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Day 27 of EPIC - Arms & Abs Workout [DUMBBELLS + BODYWEIGHT] - Caroline Girvan

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Rating: 4.0; Vote: 1

Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout! You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each! The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion! This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs! During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs! When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90- so you can keep repping out those dips! Ensure you ease into the depth slowly and perform the movements smoothly. During the skull crusher, depending on the level of fatigue of the triceps and the dumbbells you are using you can perform with 2 dumbbells or 1! I begin with 2 however to ensure my upper arms don-t move, I drop to 1 dumbbell. REVERSE CRUNCH LEG LOWER TOE REACH ALT LEG LOWER HOLLOW TO V SIT TUCK CLAP V SIT ALT CLAP UNDER HOLLOW TO V SIT TOE REACH (x1 DB) V SIT PASS THROUGH (x1 DB) HOLLOW TO SPRINTER (x1 DB) HOLLOW TO SPRINTER (x1 DB) switch V SIT PRESS TO EXTEND CRUNCH TO HAND CLASP ELBOW X OVER LOWER ELBOW TUCK TO EXTEND SIDE PLANK HIP RAISES SIDE PLANK HIP RAISES ONE SLOW PUSH UP! TRICEP PUSH UP DIPS DIVE PUSH UP UNEVEN PUSH UPS DIPS DIAMOND PUSH UPS DIAMOND COBRA PUSH UPS DIPS SINGLE ARM TRICEP PUSH UP SINGLE ARM TRICEP PUSH UP DIPS SINGLE ARM PUSH UP CHAIR SINGLE ARM PUSH UP CHAIR (opp) DIPS PALMS FACING TRICEP PRESS PALMS FACING FEET PRESS DIPS SKULL CRUSHERS (1 or 2 dumbbells) SKULL CRUSHER PUSH UPS DIPS OVERHEAD LYING EXTENSION OVERHEAD PRESS DIPS Finisher: x1 SLOW TRICEP PUSH UP! Your arms and abs will feel soooooo tight after this! I know you will love this session!
Date: 2022-05-17

← Day 26 of EPIC - Dumbbell Full Body Strength Workout [COMPLEXES] - Caroline Girvan

Day 28 of EPIC - Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN] - Caroline Girvan →

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Comments and reviews: 10

Afromuddi
I'm actually more of a lurker than a commenter, and honestly I always hated push ups. And core workouts. BUT- I managed almost every ab workout on this one and I couldn't even hold my legs up at week 1! I had to make some alternative movements since I can't -sit- on the floor for twists etc. (coccyx operation ans still hurts sometimes) But I was so discouraged that I only managed to do the cobra push up. So I tried it against a wall (I'm heavily obese and my upper body strength is still not as good as I wish I could follow. But I try my best still and maybe after a few kilos and more agility I can manage at least 3 push ups. But today was really frustrating lol. I hope I can do better.
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Kirsty
I found this one just too difficult.
The ab exercises I just can-t do, can they be modified? I-ve had two children and my last via c-section I think has shocked my core even though it was 5 years ago.
I got to 70% already feeling deflated and then the one arm chair push ups caused me to knock this one on the head.
Only time I-ve ever done this. Feeling very deflated.
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Andy
I could do every workout until this one came up that was so difficult and different the dips especially the dips i barely managed to do it i couldn't hold it but i feel great after finishing thank you Caroline --
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Linda
This workout humbled me, made me realize that I have a long road ahead of me to build arm strength. With that being said, I am very grateful to have such a program to work on and build up my strength.
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mtsddideriksen
My only two thoughts were 'how on earth was I ever able to do a weighted dip with bodyweight + 20 kg' and 'Omg I can't even have my legs straight'. But it made me work harder -loved it.
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GeekoutYourWorkout
What do recommend for someone who-s hip flexors pinch or feel tight for all the v sits or suspended legs. Anything I can think about to focus on my abs and not my hips?
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Smilock
All the pushups are KILLY ME and my body just keep dropping on the floor when I try to do triceps pushup- I had to change the last one to cobra instead.
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Lily
My triceps have been working so hard that I can hardly use the keyboard now =)
Thank you, Caroline! Amazing workout as always! Arms of Steel!
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sport
al llegar al minuto 31: 04 con los triceps destruidos y ver el siguiente ejercicio solo me dije -como vamos a hacer ese desvergue neta? -: ''v
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The
I was already sore in the shoulders from yesterdays workout but I finished it! I didn't know I can do so many pushups! WOOP!
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