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Day 32 of EPIC - Obliques & Shoulder Workout with Dumbbells - Caroline Girvan

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Rating: 4.0; Vote: 1

Shoulders and obliques workout here we come! We will be hitting our entire core abs abs with focus on the obliques followed by a shoulder workout with dumbbells! You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc! The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion. Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders. We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set! PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement. CRUNCH SET DOWN CRUNCH SET DOWN (switch) SIT UP TO WOODCHOP SIT UP TO WOODCHOP (switch) OPP HAND TO FOOT REACH OPP HAND TO FOOT REACH (switch) SMALLER RANGE BICYCLE SMALLER RANGE BICYCLE PLANK HIP TWIST PLANK HIP TWIST PLANK 3 WAY KNEE TUCK PLANK 3 WAY KNEE TUCK SIDE PLANK HOLD FOR 5 SEC SIDE PLANK HOLD FOR 5 SEC (switch) SIDE LYING 2 LEG RAISE SIDE LYING 2 LEG RAISE (switch) CRUNCH ELBOW TO KNEE CRUNCH ELBOW TO KNEE (switch) V SIT SIDE SIT UP V SIT SIDE SIT UP (switch) KNEELING WOODCHOPPER KNEELING WOODCHOPPER (switch) KNEELING WINDMILL KNEELING WINDMILL (switch) WINDMILL WINDMILL (switch) PRESS TO PALM FACING PRESS PRESS TO PALM FACING PRESS ALTERNATING PRESS ALTERNATING PRESS SINGLE ARM PRESS SINGLE ARM PRESS (switch) LATERAL ALTERNATING RAISE LATERAL ALTERNATING RAISE PARTIALS PARTIALS FRONTAL PRONATE FRONTAL PRONATE ALTERNATING UPRIGHT ROW ALTERNATING UPRIGHT ROW ALTERNATING FRONTAL HAMMER ALTERNATING FRONTAL HAMMER FRONTAL TO LATERAL FRONTAL TO LATERAL 90- HOLD REAR DELT 90- HOLD REAR DELT SINGLE ARM REAR FLYES SINGLE ARM REAR FLYES (switch) 45- PRESS 45- PRESS FIGURE 8 FIGURE 8 Burnout: PUSH PRESS! This oblique and shoulder workout is perfect to follow with a cardio session if you feel you have the energy. I will link a low impact cardio workout below! Remember during the shoulders section, keep knees only slightly bent as apposed to locked legs, core braced. Take it slow and controlled. it makes it more challenging! - Train hard and remember to have fun too!
Date: 2022-05-17

← Day 31 of EPIC - 45 Min Dumbbell Abs & Glute Workout at Home - Caroline Girvan

Day 33 of EPIC - Dumbbell LEGS + BICEP Workout - Caroline Girvan →

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Comments and reviews: 10

mtsddideriksen
I was like. More abs -- my abs are sore from both the HIIT and yesterday. But I managed. It was a fun one. I'm definitely feeling the burn from yesterday and today.
Thank you so much. I love these workouts. I am so grateful. Like. I can walk again. I had ligament pain in my pelvis for 1, 5 years now. And this workout has really helped. Obviously I shouldn't have started much earlier bc my ligaments had to heal from childbirth but still. Thank you. I have more energy. I can do more things with kids. And my body is just feeling different. After lifting heavy for years I started yoga and later became a yoga teacher. I need to feel strong. And I love bering flexible too but my body needs the raw strength I'm gaining in this. These workouts are so hard and I didn't know I could train harder than I did when u was younger. But here we are. And these workouts push me way more and are more fun: D
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Amy
Oh my goodness, shoulders and abs are absolutely on fire! Caroline, your workouts are just phenomenal! I've been following your workouts for a couple months now, taking a break from the body building program I've been in since January, and I can feel so much more strength after following your workouts. I love the set-up, the pace. everything! I needed this change and Thank You so much for all you do. So glad I found you! Have a beautiful day!
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sport
thank you Caroline for another day of amazing training! I can't believe I'm still doing the program, I never thought I would finish it. My first week was like -this is NOT for beginners- but here I am and I'm feeling strong every week. I'm even using heavier weights! I'm so glad I still have EPIC II and III to go: D hehehe
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Melinda
Great workout. Solid burn! - I loved the Oblique portion. I will definitely be do that again as an ab add-on-! The shoulder portion was phenomenal as always. Loved the exercise choices from start to finish! Thanks Caroline!
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sport
Sometimes I'm really grateful that this are home-workouts, so no one can see me wave back at you in the screen when the workout is over hahahahha. I love your videos!
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Tiffany
Perhaps my favorite so far! I absolutely love training shoulders-and obliques are my favorite ab region to hit, so this was perfection!
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Thabi
LOOOOOVED THIS! altho the abs were complaining after 3 days straight of training them! ugh! and best of all its LEG DAY TOMORROW! yaay!
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nikeylee94
I realize that I need to work on my plank. I however enjoyed the kneeling windmills. Thank you Caroline -
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besca1999
good thing I put my hair up before the workout - I think it has to stay that way for the next 2 days lol
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Holly
what are your thoughts on doing these videos in 2 parts? my days don't work very well to do it all at once.
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