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Day 42 of EPIC - Dumbbell CAPPED Shoulders & Core Strengthening Workout - Caroline Girvan

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Rating: 4.0; Vote: 1

Let-s build the shoulders and tighten our core with this dumbbell and bodyweight workout! It-s all about control lifting and lowering throughout this entire core, abs and shoulder workout! During the shoulder exercises, try to relax! Breathe and try to keep those shoulders down. Focus on full range of movement, trying to match pace lowering and lifting of weights (difficult to do but you try to, whilst ensuring knees soft and core tight. During the planks, ensure your shoulder blades are not too far apart or too close together. Your legs should be very tight (squeeze your quads and glutes) and look straight down! And again, breathe! You will need a mat and pair of dumbbells. I-m using 12. 5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat! The timer will be on for 45 seconds of work focusing on the delts, straight into a core specific exercise (that also applies work to the shoulders) for 45 seconds followed by 30 seconds rest. We repeat each superset twice! PRESS DOWNWARD DOG TO PIKE PRESS DOWNWARD DOG TO PIKE ARNOLD PRESS PLANKS HIPS UP HOLD ARNOLD PRESS PLANKS HIPS UP HOLD LATERAL RAISES (same side) DECLINE PLANK SIDE HOLD LATERAL RAISES (switch side) DECLINE PLANK SIDE HOLD PARTIAL LATERAL RAISES PIKE PUSH UPS PARTIAL LATERAL RAISES PIKE PUSH UPS HAMMER FRONTAL RAISES PLANK TO PIKE WALK IN HAMMER FRONTAL RAISES PLANK TO PIKE WALK IN 45- LATERAL RAISE SHOULDER TAPS ON CHAIR 45- LATERAL RAISE SHOULDER TAPS ON CHAIR UNDER HAND FRONTAL PIKE HOLD UNDER HAND FRONTAL PIKE HOLD REAR DELT LYING RAISE SIDE PLANK HOLD REAR DELT LYING RAISE SIDE PLANK HOLD 90- INFRONT TO OPEN PLANK UP & DOWN 90- INFRONT TO OPEN PLANK UP & DOWN FRONTAL RAISE W/x 1 DB FRONTAL RAISE HOLD FRONTAL RAISE W/x 1 DB FRONTAL RAISE HOLD DRIVING CAR PLANK HOLD DRIVING CAR PLANK HOLD Finisher: 20/20/20 straight into other side! PRESS PUSH PRESS SNATCH This is definitely a demanding session if you really push those reps and range with the dumbbells you have! Let-s work those delts and strengthen that core!
Date: 2022-05-17

← Day 41 of EPIC - Hamstring and Glute Isolation Workout [HIP THRUSTS at Home] - Caroline Girvan

Day 43 of EPIC - QUADS and LOWER ABS WORKOUT with Dumbbells - Caroline Girvan →

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Comments and reviews: 10

Tony
Did epic day 41 this morning and this workout lunch time to relief some stress. Might complete this again tomorrow. Feel bit disappointed first time using 12. 5kg normally you use 10kg each on the whole good but at the end only managed 10 press, 5 push press, 10 snatch each side. Great workout Caroline let me know your thoughts if you get chance.
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Iara
It was crazy because I used to have such a hard time with Up and Downs but now, even after 40mins into dumbell training, doing them feels like any other exercise, and the fact that I was really getting progressively stronger really sunk in. Thank you so much for offering workouts that actually work, and for making me so strong!
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Kerin
Day 42 is done!
My shoulders were really sour but I keep going till the end of workout. Seriously, I really wanna write a long of paragraph through the beginning of me joining this program until where I am right now.
But I need to hold myself until it's day 50 and I can share my journey through the comments-
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Marilee
I realised that I was subconsciously avoiding this workout and after having finished it, I'm impressed by how intuitively my body warned me about how challenging this would be.
It was fun, but it was hard. And now onto some HIIT: )
Thanks for a great workout, Caroline!
Much love from South Africa
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Nitya
I cannot believe that just happened. I did every single exercise without going back. Completed each set with proper posture and am not exhausted, I guess I am ready to increase by weights to 15 lbs! I am shook that I want to do abs now.
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Casey
Loved this shoulder core workout! Now I need to work my delts more because they are much weaker than the rest of my shoulders. Can do 12-25 lbs on most shoulder workouts- that delt raise was hard at 10ths for me. Yikes!
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Sandra
This one was so much fun! I love the combination of shoulders and core but each of the shoulder exercises and the core exercises were fun individually too! One of my favorites! Thank you, Caroline! --
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Ariana
When I went for the pike push ups and could actually do them it floored me! At the beginning of this program I couldn't move my arms while in a pike! Thank you for making me so much stronger -
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TheBigMe0w
I love upper body days! I feel so strong and it feels like 10 minutes! I feel so much better since starting your Epic program (and I look so in shape too. Thank you so much!
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vylia
Wonderful session. A lot of strength and focus to carry on this dynamic workout. I loved how the second exercise complemented the first one; it was pleasant! Thanks, Caroline!
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