20 MIN SOLID ARMS & SHOULDER WORKOUT with Dumbbells

Let’s strengthen the shoulders, triceps and biceps in this 20 minute upper body workout!
I have included shoulders in this arm workout as for me, I love training shoulders!
The timer will be on for 40 seconds of work, 20 seconds rest!
All you will need is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 8kg each.
There will be tips throughout, during the rest period. However please ensure you get the most out of this workout by performing full range each movement, controlling the lowering portion and elbows by sides during tricep push ups/presses and curls!
SHOULDER PRESS
FACING HOLD (x10 sec) TO PRESS
ALT PRESS90° AT ELBOW OPEN TO CLOSEALT HAMMER FRONTAL RAISES
BOTTOM/TOP/FULL RANGE RAISES
LATERAL RAISESHAMMER HOLD TO EXTERNAL ROTATE
PALMS UP HOLD W/ALT CURL
EXTERNAL ROTATE CURLS
CURL PULSES
SKULL CRUSHERS
OVERHEAD EXTENSION
TATE PRESS
DIAMOND PRESS (slow eccentric)
FASTER TEMPO TRICEP PRESS
COBRA DIAMOND PUSH UPUNEVEN PUSH UP
UNEVEN PUSH UP (switch)
SLOW TRICEP PUSH UP
HAMMER CURL TO PALMS FACING PRESS
Aim to really push that extra bit more, those 2 more reps! Take a rest when you aren’t able to maintain form perfectly!
Cx
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Extras:
▶ My 30 Min LISS Cardio Workout: • 30 Min CARDIO WORKOUT ...
▶ My 15 Min Rock Hard Abs Workout: • 15 MIN ROCK HARD ABS W...
Equipment I use in my workouts:
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EPIC Program:
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▶ The EPIC Program Playlist: • EPIC I Program
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Caroline Girvan
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Northern Ireland
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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. I Disclaimer: As an Amazon Associate I earn from qualifying purchases

[@kenbennett6992]

I'm 65 years old. I used to be quite fit. Now I'm fighting cancer. I just completed this workout and it was great. You are helping me fight the fight and survive. Just thought you should know.

[@Nina-jc3be]

I am sorry for what you are going through but keep going and stay strong no matter what. Sending you so much love and strength.

[@sudesaid8059]

Keep fighting every moment you feel better don’t give up Good will bless your on his kindness

[@deeannbibey1206]

God bless your soul, healing and recovery! God put us in these bodies temporarily; our souls are eternal. His strength gets us through to his blessings 🙏

[@nineteenboston498]

Strong fighter, we're rooting for you! You've got this!!

[@wwagoner4669]

Keep fighting! Hope you’re doing well .

[@sophia-davis10]

After years of battling my weight, I've finally managed to lose a lot of weight easily using a pretty method. I can't post the link here but you can find it on my channel To anyone who wants to lose weight as well: - Drink water before meals, consuming a glass of water before meals can help you feel fuller, which may lead to consuming fewer calories during the meal. - Replace sugary drinks with water, swap out sugary sodas, juices, and energy drinks with water. Not only will this reduce your calorie intake, but it will also eliminate empty calories and added sugars from your diet. - Stay hydrated, sometimes feelings of hunger can actually be masked thirst. Aim to drink water consistently throughout the day to stay hydrated and avoid mistaking thirst for hunger. See you guys when you reached your weight loss goals and feel amazing!

[@chancemoody576]

I love that she takes breaks makes her more human lol. Some people never get tired and I’m sitting here struggling. Nice to have someone to semi struggle with for such a great workout.

[@sumitmaheshwari15]

Right agree

[@ruthnash8486]

Maybe try resistant bands very effective

[@codiannsmith]

I think this all the time too

[@annaperkins5818]

Right! It made me like the video even more

[@miramira-td5lm]

You are seriously?😅

[@keriorless]

so I've been doing this workout almost daily for a month now & I went from struggling with knee push-ups to doing actual push-ups, it's honestly insane, thank you Caroline 💜

[@CarolineGirvan]

Amazing dedication and sheer hard work Gabriella!! I hope you continue to grow even stronger! Keep smashing it! 🤩👊🏼

[@leonardomontalvo1417]

Hows your diet?

[@birhanchane4802]

@@CarolineGirvanI cddcfgqfffgjkjh78

[@Law-_]

DAMN girl I'm proud of you :D it's my goal too, as well as beating my brother at arm wrestling hahaha

[@kodabearasmr9323]

So encouraging!!! I can’t wait until I can do full body pushups!!

[@NB-zm2lx]

Here I am, with my 2kg weights, literally shaking from the effort lol

[@ALlen-hh1ix]

I'm using an 8 pound. And I damn near gave up after I woke up the next morning in extreme pain🤣🤣

[@kimmiemonson9416]

Same 😆

[@JulieHofman]

SAME LMAOOO such a good burn

[@JustMe-rl5ym]

Giiiiirrll!!

[@TaNia-vq2we]

me too

[@heatherpoletti6692]

It's difficult to take a rest day when she keeps posting all these awesome workouts.

[@CarolineGirvan]

😆 you can save them up and even keep them! Happy Friday Heather!💓💓💓💓

[@yuchincheng6327]

True haha

[@heatherpoletti6692]

@@CarolineGirvan I'm doing the Epic program the second time through so I'm trying to figure out how to incorporate these. Tomorrow I'm doing the 15 min plyo & the 10-minute maker workout which is normally a rest day for me.

[@heatherpoletti6692]

@@CarolineGirvan I'm completing the Epic program for the second time and so I'm just trying to incorporate your extras throughout the week.

[@anniekhumtip9758]

❤🧡💚 love😊

[@lexib4909]

for being only 20 MINUTES, i have never found an upper body workout that gives me more results than this. this one is amazing and DEFINITELY worth it!! i never stop coming back to this one💓

[@Inkymarkergg]

@@dr.christopherjohnson351why are you commenting this

[@eliannamariainfluences]

@@InkymarkerggLMAO it’s a bot

[@kodabearasmr9323]

Recent breast cancer survivor..48 years old..and trying to get my body, my energy, and my self back. Love how your videos are set up. Easy to follow, know what’s coming and don’t have to watch the time bc of your audible beeps, music is great too! More motivating to workout with your videos. With all my heart….Thank you!

[@alaaalhejari3726]

I wish you all the best keep going you got this ❤❤

[@DerLucht]

YOU ARE SO STRONG, OH MY GOD Keep going, you are absolutely wonderful❤❤❤❤

[@vanessa8282vr]

🎉keep it up 💪

[@JamesBond-uz4bs]

The last exercise was honestly a relief after doing pushups!

[@rifa1577]

ikr i was just like GIMME THE DUMBELLS BACK

[@arianakaminskaya154]

YES! IKR

[@victoriamahoney2995]

Finally, a fitness youtuber who posts workouts where I'm convinced they're actually doing the workouts they are posting to get the results they have. Caroline thanks for posting these!

[@michaelmignon1432]

Victoria 👄MICHAEL 💕oui💖💗💙💚❤💛💜💝💞💟💌

[@michaelmignon1432]

Oui👄

[@michaelmignon1432]

Lodriguez 💋MICHAEL 💕oui💖💗💟💙💚❤💛💜💝💞💟💌

[@michaelmignon1432]

Oui💋

[@michaelmignon1432]

workouts 👄MICHAEL 💕oui💖💗💙💚❤💜💝💞💟💌

[@a.j.rayburn6953]

Literally the best KZbin workout video I've done: -Exercises not complicated 🙏 -Preview of next exercise 👌 -% complete bar 🔥

[@ednajames]

Yes, and no endless chatter.

[@fc4660]

@dr.christopherjohnson351 you’re not welcome to make these comments on here

[@d.c.2991]

This is the first workout of my life that's interely upper body focused, and I enjoyed it a lot, although I'm just using 2 kg dumbells. I'm not strong enough to do push ups, but I'm using that time to stay in plank and strenghten my core, and hopefully my arms too. Thanks Caroline, you're a great instructor!

[@fc4660]

@@dr.christopherjohnson351 And again!

[@petrakenyeres8762]

I did plank too! Thanks for saying this, I thought that everybody can do push ups but me

[@tawnie619]

So glad I came across this girl. She gets right to the point and it doesn’t take an hour to feel a burn. I don’t have much time to work out so I really enjoy these hard core 20 minute workouts! Keep them coming and thank you!!

[@mikegatlin7892]

Great workout.

[@dimplegirlrani]

Really...I too find her recently ...amazing workouts..love from India 🇮🇳

[@francescagregory504]

I love how she shows how to do the next exercise in the break.

[@BeFabWithGab]

I’m 61 and let myself go a bit, especially my strength. Made a commitment yesterday to get strong and fit especially my poor arms are a mess. 5 minutes in I’m dying but loving it. Saw the comments and congrats to all on this journey. 💕 glad I’m not alone.

[@koralchadwick910]

I appreciated seeing you take little breaks in the middle of sets. Cause though my weights were only 8 lbs each, seeing that you push yourself enough to need breaks just like I do at this weight is really motivating and shows me that I can keep doing it. Thank you!

[@fc4660]

@@dr.christopherjohnson351 what are you playing at?

[@justinward3668]

Someone as dedicated, amazing, and hardworking as you deserves to have millions of subscribers ❤️

[@CarolineGirvan]

Thank you Justin!! I’m sure you will love this workout!! 🔥🔥🔥🔥👊🏼💓

[@justinward3668]

@@CarolineGirvan I know I will 💪🔥. Thank you for uploading and Happy Friday Caroline!

[@mora-mora5655]

She will have millions in no time! Let’s keep sharing her workouts and spreading the love 🥰

[@nikolinajosipovic7611]

Yes she deserves everything,because she gives everything,Caroline is the best😁

[@workoutkate7188]

I started following Caroline when she just started on KZbin , she had 60 followers- I can't wait to see her get to a million! She will soon and it's well deserved for someone like Caroline that really cares about her followers. I love to see her channel grow💓 Caroline is the highlight of my day, I am so glad I found her months ago.

[@hapajels]

Lost my dad to cancer last September during the pandemic, and am now also going through a breakup. Thank you Caroline, your videos keep me going :] From Toronto Canada.

[@JD-ph3ub]

I hope you’re doing better :)

[@chienhoang5449]

A lot of fish in the sea ! Keep working out to have good looking body then the sunshine will come.

[@spazerella84]

Hope you're feeling better, greetings from Ontario Canada! 👊

[@quyenluu6268]

prayers for you and family! you can do this superwoman!

[@octocreeper8182]

Damn, and I thought my day was bad when my brownie fell on the floor.

[@user-wr1nz8fs5y]

use your workouts 3 or 4 times a week, never felt better, keeps my menopause symptoms away, 55 yrs old and feeling stronger than ever,

[@ritablock2515]

My love and heart to fellow cancer survivors and fighters! I’m with you. It’s been a long haul with breast cancer and surgeries. This beautiful, fit woman initially intimated me but something made me just start this workout. You’re inspirational and I very much appreciate the basics and ease in following. Thank you. I’ve a long way to go and plan to tune in to more of your home workouts.

[@JOGINDERSINGH-up2ir]

Ok I started following you almost 2- 3 weeks ago... I had done quite a lot of youtubers but I was never satisfied because they had limited amount of workouts and when I started doing one of them, it gradually became easier and there were not much new workouts. But you have an unlimited supply of workouts.. haha.. and all of your workouts are sooo challenging. And the regular updates motivate me to not take a break and continue challenging myself. So I just wanna say that you are great Caroline and don't worry we will take you to 1 million soon 😊 BTW, I am dying right now because I just finished the workout.. this was so hard to write with such sore arms 🤣🤣🤣

[@CarolineGirvan]

Way to go Joginder! Thanks so much for joining me! I’m sure you will have lots of fun and challenge yourself! 🔥👊🏼👊🏼👊🏼👊🏼👊🏼

[@gugungwenya9777]

It was all fun and games until I had to do those push ups! 🙃

[@dema_4982]

🤝

[@staygoldponyboy5945]

Yessss

[@aska7347]

hahhaha same here

[@klaustify]

true lol

[@ForeverIrresistible]

Same 😂😂😂

[@MJHackel7]

Absolutely wrecked my arms with 10 lbs weights on this one. Loved it! So many moves I hasn’t seen or tried before. Will definitely be using this again!!

[@priscillaz7993]

The best arm workout EVER!!! I have done this everyday for 2weeks and already see results! I also am already at 15 pound weights!! Thank you so much for taking time and showing us this awesome workout!!!!

[@yolandagonzalez3648]

How many times in the week?

[@erniebrosowsky6281]

Just shy of 65 years old and loving these workouts ! Has been such a help for my health this last year and a half. Try one almost everyday but come back to this one every so often. One of my favorites overall. Thank you

[@oli230]

Go Ernie, I’m right behind you at 56

[@theladyfortress]

Her workouts are great 👍🏼 also I see you're a fan of Zuzka. I like her too

[@erniebrosowsky6281]

Personally the way Caroline's work outs are set up allow me to have the discipline to work out almost every day. Big mental game which is half the battle to actually do something. Her attitude and smile make them something to look forward too.

[@theladyfortress]

@@erniebrosowsky6281 yup. Agreed!

[@xanahw]

Working out with Caroline is my favorite. Her body is goals. I'm down 52 pounds and I've gained so much muscle. Thank you!

[@kasiakactus8761]

Inspirational 👏🏾

[@tracyevans-gilbert1810]

good for you!! Goals

[@AmbrosiaK]

Nice, keep going!

[@DepecheMode5]

Congrats!!

[@aakansharaj3329]

Hi Xanah, are you also doing cardio with these workouts?

[@thewriterwhobakes]

I have complete noodle arms but these workouts are so great, I've done four today alone (my first day). Hands down the best I've seen so far. And I love that she shows that she's not a workout machine but an actual human who can get tired. Very motivating! Keep up the awesome work, Caroline and all fellow workout people!

[@catherinegallion4400]

I am 50 years old. Let myself go for 8 years. I decided to take responsibility for my strength and fitness. Found Caroline today. I have no doubt that working out with her will get me back in shape. I really appreciated her style of work out. Thank you, Caroline!

[@rupinjeremiah9589]

Hi Catherine! What weights did you use? I am a man, I saw this video because my grandma does these lessons! I tried this lesson with her but I could manage with only 1 kg dumbbells and stopped at the 11 minute mark when my arms just gave up😟 My grandma did the full lesson with 8 kg dumbbells. I feel very low and unconfident and don't know what to do 😔

[@tayabakamal3535]

Caroline is feeding us with so many workouts.omg! God bless her

[@stacie6088]

Love upper body! As an amputee and competitive swimmer they are the best for me since lower body is covered in physical therapy/rehab. Thanks more than you know/understand, Caroline 🤩

[@CarolineGirvan]

So happy to hear these are useful Stacie! I hope you are able to return to swimming or maybe you have been able to keep it up during the last few months? Cx

[@stacie6088]

@@CarolineGirvan cant swim with the pandemic going on but am hoping to qualify for United States Nationals and the USA Masters Games of 2021 (if events are allowed to resume) havent competed since amputation in January 2020. Cant wait to see what im capable of after losing 110 pounds (to get healthy) and half a leg (13th surgery after an accident, couldn't be fixed anymore).

[@CarolineGirvan]

Wow Stacie, that sounds an awesome goal! You obviously have so much determination and motivation I love it! I wish you so much for the USA Masters..and thank you for commenting Cx 💓

[@stacie6088]

@@CarolineGirvan thanks for the videos!

[@amperage8032]

Stacie Wow Stacie!! You’re incredible!! You’ve been through a lot and look at you go!! Much respect!! Fellow American here and I am cheering you on. Caroline and her workouts are simply fabulous! Discovering her last spring was the highlight of 2020 and will continue!! I would love to follow you and will tune in to your competitions. All my best-You’re a star ⭐️

[@MomDaBomb03]

I am so happy I found your workouts! I’m a 40 year old mom of 3 boys 9, 5 and 2. I haven’t found the time to workout in years. I just decided this summer I wanted to finally lose some of this extra weight. Your videos are perfect! They’re exactly what I need to get back into the routine!

[@possumsbutt]

My favorite arms and shoulders workout of all times, always coming back to it since the day it was released. Thank you Caroline!

[@soapachu]

I am extremely here for the graphics matching your outfit.

[@TheManiacFamily]

Hell yesssss another one..... All your workouts are beast mode for me I’m always sore and ready for more

[@lilybowen9034]

Sore and ready for more Love that 😂😆😆

[@CarolineGirvan]

😆😆😆 I love that quote! These shorter workouts are great to combine and even save! Ensure you are having rest days even if it is active. Have fun! 👊🏼💓

[@cindyfranke1905]

I am 60 years young. I have followed you for a few years off and on, when I fall off, you always inspire me to start again. Many heart warm thank yous!

[@Bibisoul8]

I like the fact that your exercices are not the ones we see everywhere and various so very complete 🙌

[@nayarl2924]

Although its just a 20mins workout, but I definitely still feel the burn using my light weights !!!

[@Treco_Family]

I know every song and during breaks my favs I dance 💃💃💃💃and then get back serious 🤣🤣. On a serious note though I love how you so your struggles during each workout , it goes to show we are not alone and pain can hit even if you're very fit.

[@janashapiro905]

That's what makes her real.. she wobbles,she shakes, she's real,....🙏💪💪

[@Romiii_ii]

Hahaha me too ,I do it in the breaks or at the end with Hallman's song 😂🎵🎵🎶

[@spazerella84]

Normally I prefer rock but I defo like Hallman. I also find myself occasionally dancing, I guess the confidence I've gained here has been greater than I thought 😁

[@ALlen-hh1ix]

The girl is hanging at 17 pounds for each arm. I'm over here with my 8 pound in shock🤣. Hope I get to that weight one day.

[@icravedeath2436]

Have been doing your workout at the gym over quite a long time and managed with 4 kgs for the first time recently. Started with 1.5 kgs. Thank you!

[@codiannsmith]

Literally the only person on youtube that i have got results from! Thanks!

[@swagnan240]

I'm loving her workouts. No talking just doing with rests and beeps. Tge beep allow me to zone outland focus but still remain on track .

[@emilymason1028]

No wonder she looks so amazing 8kgs each hand is heavy for a workout like this! I’m hooked and agree it’s hard to have a rest day, such awesome tough workouts and she is so inspiring! 👌

[@donaldconfalone2410]

She is amazing, my wife and I love her workouts and WOW is she strong 💪

[@mauditore]

I typically do male exercise videos because all the girls on KZbin are such twigs. I saw this one, and thought..okay, she didn't get those arms by eating lettuce. What a pleasant surprise! Routine was professionally shot, easy to follow and challenging. I'm looking forward to more. I do Les Mills, but need a break from the same old Body Pump Arms thing...

[@lily.9280]

Ikr im glad im not the only one who thinks this

[@boniboni4912]

Same!! Usually for chest and arms I look to male exercises videos because they are way more challenging 😬

[@wildworld4871]

same here.

[@mksketchms]

Your sexism is showing

[@mksketchms]

Your sexism is showing❤️

[@sajjaravi5766]

Favorite workouts in video: Shoulder press - 0.50 Facing hold press - 1.50 Alt press - 2.50 Alt hammer frontal raises - 4.50 Bottom top full range raises - 5.50 Faster elbow triceps press - 15.50 Hammer curl- palms facing press

[@meganchristinepetty5530]

One of my favs that I return to again and again! Used mainly 15-pound weights, occasionally dropped to 10s, and felt so challenging and fantastic!

[@HistoricWorkouts]

30 year Veteran Fitness Instructor here and fussy about who's class I take and yours is SUPER! Well done!

[@nubilosa3049]

I prefer these short and concentrated routines of 30 to 45 minutes and I enjoy them. Thanks a lot Caroline

[@tehlelerz]

I just found this video after deciding not to go to the gym but needing to do SOMETHING for arms. I am SO happy I found this video. The pace is good, the music is awesome, not to mention Caroline is a BEAST. I'm definitely subscribing to do more workouts when I don't feel like stepping outside of my home! I burned just over 100 calories and my heart rate was at a fairly steady fat-burn level, and I worked out what I wanted. ♡

[@MsAalston]

What a great way to start my Monday! This workout was hard but I LOVED IT! I’m 54 going through menopause, so many things changing in my body that I can’t control but… I’m getting strong! Love your energy as well!!!❤

[@robyncapewell9911]

I absolutely training arms!! It’s definitely my focus area and I’m starting to see shoulder definition now too, I really want my triceps more toned though 💪🏼

[@hannahpriddle4354]

This is Amaziny! Such variety. I feel like a kid in a sweet shop! Especially as I finished EPIC today!!! Whoop zxx

[@lilybowen9034]

Congrats!

[@hannahpriddle4354]

@@lilybowen9034 thank you. It feels like a great achievement x

[@CarolineGirvan]

Way to go Hannah!!! You did it!! Such a fun 10 weeks I hope you so happy you did it!! Congratulations and I hope you continue to train hard girl!!👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻👏🏻🎉🥳🎉🥳💓

[@melinda5610]

Congratulations Hannah!! Such a great accomplishment and commitment to complete!!

[@nontomfeka9197]

Congratulations Hannah 🎉

[@geymseksion]

Thanks for this. I just decided to do some home workouts again and I find very useful and easy to follow.

[@delightfullife9489]

Hello there 13 weeks pregnant and I’ve been doing your workouts to keep me active! I just love these videos ❤ you are amazing

[@littlemisa6074]

My coach is back again!!! Thank you Caroline. You smile again put me in a good place. Love working out with you. Xoxoxo

[@HJMell]

I always FEEL the burn with her workouts. I love them. I like how she smiles in the middle of it too🤣🤣🤣 It kept me going when my arms were dying. Please continue to make more videos!

[@treyehallmusic]

This is by far my favorite arm workout ever!! Never have really seen or felt results from any other workout videos until this one. Warning: you will be super sore!

[@sarahhunter3486]

I've been weight training for ten years and you keep surprising me with new ways to work my muscles!

[@ingeloonen4224]

LOVE these shorter videos!! Combine so well with running Thanks again Caroline xxx

[@AztralRed]

I don't usually comment on social media but I was talking to you through this entire thing, I saw you take a breather and I was like same girl - great content ❤️

[@deirdresinski3206]

I love that she rests sometimes when we all know she doesn't need a rest. It's encouraging. :-)

[@lisaschaefer3976]

These newer 20 min workouts were perfect for today!

[@starplayer4526]

your workouts are my FAV! :)) would you consider posting more intense 30-45 minute leg workouts? i love simpler ones with just 4 sets of each exercise xx

[@CarolineGirvan]

Absolutely!! 💓💓💓💓👊🏼

[@jessicasnell6524]

Me too

[@suzielaurafitness9763]

Me three!😁🤞🏼

[@Lydia-jy1bh]

Okay so I loathe my arms , but let me tell you I've religiously done this three times a week along with with other arm and shoulder workouts and I have seen such a big change thankyou so much for this and thankyou for being so informative and going the extra mile by showing what the movements should actually look like. ♡♡♡♡

[@saritaelianaperez6759]

I’m 14 and trying to get healthier, I’ve been doing this with just 5 pounds and it’s so hard!!! I’m doing this everyday though, and the results are showing, slowly but surely! Love you so much! You are never too young to get ur dream body or feel healthy!

[@JonPNairn]

thanks Caroline! Visiting bro in Wisconsin, great wkout-variety, you just kicked our inflexible butts! We will be joining you again tomorrow... Abs! 😄💪👍

[@shaguftahaque7834]

The fact that you post workout videos so frequently makes me happier than you can imagine. Your exercises are blessings for me, they truly keep me going - physically and mentally :)

[@samanthamilner4486]

Fabulous I was going to look for one of your arm workouts to do in the morning.... No need to look further, 😁 Thanks Caroline 👍😃

[@CarolineGirvan]

Excellent Samantha!! You’ll like this one!! 😉👊🏼💓💓💓💓💓💓

[@samanthamilner4486]

I enjoyed that, 👍💪some new moves, tate press was good 👌 nice quick burner to start the day off 🔥💪😅

[@anthonycarson2541]

@@samanthamilner4486 well done Chum killing it as usual

[@jackwilliams7899]

hi lets workout one morning tennis music yeah

[@Pseudopilot]

This workout ripped me apart, therefor I feel alive again! Thank you so much for the free workout!! Really appreciate it... 😁🙏

[@angelika77st]

Future goals is having nice arms, maybe not as nice as yours, but I want to be proud of them. I am following your video. Thank you for creating it and sharing it.

[@BerCanUSA]

Once again, so grateful for the time that you invest in putting these videos together! Perfect workout at the end of a busy week.

[@matchettelopez5851]

I don't know how someone with such a pretty smile can come up with such a brutal workout! Only 20 minutes long. I had to drop weight down! I love it and being pushed! Thank you Caroline!

[@user-ry9uf4ef9y]

Dear Caroline. I am now 9 months pregnant and I cannot do pole sport as I usually do. I am beyond happy that I found you and your wonderfull workouts. Have been doing them almost every single day for months now. You have a truly amazing energy and that's just so motivating! Thank you so much!!!!! Keep shining! (also: Holy crap, you look amazing!!!)

[@khadinamohammed]

I honestly felt like quitting when I saw pushups lol. Pushed true and finished.totally enjoying these workouts

[@sandrawhite6238]

I’m always so excited when you post another workout ! Can’t wait for another abs or glute !!! Thanks for your great workouts!!

[@matthewalmond4688]

Hi Sandra...I agree...always a moment of excitement when you see a new video from Caroline! Yes, like you I love abs and glute workouts! Have a lovely day! Matthew

[@marielleister]

Came here after doing E1D34 and I'm really happy that I can now do arm exercises using 5.5 kg weights/arm (11kg total) from 2.7 kg when I started 7 weeks ago 😍 I'm still a little slow using heavier weights but man, it feels good to have progress 💪🏻

[@rupinjeremiah9589]

Wow Mariel, amazing strength! I am a man, I saw this video because my grandma does these lessons! I tried this lesson with her but I could manage with only 1 kg dumbbells and stopped at the 11 minute mark when my arms just gave up😟 My grandma did the full lesson with 8 kg dumbbells. I feel very low and unconfident and don't know what to do 😔

[@LisaSmith-ms6sc]

I love your work out at 57 yrs old your work out is easy to do. I just started can't wait to see the results!

[@Magic-np1ws]

Getting back into exercising after 3 years of neglect.. had to modify the push-ups, but this is EXACTLY what I was looking for. Thank you!!

[@Lcmsguru]

As always, I am so amazed that you do these are workouts with 18 lb dumbbells for all the exercises. You are incredible. Thanks so much for the great workout! ❤️💪🔥

[@andybeech9277]

Perfect sunday evening arm workout after an earlier 5k run. THANK YOU x

[@JUSTNIZE]

After I retired from the Army I wanted to maintain my Military fitness, while I workout for fun and not because someone is yelling at me, Coach you keep me motivated. I am reaching my post military goals thanks !!! ❤

[@miawashington9464]

Thank you. Finally working out again after 3 kids. Today I started with arms and cardio 😮👏🏾💪🏾

[@lucypark7452]

For the past few months I’ve been using 3kg dumbbells and this week I felt like pushing a bit further and went up to 5kg. Was definitely a challenge! If I don’t feel a burn tomorrow morning I know I’ve done something wrong 😂 great work out, and doesn’t eat up loads of your time so can do it while tea is in the oven 😁

[@rupinjeremiah9589]

Wow Lucy! Such wonderful strength! What dumbbells do you use now? I am a man, I saw this video because my grandma does these lessons! I tried this lesson with her but I could manage with only 1 kg dumbbells and stopped at the 11 minute mark when my arms just gave up😟 My grandma did the full lesson with 8 kg dumbbells. I feel very low and unconfident and don't know what to do 😔

[@liatfeldman1408]

There is nothing more satisfying than finishing a workout with you. This has become my addiction. Thank you❤️

[@moniquemilne4956]

I chose this video because your physique shows you know what you are doing. My arms thank you!

[@breannataylor1936]

I’ve struggled with finding someone that actually does simple arm workouts with weights & I’m so happy I found you! Seriously the best & I definitely feel it.

[@PinarBurr]

I just found you and never will leave you. Try all of these killer workouts 🤓 just did this killer workout. Rest of the day nobody expect me to lift my arm anymore 🙈😝

[@jaydesparx9651]

I’ve been doing this workout twice a week for a few weeks and I increased my weight today by 2.5 lbs per dumbbell. So much more difficult but I’m seeing the strength slowly build!

[@gillf342]

57 year old woman struggling with menopause weight gain (2.5 st 😢). Used to be really fit but the weight gain has made me feel it’s too huge a task to get fit again. I’ve just completed this workout and it has made me feel amazing ! I know I have a long road to fitness and a toned body again but this workout has inspired me to get going. Thank you 😊

[@jatoday]

Was supposed to do a full body workout today, but I somewhat strained my glutes from a wrong movement, even after warming up. This was a lifesaver. Thanks!

[@Barbie76ish]

Just did this workout. Was so great! I really appreciate how it’s all timed and I can listen to my own music while doing it at home!

[@bobparish233]

Soul Korea pyeongtaek

[@annieyee]

5th time of doing this exercise. Even only with 3kg each. I AM HAPPY. Thanks Caroline!

[@mbongenigumbo1871]

What an incredible workout!🔥Thank you Caroline!🌄💪

[@jennifermartinsonbuchner2285]

Thanks so much Caroline. I love all your workouts, but lately I only have time for 30 minutes max. This one was perfect. Totally feel the burn!! 💪

[@TobyFee]

This was the first workout video i did after a few weeks recovering from injury. Your energy felt great and my body feels amazing. Thank you!

[@MsEpicArt]

Caroline is the only workout designer I need. No gym required. Thank you for ALWAYS having a workout to fit my day.

[@amberc000]

Thank you for this AMAZING arm workout! Such a blessing ❤

[@cindypgambino]

Those triceps hold pushups near the end were a killer by my arms were already tired. That really challenged me . Loved the workout. Thank u 💪🏻

[@triciaridder9658]

Thank you for being an inspiration to me! I have found myself again through your workouts!!

[@lynnettekyme969]

wicked arms workout... fractured my arm, got very flabby, this has given me determination to get summer fit arms again :)

[@jacekkrzysik6300]

I am 76 now, and I used to do a body buildung. Just now this light exercise better suited me. Thank you Caroline.

[@lilu7427]

I did this yesterday, and today feel that I actually got a pretty good workout, even though I had to switch to lighter weights towards the end.

[@bethanybauk]

🥳🥳 Have been waiting for this before we planned tomorrow and THIS is exactly what we were looking for!! How’d you know!? ☺️😆 Thanks so much girl! Can’t wait to smash this! 💥

[@CarolineGirvan]

Oh yessss!!! So pleased! Enjoy Bethany! ⭐️⭐️⭐️⭐️⭐️⭐️

[@thyiff2219]

Hi Bethany! Hope you have an awesome workout tomorrow! I have to resist as Saturdays are my rest days.

[@matthewalmond4688]

Hi Thyiff and Bethany...nice to hear from you both. Have a lovely weekend. Matthew

[@bethanybauk]

@@thyiff2219 morning!! This was a great workout!! We absolutely loved it! Saturday is usually our rest day too but since we have been doing shorter workouts we are dropping to one rest day, unless we feel we need it. 💕 You will LOVE this one!! Great all around upper body burner!! 🔥

[@bethanybauk]

@@matthewalmond4688 hello! Hope you enjoyed this one too! I am sure you did!! 🥰