Day 22 of EPIC | Dumbbell Shoulders & Core Workout [Supersets]

Let’s add definition to the arms with this shoulder workout with dumbbells combined with core strength and stability exercises with intense supersets!
You will need a mat, something steady to lean against for rear delts and a pair of dumbbells. I am using 2 pairs of dumbbells; 2 x 10kg and 2 x 6kg however you can use 1 pair of dumbbells! Simply ensure you perform at the rate to suit the weight of your dumbbells and ability!
This shoulder and core workout comprises of supersets with 45 seconds of work, followed immediately by another 45 seconds of work and finally 30 seconds rest. We repeat each superset twice before moving onto next!
I do say in the supersets to go immediately into the next exercise however please don’t rush. It may take afew extra seconds to get into position etc so please ensure you don’t worry to much about being ready as soon as beeper goes!
Below are the supersets to be completed twice!
Complete each super set x 2
SHOULDER PRESS
DB TO HOVER
CURL TO PALMS FACING
LEANING PUSH UPS
SINGLE ARM CLEAN TO WINDMILL
WINDMILL (same side)
LATERAL RAISES
PARTIALS
STANDING PARTIAL PRESS
PUNCHES
DRIVING CAR
PLANK HIP TWIST
SINGLE ARM REAR DELT FLY
PLANK TO SIDE OPEN (same side)
ARNOLD PRESS
AROUND THE WORLD
DIAGONAL PRESS
HIPS UP & DOWN
SIT UP TO PRESS
CRUNCH (db on chest)
NOTE: There are CRUNCH PULSES inbetween the SIT UP TO PRESS and CRUNCH superset and the 2nd time for 30 seconds instead of 30 seconds rest! This will be indicated on screen!
Finisher: CLEAN TO PRESS for 45 seconds!
During shoulder workouts and when performing standing in particular really do involve the core so this workout combined the two with more focus on the core with the superset!
I loved this workout...my shoulders and core were so tight after!! In a good way!!😉
No doubt you will all smash it!!
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

[@YakhoAtash]

I should officially announce that I am addicted to Caroline's workouts, and it is the best addiction ever. During the first weeks I was the only person who could notice the changes in my body, but now people around me keep noticing them and it feels awesome. Thank u Caroline for being a light in Covid-19's and 2020's darkness.

[@matthewalmond4688]

Hi Shiva...lovely comment...I fully agree! Matthew

[@YakhoAtash]

@@matthewalmond4688 Thanks Mathew

[@Holaaa655]

Good yes its a light like you said im agree

[@hodaparvin6534]

same here!

[@mimijohn5923]

Me too

[@gmme7314]

Let’s Go!!! ❤️🏋️‍♂️CG!!! Back to the Beginning 2024!!!💫

[@laneylee4735]

Love checking the ‘latest’ comments to see who’s with me on this journey! Shoutout to all of us!

[@angelicadelgadillo6365]

I'm new here too :)

[@katieminahan2272]

When the cooldown music comes on and you think you're done but you're halfway lol

[@shealeighbrandford8600]

this is a MOOOOOOD hahahah

[@lunabafagih3846]

Sama energih..lol

[@candicebland2157]

🤦🏾‍♀️ 😂😂I was so confused..I looked up like..”am I done already”! It was kind of a let down..but I still had more in me to finish! 💪🏾

[@anastasiyaivanova8427]

Haha my son run to me and said, "Are you done, mommy?" I usually work out in the living room, so he often keeps me company. He is now conditioned that when this song comes on, I am done with my workout 🤣

[@theresaroodt1943]

Thank you, Caroline!!! Discovering you was the BEST thing that happened to me in 2020. You are EPIC!!!

[@mora-mora5655]

100% 🙌🏽🙌🏽

[@sanica567]

I agree. I did so many great home workouts, but i find this one to be the best. So little equipment, not too long, great intensity, diversity, great likeable trainer....

[@rachanadalal5582]

Indeed👍🏻🙏🏻

[@devulapallirasagna1454]

Yeah..for me too

[@akankshapandey1168]

Yes yes yes yes yes ❤❤

[@rulahaddadin1106]

I’m noticing my body is becoming stronger each day. Looking forward to today’s workout. Thank you 🙏

[@matthewalmond4688]

Hi Rula...it is so good when Yiu can see your progress isn’t it! Hope all is good for you. Matthew

[@rulahaddadin1106]

@@matthewalmond4688 definitely 😊

[@tiphcollins2002]

Same! 😁

[@Sthefaniegoma]

Epic is really showing me self discipline. Today I woke up with terrible period cramps but I still managed to get my exercise in! Keep up guys and Caroline thank you so much!

[@hadassah6563]

same. I never workout on my period. It kills.

[@hadassah6563]

but i do now. haha

[@lcoyotes]

Ibuprofen is your friend.

[@emilypoznanski8313]

I really love that these are not just random workouts posted on youtube. I love that these videos are posted to design a program. This keeps me so accountable and the workouts are great. I do not know what I will do when I finish this program. Please do more!!!!!!!! :)

[@thabiletsunyane2040]

I think you're well looked after what with EPIC 2, EPIC HEAT and now, EPIC 3!! lol!! Im still only day 22 in September 2021! miles to go before i sleep! (Y)

[@daudujosie315]

I CAN'T WAIT TO SEE MY PROGRESS AT THE END!!! I'm already feeling EPIC

[@sarahmi890]

You are Sooo pretty Girl

[@daudujosie315]

@@sarahmi890 thank you 🙈

[@akshagiri623]

I have graduated from 3to 5 kg db and able to do planks n push ups.. thank you Caroline!

[@luyandaoberholzer138]

Even though this workout was 45mins did not feel long at all . 😍

[@CarolineGirvan]

Excellent Luyanda!! Massive well done so far!! Nearly half way!! ⭐️⭐️⭐️👊🏼

[@lcoyotes]

It sure didn’t feel as long as yesterday’s workout! Somehow the shoulder pain was more bearable.

[@rxoxa]

I am so mentally exhausted these days but I never miss a workout because they are that much healing to me right now

[@dreamxxjust]

I've said it at least 10 times and I will say it again: so INCREDIBLY grateful for your workouts!! The changes I've seen are amazing! Especially my upperbody has become insanely muscular. Sometimes at a random moment I catch myself in the mirror and I'm like woah is that me??! My fitness journey would be nothing without Caroline. Thank you so much for all the time and amazing effort you put in these videos x

[@CarolineGirvan]

😆😆😆love this Juliette!!! It’s a pity of cant really see your back so good as sometimes that is where I notice it on past people I train!! 💓👊🏼⭐️

[@matthewalmond4688]

Hi Caroline...Hi Everyone...it will be nice to give the legs a rest after yesterday’s fun and games...but I think this is going to be a real burner for the shoulders!! And I see there is a good ab blast built in at the end! I am really looking forward to it!! Thank you again Caroline for what I’m sure will be a brilliant workout! Have a great workout and a lovely day everybody! Matthew

[@matthewalmond4688]

Hi Caroline...just finished...as I predicted a great burner fir the shoulders! My shoulders feel great now...in fact so great that it is hard to type on my iPad!! Thanks again, Caroline, and see you tomorrow for abs! I’m sure you will have something good in store for us! Matthew

[@samanthamilner4486]

@@matthewalmond4688 Morning... 😊 I'm early today and just about to workout, I haven't previewed this one so gonna jump straight in 🙈 I'm expecting it to be a burner 😀🔥🔥🔥

[@Nirak373]

@@matthewalmond4688 Hi Matthew, well done! Kudos for training so early and thank you for sharing your experience with us 😀 During yesterday‘s workout I had troubles just to hold the dumbbells (afterwards my arms were a bit of out of my control and typing was almost impossible 😅) and I still feel my forearms, so today‘s workout certainly will be interesting 😄 All the best for you and your shoulders, have a nice day, Karin

[@matthewalmond4688]

Hi Samantha...yes it is a burner! Matthew

[@matthewalmond4688]

Thank you, Karin...enjoy the workout! Matthew

[@herbie13]

I apologise for shouting "what do you have against rest?!" at you during the ab section 🙊😂 loved how you incorporated core and shoulder exercises together for the rest of the workout!

[@katharineofarrogant7805]

Is it bad that I keep saying to family and friends "Feel my arms! Feel my arms!"? 😁💞 Caroline, you are transforming my body every day with your amazing workouts and advice. I would never have thought I'd have been able to achieve this level of strength and endurance 6 weeks ago but, you know, it really does accumulate exponentially. Sometimes I get tired or sweat a lot (!) but I'm never bored and always feel you're right there with me, urging me on. That and the fantastic community here really keeps me going and as we enter another lockdown in England you have never been more needed. Thanks again !!! 🤗💞

[@abhishektodmal1914]

I've come to have grown so fond of your channel, Caroline. I absolutely love every single one of your workouts. They are challenging, well-designed, and well explained. You are such a blessing to so many, and thank you from the bottom of my heart for that. God bless, and may you enjoy good health and an abundance of happiness always! 😀

[@kristinanoall]

Big announcement 📣: I’m finally losing belly fat!!!!! I’ve had various health challenges since I hit about 34, had a baby at 38 (I’m 40 now) and that belly fat has been stubborn. I’m not weighing myself, just going off of looks and how I feel. Today, my stomach looks smaller, and there’s noticeably less fat when I try to grab it, lol! The best part is, I love the way I’m getting healthier! Caroline’s is the first program I’ve really enjoyed, and have been able to stick to. Thank you so much, Caroline, and thank you to everyone who leaves positive, supportive, encouraging comments! This is a great community! ❤😘

[@Martuna747]

I just wanted to say I appreciate that you include a short text description on top of talking at the start. I'm deaf and the captions option isn't available on all videos, but I don't want to miss any important information before starting a workout. Thank you, Caroline!

[@kabrielmcm]

Looks like we're going at the same pace - If you ever need anything I'm happy to try and help!

[@mora-mora5655]

WOW! I had to stop a lot 🙈 going heavy really makes the difference! Thank you for this amazing workout!

[@CarolineGirvan]

😆excellent Mora!!💪😁🔥👏🏻

[@teedzanimagimba1858]

My shoulders are on fire. We have officially taken off, its uphill from here on. Thanks for yet another challenging workout Caro.

[@ChristieRobertson-k3y]

At the beginning of the summer, I was looking for some kettle bell exercises and enjoyed your workouts. Then I saw all of the Epic Workouts and decided to give it a try! I'm a teacher and today was my first day to go back and get my room ready. I had to lift a bunch of furniture to put everything back and did it on my own! Between deep squats to lift and using my arms and core I was so surprised that I could do it all without help. Plus I wasn't sore afterwards. Thank you for all of your help on this journey. As a side note, I did my first sit up in a long time today!!! Felt awesome!!

[@kristinanoall]

Great job, Christie!! And thank you for all your hard work as a teacher-teachers are EPIC! ❤ 🙇🏼‍♀️ 😊

[@darlenemclaughlin5064]

I Never liked working out until I started doing your workouts!! I get so much out of your workouts!! Thank you 60!💜💯💪

[@Squidwerd420]

I know I am late to these videos but I am OBSESSED! Thank you Caroline for reigniting my passion for exercise! You have improved my life significantly with your knowledge and your videos. Thank you!

[@slott2827]

“Time to understand, to play, to love, time to learn, to think, to know... A kiss lasts as long as a kiss, a dream lasts as long as a dream, time lasts as long as time” (Jarabe de Palo)🎶🎶 ... And a Caroline workout lasts as long as a Caroline workout lasts. 😅 Thanks for giving us your time, Caroline‼️ It's such a beautiful time ... Let's toast to life a thousand times, team !! Chin chin 🥂 Carolike forever!! 👍🏽🥇💕Ax

[@CarolineGirvan]

😆😆😆😆excellent Slott!! So thrilled you are embracing these sessions so much!! So empowering too!!💓💓💓👊🏼

[@froschw.9904]

TOP TOP!!! Thank you Caroline Girvan!!! I do your workout in front of the TV every day, it´s fun. I´ve been a fan for months, that´s exactly what we need for the lockdown.

[@anthonycarson2541]

I really love shoulder work, and this is a fab workout. I did struggle on the first few sets probably because I have been trying to increase my weights and also because I am now really focussing on the pace and form. I am also still feeling the forearms from yesterday. Used 12.5 and 10kg and it was very tough however when I was finished my shoulders looked great 👍 I have some really nice definition developing and after this I'm sure that will improve. Holding the core during the movement and the core section at the end really does tighten that area. Have a great day everyone and I hope you enjoyed or will enjoy todays workout. Thanks for yesterdays messages and for the encouragement. Caroline another great workout 💪 @nike need to get you onboard before someone else snaps you up. You look EPIC. See ya tomorrow 😉

[@matthewalmond4688]

Hi Anthony...well done!! You are so dedicated to these workouts and I know you are making such fantastic progress!! 12.5 and 10 kg is so impressive - I was using 8 and 6 kg only!! I really enjoyed the workout and so pleased that you did too. You mentioned the weather in your other post...yes I heard that NI has had a couple of days of heavy rain. It is OK here...yesterday was warm and sunny and today cloudy but dry. When I first moved from Blackburn to Reading I couldn't believe how little it rained! Blackburn is much the same as NI I think! Looking forward to tomorrow's workout...abs and glutes...sounds like a good burner to me!! Enjoy the rest of your day and speak again soon. Matthew

[@anthonycarson2541]

@@matthewalmond4688 Ah Matthew all my relatives are in Blackburn. Sun has just come out and its lovely if not a little blowy. Im actually sore Matthew but we are halfway through and need to continue the progress, yesterdays really worked my lower arms and wrist felt that today. How big did Carolines weights look today 😳 Im just amazed and if theres a second left on the clock there will be an extra rep pushed out. Pretty awesome 👌

[@matthewalmond4688]

Hi Nicola...I love Witton Park. I have walked there so often...with my parents as a child and until recently when I would come to visit my Mum. There are such beautiful walks, to Billing Woods and the Yellow Hills and Pleasington...I guess you know them all! It’s a really lovely place to walk! Matthew

[@CarolineGirvan]

Excellent Anthony!! Knew you would rock this one!! That’s super weight considering the time under tension!! Insane!! 👊🏼👊🏼👊🏼👊🏼 yes so much core stability and strength!! 👊🏼👊🏼👊🏼⭐️way to go Anthony!!🤩

[@anthonycarson2541]

@@CarolineGirvan Hi Caroline tonight I'm sore, insane , hard work but worth it 👌

[@trudimoore1047]

Bring on 1815 when I finish work so I can go home and start this. LOVE a good shoulder and core workout!! Well done to all of you who completed this today, I hope you smashed it. Thank you Caroline 🥰.

[@CarolineGirvan]

Excellent Trudi!! I’m sure you embraced the burn and push it hard with those presses!!💓👊🏼

[@amykrupa-wyckoff4601]

Caroline, thank you so much for this program! I am loving this...even though my legs and glutes are completely shredded from yesterday and I'm pretty sure picking my pen up at work today will be a challenge. Great job, thank you! Have a great day!

[@CarolineGirvan]

Excellent Amy!!! 😆😆💓👊🏼👊🏼👊🏼

[@linnettedickens1286]

My arms are stronger and all burn out, I went all in and full out, thank you Caroline, these classes are tougher and tougher, but good and effective. Thank you and I truly appreciate you. 😀

[@thoughtsoftheheart]

Loving all the variety in the EPIC program! Thank you Caroline for keeping us on our toes and pushing us more than we could ever imagine 😁

[@NoOrAhmed-xo2wk]

I have never been that consistent and addicted to a workout other than your Caroline you are such an inspiration thank you so much 😊

[@CarolineGirvan]

Aw thank you NoOr!! And super to hear this!! Keep it up!!👊🏼👊🏼👊🏼

[@nikkijohnson7332]

I've done Insanity, I've been a distance runner for a decade...but THESE workouts make me feel stronger and healthier than ever before. Thank you Caroline!!!

[@reggieortiz9543]

Putting my ego aside, this workout kicked my ass in a good way!!

[@CarolineGirvan]

Excellent Reggie!!! 👊🏼👊🏼👊🏼you obviously know how to push it!😁

[@tiphcollins2002]

😂

[@heathermanley2604]

These workouts have been an absolute GameChanger!! I’m not only seeing incredible changes in my body, I’m seeing an amazing jump in my strength, endurance, balance and speed on my mountain bike-IM HOOKED!! 💪🏼 I don’t think I’ve ever been so stoked to workout 😆 the night before I’m looking ahead to see what I’ve got coming in the morning ! ♥️ Thank you, Caroline !!

[@MakenaMirero]

🔥🔥🔥somebody call the fire department my shoulders...... Amazing workout Caroline thank you for your dedication.

[@CarolineGirvan]

😆 well done Makena!! You did it!! What a session!! Nearly half way Makena!! 👊🏼⭐️⭐️⭐️⭐️⭐️

[@clarecavalli480]

Oh my giddy aunt. In this heat, that was even tougher. But so rewarding! Whoop. Well done everyone 🙌👏 thank you Caroline x

[@xx_bxbbles3105]

Wowser this was a shoulder burner 🔥🔥💪💪 was mighty glad of some resbite with the ab work at the end !! Caroline your work is amazing , the strength I’ve gained in these few weeks is incredible, feel so different , all thanks to you !😍💕💕💕

[@matthewalmond4688]

Hi Michelle...yes it is so good when you can see your progress...I know that I am getting much stronger since starting this series. Hope all is good for you and have a lovely day. Matthew

[@oleratontlailane6371]

I have fallen in love with this playlist! Especially the song at 37:10, I get so happy when it starts playing 😍

[@pepina_79]

Wow, this is my arm workout! 😍 I grabbed it and squeezed it and made it EPIC! 💪💪💪 Great, thank you Caroline! 🙏

[@CarolineGirvan]

Excellent!! 💓👊🏼👊🏼👊🏼

[@hannajakobsson9863]

I am so happy to have found you Caroline! My body has already changed a lot and I am so excited to continue my journay. My hour with Epic makes my days so much joyful.

[@rupinjeremiah9589]

I think I saw Thor running away crying to his mommy after he couldn't even move your arm in an arm-wrestle.

[@anitamontanaro]

Caroline you are a light in this darkness indeed. Figure that here in Buenos Aires we have no gyms since march. Now I found you and it's astonishing how I can do things I could not 3 months ago, like the side planks with weights. I look forward to the new video everyday, you rule.

[@vickarvan1]

Caroline, the way you combine the sets is epic!!! Great outfit, by the way!!!! 👏👏👏🥰🥰🥰

[@nancyferris4183]

Caroline Girvan is the best thing to happen in 2020! Not being able to go to the gym during the pandemic crushed me but this 10 week EPIC workout saved my sanity and my body. Been doing it with a friend I don't get to see because of pandemic also but we report in each day after workouts on how much stronger we are getting and how much you motivate us. Thank you so much for what you do!

[@CarolineGirvan]

Absolutely fantastic Nancy!! So good you have a training buddy online too!!💓👊🏼😁😁😁

[@riaxhigne7645]

I refer u to all the people asking me how I get fit💪💪💪 mwuaah! Love ya Caroline❤

[@CarolineGirvan]

🤩🤩🤩excellent Ria!! Great when others are noticing your hard work too!!😁👏🏻

[@haasiniv7430]

I absolutely look upto caroline and inspire to be fit mom .. i look forward to do her new epic workouts every single day thank you caro , you are an angel in earth

[@MCollado012002]

Hi there, I am a die hard fan!! Love today’s workout, I find myself saying this everyday!! Have incorporated my brother on the Epic challenge !! We all love you and are grateful to have you in our lives!!🤗🤗💪💪

[@JBlossom25]

My family loves Caroline too!! She’s amazing!!!

[@oliviadyer9957]

After every day of working out, I am so glad I found this workout program. I use to go to my rec center gym and use a workout app that I was paying $10 a month for but it soon got very repetitive and at the right time, I found Caroline and canceled that subscription. I loved this workout 🏋️‍♀️ my shoulders are sore after this. I am starting to see significant changes in my upper body. My arms are a lot more toned and look more muscly and i love it😋 my stomach is more toned too and now my goal is to get abs😂

[@arwab2158]

I am so excited for this.. I am hoping to see progress with controlling the weights better than last week and the one before.. I love that you are incorporating more of our favourite planks and other core works.. Can’t wait to get started!

[@margaritarubio2634]

My arms and shoulders are on fire with this routine. I like it and I like music too. Thansk Caroline!

[@yolokazimkheyiya1517]

Thank you Caroline you're the best, I'm enjoying every workout with you. I can't believe how strong I've become.

[@CarolineGirvan]

Excellent Yolokazi!!! 🤩🤩🤩🤩🤩so motivating when you see and feel progress!! 😁😁👊🏼

[@louiseheavens3417]

Thank you Caroline First workout system that has really changed my strength and has left no stone unturned it has transformed my running

[@logieep9904]

I love the arm to abs, arm to abs combos-they make my most and least favorite workouts keeps me going 💪😅 💪

[@christinamansaray5506]

Thank you for this Caroline! ❤

[@allisonmoore8793]

This was SO MUCH fun! Loved it! Left me smiling!! Thank you!!!

[@Mxm9966]

I am trying new weights and that definitely makes a difference. I struggled through but it is totally worth it . It is only as hard as you push it like Caroline said.

[@ineslafon1807]

Good morning all! Day 22: Finished !!! 👊👊👊👊 Very strong training 🥵🥵 but which feels good! My arms and shoulders are on fire, it's good it's cold🤣🤣 !!! Warm up well beforehand to avoid hurting yourself! good training and have a nice day!

[@AnneObozua365]

Wao👏👏👏

[@matthewalmond4688]

Hi Ines...well done! This was a tough one! Yes, cold here first thing too...I really enjoy doing Caroline’s warm up first. Have a lovely day. Matthew

[@PChiG]

Thank you Caroline, I am hoping to have your arms, biceps, shoulders one day!!! Maybe a year from now! Sticking to you like a glue!

[@Livlif2thefittest]

I’m insanely obsessed with working shoulders! Thank you Caroline!

[@franberlin77]

Great combination! Shoulder work with dumbells is always a challenge for me, while plank variations come as a rest. Loved it.

[@ellies.4479]

Another amazing workout! Following yesterday's workout really helped my legs, especially the hamstrings; they feel amazing EPIC today. I feel more confident in my upper body moves; I can feel the strength and I am so HAPPY!Thank you for all you are doing to make us feel our best! Day 22 Complete!

[@cdalemyp178]

I have upgraded and challenged myself to do 10 lbs and 6 lbs today. This challenging workout was getting me to work harder while maintaining proper form. Thank you, Caroline, for these workouts because I feel that I am gaining strength and confidence from every workout.

[@dra.marianamojicatraumatol7915]

The strenght at my planks is much better! The windmills are soooo hard. Thanks!

[@nathaliethomas9719]

Sweet. I was feeling so achy and just having an off day but decided to tackle this anyway and I was so glad I did. Thanks Caroline.

[@supriyadutta1]

As expected, another wonderful workout session. The combinations are always different and keeps you alert. In the first few weeks, I would do a quick check of all the moves before starting the routine. Now I just let them surprise me. Its fun this way too! You just never know what is coming.

[@jennifertrocchio7481]

Just finished and wow the shoulder burn is real haha! Those supersets were🔥! I was so proud of myself for using a 15 lb dumbbell for the windmills. When we did those a few weeks ago I had to do just bodyweight. It's so motivating to see this progress. All thanks to this Epic program . Caroline is the best trainer around😀💪!

[@stacied9166]

I officially can’t lift my arms such a great workout and workout schedule thank you for all the time you have put into changing lives around the world one sweaty workout at a time can’t wait to see the changes in my body over the next 6 weeks

[@sherryhuras1389]

Hi Caroline. I'm so glad that I found your workouts. I'm going to be 61 years old and I can ALMOST keep up with you! Thanks so much for all your hard work. The time goes by so fast and it's brutal but so worth it.

[@namla101]

Burn baby burn! those Shoulders Boulders, I am very pleased with this session today, my shoulders are loving it. Can I get an "A" from the Epic group following our girl Caroline. Thank you, Sending my love & appreciation always 😍

[@rachelgrazulis5638]

For the first time in my life, arm workouts are what I look forward to the most....!

[@maryamamouzadeh3755]

I love to start my day with your awesome workout, thanks Caroline ❤️❤️❤️😘💪🏻

[@alexandralane7690]

Loved revisiting this one and now I’m matching Caroline’s weights . Woop ! 😊💜💜💜

[@brindham4403]

Brilliant!!!, can't wait to do this 💪💪💪, love your oufit, thank you sooo much caroline, your pretty smile encourages me.🤗🤗🤗

[@amycurtis4706]

Thanks Caroline! I haven't missed a day yet! I was a runner for years and it just didn't do anything no matter how much I ran lately, there was no body change. I am seeing such a change after working out with you for the past couple months! Thank you so much for being you and creating such great workouts! See you tomorrow! 😘

[@CarolineGirvan]

Excellent Amy!! Amazing to hear you are seeing and I’m sure feeling the changes!! Plenty more fun to come and of course more gains for you!! 💓👊🏼

[@leilarishehri9257]

Thank you😍😍I’m really happy because I find you🧡🧡

[@yogashaz3423]

Another great workout. Two years after first doing this session I actually found it easy! Well easyish 😆 I’m loving doing this program again and loving how mentally and physically strong I feel thanks to Caroline. If you are looking for a challenging and rewarding program go for it! Thank you Caroline Girvan, you’re still rocking my world 💪🫶❤️

[@BarbaraDerksen]

Drat! Another one day gap, had to make an “essentially deemed” road trip and our little car almost got eaten by the snow along the way. Thank goodness we subscribe to a roadside assistance and PTL that relatives lived close to the place we got stuck. - we wound up staying a night along the way - and the big takeaway is we finally made it to our destination, safe and sound, car remedied and I was able to do this much anticipated workout FIRST THING this morning! I have learned how to do your workouts in COMPLETE silence so I don’t wake anyone else up, YOU get the first and best (and most energetic) moments of my day! Praying you and your family are entering this Christmas Eve day safely and that you have a peaceful and meaningful holiday. You’re one of the best gifts in my life in 2020 and I only look forward to FINALLY completing your whole challenge in the first months of 2021.

[@manueletchebarnemontalvo9759]

EXCELENT ROUTINE, EXCELENT MUSIC, EXCELENT CAROLINE THANK YOU.

[@BertaCohaagen2084]

Thank you Caroline!!! You are EPIC. Every day a new workout. And every day a bit harder than the previous. Thank you!!💪💚💪

[@CarolineGirvan]

Excellent Esther!! ⭐️⭐️⭐️⭐️👊🏼

[@marionnangobi2937]

Yes am here today 💪💪🙏

[@cathleencb6456]

Amazing workout! I LOVED it❤❤❤. You are the best fitness instructor that I have ever trained with! I am doing exercises that I never imagined I am capable of💪🏾💪🏾. Thank you Caroline. ❤

[@matthewalmond4688]

Hi Cathleen...I agree...Caroline is just the best ever fitness instructor...and she has this wonderful way of getting us all to do things that we thought we couldn't do! That's the mark of a really outstanding instructor. Glad you are enjoying this series; I am too! Have a great day! Matthew

[@CarolineGirvan]

Thank you so much Cathleen!! And way to go girl!!! 🤩🤩🤩🤩

[@GrazeldaMartin]

If Iron has taught me is, don’t be a hero on weights. 4kg and 5kg is your friend on those lateral raises. And come down slow. Thank you for this workout. Tomorrow Day23!

[@nataliedawes7944]

Caroline, you truly are an inspiration! This year has been extremely tough (as it has for so many) but your workouts have given me a focus and the drive to keep moving forward. The changes I have seen in my body and overall strength is insane. More importantly for me is the positive influence they have had on my mental health and wellbeing. I just wanted to say a huge massive thank you ...You are a star! :) x

[@matthewalmond4688]

Hi Natalie...that is a lovely comment...I am sure that Caroline will be really pleased to read it. Hope everything goes well for you...all good wishes, Matthew

[@nataliedawes7944]

@@matthewalmond4688 Thanks Matthew... I always read your comments & feedback, they are a great motivation for me :) Best wishes to you also! Nat

[@CarolineGirvan]

Thank you so much for Natalie for taking the time to write this. It was my original intention when I first uploaded my first home workout at home on YouTune to help motivate and provide ideas of what to do at home whilst places closed etc. I am overjoyed these are useful to you... mentally and physically!! Thank you for joining me. I hope you continue rocking these sessions!! 👊🏼👊🏼

[@marielleister]

I was able to do sit ups for the first time today 😍 I couldn't do a single one before..

[@rathore3371]

EPIC Day -22 ✨Done✌️🥳 continuing after the break of 2 months & I am so happy to start from where I left.

[@jodieclarke6387]

This is my first Caroline workout and I am addicted!!!

[@CarolineGirvan]

Excellent Josie!! I am thrilled you are joining and hope you continue to smash your sessions and feel awesome for it!💓💓👊🏼

[@jodieclarke6387]

@@CarolineGirvan feeling sooo strong and can’t wait for the morning 😋

[@thoughtsoftheheart]

Welcome to an amazing community! I hope you enjoy the rest of the program and feel EPIC 😁💪🏼☺️👏🏼

[@jodieclarke6387]

@@thoughtsoftheheart thank you!!! I’m so excited 😁

[@BarbaraDerksen]

The days I work out I get up while its still dark, work out and by the time the sun rises and turns everything golden, bronze flaming orange Caroline has set my muscles afire! Thank you so much Caroline, you’re the best way to start each day.

[@mihaelabraga9022]

Epic Day 22 completed! It was a tough one!💪 Thank you for your positive energy, it is really motivating💜

[@thyiff2219]

Energy was really low this morning (may be due to lack of coffee) but I showed up and got it done. Feeling much better now because I completed 22 days of the EPIC program and I’m on my way to boulder shoulders. 😂👊👊 Caroline, week 5 has me stepping up my mental game. ✅10/20 - Used 10lbs and 5lbs. The hardest combo was the windmills one. So much admiration for you, Caroline, for using 10kg DB for that move. 😳🦾

[@nesrine.h987]

Thank you so much for all your efforts 🙂

My arms are on fire, I LOVE this post-workout sensation. Never felt before like that. Thanks Caroline! I really appreciated these videos.

[@susianachen9087]

Wooohooo...let's gooo!!! 🙌

[@josguay9624]

Never thought in a million years that I would be using 15 pounds weights for shoulders. I started weight training 2 years ago at I could only handle 5 pounds. The difference with Caroline’s training is that I see progress and I see it faster than in the past. Thanks a bunch😘

[@yashikadhiman8142]

Congratualtions🤩🤩🤩for 300k in advance. .💖💖millions to reach really soon ...seeing you grow make me happy...💪💪👌👌👌

[@CarolineGirvan]

Thank you so so much for writing this... I appreciate it more than you know cx

[@vidyasampathkumar7113]

Oh this one was fantastic! Note to self , never underestimate 'around the world' especially after Arnold presses😵. My favorite was crunch to press!! I was pleasantly surprised I could do it! Thanks CG! You are the Best💓

[@CarolineGirvan]

😆😆😆yes!!! Pretty intense indeed!! Way to go!! You did it!!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼💪😁

[@anlonso38]

Is going to be hard work but here we going I going to get some rest so tomorrow be ready for this work out thank you caroline good night 🙊❤💪💪

[@marshaashley9012]

Love this one!! Please tell are your tights align lululemon?

[@philippebregeat1126]

En tant que professionnel de santé , je reconnais la pertinence des cours de Caroline Girvan. J’ai suivi tous ces programmes Epic et je recommence par Epic 1 en augmentant les poids . Maintenir une motivation à distance n’est pas facile. Caroline a réussi le pari par la qualité et la variété de ses vidéos , bravo !

[@janetbalsamo9375]

My shoulders were burning! Love it!

[@josephfaro9013]

The best of the best for at home disciplined workouts