Day 8 of EPIC | Dumbbell Upper Body Workout

Day 8 in the EPIC Program and it’s a compound upper body day!!! We will be hitting our entire upper body and core with dumbbells via presses and rows!
The dumbbells I am using for your reference are 15kg x 2 and 10 kg x 2 but one pair of dumbbells is great too!
You will also need a mat! I am using a chair just to provide more comfortable position pressing but it is not necessary. If standing, simply keep knees soft and look straight ahead. The chair should provide support for lower back.
Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total.
We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest!
Below is a breakdown of the exercises.. each is performed for 4 sets. Note that the second set of rows include no rest as we switch arms immediately!
SHOULDER PRESS
ARNOLD PRESS
PUSH PRESS
CHEST PRESS
NEUTAL GRIP PRESS
SINGLE ISO HOLD PRESS
SINGLE ARM ROW (alternating sides)
SUPINE ROW (alternating sides)
PULLOVER
Finisher:
2 x FLYES
1 x FRONTAL RAISES
Please ensure you warm up for at least 5 minutes prior to beginning.
This is a typical session I would have done in a gym setting... 4 sets of each exercise!!
Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!
Embrace these repeats... it will make you stronger!! And I’ll see you then Day 9 for no repeat FULL BODY!!
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

[@samanthaanthony9335]

That last song gave me that push i needed! Girl my arms are on fire! And does it feel good. Because of your videos i have lost 45lbs :) thanks for the drive and awesome videos! I am aware of my form now, thank for the explaining along the way!

[@bethanybauk]

Wow!! Way to go girl!! ❤️👊🏻 Keep smashing it!!

[@samanthaanthony9335]

@bethany B thanks girl! :) means alot its hard work but its paying off..

[@sylviaplaggemars8570]

Bethany B. Wow well done 👍

[@tiffanirichards-billings4336]

It is amazing you have lost 45 pounds!!!!!

[@summerrose1545]

Congratulations on the 45lbs loss!

[@shanellem7091]

I cancelled my gym membership because I became more motivated to workout from you than anywhere else. Thank you for your channel!!

[@lifelovesme]

That’s amazing ! I agree- she has put the motivation back in me and I’m looking forward to workouts these days. And that says a lot considering I’ve been working out for over 13 years !

[@MissPurpleNine]

Totally, I’ve always hated and I mean HATE home workouts and I just love hers!!! 🙌🏼

[@paulinemorris5925]

Same here I won't be going back to the gym enjoy Caroline's workouts much more...I'm in my 9th year of training and have done and tried many different styles of training including many months of PT but these workouts are much better

[@ginasantos944]

That's exactly how I feel!

[@lizg3125]

Sorry. I accidentally hit the thumbs down button when I meant to hit thumbs up. (Probably bc my arms were shaking. Lol. )Keep it up Shanelle!

[@oli5726]

I’ve been lifting for 8 years, started with bodybuilding style and progressed to powerlifting lifting really heavy weights. Hard on the CNS. Coupled with a calorie surplus, I lost my physique in the process and became rather bulky. Anyways, I’ve been doing exclusively Caroline’s workouts for 2 months now and my physique is finally turning into my dream look! Lean with abs and a tapered waist. These WORK. I was skeptical about bodyweight / lighter weights but I’ve retained all my muscle and even added more. She’s opened my eyes to calisthenics style training and the results you can get from it. I mean look at her! She’s living proof! Her physique is to die for. Never stop Caroline, your style of training is unique and there’s no one like you on KZbin. You get results.

[@Luna-ft8yh]

Yes, that's so true. I've done so many different workouts before and nothing worked like this. I see results SO quickly and it's really extreme and it's amazing I finally dare to eat enough and follow her program and know exactly what to do because she's explaining everything so well so I can feel reasured and save, it's awesome

[@marci.m91]

@@Luna-ft8yh Agreed!!!

[@jc3teacher265]

I am in the same position now, minus the powerlifting. Thanks, going to tackle the EPIC!

[@ammoniaburns4846]

@@Luna-ft8yh where do you find her program?

[@Luna-ft8yh]

@@ammoniaburns4846 I followed the EPIC workouts. Do you mean that?

[@la_quinchita]

I thought I was gonna die with the lunges yesterday haha... I didn't even know I was capable of doing that 45min workout... For sure I can with this one. Thanks Caroline! 🌷

[@matthewalmond4688]

Hi Ma...yes, lunges yesterday were a killer...they just went on and on! But great feeling once we’d finished! Hope you enjoy this one! Matthew

[@summerrose1545]

SAME!! Hahaha

[@angelavasquez4764]

Same here.

[@louiseleung8099]

@@matthewalmond4688 hoping there's no lunges in day 8 workout (about to get onto it). Hope you will have a great day 8 workout sessh Matthew 👊🏻

[@la_quinchita]

Hahahaha I was asking myself.. lunges, again?! Then I was extremely happy doing the finisher 😂😂 she killed us..

[@dana1614]

I've been working out with Caroline almost daily for a few months now and it's become a ritual for me. I close the door, the kids are with my husband, and I can just run away from being a mom of two toddlers. This helps my mental health and relieves stress so much better than anything else. Thank you!

[@HayleysCorner]

Also can I just say, I love how you include a stretch at the end of the video rather than just offering it in a linked video generically, because I'm sooooo much more likely to stick around and stretch with you this way!

[@CarolineGirvan]

Excellent Hayley... so nice after all the hard work! Xx

[@shrutibakshi2857]

I am 28 YO, 5 feet tall, weigh 78 kg...needless to say I am obese; but more importantly, I AM Proud... Proud of myself to have made it to day 8 🙏. Awesome series! This is going to take me towards my goal! ❤️

[@inso_maniac]

Did you complete 50 days? And did you lose inches??

[@itsokkbro5739]

@@inso_maniac I did the endgamr and now iam doing epic 1 I can see changes my legs look toned and i lost some inches from my ans more so ever I feel so strong 💪

[@aprilfisher3731]

You go. It’s a beautiful thing to feel strong too.

[@SheriSoltes]

You are perfect and beautiful at every stage. Let’s all keep going together!

[@shockcafe]

the stress of my grandma passing away at the beginning of COVID, COVID, quitting my job, going back to school at 30, moving to a new city across the country health issues, and everything else happening in the last two years really took a toll on my physical and mental health. thank you for what you do Caroline, and for making these programs free. i feel a little bit like my old self again!

[@JenniferCuiPage]

Hang in there. You got this!

[@denisearyana3860]

I love the repeats!! Even when "no repeat" workouts seem more "entertaining", I'm 100% sure that doing 3-4 sets of each excercise and being able to track progress is SO MUCH more effective.

[@lavonnegrady2130]

It took a lot of discipline to workout at home. But when I found your channel I was hooked. Totally doing this challenge. Your body is an inspiration. That tells me your doing something right. Thank you for this. Your like an at home personal trainer.

[@CarolineGirvan]

Fantastic LaVonne!! Lots of fun ahead LaVonne!! Cx

[@goldenvox]

Ditto for me, seriously. I haven't been this "hooked" on anything in a while. I told my boyfriend you're like my in-home personal trainer. So inspiring!

[@jennifer.anguiano]

After yesterdays lunges, I’m loving this one. Challenging, but felt like a breeze even with heavy weight.

[@minanguyen3438]

Couldn’t agree more, yesterday was brutal af. But I’m proud that we made through it ✌️

[@missb9279]

I had nightmares about those lunges 🙈🤣

[@jennifer.anguiano]

@@missb9279 😂😂

[@jenellecarnavon3907]

giiiirrlll I am doing this program for first time. Thoses million and 1 lunges almost had me in tears yesterday.. LOL.

[@shellyvanatta2623]

Finally! A great upper body workout without all the annoying bells and whistles you have to sometimes endure (no talking, no annoying personalities). She is fantastic! And wow! KICK ASS BODY!!

[@CasualEngineering]

Caroline often mentions (and sort of defends) that the workouts include repetitive exercises. I just want to say, I don't mind the repetitive movement at all. I like it, in fact because it's good practice. If I want a workout that's just fun, there are tons already out there. But I'm here because I want stuff that works, even if it's old school, even if it's boring (it's not boring though). I know that repetitive exercise is exactly what works and know lots of bodybuilders who do the same things over and over again. I'm 100% in this no matter what, so bring on the old school effective exercises that give results. Thank you!

[@Elena-px7bj]

Caroline, you blow me away!!! You are like the strongest and fittest 💪💪💪 Your workouts are brutal but effective. You have given KZbin workouts a whole new meaning 😀

[@Livlif2thefittest]

Btw, please tell me I’m not the only one that waves back when the workout is over.......?

[@maripi5522]

Livlif2thefittest I do this too! With a big smile 😁

[@juliegoddard8037]

I do too every time !

[@mstempestous]

i also laugh with her 😂😂

[@treinadinooramlochan4341]

I always wave back! 🤣

[@bethupton385]

Livlif2thefittest I was wondering the same thing I always wave back

[@maja__]

This has to be one of my favorite upper body workouts! Good music and just focus on doing the reps, I can't believe how fast these 40 minutes flew by!

[@Sunshine-eq2zs]

I’m so thankful for your workout Caroline! I recently had to end my gym membership, and was worried if I could still get good workouts at home. My mind and mood began to spiral, as I realize working out is an important part of my mental and physical health-as well as my general well being. Any, who after some weight gain, and loss of muscle gains I became sad. Some how God brought your workouts into my life a few weeks ago, and I am so thankful! Your workouts really push me, and I feel and see a change already in my mental and physical health! So I want to thank you so much for having these workouts available to us. You’re positively impacting so many lives ❤ Lastly, these workouts kick my but!!

[@me-lr1vs]

You just keep bringing those repeats... some if us out here like them. 😎💪

[@CarolineGirvan]

Will do!👊🏼👊🏼👊🏼⭐️

[@mstempestous]

hahaha! definitely with you 👍🏼👏🏼

[@renalu1268]

Repeats get the job done!

[@hadassah6563]

I thought i hated them. Because of caroline, I no longer do haha

[@rachelscott7348]

I feel like I can really concentrate on form and maybe start lifting slightly heavier then move to a slightly lighter weight with sets like this. I was shoulder pressing 8KG which might not sound like much to some but for me I was shocked I could manage it! Thank you xxxx

[@nayarl2924]

I love non repeat workout because it is more interesting and time seems to pass faster. But the repeat workouts are the ones that I can really feel the muscle burn, so I am starting to appreciate it more. ❤️

[@idkwuttodowmylife2952]

Same!!

[@kimberlyroberts5405]

Caroline, I am 58 years old and my husband is 65. We LOVE your workouts and the 10 week challenge is great. I have increased my dumbbell weight 5 lbs since following your workouts.

[@amberlove1129]

😳 I thought today was a rest day, help me Jesus! My biceps are still on hurt from the other day. My legs, omg from yesterday. Ok, I’m a warrior, I got this😳🤪🤦🏽‍♀️💪🏽🙏🏽😓

[@mstempestous]

yea you are 👏🏼💪🏼

[@msj5839]

😆🤭💪🤜🤛

[@tanhuixian5173]

I thought I’m the only one with sore arms from the workout the other day haha

[@bayyy3930]

Omg me too, my arms are in so much pain from the last arm workout, my biceps are on fire 🔥

[@belleg3282]

I wake up at 4:30 am everyday to do the workouts. I feel strong and with all the push ups and sit ups in your videos, I can finally do a full push up and a full sit up. Thank you!!! ❤👍

[@gerimulvany9585]

Caroline another fabulous class, you are so natural, and your attention to detail is unbelievable, so happy I found you!🌹

[@MichelleFaerman]

I LOVED this one! I'm definitely FOR the repeats in workouts - they feel so much more effective. Thank you for everything you do, Caroline.

[@supriyadutta1]

After following Caroline's workouts for the past 2 months, my upper body strength has grown more than I could have ever imagined. These are now my favorite exercises. I have been trying the Crane pose (yoga) since last year, but never got the balance. Recently, I tried and was surprised at how easy it was to do & I know its because I now have the core strength. Looking forward to this exercise in the evening; more feedback after that. (If Monday and Tuesday are any indication, today's is going to be a killer too 😉).

[@CarolineGirvan]

Fantastic Supriya!! All the plank positions and full body movements are paying off!! Well done! 💓💓💓

[@mstempestous]

Thats awesome Supriya! i should attempt arm balances too now after 7 weeks with Caroline

[@jillianmielke8536]

I actually love repeats on the upper body. It goes by so quickly because there are actually so few different exercises. Now, bring Bulgarian lunges or lunges into the equation and I'm crying and swearing. This was a great workout. I did do much lighter weights because I am still so sore from our last upper body workout (biceps mostly!). Took the opportunity to focus on form and feel like a I really learned a lot! Thanks!!

[@pineapple9080]

I'm with Caroline for about 3 weeks now. Doing the challenge. I'm one day behind but I can see the difference already. I got 3 months old baby and feel like already have better body than before pregnancy! I'm absolutely thrilled i found Caroline and she's the only one keeps me going for so long :)

[@CarolineGirvan]

Wow Kasia!! This is all your hard work and dedication!💓

[@goldenvox]

I'm probably a little older than most of your viewers (53), I've had some injuries and I need to do a few modifications, but Caroline, I love your workouts, your attitude, and I am totally inspired and motivated to continue. You are exactly what the doctor ordered. :-) Oh, and I appreciate the repeats, bring 'em on!

[@Dianni_vi]

Caroline you are the best...every morning I woke up motivated just thinking about your new epic daily routine!!! enjoying so much this programe, Thank you lots!!!

[@alexvillota7355]

Totally! Same here ! I do take two days off throughout the week so have couple "extra" workouts ahead. Every day, the night before I peak at what workout is waiting for me the next day! Always super excited to wake up and exercise with Caroline !

[@awkwardashleigh]

I was JUST thinking about how I missed the gym and that type of structure and here came Caroline… doing the damn thing. Feeling so pumped. 💪🏼

[@kaushikshandilya2787]

Yup thanks for posting the workouts as early as possible . We really appreciate that Caroline ❤️🔥.

[@summerlavender17]

I am getting stronger every day and not feeling worn down... and not feeling like I'm risking injury. These workouts feel just right for my body... super intense but not jarring. And not too much HIIT (which tends to make me feel rundown if done too often). THANK YOU SO MUCH, Caroline. You are awesome.

[@nontomfeka9197]

Finishing up my coffee and then I'm doing this, it's only 07h00 in the morning here so I'm excited 😊. Thank you Caroline, you are awesome 🌞🌞🌞

[@CarolineGirvan]

Excellent Nonto!!👌🏼👌🏼👌🏼⭐️

[@AnaSinging]

I have terrible lower back pain from yesterday's workout :( I don't know what I did wrong!

[@rolandeanderson177]

I started this program when it just came out and stopped because I got busy doing other things. I'm now in nursing school and this program is my stress reliever. I am so unfit after not working out for so long. Even with modifications I'm dying, but I'm motivated to keep going. Caroline you are second best motivator, after God. 😊 Thank you!!!

[@jennyfrost2657]

I've not done repeats before but I could be converted, by round 3 you certainly feel it. Upped my weights today (not to same as you Caroline) so no brushing my hair tomorrow!! Enjoy everyone it is another fab workout.

[@CarolineGirvan]

Fantastic Jenny!! Well done!! Yes they really are so important to incorporate.. plus you will appreciate the no repeats even more! Full body Friday is no repeats!! 💓

[@sarah.fb.lindsay]

The involuntary spasms happening by the end of the workout were REAL!! Another great workout! Thank you Caroline!

[@stepha809]

Totally agree with you about the repetitions Caroline!! That’s how we all get stronger 🤩🤩 Super excited for this workout!! Who needs the gym anymore???

[@matthewalmond4688]

Hi Steph..I fully agree with you (and Caroline). Repetitions are really important...it builds stamina and endurance! The lunges yesterday were a good example. Hope all is good for you. Matthew

[@nontomfeka9197]

I too agree with the repetitions, hate them but they are soo necessary 🙂🙂

[@stepha809]

Matthew Almond absolutely Matthew!! We just have to embrace them😊😊 hope all is good with you too!!

[@stepha809]

Nonto Mfeka exactly!!

[@matthewalmond4688]

Hi Steph...just done the workout and it is great as always! Matthew

[@herbie13]

I did not think I'd be able to up my weight in 8 days!! Honestly the feeling of getting stronger is the most satisfying thing. And all thanks to this absolutely glorious trainer 👏🏻

[@andreamanthorne3168]

Love,love,love. I'm one of those that loves sets of a particular exercise. Sometimes it takes the first set to get focused on a particular muscle and then if there's no repeat you don't get the full benefit. Even after the 10 weeks this one will be a fave. Thank you for the inspiration.

[@CarolineGirvan]

Excellent Andrea!!! Absolutely!! This is a solid back to the old school type of training that works!!👊🏼👊🏼👊🏼👊🏼

[@mstempestous]

yes i agree this was great!

[@lenkahomolova3715]

I really enjoyed this workout! Thanks

[@matthewalmond4688]

Hi Caroline...all ready to do this one. I am enjoying this challenge so much...as you said st the beginning it really takes you out of your comfort zone...the message is...go for the burn and when it burns just keep going!! I am definitely pushing my fitness levels up. Thank you! Matthew

[@LB9034-s8p]

Agreed!! I only began formerly training recently, and because of these incredible routines I’m learning to listen, and push, my body. What an EPIC feeling!

[@matthewalmond4688]

Hi Nicola, just done it. I used 8 kg but had to go down to 6 kg for the flyers so nowhere near as heavy as Caroline. Yes, my biceps have been sore too!! This makes some of the rows interesting...you use your biceps quite a lot in these! Caroline...if you see this...I really like doing the repeats...as you say it builds stamina and endurance! Have a great day, everyone! Matthew

[@CarolineGirvan]

Nicola Adair 😆

[@CarolineGirvan]

Nicola Adair Sounds great weight you have Nicola! Cx

[@samanthamilner4486]

@@nicolaadair5649 this workout is amazing, I upped my weight today to 10kgs in each hand and it felt sooooo good, you can do it girl, 💪👊 go for it 🏋️

[@rochellaostrowski1007]

Caroline. I already said this but I love you!!! This workout was genuinely so much fun. You make me want to skip rest days because I’m so excited to see what the next workout holds! As a full time working mom of 4 kids, I am so grateful for what you freely offer to me so that it is possible for me to take care of myself. Thank you!!!!

[@missturn11]

I've been following you for awhile now and you've made a huge difference in my lifestyle BUT the progress I'm seeing just by following this Program is AMAZING! I'm noticing some differences in my body already but most importantly I FEEL stronger. Thank you so much !

[@CarolineGirvan]

Fantastic Tiffany!! You really are training consistently from what I can see and obviously hard girl!!👊🏼💓💓

[@simplykirty]

Caroline's upper body workouts are the best I come across.

[@AnneObozua365]

You are the best Caroline. Just finished the day 7. My body aches. I will do this later after work. I thank God I found you 🙏💪😘

[@priyashaanaayan6522]

Besttttttt trainer ever!

[@rajattiwari7206]

So trueee !

[@jackiemartinez1617]

Still a bit sore from the previous arm workout but that’s not stopping me! It’s go time🤩🤩

[@amayaraymond4486]

Same

[@Joanniep06]

Oh yeah, me too!

[@annfla10]

yeeah, me too. i wonder how I will do with this work out after the arms one two days ago. My biceps are still sore.

[@pamysmeuy5748]

Oh yeahhh let's gooo🔥🔥🔥🔥🔥

[@deniserichards2382]

Me too

[@jokintz1]

Love revisiting these old work outs - 2 years ago today first lockdown in Sydney and I found Caroline not long after we locked down and what a great blessing it was! Completely changed my way of training and my thought process of what i wanted to achieve with my health and fitness journey! Used 15kg each and 10kg each and surprised to see how much better i felt in this work out to previous time! The old music really has me reminiscing about my journey with Caroline and how much I enjoy working along side her every day (except for rest days ha ha).

[@sylviakinyua3841]

Can't wait... so far been following up and caught up!!!!.. LET'S DO THIS!!!💪💪💪💪

[@alexandrasergi607]

Another fantastic workout - I'm loving this Epic program. My arms are shaking and since I can't get to the gym these are sure doing the trick. Thank you Caroline and please keep them coming!

[@vylia]

The power of repetition! I love upper body workouts, and when we have such a challenge, I enjoy them even more. I think I'm ready to level up my current weights. My add-on today: Advent calendar day 1. Thanks, Caroline!

[@cearachavez1295]

No matter how hard these get I am just so motivated!! Thank you Mrs. Girvan!

[@arcellag2121]

Been using the same weights for the past 7 days, today was the first time I genuinely felt they were too light and I need to upgrade! Progress!!

[@CindyBejasa]

Ghorl, samedtttt! I felt stronger today. 💪💪💪

[@oksanakaido8437]

Same here, my current weights are way too light for the arm workouts, feels like nothing! Leg days are still killer even with super light weights though 🤔

[@tiffanypang]

Thank you so much for making these workouts available, Caroline! I was the girl who refused to do any upper body workouts my whole life because I was scared of bulking up. I wouldn't even do pushups! But since I started your program last week, I've increased my weights from 1.5kg and 4kg to 4kg and 7kg today!!! As a 5 foot tall girl, I've always felt little and weak, but I felt so strong and exhilarated today! Thank you for making me feel so empowered and strong through your workouts 💖

[@chiamakaenekwechi1413]

Yesterday workout was really a test of strength for me, I didn't know I have gotten that level of endurance and all thanks to you Caroline!!!! I can't wait to try this out........

[@yensiskos]

Thank god for today’s workout, cause yesterday’s was a torture. 😅

[@vidyasampathkumar7113]

I was ready for the no break rows 30 secs each side. I am using quarter of the weights Caroline is using( 8+8 lbs). So could do more reps. My forearms look Fab , all pumped and veiny!! And Delts and biceps have a bit more definition. Loving it! As usual, thank you for your unconditional love, CG!

[@CarolineGirvan]

Excellent Vidya!! You rocked it!!👌🏼💪💪💪💪

[@vidyasampathkumar7113]

@@CarolineGirvan Thank you!!💓

[@vidyasampathkumar7113]

@@rajashrikamath6007 Bhooms , Thank you!

[@zeinabnur2892]

I really enjoyed it. I started with 5kg since I can’t lift higher with 10kg. I finished with 10kg I can lift only one which I find challenges me more . I can say I think this was low impact today. I’m looking now for 8kg dumbbells as I feel my 5kg is getting lighter and doesn’t challenge me more and my 10kg is heavier on some of the exercise. This shows am getting stronger day by day with ur exercise.

[@panaddafielding4287]

Yes finally I’m have completed my Epic Program 8 today , OMG I’ve been wait so long to do my work exercise been missing all day but now I’ve got a sweaty 🥵 hope I’ve a long deeply sleeping tonight . Good night everyone see you all on Friday 🥵🥵💪🦵💪💗💞🥰😘😘😘

[@loicgoenaga5777]

Hello Caroline ! 8 days with your work-out, and I can feel the changes in my life witch is more energic and fun. I'm a Guy, 44 years old, i find on your job all I need to regenere myself. Thanks a lot 👌😉👍

[@kathrynmaslanka8796]

That was great! I actually loved doing 4 sets of each. It kept me focused! Thank you!!!

[@oml2035]

I absolutely loved this one Caroline, I injured my left elbow before Christmas and just a few short weeks ago I could barely carry groceries. I'm slowly making my way through your videos and am regaining my strength massively! Thank you so so much 😊

[@pinkymedina6298]

Just celebrated 59 didn't know I have the strength OMG this was awesome feel great. Thank you getting stronger everyday.

[@naomikellogg]

this workout was a welcome change of pace from the "no repeat" style from many of the other epic days so far. I didn't realize how much i needed a slower paced workout until i found myself in complete zen about half way through the workout today. loved pushing my upper body strength, but really felt relaxed along the way. you are a magic woman Caroline! I cannot wait to continue this EPIC journey!

[@thyiff2219]

I am sending all my positive energy to everyone who are part of this challenge! 💪 Caroline, you SUPERWOMAN!!! This is the first workout that you used 15kg for upper body!!!?!?! 👁 🦾🦾 Previewed and will do in 6 hours.

[@matthewalmond4688]

Hi Thyff, yes I agree with all you say. 15 kg weights are so impressive! Have a good workout! Matthew

[@thyiff2219]

Matthew Almond thanks Matthew! I hope you have a great workout as well! I was so happy (and relieved) to see the chair set-up after all the lunges we did!! 😆

[@matthewalmond4688]

Hi Thyff...just finished...it is great! Only used 8 kg and had to switch to 6 kg for the flyes. Enjoy the workout when you do it! Matthew

[@kristidazevedo4457]

RIGHT!?!?! I was struggling at 10kg!

[@thyiff2219]

kristi dazevedo you go girl! 10kg??! I went heavy for the back session; I used 20lbs. I like that she used heavier weights than we have seen her used for upper body. It was my motivation to challenge myself with heavier weights as well.

[@jbayoda01]

I love that you re-enforce the technique at each break. I feel like I'm more focused on the technique which then enhances the workout for me. Thank you for your programmes. LOVE THEM!

[@aidandevine2956]

Day 8 already can't believe it. Things are going great for me. Thanks a million Caroline!!

[@danamoore4175]

I am obessed with this program - i love it so much! honestly - one of the best systems I have ever followed - and I have had a trainer for years.

[@kennygrasya]

So proud of myself being able to push through the whole workout , 1 week in 💪 thank you Caroline for this free program🥰

[@helenlawson8811]

LOVED that today! Thank you Caroline! Honestly, these workouts have changed everything!

[@vickarvan1]

Another epic workout!! We are heading to our own Ithaca with you as our leader, Caroline!! 💟💟💟

[@kristinanoall]

I LOVE lifting weights! This was a favorite! It didn’t feel too terribly challenging, yet my arms are shaking now! 💪🏻

[@lilyarfithalov5082]

I upgraded my weights a bit so it was a real strength workout for me. I feel so strong now, thank you, Caroline!

[@maryboitumelokhimbini8641]

Lovved the repeats, my chest and shoulders were on fire. Thank you Caroline, you have reignited my love for training. ❤

[@hannahpriddle4354]

Thank you again Caroline! After a week I'm already seeing the difference! Xx

[@matthewalmond4688]

Hi Hannah...yes...me too! Hope all is good for you. Matthew

[@annapap1351]

Close to the end of my 2nd week. I can't believe I just did the whole thing. I must be dreaming! Of course I don't use Caroline's weight. I am just thrilled I did it, and it really didn't seem too hard, so I am moving to 2 lb higher weights next week. Caroline, you are sooo motivating and your music too. It puts me in a trance, and I just keep on going!!!

[@JiuJitsuTrashcan]

Wow, this workout didn’t kill me like yesterday’s did! lol Rest day tomorrow, then full body on Saturday. Seeing/feeling results and I’m so happy!

[@fb1631]

Like lots of others I’ve cancelled my gym membership too. Absolutely loving these workouts, actually looking forward to them, which I’ve never done before. Thank you Caroline, I’m truly grateful 💪🏻🙏

[@monica97g]

I am loving these workouts! THey are hard and keep me motivated for the next day! Thank you Caroline!

[@christinastyles2600]

wow ! the best upper body workout ever ! I usually go with only 4 kg dumbbells (that's what I ve got) but today ( for the first time in my life !) I did half of the exercises with 9 kg dumbbells! (which my husband welded for me as a present on the International Womens Day )!! it feels amazing ! thanks so much for this fantastic workout, Caroline!

[@venusheart5821]

I was planning to have a rest day today bcs my bicep felt soooo sores like there’s no tomorrow 😭 but I cant stop me from working out & turns out It was easier than week 1 💪🏻 Im wishing all of you the best and let’s enjoy our fitness journey💕

[@richroots4781]

Day 8. of EPIC workouts, I like the fact that there is more action and less talking. The music helps a lot, I feel focused without thinking about the burn so much. I am grateful Thank you loads.

[@Brublondie1]

Thank you Caroline!!! Got it done and although I am so incredibly sore I am going to keep moving forward!! I can feel my body getting stronger with every workout!!! So stoked!!!!!

[@CarolineGirvan]

Excellent and well done!! 💓👊🏼👊🏼👊🏼

[@iamLeilaSafary]

My second time starting this series, I still love it! Thanks Caroline for making my day❤

[@Livlif2thefittest]

This was a great mid week switch up. Slower, heavy weight compound movements... love the pump. And the lying down movements gave my sore glutes a break ;-) Will take tomorrow to prepare for another epic challenge on Friday!

[@Vigilantefnd]

I need a full workout program with this style! Controled and paced! Awesome!!

[@BarbaraDerksen]

The very LEAST I can do is THANK YOU each and every time for every workout. I may switch my “rest” days about - but I WILL complete each and every one of these - I totally look forward to this time here. As much as my morning coffee, and thats saying A LOT! I did not know if I would be able to handle my 8 and 10 lb weights, but I can, so very pleased. Each payday (though I only work a couple days a week) I purchase another set of hand weights in a higher increment. I could waste that money on a meal out or trinkets or clothes or entertainment, instead I’m investing it in ME - and the workouts are because of YOU!

[@CarolineGirvan]

Fantastic Barbara!! Definitely money well spent and they can last a lifetime! Way to go! Will be a great 9 weeks ahead!!💓

[@monicabhargava5640]

I am short of words for you. Another amazing video in the list .I am doing with my lighter weights still feel the burn .. desperately waiting for my heavier weights to deliver.Thanks Caroline .🙏🙏

[@mh-nc1bg]

I used to avoid repeated exercises, but I will embrace them during this EPIC program 😎 I think it will change my perspective towards them

[@CarolineGirvan]

Fantastic Matsumoto!! There is no repeat on Friday though I promise!!💓💓💓💓

[@bethanybauk]

I used to feel that way but now I prefer repeat workouts and the burn you feel!! 🔥

[@adoratauwizeyimana1931]

Have completed EPIC 8 and enjoyed it very much. Loved dancing to the music during rest for the standing exercises. Carolyn, you are a Godsend; you have a beautiful gift👍

[@vansonthewall8]

Pumped for this! Upper body is my favourite 😁

[@fariza01]

Same!!! Although my arms are a bit weak. But I'm working on it!

[@sparkle34342]

I have been missing workout classes so much and this has been amazing! Your classes really motivate me to push myself harder than I ever would by myself. I can already feel a difference in my legs and arms and it’s only been a week. You rule! Thank you!

[@RosieandFriends1]

I really liked this workout. I also cancelled my gym membership after discovering Caroline 😄 I do her workouts plus 15-20 minutes of Pilates and I try and get 12,000 steps a day. 😁

[@brucechafe9039]

What a great workout. Shoulders are burning here now! This is the most engaged I’ve been in a workout program in many years! I love it and can’t wait to see how I transform over the next few weeks. I’ve worked out for many years, and I always told myself that I was giving it my all. But I never truly did. But I am giving this my all. I’ve changed my diet, given up smoking, sleeping fully, drinking water. Thanks for inspiring me and all of us in the comments!

[@cmcarrigan1]

I have committed to your epic series like most, and have cancelled my gym membership. I will reply each day to the workouts as I have completed all epic 1 up until today. I plan to complete epic 1 and move to both epic 2 and hear consecutively. Today was great. Fatiguing the shoulders first to force the chest to work harder was key. Looking forward to tomorrow.

[@CarolineGirvan]

Wow fantastic Christopher! I hope you continue to have fun with your training and also gain a lot of benefits from it! I will definitely watch out for some of your progress comments!!👊🏼⭐️

[@Userhandle7384]

I loved this workout and the repetitions. Thank you for these amazing dumbbell workouts and for giving us workouts that give us results, not what is the most popular! More of these types of workouts, please! Loving this program, thank you for making this available to everyone, what a gift!

[@melissakranz4109]

Loved this workout today!!! It really showed how strong I’ve gotten since finding Caroline’s channel a couple of months ago. The difference is so exciting. I had started noticing muscle loss and now seeing gains. Gotta luv muscle memory at any age.

[@CarolineGirvan]

Excellent Melissa! All your hard work is paying off!!💓💓💓

[@sandyglendale6721]

I am doing this for the 2nd time with a couple of lbs more for weight. I love doing the exercises, I am starting to see definition in my arms, I've lost inches and feeling strong. Thank you Caroline!

[@mariekille1494]

Loved this workout! Time whizzed by! Now rest day ready for full body. My quads are still sore but oh I have some definition!! Thank you Caroline you’re awesome!

[@butterflytears91]

I'm getting married in November and these workouts are exactly what I was looking for! They're hard work but lots of fun, thank you Caroline!