DAY 6 of EPIC | Dumbbell Arms and Abs Workout 40 Minute

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!

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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

[gemmaregalado]

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*

[tartnonion]

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!

[sonrisa]

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.

[selenamactht]

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 Youtube; 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.

[btrfliesva]

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

[gracepaddington]

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

[smitha]

All the best to everyone for Week 2 ! 😁

[seccl]

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!

[mariebaya]

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.

[wesofoz]

Your workouts are pretty wicked. They kick my ass in ways I didn't expect.

[stepha]

Was so happy to see your doggo in the corner!! So excited to smash this workout 🤩🤩🤩

[martabertelli]

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)

[sarapuharich]

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!

[BA-bped]

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 :-)

[kaylotic]

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 💪

[yogashaz]

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 💪🤩❤️

[cc]

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!!

[ahonasengupta]

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

[AsenathWaiteDerby]

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? <3

[shubhraagarwal]

I didn't sweat a lot this time but the burn is there!