FUNDAMENTAL Back, Biceps and Core Workout - Dumbbells | EPIC III Day 6

The back, biceps and core will be targeted in this workout with dumbbells and bodyweight with unilateral exercises and compound movement for the back, lots of curls for the biceps and core strengthening and stability exercises! Slow and controlled is the aim of the game today!
For this muscle building session, you will need a pair of dumbbells and your mat! A yoga block is optional to place hand on during single arm renegade rows as it provides height therefore greater range of movement for the row, it also is a great option instead of placing hand on other dumbbell for that height.
Another option is to perform the single arm rows with non working side hand on a stable chair as sometimes this can be more comfortable. In this workout I simply place my opposite hand or elbow on that same side thigh but you can definitely place hand on something if this helps keep your back more inline.
The dumbbells I am using for your reference is one dumbbell weighing 17.5kg for the back exercises and 2 dumbbells 8kg each for the biceps.
The timer will be on for most of the workout 50 seconds of work, 10 seconds rest! However once we reach the biceps portion, the timer will be 40 seconds of work with 20 seconds rest as we will need it!!
BENT OVER ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
RENEGADE ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
SUPINE ROW (one side)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
PULLOVER
PULLOVER
PULLOVER
MOMENTUM ROW (slow lowering)
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!
LANDMINE ROW
LANDMINE ROW
LANDMINE ROW
PLANK HOLD
PLANK HIPS UP TO CENTRE
PLANK HIP TWIST
PLANK SAW
ALTERNATING DEADBUG
DOUBLE DEADBUG
FLAT TO HOLLOW
2 POINT TAP TO SINGLE ARM PLANK
SWITCH SIDE!
HOVER SHOULDER TAPS
40/20
HAMMER CURL HOLD - CURL
HAMMER CURL PULSES - CURL
WIDE CURL HOLD - CURL
WIDE CURL PULSES - CURL
PALMS UP CURL HOLD - CURL
PALMS UP CURL PULSES - CURL
Finisher:
1 MINUTE ALTERNATING CURLS!
With the finisher, you can use that bit of momentum to help get those dumbbells up! But only cheating on the way up; control the lowering portion as always!
This burn out on the biceps was perfect to finish on! To failure indeed!!🔥😁
Week 2 let’s go!!!
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

[@lilyarfithalov5082]

The biceps section was no joke! Every time I train my biceps, I feel how much stronger my right arm is in comparison to the left one. Only unilateral exercises show that difference! Thanks, Caroline! I love working out with you!

[@sharonzeller2270]

Sweet Caroline, you never seem to stop amazing me with your continuing EPIC self, we all need a “Caroline” in our lives and I’m so happy to have you in mine 🥰🤸‍♂️

[@wendybitker7498]

Does anyone else switch places when Caroline does? I find I have to be facing the way Caroline is. Lol Not going to lie, this was a tough one---I could barely lift my weights at the end. It was nice to see Caroline close to the camera straining as much as I was! Have a fantastic Monday everyone!

[@Pip-ti9xp]

I do that haha esp. leg days

[@karena4718]

45 minutes is the sweet spot for me physically, mentally and for my daily schedule. Great compromise between Epic Heat and Epic II. And Caroline gives the add on optional exercise for those that want more. The perfection that is Caroline!

[@amperage8032]

45 minutes is a sweet spot! You can get a perfect workout and add on a little if wanted.

[@Jasondpoitras]

Caroline, we are loving this program! Yes! Exactly what we wanted.

[@matthewalmond4688]

So very true! What a great programme this is! Have fun with week 2! Matthew

[@amperage8032]

I agree, a fantastic program!

[@avocadochony211]

Yes, it’s epic!!! Thank

[@anitamontanaro]

Absolutely loving it

[@matthewalmond4688]

This looks like such a fantastic way to start week 2! The mixture of rows, planks and biceps looks really interesting! Perhaps I’m looking forward to working biceps most! I enjoy a good bicep burn and Caroline has a way of making intense bicep exercises really interesting to do! Happy Monday everyone! Matthew

[@Maryam-sr7pb]

I love working my back .. I fear bicep work 😂

[@nikolinajosipovic7611]

Morning Matthew..have a nice workout..enjoy..happy Monday😁🤗

[@iamdevanshkalra]

Back + biceps + abs = 🔥 I guess we all will be super pumped by the end of today’s session, have a great workout Matthew!

[@dhamodharanmanickam1373]

Good morning Matthew. Combination of Back core biceps it really comply burning session. Have a great workout Matthew.

[@kylefreestyle]

Have a great Monday and enjoy your workout ! Enjoy the time away and I am inspired by your dedication to working out 💪🏾

[@anaknott3234]

This is one of my favorite back and biceps workouts! I love that Caroline added ab workouts in between!!!

[@catherinethomas7476]

beucase of you, my strength has increased and I’ve been braver to pick up the next weight. thank you Caroline! xxx

[@shiraran3619]

Hi Catherina, you're absolutely right about feeling braver with Caroline to dare lifting heavier weights.enjoy the workout🌺

[@matthewalmond4688]

Hi Catherine...well done...so brilliant to read how you are increasing your weights! Shows how hard you are working and how strong you have become! Well done! Matthew

[@catherinethomas7476]

@@matthewalmond4688 Thanks

[@catherinethomas7476]

@@shiraran3619 Thanks

[@catherinethomas7476]

@@MultiNoor13 Thanks

[@tonydenham1209]

I'm a 64 yr bloke in Victoria Australia who has spent a lot of time in lockdown in the last 18 mths. I stumbled across the epic series. Its been a godsend and has helped maintain and Improve my swimming

[@ermenxd6221]

Every epic is better than previous. Epic 3 is the best.

[@onetwo_matthew]

I like how Caroline moves closer to the camera once the bicep curls become _really_ tough... watching her struggle helps me focus on pushing through my own pain! 😍🔥 Will do this after my morning shift 👍🏼

[@matthewalmond4688]

Hi Matthew...yes I find that very motivating too when the bicep curls are getting hard! Have a great workout and hope your morning shift goes well! Matthew

[@onetwo_matthew]

Done with one 17.5kg and two 7.5kg dumbbells. 💪🏼 The first few plank exercises weren't so bad, but the 2 point tap to single arm plank was super hard! P.S. If I don't point out I'm doing the workout later I often get replies assuming I've already done it 😂

[@itzahappy76]

Is it only me who thumbs up and waves back to Caroline at the end of the session? 😊😊

[@always90s]

Those 10 seconds go by so fast. Thanks for the great workout!

[@melinda5610]

😍😍😍! Loved it! I had fun with that. Really loved the layout of the workout. My favorites were the renegade rows and pullovers...as always 😆! I really loved the momentum row..that one really started to burn! Absolutely loved the ab portion. I'll be doing the ab section again in the future as an add-on🤩. The bicep section and finisher were brillant. Those holds BURNED so good! 🔥🔥 Thanks for another great workout and start to my day Caroline. See everyone tomorrow for a challenging leg day 🦵🏻👊🏻🤩!!

[@monikakaiser1643]

Hey Melinda! Happy to hear you nailed it! Nice job! ✨💪🏻✨🤩 Week 2 started strong ...Like you I love renegade rows and pullovers! It makes me feel strong (superhero-moment of my day!😅). I really liked the core work too ... the biceps portion was amazing and once again Caroline proved that she knows how to do a great finisher! 😳🔥🔥🔥💪🏻😆🤣 Wishing you good luck for lower body complexes tomorrow! Happy Monday! Have a great week ahead! ✨🏋🏻‍♀️🤸🏻‍♀️✨🤩😘

[@melinda5610]

@@monikakaiser1643 Definitely super hero moment of the day😂! I love it! She always knows how to do a great finisher. They are always top notch!! I wish you luck tomorrow as well! Time to show how strong we all have become and how far we've come all these months 😉 haha. Sure to be Epic!! I hope you have a wonderful day and great training week.

[@shruthiprakash2506]

Love how we are starting off week 2 with back and biceps! So so important to keep strengthening the back which is so often neglected. I see there are complexes for tomorrow and trisets for day after. Everyone prepared for the intensity to gradually increase? Such a well structured program. Kudos to Caroline for having really gone all out to make each Epic so different and challenging. So so proud to be a part of this community!

[@avocadochony211]

Yes, Caroline’s back workouts are always something else!! Hope you smash it ☺️☺️

[@ewelinamajdakk]

Every time I finish one of your workouts I have tears in my eyes, I feel so strong and empowered. Thank you for being here for us, thank you for being awesome.

[@kylefreestyle]

This second week will further help strengthen our will to get to the end. Last week's level of difficulty really was practical because I had a group bike ride with an average speed of 34kmh... I kept up all because I did Caroline's workouts ❤ 🚴🏾🚴🏾💨

[@matthewalmond4688]

Hi Kyle...great comment...your cycling sounds so impressive! You have become so fit! Shows how superbly hard you have been working! Matthew

[@dickiedum]

I went for a group cycle ride yesterday and I just flew up the hills, I don't enjoy leg work but it has made a massive difference. Thanks Caroline

[@thecrow1207]

congratulations ..good job

[@rfrancoi]

Nice job. Keep it up.

[@carolinebernardo1267]

Congratulations on that!!

[@anayadolison7678]

Love the way her workouts make me push myself wayyyyyy beyond what I thought I could do.

[@Daisy-wc3us]

Day 6 Epic III Done! This was so challenging! Loved it! Great start to week 2!!! Thank you Caroline

[@matthewalmond4688]

Hi Dana...well done! I’ve just finished too...and it was challenging as you say...but I enjoyed it! As you say a great start to week 2! Matthew

[@sonalipawar26]

After completing Epic Heat and now doing EPIC III, Caroline's back and bicep workouts tell me how much stronger I've become! :')

[@vidaliasulbaran9240]

This was a greeeaaaat workout 👊🏻❤️ !!!! I did love very much Epic I & II, they were awesomely full of fun and knowledge from you Caroline. On Epic III, I’m very grateful and happy to see how much I’ve improved and enjoy every workout you give us…. Very much thankful to you 😊 and this very nice community support!!! Ohhh and the Chocolate song !!! I like it every time I hear it makes me smile & the workout more fun …nice day everybody!!!

[@matthewalmond4688]

Hi Vidalia...well done! Great workout! Fantastic to read how much progress you’ve made in epic 3! And as you say isn’t this community just so lovely! Matthew

[@vidaliasulbaran9240]

@@matthewalmond4688 Hi Matthew!!! Hope everything is well. Yesss ….I’m very content to see that now I can play more with different weights and do more push ups , feel a bit more of strength and seeing little by little changes, of course there are things I can’t do much but I’ll always try and listen to Caroline’s tips and advice to figure out how much or what I should or shouldn’t do. Anyways all of this I owe it to Caroline ❤️ and to people like you and this lovely community as you said too !!! Thanks Matthew and keep taking good care of yourself and family. Enjoy your evening!!!

[@matthewalmond4688]

@@vidaliasulbaran9240 Hi Vidalia...Thank you! Lovely comment! Matthew

[@lindsaywolfgangmast504]

The difference in my Renegade Rows from when I started training with you (I’ve done Epic 2 and Epic Heat) is remarkable! So much stronger! Thanks Caroline!

[@evancristin7408]

I loved the abs seccion, full of planks which I enjoyed a lot. Thanks Caroline I liked this workout a lot! Thank you 🌸✨🌈

[@mariafahy7825]

Wow! Loved that! I can’t thank Caroline enough!! I felt so strong today during the plank segment. After 4 kids inside 5 years it feels great to feel so strong!! Thank enjoy everyone!!

[@PranjalSharmaYT]

So excited for this 😄 Today I'm getting new weights 😍 I have increased so much strength because of you Thank you so much Caroline 🙏🏼 have a great workout everyone💪🏼

[@matthewalmond4688]

Hi Pranjal...hope you have fun with your new weights...and so brilliant to read how your strength has increased so much! Shows how hard you have been working! Well done! Matthew

[@PranjalSharmaYT]

Thankyou Matthew Have a nice day

[@JIHYODORANT]

Day 6 done! ✅ The back workout is so hard!! Used 12kg, very intense I paused a lot 🤪 Enjoyed the plank variations + the finisher 🔥

[@Crispyspicycalamari]

I was having such an anxious Monday morning and I couldn’t get myself to do anything. I told myself just to get through the back portion of your workout and was able to finish the complete workout in the end. Thanks for pushing us and creating such great workouts, I feel so great after!

[@preciousjordan5256]

I'm learning that repetitive reps represents how mentally discipline you can be, even though much didn't occur on this workout seession I'm growing to love the repeat exercisees. Thank you Caroline fo your consistant YT content.

[@danibarton6135]

Love the muscle building sessions! Loving the variety in this one too! Rows of any kind are my favourite! Can't wait to get my pump on after work! Have fun everyone! 👊💪

[@matthewalmond4688]

Hi Dani...if you love rows you’ll love this! Actually I enjoyed the planks and biceps more...but the whole workout is great! Have a lovely day! Matthew

[@triciagilchrist3809]

Thank you so much Caroline for motivating this 60 year old to move and follow you..this is EPIC that I made it through to 6!

[@Ariana-zk9qd]

Week TWO BABY!!! This week is full of ups and downs for me lol. I LOVE back day, but complexes aren’t my favorite. Trisets/supersets ARE my favorite, but not the biggest fan of unilateral. Buttt, my favorite way to do HIIT is tabata so it’s going to be an interesting week. Anyways, whatever Caroline says goes haha. Excited to push myself as usual. Have fun guys! I know I will 💪🏾💪🏾😆

[@matthewalmond4688]

Hi...I’m sure you’ll have fun anyway...and Caroline is so good at getting us to embrace things that we thought we couldn’t enjoy! Have a great week of training! Matthew

[@Ariana-zk9qd]

@@matthewalmond4688 oh definitely! Caroline is so unique and incredible with her workouts I’ll follow anything she does bc I know I’ll feel awesome after! Have a great week as well Matthew

[@anitamontanaro]

Really really enjoyed this one and how it was designed, back, planks, curls. Especially the planks and the twits which are my favourites and also THE BUG! This was lots of fun Caroline thank you this Epic 3 is really full of awesomeness 😍🥰💪🏼

[@saidaarfaoui3700]

Good morning! I think I'm going to love this demanding upper body workout. I like doing rows side after side, it allows me to make good reps without feeling pain in my lower back. Thank you again Caroline ❤❤❤👍👍👍You're amazing! Have a great day everyone!

[@matthewalmond4688]

Hi Saida...you really will love this one! It’s such an intense but interesting workout! The finisher is just fantastic...it burns! Have a lovely day! Matthew

[@mercymuteke2256]

A solid back, biceps and core workout. I did challenge myself today and tried to stick with a 17kg dumbbell, it felt heavy but it was doable, slow and controlled. For the Biceps, I used 2x7.5kg Dumbbells which were enough to get the biceps on Fire💥💥💪.

[@trishd.7346]

Ready to get that Strong Back and Looking forward to working on the Biceps. Always Fun Smiling through the Burn! 🔥 Let's GO! 😆👊 Done✔️. Great workout! Back def worked hard with the Rows. Loved the planks. When It came to Curls. Arms were on 🔥. Hold then Curls and Pulses then Curls was tough but it was fun pushing through. Enjoyed it! 🤩 Thanks Caroline!❤️

[@matthewalmond4688]

Hi Trish...me too...I’m really looking forward to the bicep burn! Have a great workout and happy Monday! Matthew

[@kylefreestyle]

These workouts have taken on a whole other level... the level of difficulty has ramped up from epic heat for sure 🔥 🔥 👨‍🚒

[@trishd.7346]

@@matthewalmond4688 Hi Matthew. Happy Monday to you too! Just did it and yes the bicep burn was there and it was intense. Hold then curls and Pulses then curls made it tough. Arms were struggling to lift but feels great to push through. I'm sure you'll love it. Enjoy! 😊

[@trishd.7346]

@@kylefreestyle Oh yes! Caroline really knows how to keep on challenging us and make us stronger while making it Fun. Today's workout is no exception. Had a great workout, Hope you have one as well! Have a lovely day! 😊

[@trishd.7346]

@Jasmine Hi Jasmine 🤗 Indeed it was. Glad you loved it as well. Time flew. Didn't even look at the percentage timer. Have a lovely day! ❤️😊

[@mimitam5001]

Can we just take a moment to appreciate how quickly Caroline responds to our feedback. I haven’t had the time to do Sunday’s HIIT, but I noticed that Caroline you have already done the bold countdown and multiple beeps on Sunday’s video! Thank you so much 💜 And enjoyed today’s workout thoroughly (as always)! 😆

[@dhamodharanmanickam1373]

Good morning Girvantors 💙. Congrats everyone for complete week 1. Wow thumbnail rocks 🔥. Back workout after tempo series , let's smash this. I m excited to try Core. Have great workout Girvantors and all the best for week 2.

[@matthewalmond4688]

Hi Dhamodharan...hope you have a fantastic week of workouts ahead! Matthew

[@zeejones4152]

I realised how strong I'd become doing the 2 point plank - I was pleasantly surprised. Thoroughly enjoying E/3 - challenging and motivating - thank you C 🥰 . Have a wonderful day everyone.

[@iamdevanshkalra]

Back & biceps are a Caroline speciality. We’ll be working our muscles to exhaustion…especially the biceps!! Week 2, we are readyyyy!! Good luck everyone 💙

[@Maryam-sr7pb]

Yess!! Its week 2 already... time flies

[@nikolinajosipovic7611]

Morning Devansh..yes we are ready for week 2..whole week looks amazing..enjoy Devansh..happy Monday🤗😉

[@matthewalmond4688]

So true, Devansh! I’m looking forward to working the biceps too...as you say a Caroline speciality! Happy Monday and have a great workout! Matthew

[@dhamodharanmanickam1373]

Good morning Devansh. Caroline biceps workouts are more unique and excited to see her expression. It's always to train bicep with CG. Have great workout Devansh.

[@sariinaa20]

We’re gonna be like: 🤪 Seriously this epic feels so different to me… it’s much harder than previous epics... It burns more! 🔥🔥 also the theme, the music, and every little detail about these videos, the workouts, and CAROLINE!! 🤦🏻‍♀️ 🤩 I mean the highest quality content I've ever found on KZbin! 👌👌👌

[@audreyb3690]

Loved this workout! Would come back to this one! I was able to increase my weights.

[@mariajosegottbergpraderio9815]

On the last biceps curls my back was on FIYAHH. Thank you Caroline! I'm enjoying this program a lot :))

[@lissetttovar]

Woaaaah you really caught my shoulders in the planks , and then all the core started burning LOL! Awesome Caroline gracias

[@soernst1017]

I have been doing all of your epic and various workout programs since the lockdown. My husband luckily came across your video and loved it and shared it with me. You are absolutely AMAZING and thank you thank you and THANK YOU for sharing your workouts knowledge with the world. I absolutely love you for all that you do!! ❤️

[@erikapacheco9644]

I usually quit by the 3rd day of any workout but this girl is so encouraging and it makes you feel like she is there pushing you to keep going. Can't wait to continue with this Epic journey and can wait to see what kind of results I achieve. Looking forward to working out you make it so much fun enjoyable and challenging at the same time.

[@Romiii_ii]

I adored it! I missed the planks and " old" Epic songs 🎵, it was such a nice variety and timing was great for each ! 😃👏🏻

[@kritikasharma903]

Got into this workout with a mindset that it’s not gonna be very hard but to my surprise I was struggling in the rows itself plus that 10 seconds rest was like flew away in a second. And that abs section was also hard due to the arms already tired until we reach there. Nonetheless an amazing session. Thanks Caroline 💪🏽 My arms are toasted.

[@luislenoirstaraceverde2493]

This was an intense and exciting back workout! I love training back and when I got time I always do the Rows workout from Epic 2. This one is my second favorite. The plank variation was lit! Thx for a other week togheter 💪🏼 YOU'RE EPIC Caroline ❤️

[@DeborahMitchellMediaAssociates]

Happy Monday! This second week is off to a great start. Caroline fit a lot into this session and is definitely taking us to the next level. I wore 2lb and 5lb ankle and wrist weights and used 15lbs and 10kgs for the rows. Using a workout bench helped to stabilize my back so I could concentrate on form, but 10 secs of rest was challenging. I also plowed thru and did the abs add-on. Yes! Caroline thanks for the this great upper body day. Looking forward to the rest of the week. Have a good one everybody!

[@angelinexfit7783]

Oh wow another precious gift from our Epic coach Caroline. Thank you so much💕

[@vanille.sans.filtre]

Just coming back because I promised to comment on each workout I did from Epic III to thank you from your amazing work Caroline! The landmine row felt more challenging than usual for me in this one, it was a relief to drop that dumbbell and get down on the mat for abs!

[@medinadavis7369]

THANK YOU for making the rows one side per interval this time! This makes it easier for me to lift heavier and focus on the movement!!

[@amelielafrance6044]

I really enjoyed the format of this workout and the core exercises in the middle!

[@jaemaxx]

Can't wait to try this tomorrow during my back biceps day! Thanks Caroline ❤❤❤

[@donna8904]

I love back biceps and core!!! 💗

[@elenacohen3468]

I loved, loved, loved, loved it!!!!! It is so great that you incorporated plank and abs exercises, so it turned to be a full body workout! I totally agree with the title that it was fundamental, challenging and sweaty. I enjoyed it so much, thank you❤️

[@etherealevanescent4207]

Thank you, Caroline. I am addictive to your channel. I've been training with you every morning before going to work. You're beautiful, kind, charming, and inspiring.

[@zoekhan9158]

This week was so tough yet so much fun! This is the perfect way to end week one ! I and everyone in this community must be able to realize how much planning, mental efforts as well as hard work is put into every single video.. So for those of you who are doing the workouts do your workout routine for getting fir and healthy. I've been working out since pandemic star I use the 360wellness app start and now I its all worth it. 🤗🥰👌

[@monicabhargava5640]

Great start of second week . Just love back and bi cep workout . Eagerly waiting for the morning to smash this .Today enjoyed HIIT . Getty ng stronger and fitter with you .Thanks Caroline .Have a nice day

[@Lashes20032004]

I only did Day One yesterday but I’ve decided to do them as they’re released to follow the group. I will fit in the 4missed ones as and when I can. Looking forward to this one in a minute 🙌🏻💪🏻

[@paulasurf3830]

Thanks Lord, because of you, i can say:It´s done...August,05th,2024...Halelu Et Adonay!plus 01 surf sesh in this amazing monday,season to be recorded...the Abba's grace is over me!

[@maryamk6988]

This was amazing Caroline, we cant thank you enough for your great efforts💕

[@angelicacole40]

Loved watching Caroline’s dumbbell rolling back and forth during pranks. Much needed distraction. 😂

[@jaelenethom7458]

Thank you Caroline for this program! Today was the first day in a while I have been able to do a standard plank for 50s!

[@sarahleslie6544]

Especially loved the bicep portion of this workout. I just added 15lb dumbbells into the mix and pushed through with a few reps at the heavier weight. Excited to keep building that arm strength. Thank you Caroline!!

[@EsDaniela]

I'm proud I completed day six!! I feel so strong today! thank you so much Caroline 💪

[@KellyLS]

Wow! It has been a while since we’ve had a single arm plank and this set in here today was pure fire! My core was trembling and my arms were shaking! Totally intense! And the bicep moves were brilliant with the hold and pulses followed by full range! Absolutely loved it! Thanks Caroline! Good luck everyone and good job!

[@cjcinmilan]

Absolutely loved today's workout and the way it was split up with the core exercises in the middle. The renegade rows are always difficult for me. Thank you Caroline - could not agree more with all the lovely comments on here.

[@lorraineallen6045]

Wow I’m so rejuvenated Thanks

[@monikakaiser1643]

Day 6 ... done! This was hard work ... it's hard to pick out my favourite part of the workout ... the back portion was intense, the core sequence good fun to do ... and the biceps portion was 🔥🔥🔥! The finisher was amazing! My arms felt so tight afterwards! Great add-on workout ... sweet little burner! 😉 Thanks for the great content, Caroline! ✨💪🏻✨💖🤩

[@orsolyatimeabejanhegyes5356]

Hy Monika im glad you enjoyed this session was absolutly fun im not thinking befor exist combimation like this .I have new thing what i like now ,,pull ower ,, .Yes its really burner the finisher but we done like yesterday hiit was eneough advanced .I not know why Caroline workout its so effectiv but 2 days i feel my triceps sore .I whis your day was lovely i send a cup of tee to drinks whit me 🧘‍♀️🫖i have time ewerybody its going on the ,, job,, im free now a little and im in ,, recovery mood,, .Well done Monika for today we see soon, big hugs 🤗😘🖐🙌👊👏💪

[@matthewalmond4688]

Hi Monika...yes like you I enjoyed all of it...but the core and biceps were my favourites! I just loved the finisher! I enjoyed the weighted abs add on too! Have a lovely day! Matthew

[@monikakaiser1643]

@@orsolyatimeabejanhegyes5356 Good morning, dear Orsolya! Sound's like you had a great morning of exercise! ✨💪🏻✨🤩 Well done! I will tell you something ... I love those 'pullover's' too! With this exercise I can really feel my muscles working hard! Primarily pullover's strenghten the chest muscles but also the large back muscles, core and triceps ... I love it! 💖 Yesterday's HIIT was a fantastic workout to wrap up week 1 and this new workout was our Monday wake up call! 💪🏻😉😆 Hope everything went well for your little boy this morning ... I'm sure he will have a great day with his friends in 'ovoda' (kindergarten)! 🎉😊 And as always you can start your week with a well deserved day off from work! Relax ... enjoy! Happy new week! Wishing you a wonderful day ahead! 🤗🥰😘

[@monikakaiser1643]

@@matthewalmond4688 So pleased to hear that you had a solid and enjoyable training session this morning! 32 curls ... using 8 kg ... that's fantastic! Great accomplishment! ✨💪🏻✨🎉 Enjoy your vacation and have a good time! 🌞😎

[@mora-mora5655]

Morning my dear! I loved today and yes back was intense used my 15kg! I loved core part, she choose the core moves I love haha and biceps 💪🏾 burning a lot and the finisher was my favourite 😍 really had fun today. Well done for today! I will do the add on later with stretching after my run. Have a great day

[@moonkiss66]

Thank you so much Caroline for generously sharing your expertise and this program. You are helping transform my body one epic smile at a time. 😊 💪

[@kimoskam776]

I know I say this everyday but this was brilliant! I loved the core work in the middle and when you got really close to the screen with the bicep holds I felt like you were right in my room with me! I loved it! The add on weighted abs were a little bit challenging as my arms were already tired but I plunged through. How did everyone like today? 🌹

[@sandraoshea5457]

Have a great workout everyone and a great week. Thank you Caroline

[@violinw8646]

Fantastic workout! Loved the combination of all the exercises, the repetitions and the burn out at the end. One of my favorite E3 sessions so far, thank you Caroline!💙

[@soleil0812Elli]

Done 💪💪 I loved this session! Back, biceps and core, what a brilliant combination! I used my 10kgs kettlebell for all the rows 🤗 5 kgs for the biceps! I progressed so much, incredible since more than one year with you Caroline 💙 Thank you so much and thanks to this lovely community for their kind support 👋💙 See you all tomorrow for 🦵🦵🔥🔥

[@monikakaiser1643]

Good evening, dear Elli! Sound's like you've had a solid training session! Wow! Very well done with the weights! Nice job! ✨💪🏻✨🤩 Wasn't this a great workout? I bet you left your session feeling epic! 😉👊🏻 Wishing you a wonderful evening! Rest well! See you tomorrow! 🤗😘

[@soleil0812Elli]

@@monikakaiser1643 Hi Dear Monika, yes I really appreciated this session plus add-on abs 👍 I hope you also enjoyed this first workout of week 2! This morning I hadn't the time to read all the comments, my day was so busy 😰 Have a relaxing evening and see you tomorrow 🌠💙😘

[@irinaandra8080]

Can’t wait to see how this week is going to be, the first one was really demanding, I actually struggled with the HIIT up to the point that even the shoulder taps were the hardest ever… The back is one of my favorites… so let’s go😀 Have a great workout everyone!!

[@iamdevanshkalra]

We’ll do great for week 2 Irina, let’s do this!! Good luck for the workout 🦋

[@matthewalmond4688]

Hi Irina....yes wasn’t that HIIT session a tough one! Hope you love today’s workout! I’m really looking forward to the biceps section! I love a good biceps burn! Happy Monday! Matthew

[@orsolyatimeabejanhegyes5356]

Happy workout dear Irina you are so strong thats your favorit 🙂.I know yesterday im struggling too 😅🤗but i like it so much i feel it so advanced in the finish and i know ,,you are stronger,,be whit me😘

[@Georginamali1]

Same here!!! shoulder taps usually a wee break but yesterday i could hardly breath😂 Im actually still exhausted and contemplating to have a day off and start tomorrow with this session...just shuttered😧 Good luck everyone have a fab week. no doubt it will be a kicker too. We are defo leveling up our games in Epic 3. 💪

[@monikakaiser1643]

Hi Irina! Sound's like you had a great week of training! Happy to hear you nailed yesterday's HIIT session! ✨🤸🏻‍♀️✨🤩 Week 2 ... here we come! Back & biceps is one of my favourites too ... we started strong with this one! Watch out for the finisher! 💪🏻🔥🔥🔥😉😆 Wishing you good luck for your workout! Happy new week! ✨💪🏻✨🤗😘

[@gwnhvy]

Awesome! Really felt the activation in all my muscles. So thankful for this program!

[@rin_rin___]

I was left in a pool of seat after yesterday's workout. So excited to go back to strnght training today. Thank you Caroline for all these amazing workouts!

[@rafaelabotti8117]

Me too!! 😂😂

[@mommyof3_908]

My 3rd time doing this one!!! Fantastic back bi and core workout!! All the essentials ❤🔥

[@christa133]

This is a workout I have on regular rotation and it remains challenging and enjoyable, plus I think core work is so fundamental in supporting overall strength and preventing injuries

[@sharonthompson4774]

Loved this workout. First the back on fire then abs then biceps 🔥🔥🔥 Amazing start to the week, happy Monday everyone 🤩

[@subomi1861]

Thanks for a fun but tough workout, Caroline ❤️❤️

[@buglillylady]

When she came up to the screen....GIIIIRL I don't know where I got that extra energy from but I felt like she knew I was ready to drop them weights! I was like "I'll never give up! She's watching me!" I loved that!

[@victoriagregoire567]

Really happy with today’s workout as it’s just been very relaxing to do this series with a clear head in the morning. These bulky weights definitely made me back muscles pop more though training with them in a such a short time. Another amazing workout for the books

[@CarolineGirvan]

Fantastic Victoria! Yes the slow pace really allows to focus on lifting predominantly with those back muscles! Well done Victoria! Great start to week 2! Cx

[@matthewalmond4688]

Hi Victoria...well done! Sounds like you’ve had a great workout! Matthew

[@victoriagregoire567]

Thank you Matthew i was proud of myself but it was definitely a struggle when we had to slow things down but that made it more to feel the muscles working

[@victoriagregoire567]

@Caroline Girvan thank you so much I really enjoyed this mornings workout and leg day will definitely be promising for sure

[@karenanderson8062]

I am glad to see more core work in Epic III, I am 52 and really need it! Thank you Caroline!

[@yleniacurci145]

I liked this workout very much, not too complicated stuff, gentle on my broken wrist and gave me an idea for a new book: 50 shades of plank.

[@misbahlal8391]

Caroline i wanted to thank you because along with the fitness you have also helped me in developing punctuality and sincerity in my lifestyle . Thank you for your perfect workouts.🥰

[@matthewalmond4688]

Hi Misbah...lovely comment...so good to read this! Hope everything is going well for you! Have a lovely day! Matthew

[@misbahlal8391]

@@matthewalmond4688 thank you. Everything is going fine! Have a nice wonderful day 😊

[@euniceobi6477]

Fantastic! Thank you so much 🙏🏾💪🏾🥰 Caroline, you’re the best!🤗

[@luisachavarria4864]

March 16. Day 6 done. Today I used 15 and 10 lbs dumbbells ❤

[@lisat0705]

This might have been my favorite one yet!!! Feeling so strong!! 💪🏼

[@bharathisrinivasan5640]

This workout was so rewarding: after EPIC II and HEAT, I was able to use 10kg for the back exercises for the first time today. It was also so much fun to have the plank exercises because I could already feel my biceps burning out at this stage. I love all of Caroline's workouts, but especially this one which included body weight movements in between to increase mobility and coordination along with strength. Have fun with EPIC III everyone! And thank you so much for this Caroline!

[@briana-kb5ph]

I can’t wait to start epic 3... I have to take a break while recovering from a procedure, but it’s so hard!! I miss my daily workouts and these look so great! Can’t wait to smash it with everyone!

[@matthewalmond4688]

Hi Briana...I do hope you are soon fully recovered and we look forward to welcoming you back to our team doing epic 3 very soon! You will so much enjoy these workouts! Have a lovely day! Matthew

[@sanjagrdinic1333]

Had a really long and stressfull day. Didn't feel like working out at all. But I did anyway. Now I have a big smile on my face... 😁 Thank you, Caroline, for making me feel epic today!

[@Вставайиделай-ф8ц]

I love that notif about the new workout each morning! This is one of the things I wake up for🤗🤗

[@lisahyland155]

Loving Epic Three so much! Thanks Caroline ❤️

[@virginialuker3339]

That was an awesome workout . You certainly hit all he spots that I need work on. Feel good.

[@elenamerelo8072]

Whoaaaa w-hat a great workout!! Loved the structure and timing! So very enjoying epic 3 😍🔥🙌🏻

[@PaulaJoline]

"How many plank variations do you want?" Caroline: "YES!" 😂😂😂🥵🥵🥵

[@matthewalmond4688]

Hi Paula...I just love doing plank variations...great core exercise! Have fun! Matthew

[@CarolineGirvan]

😆😆😆😆 👊🏼

[@arwab2158]

So many. This is just a flavour!

[@vanessagalvan3661]

@@CarolineGirvan i thought the same. I didn’t even know there were so many plank variations! THANK U ☺️

[@deedeee864]

Right, I was unaware that there was even so many variations until today 😀

[@thanderwomen1555]

Excellent, I am as good as new after this great training. I feel great as I see results👌 Thanks you Caroline! 💕🌹🌹

[@anthonycarson2541]

Into another week decide to use 20kg for the back and increase to 12.5 kg for the biceps. Probably not the smartest move as there are a lot of biceps holds. Next time I will move my rows up to 22.5 kg providing we are on longer rest. Still enjoyed it all and successfully completed along with the plank session which brought me back to the days when we were holding the plank for 4mins. See ya all tomorrow 😉

[@CarolineGirvan]

Oh yesssss Anthony!!! Definitely loving hearing upping the weights!! I plan to up to 20kg next back day hopefully! It depends what else in within the workout! 😆 awesome training Anthony! Always a great session involving rows and those pull overs!!!👊🏼⭐️

[@anthonycarson2541]

@@CarolineGirvan WOW Caroline your choice of weights really are so motivating for so many including myself. I was thinking of increasing chest to 22.5kg but its getting those DBs into position.... once they are there its fine but I think its a little easier on the bench compared to the floor. If you see this can I ask a qee question...on pullovers I cant really get my two hands comfortably on the handle so I either hold the DB by the plates either side or long ways with both hands on one plate.. which would be best ?

[@CarolineGirvan]

Hello Anthony! I completely agree with getting into position with the dumbbells for chest! I can do 20kg if I have a spotter to help me but abit weary of getting into position! Safety first! 🤩 Yes the pullovers, I tend to wrap one hand around the dumbbell and then place other hand on top of the other with dumbbell lengthways so bigger range of movement. But then next set, I would switch hands with other hand being under! So one hand on then cup other hand on top with palm facing same direction! I hope this helps! Cx

[@anthonycarson2541]

@@CarolineGirvan Ah thanks a million Caroline that helps... I do the changing hands on landminds and diagonal press but the weight run longways so thats a little easier, so I will use the same method for the pullovers. Had a lovely evening ...Anthony

[@samanthamilner4486]

@@anthonycarson2541 oooooh check you out 12.5kgs for arms 💪🤩 that's amazing, well done, 🎉🎉 Knew you'd have a good one today, 👊💥 your be out growing those DBs in not long 💯👏

[@debora8903]

Day 6 done ☺️ Thanks for the workout !