KETTLEBELL CARDIO WORKOUT - Kick-ass Kettlebell Series | Day 4

Day 4 in the Kick-ass Kettlebell series and it’s Kettlebell Cardio filled with supersets... this 30 minute workout will put your muscular endurance to the test!
For this workout you will need a kettlebell (or multiple weights either dumbbells or kettlebells!) and your mat for to set kettlebell/dumbbell on during burpees and cool down!
The kettlebells I am using are 16kg and 12kg each.
The timer will be on throughout for 1 minute of work, straight into another minute of work (typically a variation of a swing) followed by 20 seconds of rest!
GOBLET SQUAT
SWING
GOBLET SQUAT
SWING
1 1/2 REP SUMO SQUAT
SQUAT TO SWING
1 1/2 REP SUMO SQUAT
SQUAT TO SWING
CLEAN TO SQUAT
ALTERNATING HAND SWING
CLEAN TO SQUAT (switch)
ALTERNATING HAND SWING
PUSH PRESS
SINGLE ARM SWING
PUSH PRESS (switch)
SINGLE ARM SWING
RDL TO STAGGERED SQUAT
STAGGERED SWING
RDL TO STAGGERED SQUAT (switch)
STAGGERED SWING
SQUAT X2 TO PUSH PRESS X2
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS)
SQUAT X2 TO PUSH PRESS X2 (switch)
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS)
Finisher:
3 MINUTES ALTERNATING HANDS SWING!
Go at your own pace... pick a weight that suits the superset but if you have only heavier weights than you’d prefer simply pause when you need to!
Also if you have a weight than is lighter than your prefer, focus that bit more on slowing down the first exercise or adapting it make more challenging such as perform shoulder press instead of push press and goblet squat 1 1/2 reps instead of 1 full rep.. adding that 1/2 rep makes it more challenging!
This is a sweaty session that you’ll love!!
Cx
Always ensure you warm up before any workout, here is my 5 minute recommended Warm Up Routine: • 5 Min Full Body Warm U...
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: kzbin.info...
Complimentary Add-on for this Workout: • 20 Min BURPEE BLAST Ca...
Kick-ass Kettlebell Series Playlist: • KICK-ASS Kettlebell Se...
Social
▶ Instagram: / carolinegirvan
▶ Share your progress, receive community support, join my Facebook Group: / carolinegirvan
Sports Equipment I Use:
▶ My Amazon UK Page: amazon.co.uk/s...
▶ My Amazon US Page: amazon.com/sho...
Business Enquiries:
▶ Email: [e-mail]
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
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

[@mindame7587]

I really do not understand these thumbs down. This woman was send by god ❤️❤️❤️

[@lindapeden3572]

Agreed 👍🏻

[@karena4718]

Sadly some people love to stay mired in negative energy. Also, Caroline is, in my opinion, a trainer for the advanced workout individual. That's no reason to be negative, however. You Tube offers plenty of options for all levels. We love Caroline.

[@sarahlouiselovesplants]

Prob jealous cause she’s attractive or they couldn’t keep up with the workout

[@swatkasham5509]

Thursday May 9, 2024 - Okay, this kettlebell series is legit! I don't have kettlebells so I used dumbbells. This has easily become one of my favorite Caroline programs. It kicked my butt!

[@amysantiago161]

I hope Caroline you never stop making these videos. I love your workouts and look forward to them everyday. They really changed my life.I am grateful for the free content being a student and i hope you don’t stop doing what you do. It really helps us and motivates us.

[@matthewalmond4688]

Hi Amy...lovely comment. May I ask what you are studying and where? I am a chemistry prof at University of Reading, UK. I do hope that all of your studies are going well! Have a lovely day! Matthew

[@iamdevanshkalra]

Hi Amy, such a lovely comment here! Glad to know you’re enjoying these amazing workouts and there’s plenty more to come! We got this. Hope you’ve a good one!

[@pamysmeuy5748]

Hey Amy, it was pleasure reading you this morning. So glad to read the changes you mentioned. Good job👏👏

[@jessicaericezafra7320]

I really hope so too. I never plan to go back to the gym even when pandemic is over as long as she continues to provide structure to our day 😊

[@pamysmeuy5748]

@@jessicaericezafra7320 Totally right. If not, I would redo the existing videos that she has so graciously offered us: I am sure that it will be just as effective. Let's enjoy the present moment☺️

[@sanamonster1]

This kettlebell series is NO JOKE!!!

[@nontomfeka9197]

Its really tough, I love it!

[@iamdevanshkalra]

I agree! 30 minutes do seem challenging & intense with all those snatches, cleans and swings. Happy training to you Sana!

[@sanamonster1]

@@iamdevanshkalra thanks, i need all the luck for this one 😃

[@mora-mora5655]

Today was intense haha 3min of swings 🙈

[@iamdevanshkalra]

@@sanamonster1 Ohhh yes! Be careful while swinging!!

[@ameliadawn1960]

OMG Caroline. My gym classes are in question now. Joining you on my living room floor is soooooo much more enjoyable

[@iamdevanshkalra]

I fear nothing during my workout except flying the kettlebell because that thing will straight up smash anything in its way.

[@Maryam-sr7pb]

😂😂YES!! I almost smashed my knee

[@mora-mora5655]

Haha hope not the TV 😂

[@sanamonster1]

😃😃 yeah right!!

[@matthewalmond4688]

Hi Devansh...yes don’t let go! Have fun! Matthew

[@tumisangPhole]

Imagine those of us who use DB's😂😂😂😱

[@lindsaybaxter831]

Again - Anyone who says 30 minutes is not enough time for a solid workout has never tried Caroline's creations! Looking forward to this butt kicking!

[@lindsaybaxter831]

@@melinda5610 Same here! The finisher about killed me!

[@lindsaybaxter831]

​@@melinda5610 Four minutes is going to be rough! I'll try to go to my happy place....Good luck! :)

[@lindsaybaxter831]

@@melinda5610 Love it! I had to stick with two handed swings to survive!

[@dominic6634]

I've actually read that 20-30min is the optimal time. Its all about intensity

[@teorosenberg4703]

Anyone who says that has no idea about fitnes

[@TheKerpopplenaut]

Not gonna lie, out of all the Kickass Kettlebell days, #4 is by far the most grueling (but also the most rewarding).

[@Bloomingtide]

The beauty of kettlebell training is while swings for example are cardio exercises, so to speak, you workout a lot more than just your cardiovascular system (strength, coordination) and it is full body. So basically the best of each world 😍

[@sylvia1124]

These kettlebell workouts are hard core and don't waste any time! The best!

[@mora-mora5655]

We are getting ready for epic heat 😊

[@carolawende1329]

This kettlebell series is absolutely fantastic!

[@toniann92]

A challenge is to say the very least. But when she’s leading, you keep going.

[@melinda5610]

Yes!! She is my motivation to keep going even when I'm dead tired!!

[@SabrinaFitMind]

So! true! 😍🔥

[@chanelh1972]

Okay but can I just say you Caroline are an ABSOLUTE BEAST, GODDESS AND BLESSING! I am SO thankful to have you as part of all of our lives and how you've built such a strong, and wonderful community ❤️ You are an absolute TREASURE!

[@mora-mora5655]

Very true 🥰😍

[@theonecornelia]

Agree!!!

[@olsonrerj]

I've decided kettlebell style workouts are one of the most underrated ways to train. I have done single exercises in workouts for years, but only very recently started doing whole workouts in this style. The efficiency (weight volume and calories burned in short time) is almost unmatched by any other style of training or exercise. Swings in particular are underappreciated for how much they work glutes and hamstrings, especially these staggered-leg single-arm swings, holy moly! I avoided these workouts for far too long because I don't have any kettlebells, but I recently decided to just go for it with dumbbells and bar plates, and I'm so glad I did! I did this whole workout with 15 lb, 20 lb, and 25 lb. dumbbells. Amazingly efficient and fun, thanks so much, Caroline!

[@sarahlouiselovesplants]

I do agree I am a regular gym goer and the fittest I have ever been in my life looks wise was actually doing 25 min daily kettle bell workouts over covid tbh

[@olsonrerj]

@@sarahlouiselovesplants That's awesome! This encourages me to keep incorporating these workouts into my normal routine!

[@sarahlouiselovesplants]

@@olsonrerj I think it’s hard to believe they are as effective as they are so short but my experience suggests they are unless you want to rly beef up

[@olsonrerj]

@@sarahlouiselovesplants I agree. Yeah, I don't think anyone could win a powerlifting or bodybuilding competition just with kettlebell training, but definitely for people just going for all around "functional" fitness, this is such an effective method!

[@sunstar124]

I totally agree. I've been done a fair few workouts, strength workouts but they weren't quite what I was looking for. Then I discovered Carolines kettlebells supersets and I'm a convert. I mix them up and do different ones when energy and time allow. They seem to fall under a category called metcon, well to me they do. I'll be back again in a day or so. I'm so pleased to have found you Caroline. My penchant for kettlebells is growing.

[@kayleighcarr7775]

Really should be renamed Kettlehell.

[@matthewalmond4688]

Hi Caroline...cardio with a kettlebell sounds interesting and fun...but probably very exhausting too! I’m looking forward to it! I do hope your radio interview with Chris Evans goes well this morning! I know you’ll be nervous...but remember that you always have 100% support from us in your community in everything that you do! Enjoy your day! Thank you again! Matthew

[@iamdevanshkalra]

Hi Matthew, you’re so right about today’s session! It’s gonna be challenging but a good one too! And it’s so good to know about Caroline’s interview with Chris Evans! I’m so happy that it’s happening & wishing all the best to Caroline! And like Matthew said, you have got the support and love from the entire community here! Have a great workout Matthew! ⭐️

[@danibarton6135]

Morning! This one does look fun! Some of my favourite moves in here! Hope you enjoy! Amazing news about the interview with Chris Evans! Good luck Caroline! You deserve the very best! Your hard work and commitment to this has been outstanding! Wouldn't be so confident in my own body if it wasn't for you! ♥️

[@irinaandra8080]

🥳🥳🥳good luck with the interview!!!👍👍👍 & thank you Matthew for sharing this info, I will tune in 😁😎😃

[@sanamonster1]

Morning Matthew, this workout looks tough for sure. Caroline all the luck n love for your interview❤️❤️

[@arwab2158]

She’ll nail it! She has all our support 1000% How are you feeling Mathew? Shot site? Bruise site? If u feel a bit under the weather then take it easy today. Have a good one!

[@lisadriscoll1922]

Really pleased that I discovered Caroline's workouts in January. That was tough today but no pain no gain 💪

[@mora-mora5655]

Her workout so amazing 🤩

[@marionnangobi2937]

I can't miss any of series am becoming more strong and energetic than before 💪just because of u caroline thanks

[@marielaral6927]

That was a sweaty one! 🔥 I started with my 10 kg but quickly dropped to 7.5kg. And still all these swings and squat to swings...🥵 I do enjoy this series a lot, it’s good fun, good workout and nice and short! 4 minutes swings tomorrow 😱 I love the black and white theme of it- clock, lamp, outfits! Our lovely Caroline is perfect to the very detail! 👌🏼😎

[@victoriagregoire567]

This was a hassle with 9 kg lol

[@heatherpoletti6692]

Holy heart rate. I think kettlebell swings are the ultimate test in cardiovascular strength. I used 20, 25 and 35 lb weights.

[@essgeorge3156]

Good luck with Chris Evans!!!!👍👍👍👍Bet you didn't think this would be your life 18 months ago!Thank you,you deserve the world💜💜

[@matthewalmond4688]

Hi Ess...great comment...yes I think this has all come as a great surprise to Caroline. And she is so modest that I think that she sometimes still doesn’t know just how good she is! Hope you enjoy the workout and have a lovely day! Matthew

[@i_jaysmith]

What's this about Chris Evans?

[@matthewalmond4688]

@@i_jaysmith Caroline is on the Chris Evans breakfast show on Virgin Radio this morning. Matthew

[@essgeorge3156]

Thank you Matthew,you too!

[@i_jaysmith]

@@matthewalmond4688 ah I had Chris Evans the actor in my head but should have clocked it was Chris Evans radio presenter 😂

[@daughterofelohim3407]

My day 4 was challenging but worth it. I made it through it. Thank you Jesus!!! Thank you too Caroline your workouts really challenge me and my body!!!

[@jo_jo-dt9sl]

I swear before starting these workouts I was only able to do 1, maybe 2 push-ups. I was able to get through these burpee - pushup rounds without stopping 🙌 Proud of my progress but extremely thankful to you Caroline for giving us all these great workouts to do during these rough times 🙏❤❤

[@mrsritao9187]

Oh my gosh! This was my first time doing a HIIT workout since I got covid (3 months ago). I had lasting heart palpitations and major inflammation in my lungs, so even walking left me winded and dizzy. I am so glad this was my first hard workout back, I am feeling so encouraged and motivated now!!! 🙌🏽💫✨

[@mora-mora5655]

Well done 👏🏽

[@mrsritao9187]

@@mora-mora5655 😘🤔

[@carolinee.n.2234]

That was one of the hardest. But so good for the whole body. Can we have more kettlebells ? Thanks Caroline for your dedication !!!

[@jdaunno1]

LOVE your workouts and music too! I love that you don't talk throughout the workout too. Just a kick butt workout! Thanks!

[@cookwiththebee]

These are serious series! oh my god Caroline you are built from iron! you are smiling in the end after 3 minutes of swings... i am dead on the floor trying to breathe! Well done everyone!

[@mora-mora5655]

🤣😂🤣 I was on the floor too

[@victoriagregoire567]

Yes I immediately got in full body stretch lol after we were done swinging

[@theonecornelia]

😂😂😂

[@laurenrodriguez759]

Me too! 🤣

[@emfaulkner02]

same@@victoriagregoire567

[@sophiemoses8800]

Me and my mam are loving these kettlebell workouts! 🤩

[@mora-mora5655]

This series so amazing! Loving everything

[@minttea3973]

I have to say this one of my favorite workout 🏋️‍♀️ ever!!

[@cobra2830]

I have done this several times!! I love it too!

[@rachanadalal5582]

This kettlebell series is nothing but the marvelous , magnificent magic 🪄 it leaves you feel so amazing and great fun to have that courage to move ahead with lots of efforts and endless fun 🤩 the fun of self satisfaction is more amazed feelings for me than anything else . That last 3 minutes of BURNER swings will left you perceive tremendous energy and discern joy of completion..... I am loving it and gonna for sure respect it 🥳💎🤩👍🏻👏🏻👏🏻👏🏻👏🏻👏🏻

[@shiowraanwong7343]

Really enjoying this kettlebell series Caroline, thank you. Just listened to your interview with Chris Evans, you did well and am proud to be part of the community. My push ups have now gone to 12 reps which I am extremely proud of. It was zero when I started training with you, up to maybe 10 about 2/3 weeks ago. I am so much stronger and ready to up my weights so a big thank you. I have truly found a workout that I love which is resistance training with doses of cardio, hitt, calethenics thrown in. You are a super hero Caroline, you know that? 🖤🖤🖤🖤

[@marieforst5223]

After Iron day 24 i was not only pumping iron i was swimming it🏋🏻‍♀️ thank you Caroline!!💛happy Friday Happy Mother's Day weekend

[@hollycarletti496]

These 30 minute workouts are even more BRUTAL than the 55 minute ones we were doing for Epic 2!😅💦

[@mora-mora5655]

Hahaha love the intensity 🥵

[@sanamonster1]

So true 😅

[@isabelladinapoli1434]

Bible ! 💯 love love her

[@carlysorensen9290]

So glad I am not the only one who's experiencing this! After three weeks off over the Christmas period, I came back to training thinking I would do these 'short, easy kettlebell workouts' to get myself back into it. They are more intense than most of the ones from Epic Heat which I completed before Christmas!!

[@elainerobinson214]

Cardio???? A whole new level of work! This woman is beast!! Lovin it.

[@mercymuteke2256]

Caroline Girvan, you never disappoint. This was really tough mentally and physically, I used my 9kg dumb-bell now that the only kettlebell I have weighs 30kg. 😁. My ass got kicked today! ❤

[@mora-mora5655]

Haha it was a tough one and loved the challenge! Well done 👏🏽

[@rebeccakraemer2143]

Just finished, and I was holding on to that kettle for dear life towards the end. Such an amazing workout, and going into my favorites....(they all are really lol). This is a whole new dimension of different muscles worked and strength and cardio. I feel stronger than ever. Thank you Caroline! 🌸 Enjoy this workout and day all!

[@matthewalmond4688]

Hi Rebecca...lovely comment!! What you say has been exactly my experience this week! Matthew

[@goldengirl36]

This kicked my ass and I’ve used kettlebells for years! Thank you Caroline!

[@mora-mora5655]

Hahaha same 🥵

[@grainnemcgee2432]

This looks a killer one!! Taking a couple of days off, will definitely do this when back. Have a great workout everyone! Thanks Caroline!

[@mora-mora5655]

Enjoy your days off 😊

[@grainnemcgee2432]

@@mora-mora5655 Thanks, enjoy your kettlebell cardio! Looks brill!

[@matthewalmond4688]

Hi Grainne...enjoy your days off!! Well deserved! Catch up again soon! Matthew

[@grainnemcgee2432]

@@matthewalmond4688 Aww thanks, going doing a bit of trail running hopefully, wheezing up the hills! Think Caroline's quad and calf exercises might power me up! Have a lovely few days, enjoy the Kettlebell series, talk soon! G

[@AlexxelA19722791]

Love your kettlebell series with swings. Happy that you included it into 30-minutes’ complex.

[@mora-mora5655]

Really loving it too

[@DeborahMitchellMediaAssociates]

Okay, I change my mind. Today’s KB workout is my favorite of the series. 😜. I feel the KB exercise thru my entire body for at least two days. I may repeat this series all the way up to EPIC Heat. Brilliant Caroline! Have a great day!

[@mora-mora5655]

This series is amazing 🤩

[@rachaelluxton6413]

Thank you Caroline for everything you do. This series has really switched up the use of some muscles. I have been sore this week the next morning especially the trapezius muscles. I hope i am doing the exercises right!! Sending love and light 💚

[@matthewalmond4688]

Hi Rachael...I have discovered some new types of soreness this week too! I think it’s just working with a kettlebell...different from dumbbells...I’d never used a kettlebell before so I guess I could expect some soreness! Enjoy the workout and have a lovely day! Matthew

[@candiceringsell8922]

Can these get any better!!! am loving this KB blast!

[@mora-mora5655]

Amazing series 😊

[@ssingh1989]

Excellent workout.....smashed

[@victoriagregoire567]

Finished this with the 20 min burpee and a quick ab workout. A smoothie bowl was shared by my mother and I after today’s workout. It was a good morning to a another day of class

[@mora-mora5655]

Well done this one was sweaty and adding burpees cardio wow amazing

[@victoriagregoire567]

I felt bad for not doing pre heat but it would have been screwed on time as I would have only had time for 3 of those workouts in my school schedule. So I just will do epic pre heat workouts next week beginning after the Friday full body with kettlebell

[@victoriagregoire567]

Yes I was really tired doing that burpee workout but I went at my own pace adding speed when I wanted to amplify.

[@goncabakr7578]

my sweat and tears are dropping from my ponytail. I cant wait for tomorrow! why is it so addictive?

[@kristofvannieuwenborgh659]

By far the hardest one of the week

[@gerimulvany9585]

Morning Caroline, morning everyone, just got to day 3 now it was great, don’t have kettlebells afraid during single arm swings it was going to aim for the TV! Loving the 30mins , then you can add on if time permits! Hope you all enjoyed it, have a great day, will catch up when work permits! Thanks again gorgeous lady! Bye all! 🌹

[@pamysmeuy5748]

Hey Geri, I just did with DB and it went just fine but we've to be really cautious on the swings. I took rest anytime I feel my grip not being tight. Afterwards, it was so much fun, you even did not notice anymore ☺️

[@gerimulvany9585]

@@pamysmeuy5748 Hi Pamys, I enjoyed it very much, wear my gym gloves they give better grip! Loving the 30min sessions and then can add on if I have time! Thanks for msg, have a lovely day! Geri

[@CarolineGirvan]

😆yes! A lot of swings alright! Well done Geri! What a super week you’ve done!! ⭐️⭐️⭐️

[@gerimulvany9585]

@@CarolineGirvan Hi Caroline you are the star 🌟 my friend! Very cheeky of me have a wedding coming up not till early next year, defo sleeveless dress affair!!! Wondering if you could point me in the direction of WOs you already have on your channel, and advise me on how often etc I should do them for best results! Not expecting miracles, or anything like your amazing ness! Thank you for all you have done for each and everyone of us! 🌹

[@pamysmeuy5748]

@@gerimulvany9585 Good idea on the gym gloves🥰🥰 So glad you nailed it & see ya tomorrow🙋‍♀️

[@rakshibala6201]

The first time I did this, I took 2 big breaks in between! I even had to drop 1/2 kg cuz I couldn't do it! Today, I did it with my usual weights, and required no rest breaks in between! i was even dancing to my music during the intervening 20s haha....thanks Caroline!!!!!!

[@laurasimmonds831]

WOW! By far the most challenging, and I have to say my favourite of the series so far. Such a great workout, this kettlebell series is absolutely brilliant!!

[@mora-mora5655]

It was super intense! Loved it 😊

[@SintaPriceisWonderful]

I have been loving this week Caroline. Thank you sooooooo much.

[@mora-mora5655]

Me too! Amazing KB series.

[@LBenson9306]

I can't wait to do this one tomorrow. I started doing epic1 and epic2 , I finally have gained healthy weightsent from 99lb to now 120. I've never been as toned and felt as confident as I do now thank you so much for all the hard work you put into these workouts!.

[@matthewalmond4688]

Hi Lidia...what a lovely comment! So pleased to hear your progress and also that you feel so much more confident! That is so lovely to hear! Matthew

[@mora-mora5655]

Well done 👏🏽 I feel the same too! I can see back muscles and shoulders 🤩

[@isabeleugenio4734]

I loved. the last three minutes were pretty easy. I didn't think I could do it. I'm using washers and it's working. thanks for these trainings.

[@ritapirata2236]

KB series day 4, what can i say about besides that 3 minutes never felt so looong!!!😂💀 Also just listened to Caroline on VirginUK radio and I must admit I got tiny a bit emotional! Caroline really is one of a kind, a beautiful human being that just keeps on giving🙏🏼💖 So grateful to have these workouts and Caroline presence, even if on a screen, on my daily life*

[@mora-mora5655]

Amazing interview 😍

[@kylefreestyle]

Wow this workout will be so much fun. I get the best pump in my muscles from doing these right when I wake up. I've seen an increase in my muscular definition and tone as well as I've built a pain threshold for endurance building. Thank you Caroline!

[@matthewalmond4688]

Hi Kyle...great comment...I think it sums it all up brilliantly! Matthew

[@karena4718]

Congratulations, Caroline on the Chris Evans interview. This is how you reach 1M+ subscribers!! So happy for you. You deserve tremendous success. Thank you.

[@arielsp2750]

Amazinggggggggg you motivate people kisses from Portugal😘

[@andreaaltamira9221]

Thank you Caroline, you are inspiring, motivating and so much more! For many of us dealing not only with the pandemic but with loss and grief your workouts are a moment of distraction and something we really look forward every day. I am entirely grateful :)

[@mora-mora5655]

I workout because I love it and every day I woke up to workout because I am addicted to your amazing workouts 🥰

[@matthewalmond4688]

Hi Mora...so true...I think we are all a little addicted...but such a good addiction to have! Matthew

[@mora-mora5655]

@@matthewalmond4688 hahaha true 🥰

[@iamdevanshkalra]

Hi Mora, likewise! A day without a workout by Cx just feels so incomplete, isn’t it? I’m really happy about the Epic Heat! Hope you’ve a good workout!!

[@irinaandra8080]

Hi Mora, indeed Caroline managed to make a lot of us adopt a very good workout routine!!! 😉

[@soleil0812Elli]

Me too Mora 💟👋🙌👍💪

[@redvelvetlovesgala]

Am currently diagnosed positive with Covid-19 and did the entire series!! Am loving to stay fit with your program!! Thanks so much!

[@danielaego-aguirre9716]

I’m just laying in the floor, trying to discover if I’m sweating or crying

[@goncabakr7578]

i am crying for sure

[@melodiesoasis]

Both lol🤪

[@OSHTVChannel]

I am more than that

[@deepierson312]

😂😂😂😂😂

[@satiraju6844]

I'm new to kettlebells (even though I used power block until kb arrives) and I didn't realise how enjoyable and challenging the style of wo is! Absolutely loving it so far! 3 minutes of swings!!! Thank you C 💗🤗👍😍

[@tonym7702]

OMG - again at sumo squats my legs were shaking, but that finisher has given my floor a premature need for mopping !!! Now for the cycle ride to work - this is going to be interesting 🔥😂 Thanks for the upload Caroline ! Have a great workout everyone 😁🥳🥵

[@matthewalmond4688]

Hi Tony...yes I think a quadruple espresso day today!! This was a tough one...my body is gradually feeling sore from using kettlebells! But all good fun...I am learning a lot! Hope your bike ride to work is OK! Matthew

[@tonym7702]

Matthew Almond Just arrived managed it without to much burn - I say that once I get inside I’m sure I’ll feel it 😂 and there’s the 15miles back yet too 😅😅 ☕️ x4 sounds perfect ! Have a great day Matthew !!

[@WLouis-vk4bf]

Just found your workouts. I've learned to stop looking at the clock. The only way is 'through'. Get the work done. Thanks

[@NG-ve4ne]

Looking forward to doing this in the morning!. I think the biggest challenge will be those burpees! Felling strong so far, but I probably couldn't have gotten to this stage if not for Epic 1&2! This is a really good progression of workouts!!

[@matthewalmond4688]

Hi NG...yes the burpees were tough but also the 3 minute swings at the end! And tomorrow it is 4 minutes! Have fun with the workout! Matthew

[@mora-mora5655]

I love burpees 😂 why everyone is afraid of burpees lol

[@motshabimorulane8023]

I loved this cardio, had to dig deep though🤸‍♀️🤸‍♀️🤸‍♀️

[@essgeorge3156]

So proud of you!!!!!great interview.I think you just got some new workout buddies!🥳🥳🥳🥳

[@mora-mora5655]

Where can we see the interview?

[@essgeorge3156]

It was a radio interview,I'm not sure how to access a catch up,maybe check out the community Facebook pages for a link?

[@mora-mora5655]

@@essgeorge3156 cool thanks 😊

[@sunstar124]

Oh my word. Someone said this was kettlehell and they weren't lying. I've been looking for workouts that really push me and this is one of them. I've done a few other workouts by you and as hard as they are, I'm starting to firm up. I'll be back to do this one in a few days, as I'm a glutton for punishment , but I'm just going to lie on the floor while I recover.xx

[@efikaim5988]

Wowww!!!Just did it! Sooo hard! Im ready for burpees cardio!Feeling pain everywhere and have marks everywhere from kettlebell! Thank you

[@ShonnMorris]

Caroline didn't disappoint. I got to the point where I was getting through two or three of the other kettlebell workouts without needing to take extra rests. Then this one came along LOL. I had to extend those rest periods and add a few between the set and the swing. This gives me another goal to achieve.

[@ΚΑΤΕΡΙΝΑΚΥΡΙΤΣΗ-β4κ]

Ohh my!!! The wall opposite is plasterboard and I'm scared that the bell will smash through it and land on the living room 😅😅😅😅!!! Just FINISHED!!!🥵🥵🥵🥵💪💯 What a great one!!! Renovation is postponed😄😄the constant swings and the final 3 min were fire 🔥🔥 did the cardio burpees...sweaty again!! Plus 10 min stellar abs🥵 can't wait for tomorrow last workout 👌👌💪!!! Have great day!!!

[@irinaandra8080]

🤣🤣🤣well, maybe it’s time to renovate🤣🤣🤣 but I guess a better grip should be recommended😇😇😇

[@ΚΑΤΕΡΙΝΑΚΥΡΙΤΣΗ-β4κ]

@@irinaandra8080 🤣🤣 definitely use gloves!!

[@matthewalmond4688]

Hi Katerina...yes...don’t destroy your wall...I can well imagine it happening..I make sure I concentrate when changing hands on the swings! Have a lovely day! Matthew

[@mora-mora5655]

That 3min swings wow I was so glad it was one hand swings haha

[@mercymuteke2256]

phew, cardio kettlebell kick-ass workout which did kick mine. What a tempo, I was dripping. I used a 16kg dumbbell, a 12.5kg dumbbell and a 30kg kettlebell only for the sumos. Brilliant one this is.

[@danangelamorrell2599]

So I'm doing the burpee set and my husband comes downstairs from his home office and says, "Whoa, she must be really working you today. I thought the dog was having breathing issues!" 💪❤️💯 - Angela

[@CarolineGirvan]

😆😆😆way to go Angela!! 👊🏼👊🏼👊🏼

[@melinda5610]

😂😂

[@annakarlsson2797]

😄😂🤷‍♀️

[@claudiagonzalez191]

😂😂😂

[@kirstiwalker6770]

Hey Caroline, it was so great to hear you on Virgin radio today totally getting the recognition you deserve for all your hard work. I’m so grateful to be part of the fantastic community you’ve created and so proud I’ve stuck with the work outs however challenging they were. I’m feeling stronger and healthier than ever and it’s all thanks to you and your ability to motivate me. Thanks for all that you do you’ll never know the difference it’s made to my life 💪🏻❤️🙌🏻

[@czarnamambakd]

❤❤ as they say if doesn't challenge you it doesn't change you 💯❤❤

[@orsolyatimeabejanhegyes5356]

🤫agreeded😉💯good luck and enjoy the workout!!!

[@mora-mora5655]

Haha true

[@marlawainscott6656]

I have loved every one of these kettlebell workouts so far! This one looks awesome! Thank you Caroline! Have a beautiful day!

[@mora-mora5655]

Same 🥰 this one was super challenging and loved it.

[@tapuwamakombe7720]

Done, getting stronger every day💪🏿 That last three minutes swing 😳I did it down to the last second 😅

[@mora-mora5655]

Wow well done 👏🏽

[@emilylor5328]

I have no complaints. It is truly great quality and it fits comfortably in my hands. I love it!

[@claudiaromoli4594]

The hardest ever done ✅

[@mora-mora5655]

Haha felt the same, I had to take extra rest.

[@AlexxelA19722791]

Done! Last 20 seconds were eternity. :)

[@mora-mora5655]

😂🤣

[@dropdeaddevil666]

Loving the kettlebell series...can't believe someone disliked the video...I mean why ? Common people

[@mora-mora5655]

There is always someone out there 🤷🏽‍♀️ I bet they didn’t even try it lol

[@dropdeaddevil666]

@@mora-mora5655 totally agree with you there...I just don't get it...

[@mora-mora5655]

@@dropdeaddevil666 I think most of it is jealousy!

[@christineroberts1451]

Redo and still just as tough. Caroline your smile energizes us all!

[@luciakupcova7752]

Pure love this series! Many many thanks Caroline ❤

[@yolandaperez9773]

In my 3rd week of doing my this series and loving it! Down 4lbs, from 171 to 167🎉😅

[@lea_theanis]

super excited for this one! been loving this series!

[@matthewalmond4688]

Hi Aletheanisa...yes I’ve been loving it too! Learning a lot of new things! Caroline is such a brilliant teacher...makes learning new things so enjoyable! Have a lovely day! Matthew

[@iamdevanshkalra]

Good luck with the workout Aletheanisa! So happy to learn the art of mastering the Kettlebell by Caroline! ⭐️

[@luislenoirstaraceverde2493]

The all black series outfit !❤️❤️❤️ Never done a cardio kettlebells workout. Hope i will survive. Wish everyone a 💪🏼 workout!. Loving this series. They are super intense. Each day is a challenge with you Caroline.

[@matthewalmond4688]

Hi Luis...yes a cardio kettlebell workout sounds like it will be fun but very intense too! I’m looking forward to it! Have a great day! Matthew

[@iamdevanshkalra]

Hi Luis, yes all black! It reminds me of EPIC I. Hope you’ve a good workout! A challenging yet fun workout.

[@luislenoirstaraceverde2493]

@@iamdevanshkalra I saw your progress on Ig. Congrats 👏 👏 👏 oh Epic 1... What a beautiful discover was. It changed everything. Wish you a good workout.

[@luislenoirstaraceverde2493]

@@matthewalmond4688 have fun Matthew! I really hope you enjoy this series. I really love it. Wish you a good day

[@iamdevanshkalra]

@@luislenoirstaraceverde2493 Thank you so much Luis! I hope you’re having a good time with the EPIC series!! It’s just so amazing to have these workouts that challenges and brings the best in us!! Have a lovely day ahead! 😃😄

[@LauraWorksOut]

It would be amazing if you did a lower back workout! Thank you for your videos ❤️

[@patriciareihing6456]

Looking forward to this one! Caroline packs a lot into 30 minutes! Enjoying using my kettlebells!

[@anthonycarson2541]

Another tough Day Four. All those swings 😫 used 20 & 11kg KBs and 17.5kg DBs. Really nice transistions in this workout and the time flies by. Final three minutes of swings were mental, did half the time with 20kg KB and the other half with 11 kg KB. You really do feel these KB workouts are working the life out of your muscles 🤩

[@samanthamilner4486]

I really do applaud you for 20kg, 👏👏 my 16.5kg DB was really tough going today, the body is feeling it everywhere, and the 3mins 🥵🥴⚰️😂 1 more day of having our ass kicked.... 😂 We got this 👊💪

[@matthewalmond4688]

@@samanthamilner4486 Hi Sam...16.5 kg is also very impressive!!! As I said to Anthony I used 12 kg and found that hard enough! Enjoy the rest of your day and see you for the finale of his little, intense series tomorrow! See my reply to Anthony if you want to find Caroline's interview! Matthew

[@matthewalmond4688]

Hi Anthony...sorry...just seen from your post further down that you've already seen the interview! Matthew

[@anthonycarson2541]

@@matthewalmond4688 Hi Matthew I noticed you could listen on your phone so it was great. He was pretty nice I thought. I really wish locally we could recognise the achievement more. They are a bit laid back over here but I keep plugging away for the cause.

[@samanthamilner4486]

@@matthewalmond4688 hey Matthew Thankyou, I listened to it this morning on my mobile along with Nicola and Anthony... 😁

[@myrnakeoughmusic]

WOW!!! Sweaty happiness. Caroline, your workouts help me bounce out of bed in the morning and my body feels so good. Thank you!

[@rose2dimples]

Omg! How does Caroline use the 16kg kettle bell through the whole thing. I mainly stuck to 12kg and 8kgs for the swings. My goal... to be as strong as Caroline.... omg what a workout!! I loved it and definitely love the 30 min compressed time frame. Thank you😍😍😍

[@lisalynch6266]

I Just did this with a non weight-bearing right leg! Used an iwalk peg leg! ha ha. I needed to modify a ton [obviously], but for this 57 year old to have an average hr of 116bpm, I'll take it. It was an exercise in balance as much as weights & cardio. Thanks Caroline, for keeping me sane in this 6 weeks of only using my one good leg!

[@ambikaraina8739]

Hey beautiful lady❤️ thanks for making our day sorted with your wonderful workouts 😘😍

[@matthewalmond4688]

Hi Ambika...lovely comment! Well said! Matthew

[@iamdevanshkalra]

Hi Ambika, hope you’ve a good workout! ⭐️

[@ambikaraina8739]

@@iamdevanshkalra yeah just did this one... Loved the hand swing move and 3mins finisher 💪 and then did 10 mins abs complex by Caroline only as did not have the energy to do 20mins burpees complimentary workout 😰

[@nikolinajosipovic7611]

Hi Ambika,beautiful comment..enjoy your workout😄😁

[@ambikaraina8739]

@@nikolinajosipovic7611 yeah had good fun today with hand swings 💪loved swinging the dbs 😂😂 I am exhausted now so I believe I gave my 100%💪😜you too have a great workout 👍

[@DrgnMage2536]

I started on Day 3 yesterday and Day 4 today. I need to find the first one in this series. I have to say, you are my go to trainer, when I don't want to go to the gym or if the gym is too crowded. I really prefer these short training videos. I can get up in the morning, workout, take a shower, have my coffee and head out the door.

[@cristidavila19]

can’t wait to do this today!!

[@mora-mora5655]

You will love this super intense

[@laurenatkinson3998]

These are tough but so so good! Absolutely loving these workouts Caroline, hope everyone else is too! They’re fitting in perfectly with my work schedule and the kids! Thank you again, keep them coming

[@nicolarowlandsadair6715]

Well, wasn't that a tough one! Followed all your add ons this week so far but today I just couldn't. Burpee workout after that, you having a laugh 😂 so did rock hard abs instead. Well done on the radio, you came across very well and sounded warm, enthusiastic and friendly ⭐⭐⭐⭐⭐

[@matthewalmond4688]

Hi Nicola...yes a tough one...and no I couldn't face the burpees either!! Wasn't Caroline's interview lovely! She came across just as she is and just as you describe. Have a lovely day! Matthew

[@anthonycarson2541]

Hi Nicola.we must have all listened to the interview did the workout and then commented. Those swings needless to say not all of the three mins was with the 20kgs

[@nicolarowlandsadair6715]

@@matthewalmond4688 she certainly did. Watch this space for the influx....🙂

[@heatherpoletti6692]

When I looked at the add-on until burpees I was like oh. It was go at your own pace cardio so it was a little bit easier than HIIT. I skipped Mondays add-on because I was already stretching when I saw it. It looked crazy all those Bulgarian split squats.

[@nicolarowlandsadair6715]

@@anthonycarson2541 yeh, I'm off today so I normally take my son to school then start around 9am but was hanging around waiting to start this cos I didn't wanna miss it 🤣 My 3 minutes were first minute single hand, second minute I had to change to normal 2 hand swings, then 3rd minute back to single. It flew by quicker than it normally does today. I'll definitely revisit this series if there's ever a lull in the future.

[@kameo2610]

Im so glad I found your channel! I need to be able to pass my PFT test again, which is completing a 500 yard course withing 5 mins which consists of running, jumping, going up and down stairs and then carry two 45lb kettlebells and then one 45lb and then one 30lb. Really thankful!

[@akritimjn]

Day 4 ✅ 30 minutes felt like eternity!!! What was that😭 I'm going to be so sore but still excited to see what's coming up tomorrow! Addicted to see different ways to kill my body parts with you ❤️

[@mora-mora5655]

Haha I did this after 1h of epic II workout and was tough 😅

[@akritimjn]

@@mora-mora5655 wow!!! Kudos to you! 👍

[@jodyrozin9220]

That was fantastic. So much fun. Love the attached burpees blast workout too. Though I have done weights a good part of my life, I never expanded my workouts to include kettlebells. Wow! Adds a new dimension. Loving these kettlebell workouts. Thank you so much Caroline for your genius and working my mind and body in a different way.

[@abigailsui6803]

Day 4 and I've just burned 300 calories! Love a good 30 minute workout!

[@tysonkampbjj]

These are great workouts. I used the kettlebell workouts to get my legs into good shape for a 6 day wilderness trip where I walked about 7-10 miles a day, up and down 3-6k feet daily, with a 45 lb pack up around 10,000 ft of elevation. The workouts changed from supplementing my pre-trip hikes to being more of the main part of the training. They're just so time efficient and effective, and I find the 16kg is generally plenty of weight. Now that the trip is behind me I thought I'd cruise through this workout but had to pause the video near the end for some extra breathing time. The value in these videos is extremely high, and I say her name constantly and recommend the videos to people. Thank you CG.