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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Not ready for this program yet. Check out My Beginner EPIC Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My 5 Minute Warm Up Routine: https://youtu.be/c0VxUFHdYzs
Equipment I use in my workouts from Amazon: https://amazon.co.uk/shop/carolinegirvan
My US Amazon Page: https://amazon.com/shop/carolinegirvan
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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
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March 17, 2025! Excellent arm and abs workout. TY!
You drive us to the limit. By the way I'm 64. Thanks a lot from Brazil (São Paulo)!!!
Best
So glad I found your channel, thank you Caroline! Week 2 and already seeing results!!
Done, Mar 1 / 2025
Done, Mar 1 / 2025
Treino maravilhoso
My arms at fire
Treino maravilhoso
Done
Thank you so much. Just completed. 27/01/2025
Love, enjoyed, and adored this workout!
2025 back at it
31 Dec 2024 Done
Happy new year everyone one
I wish all of you to stay fit and strong.
Happy NY Caroline..thanks for changing my life ..I love you.
Good workout! Thank you!
That was different!
Thanks a lot
.Day 6 is done
.
Her dumbbells look awful heavy! I use lighter ones just so I can keep up!
Dropped my phone trying to type this message cause my arms are jelly after this workout! It was hard pushing through the abs since there was no music for a few sets but I made it!
Couldn’t complete epic day 5 my knees weak after being a distance runner for years but completed day 6 tough but I enjoyed it thanks Caroline .
Done! I liked this one
Oh caroline i fucking like you woman! i found you three years ago and done one these a year with you ,however for two years i gave up exercising yet again i came back and absolutely your my favorite . thank you for amazing work!
Done
Sep 19th workout done
Thanks Caroline! Hi from Italy
I just want to mark my arms safe after this workout. Sore biceps for sure lol
6 kgs today. Happy with my arms, could be still better with my abs
Chill one! Thank you Caroline
You are tje veru best Caroline!!!
Love when you look at the camera and comunivate with your face and hands, totslly connects with me
Feels like you are really watching me
I'm
after this workout. But showing progress in my pushups! 
What happened to the music??
05.08 done.
Are there supposed to be rest days? How many days do we do until we take a rest day?
When we revisited the arms nearing the end- i felt complete! Wow what a workout. Wow
51 mins 174, 232. 118, 87-150. July 15, 2024.
Abs without rest was brutal but loved the workout. Day 6 completed YAY!!!
I just love your trainings, the way you start with this epic trainings have been not only organic but also quite challenging!!! thank you so much Caroline! Regards from Netherlands
doing this while being on my period killed me
Intense and challenging, especially the continuous abdominal workout. Arms like rubber. 8kg.
awesome as always
Another good workout. Thank you !
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