Day 42 of EPIC | Dumbbell CAPPED Shoulders & Core Strengthening Workout

Let’s build the shoulders and tighten our core with this dumbbell and bodyweight workout! It’s all about control lifting and lowering throughout this entire core, abs and shoulder workout!

During the shoulder exercises, try to relax! Breathe and try to keep those shoulders down. Focus on full range of movement, trying to match pace lowering and lifting of weights (difficult to do but you try to!), whilst ensuring knees soft and core tight.

During the planks, ensure your shoulder blades are not too far apart or too close together. Your legs should be very tight (squeeze your quads and glutes) and look straight down! And again, breathe!

You will need a mat and pair of dumbbells.
I’m using 12.5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat!

The timer will be on for 45 seconds of work focusing on the delts , straight into a core specific exercise (that also applies work to the shoulders) for 45 seconds followed by 30 seconds rest. We repeat each superset twice!

PRESS
DOWNWARD DOG TO PIKE
PRESS
DOWNWARD DOG TO PIKE
ARNOLD PRESS
PLANKS HIPS UP HOLD
ARNOLD PRESS
PLANKS HIPS UP HOLD
LATERAL RAISES (same side)
DECLINE PLANK SIDE HOLD
LATERAL RAISES (switch side)
DECLINE PLANK SIDE HOLD
PARTIAL LATERAL RAISES
PIKE PUSH UPS
PARTIAL LATERAL RAISES
PIKE PUSH UPS
HAMMER FRONTAL RAISES
PLANK TO PIKE WALK IN
HAMMER FRONTAL RAISES
PLANK TO PIKE WALK IN
45° LATERAL RAISE
SHOULDER TAPS ON CHAIR
45° LATERAL RAISE
SHOULDER TAPS ON CHAIR
UNDER HAND FRONTAL
PIKE HOLD
UNDER HAND FRONTAL
PIKE HOLD
REAR DELT LYING RAISE
SIDE PLANK HOLD
REAR DELT LYING RAISE
SIDE PLANK HOLD
90° INFRONT TO OPEN
PLANK UP & DOWN
90° INFRONT TO OPEN
PLANK UP & DOWN
FRONTAL RAISE W/x 1 DB
FRONTAL RAISE HOLD
FRONTAL RAISE W/x 1 DB
FRONTAL RAISE HOLD
DRIVING CAR
PLANK HOLD
DRIVING CAR
PLANK HOLD

Finisher: 20/20/20 straight into other side!

PRESS
PUSH PRESS
SNATCH

This is definitely a demanding session if you really push those reps and range with the dumbbells you have!

Let’s work those delts and strengthen that core!!

👊🏼👊🏼👊🏼👊🏼👊🏼

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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

[messigoat]

I wanna say one thing: when I started the epic program I wasn't capable of doing even a one push up but with time and hard work through the program now it became easy and I became more strong. That's a progress. Thank you so much caroline u changed my life 🙏❤

[faganfit]

*When you realized that after 4 years of lifting in the gym that you were training shoulders wrong😵* As I'm sure is the case with everyone else on Team Caroline, everyone is noticing the body changes. Just amazing. Thank you Caroline.

[treanaeberly]

Caroline really blows me away.. since the advent of Covid I have done Pilates with Cassey Ho, cardio with Madfit and glutes with Pamela Reif. I learned quite a bit but I wasn’t quite getting what I needed.☺️ I wanted to be strong! I wanted to learn to lift something besides a water bottle. I wanted videos that were longer and variety!! I just happened to come across Caroline a couple weeks ago and I am feeling very challenged and very blessed. Thank you C.G.

[teedzanimagimba]

Absolutely wonderful! But a killer for those shoulders. Caroline, you've managed to deliver uniquely over the 9 weeks. No workout felt similar to the other one and you've managed to keeps us hooked. You are one of a kind. Thank you so very much

[ellajo]

You know you are killing it when you get your groove on in the rest period. . . 💃🏻💃🏻💃🏻
Caroline, thank you for helping all in this community to challenge our bodies in ways we couldn’t have imagined.

[stepha]

I love the combo of shoulders and core because of your workouts Caroline!! I can feel that my core has gotten so much stronger in this program through my other movements!!🤩🤩

Everyday I think of how blessed we all are to have you as our trainer Caroline, this program is a true gift, THANK YOU!!

[Avo_Maki]

The program has been the BIGGEST pandemic workout motivation. Soooo grateful for it!

[wendybitker]

To anyone who doesn't have the "right" chair for this workour---I ended up using a stability ball. Once again, Caroline, you have worked hard to give us a great workout! Love spending mornings with you!

[matthewalmond]

Hi Caroline, all of your workouts are brilliant..but I se shoulders as being one of your real specialities! You keep producing fantastic shoulder workouts...as so many have commented the best shoulder workouts they have ever done! I’m really looking forward to the interesting mix of shoulders plus core here...looks great!! Thank you again, Caroline...have a lovely day...and have a great workout everyone! Matthew

[karindegrote]

I was a bit scared by seeing the video before the workout. And it was though on the shoulders. Every DB excersise I considered to moderfy he chairexcersise. But I didn't and I am so proud. I am stronger than I thought. Thank you Caroline!

[eniren]

I absolutely hated 2020, incl. depressions.😒 Then I found you and your channel...now I LOVE 2020😊 and my psychological wounds are healing more and more and more and more....🙃🙂🙃🙂🙃🙂 Thank you so much!!!

[florafatalis]

I really love these upper body/shoulder + core workouts! I feel like I've really gained a lot of strength and stability doing these workouts by Caroline, and it's such a rush knowing I've gone from zero to here. Thank you for always making these well crafted, challenging videos!! You and your videos are a true gift to the community! ♥️ Absolutely my favorite fitness channel!

[gay]

I'm temporarily away from my healthy-eating family and put on weight the last few weeks because, well, I've been indulging. I was feeling really down about my expanding waistline and still pretty darn saggy butt today. Then I started doing this workout and realized that I am now able to do lateral raises with double the weight I was able to when I started this program! I'm still down about what my body looks like, but I'm amazed at what it can do. Thank you Caroline!

[bethanybauk]

DAY 42 ✅ This was my favorite favorite! 🤩 Absolutely love working shoulders and core together and I couldn’t wait to smash this one when I saw it! Loved the superset format! The combo of dumbbell move & plank variations was brilliant!! I used between 10lb-20lb depending on the move. Those side laying rear delt things were a great challenge! I though 10lbs would be no problem! 🤣 Boy was I wrong! Lol! Those were great!! We are so blessed to have you as a trainer Caroline!! I hope you never get tired of hearing that from us!! We truly appreciate your creativity and commitment to these workouts for us!! We love you!! 🥰

[justynakolacz]

Wow, that rear delt raise, didn't expect it to be sooo hard, very interesting exercise 🔥 Once again great set, thank you 😘

[rfrancoi]

I'm at a loss for words on how INCREDIBLY brutally challenging this was, and yet so satisfying at the same time (when you finish). Thank you CG! :-)

[elizabethmaggart]

Anyone else in west coast, USA always watch the preview when she posts at bedtime, to mentally prepare to crush the workout in the morning? It’s a good routine! ❤️💪🏽 Shoulder day is my favorite. Gonna try my 20lb dumbbells instead of my normal 15s!

[tovameguira]

Caroline!! I have become soo addicted to your workouts, in a good way lol. I cannot go a day without training at least 10 mins, just to feel like I did something for myself. Wow your channel is so so amazing, all this fantastic content for free!! Cannot believe it. I hope more people discover this unbelievable channel, and that it changes their life like it changed mine.🤍Thank you so so much!!

[iaras]

It was crazy because I used to have such a hard time with Up and Downs but now, even after 40mins into dumbell training, doing them feels like any other exercise, and the fact that I was really getting progressively stronger really sunk in. Thank you so much for offering workouts that actually work, and for making me so strong!

[ramnikasharma]

Shoulder and core one of my favourite combinations to do!!!