats Inanna 🎊 the calendar is a perfect gift for you, for all.of us 😊 have a great week. Enjoy every single moment with Caroline
@@luislenoirstaraceverde2493 Thank you so much! You're absolutely right, Caroline's workouts are gifts for all of us! You too, enjoy all the workouts and keep up the hard work 💪 ❤ ⚘️
Congratulations Inanna!! I’m sure you are just feeling on cloud 9! It’s amazing what we can accomplish when we are prepared to work for it.
And 3 a day!! Wow!! That’s a solid 60 minutes of a lot of fun!😉🤩👊🏼
@@CarolineGirvan Thank you so much my dear! Your workouts make me feel better and more confident, I just feel amazing every time I finish one of them! So, thanks a million my dear! ❤ ⚘️🙏
That was tougher than I expected. The lack of rest makes you feel it about the second set of shoulder press.
So many excellent workouts in this series! Saving this one to come back to at a later date! Thank you, Caroline!
I'm so grateful to come back to these previous workouts! Thank you, Caroline!
This has been an amazing series!! Short and killer!! Looking forward to this HARD upper body workout!! As its explicitly named HARD.. I can imagine how absolute burner it will be!! Thank you so much Caroline for all your great efforts!! You are the best!! Have a wonderful day Caroline and everyone!!
Hi Priyardarshini...you will so much enjoy this workout! Yes it is hard, but so brilliantly put together that it’s really good fun to do! You’ll feel so good at the end! Have a lovely day! Matthew
Hi Priyardarshini, this workout looks so amazing, only 4 workouts left before Xmas! We will smash this tough upper body workout together this evening! ♥
Yesterday I thought, there has to be an abs or chest session soon. And here is one. Thank you ☺️
You’ll so much enjoy this workout! Have fun! Matthew
Doing this right after HIIT from yesterday, right at 6am when its uploaded here. Love this series🙌🏻🙌🏻
Have fun, Anina!! 🔥
Hi Anina...well done...that’s impressive! Hope you enjoy your workouts! I loved this one! Matthew
I love this passion you have for fitness Anina! Keep going! 👍🏾
Don't be deceived by the fact it's only 20 mins! I recently did a six week strength program in order to push through a plateau I had reached (I wanted to increase the weight I could use in Caroline's workouts). After finishing it, I went back to doing one of the advent leg workouts and I was SO much more sore afterwards than at any point throughout the program I did!! I could barely walk! 😂 Thank you Caroline for putting together the most intense workouts that get big results 💜
My first Caroline workout after a nasty cycling accident in which I broke my femur +. Thank you for your energy and quality workouts, so glad to add your workouts as part of my recovery process.
Hard work today, actually! I love how my arms burn after this workout. Thank you Caroline. 20 minutes but truly hard ❤️
It’s amazing how you make our days so much brighter with only 20min Caroline
Brilliant 20 mins of upper body. Really felt each move. I've definitely been more focused with the shorter duration so. Thank you C xx ❤
This looks a absolutely awesome ! Love slow controlled movements . Can’t wait to do today
Thank you Caroline !
This was such a great workout. I like that it was only 20 mins but still intense.
I really appreciate that you do these exercises in real time along with us. It’s really motivating to see that sometimes these exercises are hard for the trainers as well and it shows me that it’s not weak to stop and take a breath. It’s the opposite, it shows determination and the strength to keep going. Great workout! I really appreciate you!
I love working out with you Caroline! ❤️ Another great set of exercises, I paired it with calisthenics leg workout and I’m ready for this sunny Monday!
Oh em gee!!! This was hard! I could barely do the dips my arms were that jiggly.😂 thank you Caroline for another explosive workout
What a way to start the day! Thank you CG. Have a fantastic day everyone! 💪
Didn't we all just Luv yesterdays HOT HIIT?! So Fun! We're IN for another Challenge. It's HARD..We GOT this! 😆👊
Have a great workout everyone!
Woohoo!! Apt name for Day 20! When it came to dips Upperbody was shaking already. And it goes on with the curls and finisher. Burn was Real! Luv it! Enjoyed pushing through! Feels Amazing!
Thanks Caroline! ❤️
Happy Monday!
Hi Trish, yesss! Those hops and hit feet where so fun to do... And a little Painful might say 😉but we're ready for another challenge. Have a great day 🤗
@@luislenoirstaraceverde2493 Hi Luis! 🤗 Today's sesh was challenging. Slower made the DBs feel heavier. It was fun pushing through the burn. Enjoy! Have a lovely Monday! 😊
Morning Trish...wasn’t this such a brilliant upper body session! Yes aren’t dips always tough! Have a lovely day! Matthew
@@matthewalmond8274 Hi Matthew. Oh yes! Solid Upperbody Sesh in 20min. Burn was intense. Feels great. Have a lovely day too! 😊
This was hard has nails, my arms were burning 🔥 so tough. Thank You Caroline
I missed so many days visiting family over Christmas - it was good to get back into the routine with an arm workout.
Caroline you never disappoint.🔥 Thank you for being my weight workout buddy!👍🏻
I need more 20 min workouts in January to just keep on going ..love them
another great session Caroline, I neglect training upper body so this was a great change for me. love the 20 minute short workouts too. great for the evening after work. thanks!
Definitely my favourite door on the Calender for so many reasons. Today I used 20kg and 8kg DBs. I could really feel the chest today especially on the slow lowering phase. Rows were super epecially with no rest between sets. Dips I went slow as I have a little niggle in my shoulder which chair dips just seem catch. Shoulders with the 8s qas tough enough especially the final press and the biceps was a nice little opener to follow up with the arms set from the early days although in that I replaced the dips with cable. Happy Monday Everyone.
Morning everyone! If Caroline says hard upper body ... Well I can't imagine how strenght I 'll need to train! But never give up!!! It really looks challenging and It's just what we're got used to with our Amazing Coach!❤️ So let's go Girvanators, let's smash this workout!!!
Morning Manuela...you’ll enjoy this so much! Have fun! Matthew
Thank you Mattew! Have a great day you too!!!
What a fiery burning session! Caroline just took this 20 min upper body session to a whole new level! Determination, sheer focus along with strength and power are all pushed to the limit. Brilliant workout for the mind and the body. Thank you Caroline!
Hallo Caroline, heute hat in Deutschland endlich wieder mal die Sonne geschienen und ich bin laufen gegangen. Ich war danach so motiviert das ich dein workout gleich im Anschluss angehängt habe. Das war heute wieder eines meiner vielen Lieblingsworkouts von dir 😃. Epic II, Epic III und Epic Heat habe ich schon mit dir geschafft 💪. Die neuen Workouts vor Weihnachten sind wieder perfekt😊 Vielen lieben Dank und eine schöne Vorweihnachtszeit. Liebe Grüße aus Deutschland 🇩🇪
First time doing your Upper Body Workout, it was a challenge but, I was able to do all but one. My goal is to be able to complete the workout without stopping. Thank you for making such a great workout
Same volume of a 30 min workout but condensed in 20! It was hard and my upper body is on fire ❤️🔥
Day 20th Completed with 1 litre water bottles as dumbbells! On a layover and had no options. Still upper body on fire. Thank you Caroline 😊
This woman is amazing, I love you caroline and everyone should!!!❤❤❤
Love, love, love the triset format of this workout!! Definitely worked all of the upper body in another brilliant workout by Caroline-thank you!!! 🤗💕
Missed the HIIT yesterday... finally needed that rest day! Going to try to accomplish that AND this upper body this morning. I'm sure I'll be toast afterwards!
Love, love this one! My favorite of all. It challenges me every second.
Best trainer I have seen on CZcams! I can really see a difference in my body since I discovered Caroline Girvan! This trainer can push you to do your best. She motivates me with her disposition. The cool down at the end is a bonus! I’m hooked on these workouts! Thank you!
That was amazing ! Great start of my day !! Very much enjoyed it. Thank you Caroline 🙏❤️👍😀
Customized upper body day for me today! This session was the first part; super fun! Thanks, Caroline!
I love those partials…they are my favorite upper body exercisesThanks Caroline for this awesome workout! ❤️
Excellent fast Monday morning workout! Perfect for the busy holiday season.
This is my favourite upper body workout ever, it tackles every area and the fact that its shorter benefits me greatly because I can fit it in before work. Thank you CG!
My favorite, upper body workout!🔥
I love how this HARD workout burn even from the beginning! We realized that the war just began when it comes to biceps one! And yes, I really enjoy this workout, Caroline! Thank you so much❤
I think we definitely will feel it, thanks for always keeping us guessing.
Good morning Girvantors ❤️. Hope all had amazing HOT HIIT. My Quads fire and expected upperbody today and we got same. Last week of advent calendar so it will be tough. Let's smash it. Have great workout Girvantors.
Hi Manickam, last workouts for us 😊 let's smash them with a big smile. Like Caroline thought us. Have a great workout 🔥
Morning Dhamodharan...hope you have a great workout today...I loved it...and yes yesterday’s HIIT was brilliant wasn’t it! Have a lovely day! Matthew
I am loving these shorter (30 min or less) split body videos. Hope you’ll continue incorporating these into your repertoire. Thank you!!!
Hey Caroline! I just finished this workout and it was stellar, as usual! I had abdominal surgery back in September, so this was the 1st lifting workout I’ve done in almost 4 months! Oh how I’ve missed you and your workouts so much! Thank you for posting such high quality content! Merry Christmas to you and your family! 🎄💪
You are so strong, Caroline. I'm just doing 8-lb weights. Thank you for offering these shorter workouts! I just came from being sick for two weeks during the holidays. So these are great!!!
The only upper body workout which is quick and gives a good satisfaction of the workout. Thank you for the great work Caroline. 💪❤️ Let's grow stronger with her workouts guys💥
Done a few of Caroline's workouts because I think they're the best dumbell workouts on youtube, but was looking to amp up the intensity of my arm workouts in general and.... HARD is an understatement! Swore multiple times during this video 😂 awesome workout definitely feeling stronger after this, thank you!
The burn was real ... loved every minute. thank you so much.
Oh yeah!
I am loving your upper body quick sessions. Thank you!
Hello ! Just wanted to say thank you to Caroline for all these amazing workout, I'm a fellow follower for about a year and a half now and these workout really helped me loving myself and overcome my ED. Thank you again ❤ Merry Christmas and greetings from France !
Hello Manon! Thank you so much for sharing your journey. I know you have been working so hard and to know that you are gaining so many benefits makes me genuinely so happy.
Loving yourself and taking care of your body is a privilege. Thank you for taking time from your day to share your progress Manon.
Lots of love Caroline x
@@CarolineGirvan you're doing wonderful things for others, thank you for your answer, I wish you the best 🌟
One of my fav workouts! Really enjoyed this one! Thank you Caroline
I love this one! Old school and right to the point
Right to the point exactly! 🎯 Love it!!!
Extraordinary upper body session! It has everything! I added it to a shoulder session day from EPIC I, and my upper muscles are on fire! Thanks, Caroline!
So excited for this upper body workout!! 🏋️♂️💗
Great quick and easy burst of weights. I did my lifecycle and Yoga beforehand. Now ready to face the day! Thank you Caroline🫵🫶
Thank you, Caroline! 🎄
This is one workout that I keep on REPEAT ‼️😎 THANKS Caroline ‼️
Caroline, I am so grateful for your videos. These arm workouts are exactly what I've been looking for, and I'm getting great results. I love how you challenge me! Thank you so much, and Happy New Year to you!
Best short workout in the series. Covers whole upper body (except abs).
That rocked! I loved that one. Thank you so much Caroline. I've gotten so much stronger with your workouts. Xxx
Happy Monday All! @Caroline, today’s upper body was 🔥🔥🔥. My goal was to go heavier than 2x10kg but will save it for 2022. I will be returning to this Advent Calendar series all of next year. This one and EPIC Heat are two compact and powerful workout series. Love this year’s fitness journey and thrilled to have accidentally found CG on my CZcams timeline in 2020. Let’s finish this week strong !💪🏾
Thé clue is definitely in the title. Great workout. Thanks Caroline
You are beyond awesome 🌟 love ❤️ these 20 min crisp workout, thank you
This was a ripper. It's been a while since I've done a proper upper body sessiona nd upping the wight today was such an adevnture - so much fun!
Thanks, Caroline!
WOW!!! Loved this workout!!! Upper body is feeling it that`s for sure!!! Thanks Caroline!
Another awesome workout. Thank you Caroline! Visions of love and strength to you and everyone.
you re the best its great to feel our muscles /pain thank you so much
WOW, those shoulder & bicep sets were definitely killer, as promise! Got shaky hands typing this, haha. Love it!
What an amazing workout! Thank you so much for putting these videos out. So grateful
This was such a brilliant workout, Caroline! The time just flew by! And my arms are sore! Love waking up to this series, Caroline! Once again, you've done such an amazing job thinking about everyone's busy schedule, but still challenging us! Have a wonderful Monday everyone!
Wendy, I love your icon. With these daily workouts your posts always catch my eye! Glad to see you are powering through.
You have made me strongand so toned, thank you for
your brilliant workouts. Roll on tomorrows workout.
All done! Add-on too. That was a solid all-rounder with a great mix of training methods all thrown in to keep it lively. Used 20 lbs for chest, 25 lbs for rows (but just got in 6 super slow reps), 10s all else. After following these programs, one gets better at judging the weights to pull out, but it never hurts when Caroline suggests you might want to go lighter here and there! Rarely do I think I should have gone heavier! And, if I do, I go off script and play with tempo a bit. I always get a solid workout no matter what. Thanks again! Hard to believe this is coming to an end soon.
Amazing workout!! My arms were on fire!! I'm 3 days away!! I love this series short but so challenging and effective. Thanks Caroline 🥰
I love working out every morning with caroline I feel so good after my workout thank u 😃