DIAMOND Chest & Core Workout - Advanced | EPIC Heat - Day 18

Chest press! Push ups! Flyes! Deadbug! Some of our favourites combined in a challenging 30 minutes to work your entire upper body! Ensure you fully warm up the entire body as you also use your legs during push ups and plank positions!

For this chest & core session you will need a pair of dumbbells and your mat. I will also be using a yoga block for some uneven push ups to gain deeper depth in push ups though this is not necessary!

The dumbbells I am using are 17.5kg each for chest press and then 9kg each for flyes!

After the compound movements, there is a staple of diamond press, to x1 slow rep to then full range (40/20/40) so essentially 1 minute 40 of work! You can use either x1 heavier dumbbell if you prefer or x2 dumbbells but if using two dumbbells, really focus on squeezing the dumbbells together!!

The timer will be on for 40 seconds of work, 20 seconds rest however as we progress through the workout, the 20 seconds rest could be a hold or push ups for example! It will all be on screen for you to follow along!

CHEST PRESS
CHEST PRESS
CHEST PRESS
X1 REP SLOW PUSH UP!

FLYES
FLYES
FLYES

X1 REP SLOW PUSH UP!

HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION

HOLLOW EXTENSION
HOLD!
HOLLOW EXTENSION
Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

SIDE PLANK TO PUSH UP (all same side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)

SIDE PLANK TO PUSH UP (switch side)
SIDE PLANK LIFTS!
SIDE PLANK TO PUSH UP (same side)

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

DEADBUG ONE SIDE
HOLD!
DEADBUG SAME SIDE

DEADBUG SWITCH SIDE
HOLD!
DEADBUG SAME SIDE

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

SIDE PLANK TO HOVER(all one side)
HOLD!
SIDE PLANK TO HOVER

SIDE PLANK TO HOVER(switch side)
HOLD!
SIDE PLANK TO HOVER

Staple:
DIAMOND PRESS
X1 REP SLOW PRESS!
DIAMOND PRESS

Finisher:

40 SECONDS PLANK
20 SECONDS PUSH UPS
40 SECONDS PLANK
20 SECONDS PUSH UP PULSES
Even though this is a chest workout, your triceps will be working alongside front delts!

During the core exercises, think about ‘bracing your core for impact’ ie. if you were about to be hit in stomach area.

When lying flat on mat on your back, think about not allowing room in lower back to fit a hand under. Push the lower back right down into the mat.

If is so important to only extend legs to where you can maintain your lower back on the mat.

During the chest press & flyes, inhale on lowering, exhale on the lift!

Compound movements, isometrics, slow reps, pulses! A jam packed 30 minutes focusing on the chest muscles and entire core!

And a great session to practice those push ups when you already pre-fatigued!

Enjoy everyone!

Day 18..... well done to you! You are AMAZING!!!

Cx

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Caroline Girvan
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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

[ruthpilares]

Caroline let me say something. Yesterday I went to the gym because I don't have an access to heavier dumbbells. So I decided to do your workout which is Epic Heat Day 6. I'm really excited as it is my first time to do your workout in the gym and guess what? A lot of people notice how good my push ups is and they ask me how would I do it. As a women, very few can do this in my place. I said unto them that you are my trainer and I follow your workouts and tell them to subscribe in to your channel. 🥰 I feel so proud of you! And at the same time I'm really happy that I get stronger and my progress is really good because of you. You really changed everything for me including my fear of lifting weights and I feel motivated ❤ thank you Caroline ❤

[claudiaformolo]

And you lift HEAVY Caroline. Your light pair is my heavy pair and I struggle... 🥵
You’re an example of discipline and commitment. Everything is so organized and well planned. Decorations are alway on point. Everything color coordinated. Matching Outfit, new flowers every day.
It’s super impressive!!!! 👏🙌🤩✨

[kristinanoall]

This was amazing!! Completed 5/28/25. I used my 12 lb weights for all of this, except the diamond presses, where I used my 20 lb weight, for the first time!!!! 🙌🏻 (Like, I’ve only used it once since I got it for Christmas five months ago, and ended up pulling a muscle in my glute.) Yay me!! Love you, Caroline!

[saideep]

I don't have dumbbells. I use 4kg potatoes+2kg oranges+ 1kg of flour and sprouts packets+ 8kg of volvic mineral water bottle for weight. Without finishing this workout my morning is incomplete. Thanks CG, I recorded my video with my untypical weight I will share with you soon.

[caralynn]

I’ve been on a road trip across the United States this entire EPIC Heat and I HAVEN’T MISSED A DAY! Traveling with this inspiring community and my go-to gal, Caroline, by my side everyday! Love you all! ❤️

[Hakeke]

Whose legs are sore from yesterday?? 😆 This was a great workout, thank you Caroline! I hope that one day, my hollows and push-ups are half as good as yours. 😲 You are an inspiration. Have an amazing workout everyone! 💜💙🖤

[pinkybanerjee]

As a mother I became much more stronger n confident, my son is a big fan of yours n when I workout he watches your videos n correct my posture n inspires me to keep going. Of late I realised he developed a kneen interest to workout n eat clean. If this can happen with my son, I think u can inspire children too. I small request may be u can think for uploading few videos for kids n prepare them to join Caroline grown up community.

[vylia]

The slow push-ups! What a challenge! It's nice to see them from time to time. Thanks, Caroline.

[matthewalmond]

Hi Caroline...hi everyone...I’m expecting this to be a tough one with lots of presses and push ups! A great blast for the upper body! I’m looking forward to it! As it’s upper body day I’m planning a few outdoor sprints first! Thank you so much again, Caroline, for all your work for us! Have a great workout everyone! Matthew

[cubacs]

Caroline, I was doing Crossfit for over 4 years and I thought that it was the best thing I could do to be fit. Then when all the gyms and Crossfit boxes were close during the pandemic, I started looking for a good trainer on YouTube to be able to stay active at home. After trying several trainers, I found you by chance and my life changed completely. I started with Epic, then Epic2, and now Epic Heat. I realized that it was not necessary to pay such an expensive monthly membership or drive so far away to stay healthy and fit, here at home I have it all. Your workouts are intense, different, fun, and challenging. I really like Epic Heat because the workouts are shorter but not easier lol. In my opinion, you are the best YouTube TRAINER.

[claudiaformolo]

I love how well you distribute body parts workouts perfectly. You’re a blessing Caroline thanks always. 🙌

[wendybitker]

Thanks, Caroline for challenging us again and again! Those one arm planks and then the hold had me shakin'. Hope everyone has a great workout! Keep smashin' it Community Caroline!

[charles.thesecond]

I always know that if I get past 30% I can finish. Thank you Caroline, you’ve helped me to be motivated enough to be fit again <3

[rebeccakraemer]

Never thought I’d say this, but I absolutely love chest day. I used to be scared of doing any chest exercises, but since starting Epic I’ve come to love how balanced and strong my body looks by incorporating chest exercises. It’s crazy. I’m hooked!!
Thank you Caroline!!

[angelinal]

Almost every morning I wake up with sore muscles from the day before… your workouts are effective Caroline !!! Thank you for everything, you changed my life ! I can’t thank you enough! And thank you for all those free videos !! I love you🥺🥺❤️❤️

[isabellas.]

those diamond presses get me every time, thanks Caroline, smashed it and loved it, whenever I feel like stopping I just hear you saying go at your own pace! Have a great day all!

[elenacohen]

Oh, Caroline, you actually read my mind) after 1 hour epic II I am a bit not enough of epic heat workouts so I did some additional, did all the abs splits and plank holds. And you mixed all of them in this very workout♥️ it was a slow but such a pleasant death. I loved it so much!!! I keep admiring your strength and endurance - all plank variations are done bare feet, OMG, you are the Goddess♥️♥️♥️

[trudimoore]

This is freakin amazing! I swear, upper body and core are my ultimate favourites!! Caroline this title served its purpose, my arms were dead and my core was on fire. Love it love it LOVE IT!!! I swear, I'm in such a positive mindset these days 🥰😜

[eaglecondorastrology]

Wow, were my shoulders on fire 🔥 during those rotating side planks-hold-repeats! Killer workout, like every single day. So amazing!

[ananta]

I started crying as I was doing the diamond press after the slow rep. I could feel my chest and tricep muscles shaking. I was not crying in pain. This is the first time I could actually feel my tricep muscles and I couldn't believe it. I am getting stronger. Thank you so much Caroline. I am so grateful 🥲