DAY 6 of EPIC | Dumbbell Arms and Abs Workout 40 Minute
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- čas přidán 27. 09. 2020
- 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 - Sport
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
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 😍😁
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 CZcams; 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.
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 usually skip the intros of any fitness but not on Caroline’s cases, so much useful information and really helps to keep the form correct
am I the only one to think that Caroline just pretends to be tired so that if you're less tired than her and you can keep going you feel invincible?
When I saw her, I told myself: OMG she's starting to lose her smile so she gets tired what a miracle🤣she hardly ever gets tired lol🤣🤣
P.S. I admire that full level of energy and wide smile, @Caroline Girvan
Lol. So true! 😂
Hahahaha great comment!!! So have thought that before… she’s clever
Shes lifting almost 18 pounds.
Yup! I think she pretends 😂 while I'm like dam it 😅😂
Having been a fitness trainer myself for 30 years, there were very few trainers, if any, that I would follow to gain inspiration or perhaps do their workout myself. I am now retired from teaching but still train regularly. Caroline, your form is amazing and your workouts that I have done thus far, have been great. I hope people find you on youtube! Thanks, my arms are killing me!
I have so much gratitude reading your sharing on top of Caroline for her positive energy and challenging workouts
Wife: So how was today's workout?
Me: It was fine! I could actually do this one :-D
Two days later, I was having a dream that my biceps were hurting. Woke up at 5:30 AM to realise that my biceps were burning for real.
Love these workouts :-)
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.
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 thought this workout was pretty easy and was disappointed i didn't feel like death as I usually do by the end. Then the next day i couldn't even uncurl/extend my arms all the way 💀 FOR TWO DAYS! don't be deceived. This workout is killer 💪
Was so happy to see your doggo in the corner!! So excited to smash this workout 🤩🤩🤩
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
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
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?
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;)
At this point in the program I feel so grateful to have found you! I feel so energized and powerful when I finish your workouts. Fully committed to finishing the Epic series! ❤
I don't know how I lived before discovering this amazing woman! You're so inspiring Caroline and this program is already making me feel stronger... thank you for everything you do! (I don't know how I managed to write this comment because after this workout my arms are smashed hahaha)
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!
Thank you that it's not another leg and burpee workout, after yesterday I can't walk :D
After becoming totally burned out with my existing weight workout, I began looking for other options and discovered Caroline's Epic I Program. I have become completely re-energized! Although I am only on Day 6, I am 100% committed to completing the program and moving onto EPIC II and EPIC III. Her videos are so professionally produced with countdown timers, status bar, and what's next inset. Plus, she expertly explains and shows you how to get to most from each workout and provides great music without talking throughout the entire video. THANK YOU, THANK YOU, THANK YOU!! You are incredible!!
Starting my week 2. Lost 2kg the 1st week and feeling strong. Thank you Caroline.. From South Africa
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!
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 💪🤩❤️
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!
I gotta say, this is my first time ever working out on my first day of "that time of the month" This is how awesome and fun your workouts are! Thank you! ❤️🙏
tmi
Yay💃💃💃. Let me start now. Hope all you EPIC people are having a great day🙂🙂. Thanks Caroline
I think when the music 🎵 paused we could have felt the pain😂😂😂
Reporting back after doing this workout that I have NEVER had soreness in my biceps (and I’ve trained for years). Your workouts are simply the best! They allow me to push myself but at my own place. Keep it up 👏🏽❤️
I have been following your workouts for a few months I finally did this one today. I am 62 and was able to keep up, keep form and used 10lb db thru the entire work out!!!!!! My goal was to increase strength and improve health, totally being accomplished with your help! Thank you for putting your talent out there!!
I can’t wait for the end of my work today, to smash this awesome workout 🏋🏽♀️ 💪🏼
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!!
You are such a great trainer! I cannot thank you enough for making a cool fun CZcams workout for us poor folk too introverted to visit a gym. Really you are amazing!!
My second round of EPIC and I upped all of my weights! Terrific session! Thanks, Caroline!
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!
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!
Great workout! I'm adding these in 2-3 days a week, in addition to my 31 day yoga challenge. Thank you!
Very nice one if you like arms and abs. I certainly do ❤🔥
I was so tired after work today I almost skipped it! So glad I didn't, you motivate me and and this is an amazing workout! Thanks sooo much!!!
Thank you! Let's rock this week... and your dog is adorable!!
3 month Postpartum mama here! Excited to get my pre-pregnancy strength back. 💪🏽💪🏽
I felt so defeated after yesterday’s workout. But after today I’m feeling so powerful!!
Sameee I wonder why
I'm super excited and proud of myself for completing week one! And while I know I have to go back and forth from beginners to Epic, I am happy to have this option. I see that my upper body can handle Epic while my lower body needs the beginner plan. Thank you so much for this opportunity to train with you and other FOR FREE!!! Love you !!!
Fantastic idea Alonda!! I look forward to hearing how you continue to progress!!💓💓
This is excellent! Really loving this EPIC program, Caroline! So challenging and fun!
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!!
You are amazing Carolyn. You are as good as any personal trainer I’ve ever worked with and I thank you so much for helping me achieve my goals. I strive to be as strong as 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!! 💓💓💓💓
Thanks for challenging me/us over and over again.... the struggel is real 💪😏 but I ❤ it. I can honestly tell you I enjoyed your workouts so far... after the pain is gone and I can move again 🤣🤣🤣🤣
Another phenomenal workout and love the challenge of pushing thru with no rest on the abs
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 !
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
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
A million thank yous! ❤🧡🧡💛💚💙💜
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 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.
i always blow a kiss to the screen once i have finished the workout..you are lovely
Aw thank you Avijna!! ⭐️⭐️
I took a couple of days off, but was happy to come back to day 6 rested and healthy! I really enjoyed this workout and my arms are pumped! Thank you Caroline!!!!
Brilliant. Thanks
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
One of my favourites in the Epic 1 series. Loved it. Thank you Caroline! x
Love your workouts I’m fifty seven love the weights and the strength I’m gaining thank you so much ❤️
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!
My arms are on fire!!!!!! Hope i can use my arms for my daily chores tomorrow's 😜😜😜😜 but loved it any ways
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!
My favorite day so far! 💪
Thank you for pushing me doing this! Xxx
DAY6, I’m getting in the mix! CG, you’re to be admired for your ability to demonstrate and perform without saying a word. The quality of a true instructor. Thanks again.
I think i scared my sibling by how pumped I got when the video appeared! Good luck everyone, and thank you so much Caroline!
You are amazing!!! So much better Than any subscription I own! Enjoy your workouts! Thank you for doing this for all of us worldwide!!!
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 ❤️
Oh this was a real burner With minimum rests. Loved this new routine❤️...it is really a level up👍
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 :)
Thank you Caroline for taking the time to do these and share them with the world! Sending blessings and love your way!
I loooove your happy smile when the excersise ends ☺️
I started doing EPIC and absolutely love it, my rest day is Sundays but catch up doing two today in a row, love it Caroline!
Sundays are usually rest days for me too so I didn’t rest this week... 😬 😅 Way to smash out two today!!
Sunday's my rest day too, but I will do yesterday's hit next Saturday to stay caught up😁👍🏻👍🏻
You're really great, I can't find a word to say to you. Thanks to you, I feel better every day 🧡🧡🧡
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!!!!!!!!!!!!!!!!
I feel like I'm a strongest woman who can lift and carry all the things in the world that I want after I finished this workout!! Thx a lots Caroline!!
I Cant believe i finished this workout ,thank you so much i can see my body transforming getting stronger and , i am feeling so much better about my self . You are an angel on earth.
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 😟
Love your workouts - your amazing 🙏
Caroline, you are totally my friend! I love your encouragement and the way you make this so doable for people who are just starting. Thank you!!
I have started with your EPIC program and i love it! 💪🏼😊
Arms on fire 🔥🔥 Loved the playlist!
Wow this was AMAZING! Definitely felt the burn with those back to back repeats🔥🔥
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! 😊💓
Thank you lovely Caroline.. May God bless you..
Love a good arm and ab work out.... thought I was going slightly bonkers through the music silence during the 1 minute abs.
Love love loved the burn out at the end! Can’t wait til tomorrow! 💪🏻🦵💓
I’m so happy I found your workouts! Love your personality and strength 🥰
EPIC workouts never disappoint. A morning without a Caroline workout is like a day without sunshine.
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.
This one looks so good !! I'm grateful to have access to such amazing content ❤😭
Let’s Go!!! ❤️🏋️♂️CG!!!
Back to the beginning!!! 💫
Absolutely blooming LOVING these workouts and am so excited about the epic program, been needing to get my schedule / splits properly sorted for so long - thank you Caroline you rock! An incredible amount of knowledge, rescources and motivation x
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
Arms are already sore 4 hours later!! Nice workout. I had to modify most of the core moves 😂!!! Thank you for keeping us all working hard!
She is the BEST!!!!!! Love her workouts!!!! ❤️❤️🙌🏽🙌🏽
You are now one of my favorite fitness influencers, I love your workouts!
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