BRAWNY Back and Biceps Workout + Abs & Core | EPIC Endgame Day 8

Here we go!! The back, those biceps and the entire core & abs will be working hard today!
As you might have noticed, the workouts tend to begin with those more straightforward compound movements before we move to more variety & those isolation exercises that we love! And today is no different! We will work the back before moving to the biceps then abs before revisiting the biceps for a finisher that may seem easier than it actually is to complete!
You will also notice there is not lower back specific exercises as we actually work the lower back during so many movements such as rows but also those leg days with RDLs and hip thrusts!
The timer will be on for 40 seconds of work, with 20 seconds rest for a majority of this workout!
For this workout, you will need dumbbells and your mat! I also use a yoga block for the Renegade Rows staple as this is single side at a side and placing hand of non working side on the yoga block increases range of movement available and also increases the comfort.
The dumbbells I am using for your reference are 15kg and 8kg each!
BENT OVER ROW
BENT OVER ROW
STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!
ROTATION SINGLE ARM ROW
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!
PAUSED PULLOVER
PAUSED PULLOVER
NO PAUSE PULLOVER
NO PAUSE PULLOVER
STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!
SWEEP w/ PAUSE AT TOP
SWITCH SIDE!
SWEEP (NO PAUSE)
SWITCH SIDE!
STAPLE:
SINGLE ARM RENEGADE ROW
SWITCH SIDE!
HAMMER CURLS
HAMMER CURLS - HOLD - CURL
HAMMER CURLS
WIDE CURLS
WIDE CURLS HOLD - CURL
WIDE CURLS
ALTERNATING CURLSALTERNATING CURLS
ABS! Timer 1 minute with no rest inbetween!
TUCK SIT UPS
TOE REACHES
STRAIGHT LEG REVERSE CRUNCH
TOE TAP TO EXTENSION
ALTERNATING LEG LOWERS
SINGLE LEG SIT UP REACH
SWITCH SIDE!
100 x HAMMER CURLS!
I can confirm my upper body needs a good rest after this!
🔥🔥🔥
I am pretty certain you will LOVE this workout, especially the finisher!
Put the head down, put in the work with the rows then look forward to some fun with biceps & the abs!
I hope you all have a super session!
Cx
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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

[@sofia-gc8qu]

I just wanted to comment and share that these programs have helped me so much with challenging and overcoming my disordered eating! Thank you so much Caroline! You have changed my life in so many ways. 🥰

[@matthewalmond8274]

Hi Sofia...that’s lovely to read...I really hope that you are OK and feeling happy and positive and confident in yourself! Sending you my very best wishes! Matthew

[@kadieobiri-yeboah6102]

That is awesome Sofia! Keep it up!

[@jennyfrost2657]

This is lovely to read...keep it up and enjoy life this little community is always here to support you 😊

[@trudimoore1047]

I'm so glad you wrote this and that you've overcome your eating demons! Well done Sofia. Keep up the good work and shining your positivity everywhere 🥰.

[@chacha7237]

She is the best, loving my new looks,❤️❤️❤️😘

[@kingsleyugochukwuaniesq.3134]

Caroline is an international humanitarian treasure. We must love and protect this woman at all costs. ❤️❤️❤️❤️

[@alessiamarigliani9220]

Once Caroline's workouts terrified me: I thought I couldn't handle them. Now I can get to the end and I enjoy it too! ❤️

[@matthewalmond8274]

Hi Alessia...isn’t it so fantastic when you can really feel your progress...and you’ve obviously become so fit and strong! That’s brilliant! Have a great workout and a lovely day! Matthew

[@luislenoirstaraceverde2493]

CIAO Alessia, la costanza e il duro lavoro portano grandi risultati. Continua così 💪

[@beckarose420]

Girl you should see how strong I am getting with your workouts. I’ve never felt strength like this before. I’m gaining muscle and even though the scale isn’t changing. I can feel my body changing and getting firmer and toned. It’s amazing. She is amazing. Follow her workouts!!!

[@dodyelaraby1074]

Me and my husband are working out together with you for 3 months now, he doesn't need to go to the gym anymore and it makes it so much fun and enjoyable, we became addicted and made the greatest progress and gained so much strength than ever because of you Thank you so much caroline ❤️

[@matthewalmond8274]

Hi Dody...so great that you and your husband are working out together...gaining strength and having fun! I’m sure you’ll love today’s workout...I’ve just finished...the biceps finisher and the abs blast especially are brilliant! Have a lovely day! Matthew

[@CarolineGirvan]

@@matthewalmond8274 SMASHED it Matthew!! Way to go this week!! I hope you have a less loading day tomorrow! Are you planning a run maybe? Cx

[@CarolineGirvan]

Hello Dody!! I love hearing when couples train together!! It can be motivating and sometimes friendly competition at points! 😆 way to go Dody!! I hope your biceps and back feel amazing after this! 👊🏼🤩

[@matthewalmond8274]

@@CarolineGirvan Hi Caroline...yes definitely...I am teaching on Thursday afternoons this term so planning Thursday morning runs leading up to my half marathon at the end of February! Hope you have a great day! Matthew

[@dodyelaraby1074]

@@CarolineGirvan yees i love it so much, upper body workouts are my favorite now, you always smash it 🔥🔥❤️

[@kavitad1224]

Done ! The Abs part was killer

[@talipeled9969]

Caroline I can see defined muscles in my arms, it would never have happened without you! thankyou!

[@CarolineGirvan]

Absolutely fantastic Tali!!! Though it’s all YOU!! You are obviously focusing and lifting with intent! So pleased you can seeing as well as feeling your progress!! 🤩👊🏼

[@onetwo_matthew]

The thing I love most about Caroline is the way she smiles when it hurts… it makes me look forward to pushing through the pain myself! 💪🏼🔥❤️ Will do this in the afternoon 👊🏼

[@alexandragisellechavez3564]

me too.. !! I feel I am not alone... and that she is working out with me.. LOL.

[@kirstenphelan1]

And her big smile at the start of every workout! Love the energy she brings to her classes!

[@karmengreidanus4237]

Thanks Caroline! I really do appreciate your videos! I’ll be fifty this year and I’m stronger than ever. ♥️

[@sdupree2716]

My chest and triceps are tore up from Mondays workout!! 💀 I have no choice but to push through this!💪🏼 no excuses!

[@kyleeeelyk11905]

If you asked me a year ago, i wouldn’t believe how far I have come! I can honestly say your videos have helped me gain confidence, strength and happiness! Thank you for all you do! So hyped for tomorrow! Back, biceps, abs and core! Let’s go!💪😅

[@matthewalmond8274]

Hi Kylee...it’s just great to read how positive and confident you are! Hope you have a fantastic workout when you do this! I loved it and I’m sure you’ll love it too! Have a great day! Matthew

[@paulinemorris5925]

Caroline programmes are excellent and have changed training at home versus going to the gym...I love them 🙂

[@cisemaydeniz4812]

i was 85-90 kilos last year I am 57 kilos this year and I am healthy, my muscles are prominent and I am strong. I can do all the videos completely, while I couldn't even do 1 push-up before. all thanks to you. you are my idol ❤❤❤

[@matthewalmond8274]

Hi Cisem...sounds like you are seeing some brilliant results! Well done...shows how hard you are working! Hope you are having a lovely day! Matthew

[@cisemaydeniz4812]

@@matthewalmond8274 Hi Matthew! Thank you very much, you lit up my day with your beautiful words 😊I hope the results are perfect for you too 💪🏻🤗

[@matthewalmond8274]

Hi Caroline...hi everyone....what a brilliant workout! I especially enjoyed the biceps and the fantastic abs blast! Really pleased that I managed 120 reps on the finisher...then did the deadbug abs add on! Enjoyed it all! Hope everyone has a great active rest day tomorrow! Matthew

[@lindapeden3572]

Hi Matthew I am doing this ( hopefully v soon Tough Endgame Series but Fantastic You are doing really Excellent 👌 My mum care home locked down again 6 times I am also helping out my son with a 9 month pup Who came into heat on Sunday Exhausted slower but hanging in here Was told by Nike manager I put onto Caroline a year ago Caroline had something in Vogue Magazine Fantastic great to hear She so deserves Any Recognition and Success Enjoy your rest day Nice to see your post 👊🏻🏴󠁧󠁢󠁳󠁣󠁴󠁿☑️

[@luislenoirstaraceverde2493]

Hi Matthew, another day smashed! Well done to you. These finisher are just so good and challenging. They show you how much you can push yourself. Enjoy you day now ❄ ☀

[@ilsekast6000]

Great Job Matthew! My body is shaking today too! Another challange for me but I can't wait to smash it. Have a lovely day💪🌞🥳

[@soleil0812Elli]

Hi Matthew, happy to hear that you already smashed this demanding and challenging workout + the add-on!!!! 120 reps, your biceps must be on fire :-) I love working my back and biceps and especially the abs! So another perfect workout! The only thing, I have to rest today, my body/muscles are too tired to work today, I've been asking a bit too much of myself for three days, so I'm sitting out today. But I will train again tomorrow. Enjoy your day and the active rest day tomorrow! Elli

[@soleil0812Elli]

@@ilsekast6000 Hi Dear Ilse, my body is also shaking so that I have to rest today, my muscles are are calling for a break :-) But tomorrow, I will smash this great and demanding workout, cannot wait!!!! Enjoy your training and give everything! Have a lovely day! Elli

[@manikagupta795]

I've got 99 problems and all of them include sore muscles😅😅 Seriously epic endgame has been so amazing so far..and yesterday's leg session was brutal but can't wait to this one..all the best everyone

[@matthewalmond8274]

Hi Manika...yes I can still feel my triceps from two days ago and I’ll certainly feel my biceps tomorrow...especially after that superb finisher! Have a great day! Matthew

[@victoriagregoire567]

Yes my triceps were feeling it today with rows. I thought it was just me still feeling sore

[@CarolineGirvan]

😆yes it’s been a lot this week! I hope you have a wonderful day off lifting tomorrow! I’m planning a longer walk as it’s to be dry here in Northern Ireland so I’ll wrap up warm, listen to an audio book and enjoy time walking and having myself as company! Love it! Nothing like a good walk to feel alive! Cx

[@rmyt8489]

Loved the reference lol. 💪🏼👐🏼🤜🏼🤛🏼

[@Georginamali1]

Hi Manika😁 Agreed this endgame is next level challenge🥳 Im a week behind and i just finished brutal day 7 leg day today. I hated every second of it in the best way possible🤪 Have a fantastic endgame training!! We are all growing stronger together dotted all over the planet. Amazing ey🙏

[@anthonycarson2541]

What a super wee session. Used 20kgs for the Back and 10kgs for the Biceps. Lovely formatting. Finisher was great and completed the 100 with no rest, had a three sec pitstop and them continued on with Caroline until the end. Love the ABs section as well. ❤

[@samanthamilner4486]

Those 20s are being well used now Popeye, 😉💪💯 brilliant session, knew you'd crush it 💥👊 What's your plan for tomorrow?

[@anthonycarson2541]

@@samanthamilner4486 maybe a HIIT or a walk.

[@samanthamilner4486]

@@anthonycarson2541 housework, shopping, meal prep, and hopefully a spin over here... 😂

[@anne-mariemorin5204]

Merci pour tous ces partages hâte d'être ce soir heure française pour faire ma séance et oublier les tracas de la journée 🥰

[@matthewalmond8274]

Hi Anne-Marie...I hope you don’t have too many hassles in your day...and have a fantastic workout when you do it! Matthew

[@soleil0812Elli]

Salut Anne-Marie, pareil pour moi, avec les entrainements de Caroline, j'oublie les soucis, le stress, en fait tout, et mon corps et le mental retrouvent un bien-être! Amuse-toi bien ce soir avec cette séance back and biceps! Ca a l'air d'être dur, dur ;-) Elli

[@Ziggimugglemeeple]

The 100 reps finisher works very well. It pushes and tests us. Thank you Caroline for making us proud of the strength and power within our bodies.

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@megrefitness]

I had an itch on my back last night and could actually feel all of my little back muscles moving as I was scratching it! Who knew there were so many muscles that were being neglected before these workouts and no wonder I used to have back aches and pains! Looking forward to putting these important muscles to work this morning! 💜

[@manuelaspezzini2020]

Morning everyone morning Caroline ❤️ I definetely already love this workout! Strenght and endurance!!!! Let's go 💪 and have a great day afterwards!

[@matthewalmond8274]

Morning Manuela...hope all is well for you! I’m sure you’ll love this workout! As you say strength and endurance! You certainly need endurance in the non stop abs and the brilliant finisher! Have fun! Matthew

[@luislenoirstaraceverde2493]

Buongiorno a te Manuela!! Che allenamento gambe ieri... Come sei andata?con la sessione di oggi, il corpo e lavorato per bene. Cosa fai di solito nel tuo Active rest day? Enjoy today's workout 💪

[@soleil0812Elli]

Hi Dear Manuela, ooooh yes, this will be a fantastic workout, our back and biceps will be so strong after, I love working the upper body! Enjoy your training and your day! Elli

[@manuelaspezzini2020]

Morning Mattew, yes I really loved this workout! The finisher was a killer!!! ...and I'll feel tomorrow for sure! Have a nice day and a well deserved rest day tomorrow!

[@manuelaspezzini2020]

Buongiorno Luis! Già, che sessione quella di ieri!!! Stamani ho i muscoli tensori che si fanno sentire tantissimo! E che dire della lezione di oggi... meno male che c'era quel piccolo stacco sugli addominali...un sollievo!!! In genere durante i rest day faccio un cardio leggero oppure power yoga... sicuramente dopo questi giorni così intensi, credo che domani farò la seconda opzione!!! E tu? Intanto ti auguro una bellissima giornata, a presto!!!🌸

[@luce8193]

I am LOVING this Endgame series ! Alternating weights with body weight movements, the variety of exercices, alternating one group muscle to the next, keeping it under 40 min, all of that makes it go by so fast and I love how sore my muscles feel after (a good sore)! I feel such energy and creativity in your choreographies, it’s like a party for my body and it is like a dance 💃

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@gerimulvany9585]

Caroline you certainly meet the pre requisite of that title, to that gem of a “burner’ I just did! You have once again out did yourself, in every way! Thank you once again gorgeous lady, for all you do! Hope you and your family are well! Have a great day Caroline and everyone!🌹

[@matthewalmond8274]

Hi Geri...great comment...wasn’t thus a brilliant workout! I loved it! Hope you are having a lovely day! Matthew

[@r4tchetd0ll]

2 years later and i still find myself coming back to your workouts!! i love this one especially, definitely gives me the best sweat of the week. this is my favourite and go to back & bis exercise! love the inclusion of abs too. thanks caroline!!!

[@aurelieliot646]

Working out with you is the best way to begin the day. We’ll feel so strong after this one 🤩 and ready for the rest of the day !

[@matthewalmond8274]

Morning Aurelie...always lovely to hear from you! I agree...what better way to start the day than with Caroline’s workout! I loved today’s...especially the abs blast and the biceps finisher! I enjoyed the add on too! Have a lovely day! Matthew

[@soleil0812Elli]

Hi Aurélie, you're absolutely right!!! The best way to start or to finish a day with a workout from Caroline ♥ Enjoy this demanding one and have a great day!

[@aurelieliot646]

@@matthewalmond8274 thank you 🙏🏼 that’s a pleasure to hear from you every morning too ! You always have kind words !

[@aurelieliot646]

@@soleil0812Elli thank you Elli that was a great one ! Love the abs burner and the finisher omg 😱 ❤️

[@samanearami570]

Thank you, Caroline. You're the best as always ❤❤

[@JessVanDen]

I just did this and yesterday's leg workout back to back because I couldn't work out yesterday. I had to do a small victory dance of relief (and possibly almost cried) at the end of it :D Thanks for challenging me, Caroline!!

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@stephblank8204]

Let's all just take a moment to recognize, acknowledge and applaud Caroline Girvan as she is literally changing the health, well-being and looks of hundreds of thousands of women worldwide. Thank you, Caroline for all the positive you contribute to the world

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@diebiberin89]

Thanks you, time just flew by!

[@onetwo_matthew]

Done with 15kg and 8kg dumbbells! I did a bit of pull-up practice prior to starting and finished with the deadbug add-on. 💪🏼🔥

[@matthewalmond8274]

Well done, Matthew! I used 12.5 and 8 kg and I loved this one...and the dead bug add on too! Well done on doing pull ups! That’s impressive! Enjoy the rest of your day! Matthew

[@onetwo_matthew]

@@matthewalmond8274 Thanks! I saw in another comment of yours that you did 120 reps with 8kg... impressive! I had managed 75 by the time Caroline finished but I kept going until I completed the 100. Hope you have a nice evening!

[@thevaliantsteve2839]

Your workouts are my happy place! Painful...but happy! lol

[@jesicalp]

Thank you❤😊❤ It's Wonderful training whit you. I love your music

[@lucycrane4454]

Yes yes YES! Biceps on fire! Brilliant and challenging workout, what a great start to the day 🤩💪🏼😎

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@EstherSilva7209]

Estoy más que feliz de estar haciendo éstos ejercicios contigo Caroline. Puedo mirar la diferencia en mi cuerpo. Estoy más que agradecida contigo porque lo que estás haciendo. Has estado cambiando la vida de muchas personas al igual que la mia. Que Dios te bendiga intensamente. Un millón de gracias siempre🥰❤️

[@lissettenathalycastellon2999]

Asi es Esther, Caroline es increible💪

[@EstherSilva7209]

@@lissettenathalycastellon2999 Sí, yo estoy más que feliz de estar haciendo ejercicios con Caroline. Lo he estado haciendo desde hace mucho tiempo y puedo sentir la diferencia físicamente y mentalmente.🥰

[@kirstenphelan1]

Absolutely loving your workouts Caroline! Your energy and smiles are a great motivator and love the fact that everyday is different. Keep up the amazing work 🔥

[@richard.buckingham]

Just wanted to say what brilliant workouts! I have moved from counting reps to your timed videos and find it so much more motivating and fun. Results are great! Thank you for sharing so many.😀

[@BarbaraDerksen]

Woot - after a week’s hiatus due to illness and just starting back yesterday, my daughter assured me my body would still have “muscle memory” - LOL! Did it EVER! THANK YOU so very much Caroline, I’m back where I began before I had to take my break. This feels like “coming home” for my body (and psyche!). Sending you warm wishes for a happy week! Barb 🇨🇦

[@creativephebecooks]

Who else enjoyed this one!! Ahhh those hammer curl finisher were quite an exercise!! Caroline, I love your sense of joy throughout the workouts; it's empowering! Thank you another great workout. My arms will be feeling this one!! Happy Friday Everyone!!!

[@minetteestrada4639]

So looking forward to today’s workout 😄 thank you, Caroline! Love the zoom in when you announce the 100 rep biceps finisher. Sounds fun let’s gooo

[@wendiweramundi2923]

Our B&B will be as scorched as our triceps and chest😅😅😅. Have fun and let's smash this! Thanks coach.

[@minetteestrada4639]

@@wendiweramundi2923 endgame is just 🔥 loving the workouts. Sure to workout our b&b today! Let’s do it, Wendi have fun too 💪

[@annereidy515]

Morning Minette, you will love this one. Still tough but fun esp the finisher😱 looks easier than it is 🤔🤔not as tough as the triceps session on Mon but you can still feel that burn.🔥🔥 Enjoy😜

[@minetteestrada4639]

@@annereidy515 hi, Anne! Finished it earlier, and wow it was really fun. I did love it and that finisher! Loving the finisher from today and the triceps day 😁 have a good rest day tomorrow!

[@wendybitker7498]

Thank goodness for your wonderful workouts, Caroline since gyms are closed here once again. I don't know what I'd do without you! You are very appreciated! Thank you for all your hard work! Loved this one! Hope I have a brawny back now! Have a great workout everyone! You've got this!

[@matthewalmond8274]

Hi Wendy...I loved this one too! Hope you are having a lovely day! Enjoy your active rest day! Matthew

[@shannondollie]

Caroline, you are the best!!! I never was the type of person to go and work out and lift weights to gain muscle, but doing your workouts I’ve been shown the amazing way that it makes me feel and now its something I jump out of bed to do! If you told me this a couple years ago I would never believe you!!! 👏🏼👏🏼👏🏼

[@sandraoshea5457]

Good morning everyone, I needed that mentally as well as physically. Feeling so strong this week. I love to see and feel progress. The add-on was brilliant too. Thanks Caroline. Have a great rest day everyone

[@matthewalmond8274]

Hi Sandra...it’s so lovely to hear how strong you feel and what progress you are making! Shows how hard you are working! I loved the add on too! Enjoy your rest day...I’m going for a run! Matthew

[@sandraoshea5457]

@@matthewalmond8274 wow fair play to you Matthew.. being able to run after this weeks workouts you must be superfit💪. Enjoy and I hope you get time to relax too. Sandra

[@bexiebrooks1583]

Oh Caroline please never leave us! You are the very, very best 💗.

[@FlossontheMill]

Hello everyone. Today's workout is definitely going to test our strength 💪. A solid back and biceps workout with a super abs element. Thank you Caroline for this great workout, the biceps are definitely going to be on fire 🔥 at the end of this 😁💪✅. Time to rise and smile 😊👍👍👋

[@annereidy515]

Hope you are having fun Philippa 😜😜 tough little number but very doable and lots of fun. Not as tough as Mondays triceps. Loved the abs in the middle. Used 15kg, 10kg for overhead pull and 7.5kg for everything else. Finisher harder than it seems. Abs add on done too so a lot of fun here. Enjoy😜🔥

[@FlossontheMill]

@@annereidy515 Hi Anne. Will be starting in a little while 😁. All my favourites exercises. Still have shoulder issues 😞 so will be lighter in weights with some adaptation. You're weights were very impressive 😁💪✅💯. Sounds like you really enjoyed this session and definitely did it justice 👏. Deadbug is a favourite workout from Christmas will do it tomorrow. Enjoy the rest of your day. Or evening depending where in the world you are 👋

[@FlossontheMill]

@L. Santiago Hi LS. Yes I did enjoy it with modifications for my shoulder. I also used your technique for the 100 reps and was ahead of Caroline so did a few more 😁✅💯. I hope you enjoyed the workout as well.

[@FlossontheMill]

@L. Santiago Hi LS. I'm just getting up and going to some yoga and abs in a while. How are you today? Yes of course it's ok for you to share.

[@FlossontheMill]

@L. Santiago 😂😂😂. Good response ✅💪. It's up to you what you do and how you look. Personally I think Caroline does look feminine. We all have our opinions on what the "norm" is, however we are all unique and can make choices. Maybe your mum's friends are a little in awe if your strength and fitness?🤔

[@nguyenhuyenbang4349]

I love back and biceps!!!

[@rebeccagrahek9262]

Yayyy! My absolute favorite! Can't wait! Thank you, Caroline! 😊 💪👊 Let's smash it everyone! ❤😉

[@matthewalmond8274]

Morning Rebecca...you’ll just love this one! Have fun...and have a lovely day! Matthew

[@rebeccagrahek9262]

@@matthewalmond8274 thank you, Matthew! You as well!😊

[@starlight8554]

As always I’m here to have a look at what is in store for my poor muscles today haha. I’ve been loving endgame so far. This looks like another great workout, very excited to do it.

[@matthewalmond8274]

Hi...you’ll love the workout...isn’t it always exciting to see what workout we will be doing and what muscles we will will work! Enjoy your day! Matthew

[@jor662]

I check it out when at work to see what’s in store for the day!! I like the look of todays but not the bent over ones as they hurt my lower back! What can I do instead?

[@h.p.7325]

@@jor662 personally, it helped me to place my other hand at something, for example a table or countertop! Maybe that could help you too :)

[@jor662]

@@h.p.7325 I will give that a go 👍

[@liliananieto3794]

This epic is more challenging and amazingggggggg. Bravo Caroline you’re the boss ❤️💪🏻👏🏻

[@victoriagregoire567]

Decided to challenge myself after this workout and the add on to do hanging abs from a high bar. I was able to do 3 sets of 12 I was so shocked at how my grip strength improved along with my upper body strength. I was never able to do that last summer at the beginning of my recomp as I was only able to do 2 sets of 6-8. I also realized my hip flexors didn’t hurt when I did meaning my core strength has strengthened. I’m truly shocked. Thank you Caroline so much for increasing my physical and mental strength. Today was the push I needed to not give up.

[@tovameguira6381]

🤩🥳

[@matthewalmond8274]

Hi Victoria...well done! That’s really brilliant! Hanging abs are so tough...you should feel really proud of what you have achieved! Enjoy the rest of your day! Matthew

[@priyadarshinijadhav1911]

100 reps of hammer curls!!!! This is surely going to be a killer one!! I loved leg workout yesterday.. Looking forward to do this today.. Thank you so much Caroline for all these brilliant workouts!! Forever grateful to you!! Lots of love ❤ Have a wonderful day Caroline and everyone!!

[@soleil0812Elli]

Hi Dear Priyad, oooh yes 100 reps of hammer curls, they will kill our biceps :-) I love the finishers in the EPIC Endgame programm, so much fun and it shows how strong we all got with Caroline! Enjoy your workout and your day!

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@angelicagabrielalunarodrig9138]

Thanks Caroline! Can’t wait to do this tomorrow early in the morning! I am excited!

[@matthewalmond8274]

Hi Angelica...have fun! I’m sure you’ll love the workout! Matthew

[@gay123thri]

100 hammer curls... Looking forward to the finisher today 😁😁😁😁

[@magdacuraqueo9234]

I can't thank you enough for your workouts. They've turned working out into a habit for me. Love u Caroline!

[@AmenahAnnewetey]

Arms are shaking!! One of the Best teacher and PTs on KZbin!!

[@ThePartxX]

I can’t wait to smash this awesome back, biceps and abs workout! It looks like it’s gonna burn but that’s what I love about your workouts! They always make me feel epic and it’s so much fun to really push your body! 💪🏻🔥

[@matthewalmond8274]

Hi...you’ll love today’s workout! I really enjoyed the abs blast than the biceps finisher.....I was pleased that I managed 120 reps with 8 kg! The add on today is great too! Have a lovely day! Matthew

[@barbarapalmeri8529]

Nine months out after knee replacement. Been walking a lot but time to get back to work as best I can! Love this site ❤️

[@melinda5610]

I hope you enjoy getting back into everything Barbara!! Sure to be a lot of challenging fun!!

[@IWantsACoffee]

This workout could also be named BRUTAL, because this was b-r-u-t-a-l on my biceps, and I loved every second of it. 🔥🔥🔥 workout as always Caroline!

[@babajaga9249]

Excellent job, fabulous biceps - very well done, Caroline!!!

[@vylia]

My second round of ENDGAME; this session is so good! Those last 10 reps felt super challenging. Thanks, Caroline!

[@chantel2692]

These workouts have been so empowering. Just found out I'm pregnant and have been feeling kinda yucky but getting through these workouts help me feel strong. Thank you Caroline! ❤️

[@rupinjeremiah9589]

Hil! Is this also for men? I did this with my mother-in-law but it was brutal! I used soda cans for weights but could not even last 16 minutes when my arms completely gave up 😟 My MIL used 8 kg and 15 kg dumbbells and did this full lesson powerfully! She has tremendous thick biceps and massive strength in every possible way and dimension! I feel really low and defeated

[@jennyfrost2657]

Enjoyed the pace of this...felt all the muscles working...great finnisher thanks 💕

[@matthewalmond8274]

Hi Jenny...wasn’t this brilliant...and what a great finisher! Hope you are having a lovely day! Matthew

[@annereidy515]

Morning all, what a fun filled session with lots of variety and 🔥🔥🔥love these sessions. Went with 15kg, 10 for overhead pull and 7.5kg for everything else. You could see the biceps working in front of your eyes😜not as severe as Mondays session so hoping I won't be as sore. Loved the abs in the middle and the minute here was a challenge. Went on to do abs add on too. Have fun all. I hope you enjoy as I did. Let's gooooo .....

[@sandraoshea5457]

Good morning Anne, Happy New Year. Sounds like you enjoyed it as much as I did. Enjoy rest day...we'll need it 💪. Sandra

[@annereidy515]

@@sandraoshea5457 many happy returns to you and yours. Glad you enjoyed too 😊😊

[@matthewalmond8274]

Hi Anne...wasn't this a tough but fun session! I enjoyed it. Your weights are great. Well done. I used 12.5 and 8 kg and I found it tough. See you tomorrow for Friday full body. Matthew

[@christinamansaray5506]

I was happy when Caroline used the smaller weights for the finisher so I did too and wow it still killed. Loved it!

[@elainebeasley3070]

Oh Caroline I just finished today's workout. During the finisher I was smiling back at you and laughing at the same time and still doing the wraps. I will always enjoy even just watching your workouts because of your smile and the happiness that surrounds you when you're doing them. I was pleased with myself today and how I did. Thank you

[@heatherpoletti6692]

The bicep exercises always seem to be the most challenging for me. Today was no different. The finisher was definitely deceptive...embracing the burn.

[@matthewalmond8274]

Hi Heather...I always enjoy doing biceps...as you say you have to embrace the burn...Roseville’s when you are doing 100 reps! I enjoyed today’s workout and so pleased that you did too! Matthew

[@zfranco3107]

Caroline, your amazing workouts make me feel like a mighty warrior 😬 ready for anything 💪 looking forward to this tomorrow morning! Thank you for all that you do! ☺️

[@matthewalmond8274]

Morning...yes isn’t it such a great feeling at the end of one of Caroline’s workouts! I’ve just finished today’s...you’ll just love it...especially the abs blast and the brilliant biceps finisher! Enjoy your day! Matthew

[@zfranco3107]

@@matthewalmond8274 it looks great! Have a good day ☺️

[@andrealaforme6315]

Loving this program!!! Thanks Caroline!!

[@taniasofiahelenacorreia4506]

Caroline what a training show I felt the whole area trained 👏✌️🌷

[@jenniferbatey3154]

I love your workouts!! I have tried others on KZbin and other apps, and yours are by far my favorite. You have unique moves and good music. I also love that you talk at the beginning, but just do the work after that. Thanks!

[@user-lenise876]

I have always watched Caroline's workout and thought they were excellent. I'm not new to exercise, but I'm a bit rusty and decided to take on this challenge....whoaaaaa.....its fire....I have not been able to finish any of the sessions, as by 30 mins I'm floored. I hope to build my strength and endurance over the next 10 weeks and complete my sessions. Keep it up Caroline. You are awesome.

[@karenmerchant1153]

When you do that last stretch on your toes and feel like you can rule the world!!.. I wait with anticipation every end game work out to see what the 100 rep finisher is going to be. I love hammer curls so it was a huge relief!. A fantastic workout here which is going in my favourites. I had trouble lifting my water to drink it at the end and I’m still shaking as I type this!! Forever thankful. 🙏👍🙌🥰🥰

[@gabriellawilliams7874]

Appreciate this woman so much!❤

[@franberlin77]

Great. The single arm rows felt more challenging than excepted. Loved the one minute duration per abs exercise

[@melinda5610]

Awesome workout! I always look forward to back days😁! This one was challenging as always. I loved the renegades as the staple👊🏻. One of my favorite exercises. I love the focus and discipline it takes to hold the body firm and still while resisting that rotation the hips/core want to do. You were rock solid, Caroline!! I enjoyed the layout of everything and the exercise choices. Loved the rotational rows, pullovers and bicep holds. And that ab section.. 🔥🔥🔥..😍😍😍! I'll be doing that section again and again in the future. The finisher was tough! My arms were shaking from the start. Your tip came up at the perfect time for me towards the end. Nice reminder for me to take my time!! Quality over quantity always. Paused the workout when you finished and I finished my last 20 reps to hit 100!🥳 My arms were finished at that point. I couldn't even keep my arm bent to stop my watch🤣..my arm just kept straightening back out on me😂! Thanks so much Caroline! See you tomorrow!

[@annpatterson2058]

Hi Caroline. I just wanted to share that these epic programs have help me overcome my body image issues and helped me focus on getting stronger and stay dedicated in my own personal recovery. Thank you so much

[@VictoriousTransfirma]

Caroline you out did yourself with this series just love every one of them.

[@matthewalmond8274]

Hi Victoria...lovely comment! Very well said...hope you are having a lovely day! Matthew

[@CarolineGirvan]

Thank you so much for writing Victoria! And so pleased you are totally embracing the challenges! Well done Victoria! Cx

[@jokintz1]

This week has already been a big week - my legs today were so fatigued from lower body day! Looking forward to doing back n bi's!! Lets appreciate the bicep pump on the finisher - caroline you have guns of steel!!

[@matthewalmond8274]

Hi Jo...hope you have a brilliant workout! Enjoy the finisher! Hope everything is good for you! Matthew

[@jokintz1]

That finisher!! Wow! Used 15kg and 8kg. End Game is kicking my butt! But loving pushing myself!! Another awesome work out! Looking forward to a rest day tomorrow thats for sure!!

[@danibarton6135]

Been really looking forward to this one as looking forward to some ab work! Legs feeling it this morning after yesterday's fab session! Thank you Caroline

[@matthewalmond8274]

Morning Dani...I’m sure you’ll love the abs blast! Hope all is well for you! Hope your legs soon recover! Have a lovely day! Matthew

[@marileedebruyn7192]

This was pretty tough. I'f rate my effort today a 7/10 with some breaks. It took me 56 minutes including warmup but excluding cooldown. The curls were pretty tough. I tried to use my 7kgs and did one set of the hammer curls with them. I managed to do the first hammer hold and took a break half way through the second. I also did the first set of bent over rows with my 12.5 kgs and used 9 kgs for the rest of the workout. I did most of the curls with my 5kg which is solid progress cosidering that I couldn't do curls with 5kgs the last time I did an EPIC programme. Slow progress is still progress. Finisher with 7kg: 15 - 5 - 5 - 5 - 5 - 10 - 10 - 10 - 10 - 5 - 5 - 8 - 7 Admittedly, my form neededa bit of work on the 10s but I tried to really focus on it for the first 25 or so and the last 15 or so. Thanks a mill, Caroline!

[@exiuss26]

I finally caught up. I was a day behind. So I did day 7 and day 8 today and now I’m ready for day 9!!!! Let’s go !!!!!

[@jillbrown3545]

That finisher was deceiving!! Epic as usual Caroline, thank you!!

[@ropafadzodzeka8276]

After powering through this workout the ABS absolutely humbled me! I have never been happier to see a finisher before!

[@ronne384]

Enjoying my rest day while fearful of what tomorrow may bring 🤞This is the first time I've followed along live and I'm really enjoying it.

[@anitamontanaro]

AS YOU SAID, LOVED THE FINISHER! Loved the whole session so much that went straight ahead into the 12 minutes dead bug. Anything with renegade rows is instantly a favourite. I am so loving this EPIC Caroline, it is the best yet!

[@vylia]

Loved it! What a fun workout! Those renegade rows are constantly shaping bodies; I adore them, even though sometimes they seem so challenging to do, I always manage to do them. Thanks, Caroline!

[@brindham4403]

Excited to do this tomorrow, thank you Caroline

[@jillianmielke8536]

Anyone ever hiked out of the Grand Canyon before? It's basically like this - getting to the point where you just can't do it, laughing, and then doing it anyway. I'm beat up in a way that weirdly makes me blissful. Thanks for bringing the grit, Caroline! Once again, I did about half the weight she did and it was PLENTY.

[@CarmenIoneanu]

I did the workout this morning, as yesterday my upper body was quite sore so I decided to take a break and rest. Now, I fear that tomorrow’s full body will be a bit more difficult than usual, but I’ll have to show up and work hard, no matter what 😀. Loved the finisher! Thank you Caroline, for an awesome workout as always! ❤️

[@miriamvaldiviaaguirre]

Me encantan tus rutinas !! Soy nueva suscriptora y aquí me quedo Saludos !! Caroline

[@lissettenathalycastellon2999]

Bienvenida! Aqui quedatè!

[@matthewalmond8274]

A very warm welcome to this community! I’m sure you’ll love the workouts and the kindness and friendship that exists here! Hope you have a lovely day! Matthew

[@lissettenathalycastellon2999]

@@matthewalmond8274 Hello 👋 Matthew so nice to read you! Happy you are here! Always motivating us!

[@matthewalmond8274]

@@lissettenathalycastellon2999 Thank you! Always lovely to hear from you too! See you for Friday full body tomorrow! Matthew

[@erinwhitaker2699]

I loved this one! I completed it with my new 30lb dumbells that I got for my birthday. Thanks Caroline!

[@jeninehoefler3014]

This was the perfect workout for today! I always appreciate how you review form, have tips along the way, and display phenomenal form. Thanks so much for these high quality workouts, Caroline!

[@joycetsai5537]

Yay!! Did it with proud!!! Finally caught up with the current schedule of Day 8 can't wait for Day 9 coming in just couple hours!!! Weights I used were 15lbs and 25lbs. Man so far this is the 2nd tortured 100 reps in this EndGame!! Had to walk around my room to barely finish them all lol. Thank you so much Caroline I can't wait for Day 9 and 10 for the rest of this week!!!!!

[@scottcummings8602]

Caroline is so awesome. These workouts are gold. Please don't stop making workout vids!

[@brindham4403]

Enjoyed 2nd time doing it, getting stronger. Thank you Caroline 💪🏽💪🏽💪🏽

[@jigyasatrivedi7509]

In the single arm row.... I was shivering. 💪

[@seejay2856]

Yaaasss back, biceps and abs sessions are my favorite! Can't wait to do this one later! 💪🏻

[@tovameguira6381]

THAT WAS BRUTAL!!! I used lighter weights and even then I had to drop to my 8lbs lol!! Crazy how the muscle fatigue builds up! 🔥

[@lavideoclipcera]

I am loving the programme! It really is the highlight of my day 💜 Your energy is so contagious I can't help but follow along with the clap, thumbs up and waving at the end, am I the only one? Thank you so much ✨

[@felixderfrosch6597]

Caroline Yeah i am😊 about your performance, I have my next rehab sport appointment again today (this will give me strength to get through it) thank you 😍🤗😎🏆🏅🏅🥇🥇👏🌞🌞

[@samanthamilner4486]

🤯💥💣💪🤯💥💣💪🤯💥 BOOOOOM 💣💥 That was one hell of a solid session, my arms feels as if they've blown up 😅💥 love a back and bicep combo and with the ab section thrown in was perfect 👌👊 Enjoy the rotation single arm rows, and the renegades seem to feel heavier as time went on. 🔥🔥 Those hammer curls-hold-curl was hard, positioned between the curls, 🔥🔥🔥 what a finisher 👌💣💥💪 Loved that. Used 2x15kgs and 2x8kgs and feel awesome now 😁

[@anthonycarson2541]

Loving the guns show Sam they look ripped well done

[@samanthamilner4486]

@@anthonycarson2541 Thanks Anthony, trying so hard to build these little beauties up, time, patience and dedication I will get there slowly but surely 💪😁

[@Becca-xs3jd]

Was such a Great Workout i did it Right away and had so much fun 🤩 greetings from Germany

[@jeevantha123]

Killer workout Caroline! Please think about adding a 3 minute warm-up to the start of your 30 minutes or more workout videos. Love from down under!