Day 4 of Beginner EPIC | 30 Min Dumbbell Full Body Workout
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- čas přidán 24. 09. 2020
- Day 4 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will challenge our entire body with a series of dumbbell exercises to hit every muscle group in the body.
For further information on this series, please make sure you download your FREE EPIC Program Guide on my website: carolinegirvan.com
You will need a pair of dumbbells, a mat and a chair to lean against. The dumbbells I am using are 10kg each.
Remember to work at your own pace! You can go slower, you can even go faster if you feel like it..just maintain form and alignment!
If completely new to training with weights, I would suggest practice bodyweight only or light weights to focus on positioning, pace and control.
The timer will be on for 45 seconds of work with 15 seconds of rest in between exercises.
Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine).
Let’s hit our entire body and really improve our strength!!!
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▶ Ready to progress to my full EPIC program: • EPIC I Program
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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
Please create a beginner’s part 2 program. I really like that the moves are well designed for safety in mind, are 30 minutes, and work better for beginners and people who just don’t want to get injured. I’ve been working out now for 2 months and have tried some of the epic 1 but still use this series most because of the time and how well balanced everything is here. Please add to this!!!
id recommend just doing two rotations of the beginner EPIC- thats what I did and it helped a lot to progress to the harder EPIC challenges!
After I do this several more times. I’m going to try the epic heat. 30 min workouts. which I think. Ok who am I kidding I’m sure she’s gonna kill it with only 30min. But you can always modify the movements with either lesser weights or something similar to the beginner series. But I’m thinking ok 30 min.. gonna be good. Great job on continuing this series! You can so do it! Good luck!!
@@navyasaluja6294 so this is only 5 days did you take rest days and how did you figure out when to take those 2 days
@@dacha993 personally i take my rest days for this program between days 3 and 4, then between 4 and 5, but really I think you could take them wherever you feel the most need for them. Also, I use these as active rest days to do some light yoga or pilates to keep up my flexibility and balance which really helps improve your form for the rest of the workouts
@@navyasaluja6294yeah that’s exactly what I am thinking of doing
I am a 74 year old crazy fitness lady and have been working out since I was in my 20,s. Love your workouts and do them on a regular basis along with other youtube trainers. I am going to start the epic beginner from the beginning as I found this workout really good. Have a few mobility issues, arthritis, disc problems, but do not let them stop me, I just modify if I HAVE to. Look forward to doing more of your workouts and appreciate the variety. Thank you Moe
This got to be much easier than the first two days! Thank you!
Wow. Without even knowing you, you became my absolute role model. I am currently 23 and I aspire to live a healthy and fit lifestyle right into my 70s. Such a motivation!
You are awesome! I'm 62 and have several issues due to past injuries. I have always loved weight lifting and am returning. I really enjoy Caroline's teaching style!
Wow your superwoman, that's amazing how you could do these exercise at that age. I want to be just like you, strong and healthy
What a boss 🤩😯👏 Hats off to you. You’re someone who everyone should be inspired by (including me) because being that fit at that age means that your quality of life is going to be sooo much better when you can still move well
this didn't feel like 30 minutes at all, simply because it was so fun and diverse! Thanks! :))
honestly true. I did not even realise when it ended.
Exactly! That's how I felt too 🥰
This was great! I REALLY enjoyed how you grouped the standing work and floor work separately. I’m not a huge fan of getting up and lying back down in workouts (reduces my energy, I feel) so I was really glad to do the standing, then floor work and then naturally flow into my cool down which involves my mat, so was a really natural and easy progression, for me. Great workout, as always, Caroline. Your fitness is a huge inspiration! Thx!xx
Having the worst week after failing my anatomy and physiology exam but pushed myself to do this workout and now I'm smiling and back to me again! Thank you Caroline for all you do for us xxxx
omg...that was insane!!...me too...failed maths..!😅
With all the crazy world events right now it’s extra hard to study but keep your head up - you can do it!!
Get it girl!
You guys are amazing thanks for all the encouragement xxxz
Pump those endorphins, push the bad feeling away!
Dear Ms Caroline
I am a Veteran Retired Army Doctor, 53 years. This Day 4 workout is one of the balanced fantastic set I have ever done. Thank You very much.
Your into song always makes me so happy!
Aw Fantastic Kristina!!! 👊🏼👊🏼👊🏼💓
What is the name of the song? I really like it too!
@@Marilyn3rietveld You Blow My Mind by Hillman
I like the total play list. Some time I play her videos in evening just to listen to songs. Her selection of songs are amazing. Makes us forgot the pain while working out.
Can someone tell me the song which plays when at the end of main workouts. Just when the cooldown starts. Please
Thank goodness i didn't give up after the first two "beginner" workouts! This one was much more manageable! Thanks Caroline!!
My physiotherapist recommended you and I really enjoyed this workout. I've hurt myself following other youtube workouts often because they always yell at you to push it and go faster or harder. I really appreciated the steady, consistent movements - I felt like I could take the time to work on keeping my form. This was a great way to get back into a bit of strength training!
loved loved loved this workout, I have been weight training for years and would normally do your advanced programme but don't have the time to do the 45 mins some days. please do a programme with just 30mins for busy people. Absolutely love your channel and workouts thanks xxx
very late reply but epic heat is condensed programs.
@@Kirihere and no repeat week😉
Linda brought me here :) it was worth it
Same girl
Sameee omgg
Same
Yassssss😍
Woohoo! I progressed to 15lbs on some of the arm workouts. I'm so proud of myself. I NEVER thought I would lift 15lb dumbbells.
I’m on a 4 week plan with these workouts. Soon I want to be able to do Epic! This has been the best work outs I have gotten in a while. I also love the music choices. Thank you!
Hi Caroline Just an update of the 66 year old lady. I only had trouble with the right sided curtsy lunge. Had a right partial gluteal medius tear 15 years ago when my leg was manipulated by a physiotherapist. I am determined. So the right glutes are a little weaker than the left. I want to be in the best shape of my life and your the key. Could never follow workouts before as I had no idea how to cover different body parts and when. This program is the bomb. Just loving it. Love, love the clock timer.
Don't feel bad Monica I am 64 and had two frozen shoulder surgeries several years ago and have been exercising all my life.
@Q-Zen X-em thank you very much for your thoughtfulness. I have been exercising all of my life and it proved to be a lifesaver as several years ago I had to have a lot of abdominal surgeries and now have no: colon I'm finally had to have abdominal wall reconstruction. I am trying to build some muscle and strength and have come a long way since that last surgery 4 years ago
Keeping active is essential for people as they age as you know. I keep up pretty well and have made some real progress with Caroline's workouts. My best to you and thank you again
@Q-Zen X-em Thank you for mentioning protein and muscle mass for elderly. Professor Stuart Phillips has several CZcams videos talking about how important protein is. I have bone broth daily which is rich in collagen and minerals. I get B12 from my protein selections. So very, very important in order to build muscle.
@@monicaambs that's very interesting. I do take in a lot of protein however my gastrointestinal system is compromised in that I do not have a colon and I have an ileostomy which in itself creates an absorption problem. I have osteoporosis and osteopenia and that is why I've always done resistance training such as the elliptical trainer and I built up my strength and I do have definition but I lack muscle mass most likely from having the ileostomy.
@@elainebeasley5224 You do have a trial. As you are probably under the care of a specialist, I imagine you are also on potent medication for this. I wish you and all of us luck in increasing our muscle and bone mass. Essential to living a healthy, long life. And to the world, I say, Stop eating processed food. Get back to only eating real food.
i love how your workouts makes me feel pround of myself! Also i like this workout bc 1st we were standing then on the mat
Loved this workout and the groupings of exercises! As someone with low blood pressure issues, the getting up and down can be troublesome. But this workout did all the floor exercises in one grouping and that was awesome!
Starting my workout journey again. I'm only 25 but was just cramming at my desk for 2 years in nursing school. Gained a whole 60 lbs from all the stress. I tried this program before but gave up because I was intimidated. So far I just finished day 4! Going to try to keep doing this "beginner" program until the exercises become easier for me! Thanks Caroline!
I have gotten more results in 4 days with your workouts than I have in the last couple years with others please keep up the great work I will be recommending you to anyone who will listen
you are the first person in the WORLD that makes me smile when i'm done with a workout! You make me incredibly motivated to workout and I have been feeling very good the past week. I'm also starting to get a better relationship with food and fitness, which is very special for me because I (used to) have an ED. Hopefully I will be strong enough after the beginner EPIC because after this week I am going to start the EPIC! :)
Thanks Caroline for this 10 week schedule. So happy to embark on this fitness journey! ❤️🏋🏻♂️
I’ve been following Caroline’s programs/routines for three weeks. I’ve lost 5 pounds, can feel and activate muscles I didn’t know I had, and my mind feels so in sync with my body. I can’t wait to continue on this journey with her. And, after watching tons of other videos, hers surpasses all the others in simplicity, balance and FUN! Thank you!
I don't know what to comment so I just want to say this: this small program has been going great. I really like how I feel like I am pushing myself but I do not feel annoyed with the steps, it is like a challenge. It makes me feel good. I love that there is no emphasis on looking a certain way. That's all. I would like to thank Linda sun and all the people in the comment section for suggesting your channel. I hope that I will get strong enough to do the actual EPIC series in the future.
Thank you for your work. Sending you love and lots of good wishes.
I ABSOLUTELY LOVE LOVE LOVE your workouts.. I have been going to group fitness classes for over 30 year, then when the pandemic hit.. I was struggling to find the right online fitness classes that I enjoy. ❤️❤️❤️🥰
Same here! I've done multiple types of fitness and yoga classes over the past 35 years - but then the pandemic and quarantine. Fitness studios are finally starting to open back up here in Michigan, USA, but at a very reduced capacity and we have to wear a mask while working out! I will not go back until I can workout without a mask so finding her videos to do here at home over the past several months has been awesome!
Im in love with her glowing personality! She is the best 💗💗💗💗She always makes my day beautiful 🤩, I truly don’t know how I lived without her all this time . Amazing she is 😊I can only workout with her .
This is my absolute Go - to for a full body workout. Feel so refreshed. Love her no-nonsense and simple approach to working out. Her movements are simple enough to follow and yet challenging enough to strengthen the body. Never been a big fan of compound movements, so I find her style of training so helpful. Thank you, Carolin.
Just learned how much the instrumental music helps me work out! Thank you Caroline!
I just finished day 4. One more day - Beginner EPIC. I'm excited to go to the next level. Thank you Caroline!
That's put more pain on my already sore muscles but I thoroughly enjoyed that. I'm loving these and it's energised me again after my month off. Thank you
Excellent Pete!! Way to go!! 👊🏼👊🏼
I started the advanced and dropped to this one. This was such a challenge and great workout!!!!
Same! Love having two levels to choose from.
@@badmother2 Me three!
me too
I did the same! I have been working out for years but started ramping up my weight training when I found Caroline! I did the first 3 workouts of the Epic program and then decided that at 53, I don’t need to hurt myself. So I plan to go through the beginner program and then move to the Epic program. The beginner option is still not easy!
I'm so happy to have found you! I'm 59 and plan to be in much better shape to celebrate 60! I love how you ramp us up to the full kick a&& epic program =- and this was fabulous!! Thank you for sharing your gifts with us! (PS I'm Irish too :))
Squats
Shoulder Press
Lunge (L/R)
Frontal Raise
Close Squat
Upright Row
Curtesy Alternating Lunge
Single Arm Row (L/R)
Lateral Lunge
Supine Row (L/R)
Lunge Pulses (L/R)
Curls
Calf Raises
Hammer Curls
Romanian Deadlift
Single Arm Rear Fly (L/R)
Staggered Romanian Deadlift (L/R)
Chest Press
Single Leg Bridge
Pull Over
Single Leg Bridge (other leg)
Triceps Press
Dead Stop Hamstrings
Flyes
thx!
Thank you!
Yay! I feel so accomplished! I love waving to you at the end LOL. Thank you Caroline, enjoy your day!
*Caroline demonstrates next exercise*
Me: Oh girl, you’re crazy. I can’t do that.
*We complete the set together*
💪🏼
by far best program I've tried (free AND paid programs). I love it. it`s the highlight of my mornings. Thank you so much!
Fabulous, I never thought I could find a happy way of replacing the gym, thank you so much!🙏
Thank you Caroline, I am mom of two just like you 😊and my second child is 8 months old and sometimes it's hard to put all the effort to the work out! But it always feels good after it and renews my energy and I feel stronger and I know my baby feels it too and help us to get through tough days! You are such a bliss! Pure joy of hard work! Never stop doing what you do with your contagious ☺ ! Your unconditional love to help people change for the better their lives is priceless ... Sending love to you from 🇮🇹
This is by far my favorite workout in the EPIC beginner series. Enjoyed this thoroughly! Thank you Caroline!
I am a 44 year old mom of six beautiful children. I found you by looking up a shoulder workout and I really like your style. This program kicked my butt especially on the leg day, but hey I've made it through day 4! Yesterday I did your stretch program and went for an hour walk to give my body a break before the full body workout. I plan on going through this program several times until I can get all the way through them without stopping.
Reading the other comments I would agree with their requests for more beginner, intermediate 30 minute workouts.
Thank you so much for sharing this with us!
This was my favorite day by far… could actually get through all of it :D
Loving everything from this EPIC training! Would it be possible to create more 30 min EPIC workouts for beginners/intermediate? It's proved to be the right time interval when I want to stay on track every day while also doing my job, and it's still effective. :)
Wow, those pulse lunges were a killer! What a great workout in such a short time!!
This is day 4 four for me on the Beginner Epic plan and I just wanted to let you know that you have given this 43 year old her mojo back. I used to be very fit but an injury a few years back really threw me off the wagon and the hill seemed too hard to climb until I came across your channel.
Thank you also for your channel being free and accessible for all and I'm wondering if you have Patreon so that those who can pay can keep it free for those who can't?
Awesome. This was the first in 2 weeks that I finished 100% of the workout. I am enjoying Beginner Epic and its impact on body strength and overall health. What I like: Quality programs, good energy and the opportunity to grow with you. Thanks!
I am 56 and giddy that I have found this program! I am happy again, I failed the ab and core workout but no worries, I will conquer that some day. LOL, I think I have to get rid of some fat first. I cannot thank Caroline enough! I want a tank top with her name on it!!!
I love this workout. Thank you! I'm 67 and recently lost 25 pounds. I'm trying to firm up!
done! mentally preparing for day5 now!
I absolutely loved this, from the beginning to the end. My fave part is the hug at the end, it just feels so comforting to congratulate yourself on doing a great job. I'm so grateful I found your videos, I was going mad with how bored I was with my old workout program and you bring such a great variety of different exercises to keep both the mind and the body engaged.
This was a great workout. I thought my Dumbbells might be too heavy but I just took my time and remembered to breath. Thank you Caroline.
Absolutely loved this! Love your full body no repeat dumbbell workouts! My body aches so much next day! Amazing feeling! More of these please 🙏🏼👍🏼❤️
Perfect and simple! Time flew by!
Wonderful workout, thank you!
Caroline, this was a fantastic workout! Feeling great, thank YOU for making these videos.
Today is my day 4 for beginner epic program. I'm on my weightloss journey to lose 60lbs and for now i focused to be strong and build muscle not just make my body skinny. I started eating clear and cut the unhealthy snacks, i'm ok if my journey take the long time my health is now my priority not my look. Thankyou for this workout, this is so hard for me as the overwight person but so fun and your positive energy always comfort me thanks sweet heart 💜
Caroline I just adore you and your workouts! Wish you all the best!Thanks!
This is probably my favorite workout! I hope I can start your EPIC series soon (I might need to do one more week of beginner).
Side note: I absolutely love your music choice
Love love love this epic program!! ❤️
My schedule has been so mad and hectic, but your program has jumpstarted my fitness routine again!
What a great workout. Your mimed instructions are so clear. EPIC is an incredible gift.Thank you!
She is the BEST! Love her workouts! Thank you Caroline!
I just LOVED this one !! Thank you Caroline!! :*
Love love... just finished.... more 30 minutes dumbbell workouts please😍😍😍
i didn’t break out in sweat in this one or in too much pain, but i bet it’ll burn in the morning
Your pace is so helpful. Gives me time to focus on my form- no jerking joints! Thanks!
Yes! Helpful pace.
yay! i completed the whole routine. i thought i wouldn't make it. im so proud of myself. 🤩🤩🤩🤩
what an absolute delight you are Caroline! Tough and sweet. Love the varied workouts. My friend just told me about you and I started four days ago. I had fallen out of working out a few months ago after years of working out and just couldn’t get my mind around wanting to do it again. Started your series and I’m back! Thank you so much.
Love this format- no repeats or unnecessary chatter, good direction, good music. Sometimes I’m intimidated by longer workouts, or just don’t have time; these beginner ones are great, I can always find 30 min, and can increase weight as I get stronger. Would love to have more episodes! Thank you, thank you!
DoNe!! Thank you Caroline!!! I’m starting to feel a bit stronger and after going thru months of difficulty in my hip and leg to finally be at a point to begin again. Getting there slowly but surely!!!
Great! Thank you, Caroline!
Completed this workout! I was having a trouble with the lounges in day 1 but now it's easy peasy 😎 I'm gonna challenge myself to do the real epic workout after this! Wish me luck!
Caroline, your workouts are changing home workouts for me! Thank you so much for your time and dedication to helping others get strong!
Hi Caroline, thank you so much for this full body work out. I like that the floor work is grouped together and the standing exercises are grouped together. I did your warm up first, and appreciate the cool downs too. I have tried quite a few of your videos, love the tips .You are fantastic!
It's the first time I've ever done a workout with dumbells, after 8 years of bodyweight exercises only. I always thought I wasn't strong enough for that. I've just finished this one and I did not watch the timer until the end, time just flew ! I LOVE IT. Feels like a game and I love that. Thank you Caroline, I'm so happy I discovered you !
EPIC BEGINNER DAY 3. Started on Jan 1st. Thank you Caroline for providing these programs for "free". I am a girl of structure and I like to follow a program for consistency. This year my goal is consistency.
another great training. Thank you Caroline
I have mixed 2 EPIC Videos (Epic Day 3 + Epic Day 4 beginners) to complete my own requirements session routine. Thank you so much for those videos ❤️
Hi, Thank you so much. You are the best 💖 from 🇯🇵.
Another brilliant workout thank you Caroline. 🙏🏽
Love...love every single of your workouts. Thanks 🙏
thank you so much for this caroline i’m loving the fact that it’s free and also it’s so hard but i will get there with progress and success 🥰 I just wanna thank you so much for the time you have given us to share your amazing workouts xx Bless a soul like you beautiful lady
It's amazing how these workouts can boost my mood. I loved this as usual!! Thanks, Caroline!
I am truly enjoy this Epic program. I can't wait for a new workout each day. Thank you for putting this together and creating one for beginners too. Love your channel ❤️
I love the pace of that series. It feels easier and makes me wanting more. Thank you, Caroline🙏
Yes! I was waiting for this one! Thank you. 😁
Thank you so much for this and all your workouts...I'm really happy to find you in my way!
Accountibiity comment...Mission accomplished with 15 & 20lb dumbells! Thank you Caroline!
Just the workout I needed today! 👍 Thank you Caroline 😘
So fun! Thank you, Caroline.
My favorite Epic Beginner yet...I've never enjoyed working out with weights as much as I do with your workouts! I've been exercising every day for three weeks, and that's mostly because of your posts. Thank you, Caroline!
I've never been a fan of "full body workouts" because they usually consist of multi muscle movements (squat with bicep curl....etc.). However, this workout was INCREDIBLE! It went quickly, the movements were all controlled, and it kicked my butt without having feeling like I couldn't breathe. I know this is an older workout, but THANK YOU!! I love you're channel and I appreciate you normalizing women weight lifting!!
Thanks so much! I'm just finding your workouts and building my way up to your EPIC program. Can't wait to get stronger!
Ready to start my workout,, thank you for putting this out there ❤❤❤👍
That was tough but now I know that I am stronger 💪 than I think! Thank you, Caroline! ❤️
Got through this workout so easily !! So proud of myself ! Thank youuu
Awesome workouts! You are so inspiring. Thank you for your precious time and dedication.
Thanks again for a great session! I appreciate it so much! I feel myself getting stronger every time, yet always challenged.
Thanks again Caroline! I'm beat but I'm so happy after this workout !
This was just right for day 4. I was nervous about if it would be too hard as my muscles are feeling fatigued, but this was perfect. Got a great workout as usual! Thanks, Caroline!💪
Done 💪🏻 Thanks Caroline!
Great training!!!Thank you,Caroline😍
Great, I have been looking forward to the new episode, thank you❤❤
Thank you for creating this workout! I can’t wait to work up to the hour class. Love your workouts!! You’re one of the best. Team. Beach body has nothing on you! Thanks again and keep them coming!🤙🏻💪🏻🤗🌻
Thx Caro 🤩🤩🤩🤩im waiting for this day💪💪💪have a nice day