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DIAMOND Chest & Core Workout - Advanced - EPIC Heat - Day 18 - Caroline Girvan

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Rating: 4.0; Vote: 1

Chest press! Push ups! Flyes! Deadbug! Some of our favourites combined in a challenging 30 minutes to work your entire upper body! Ensure you fully warm up the entire body as you also use your legs during push ups and plank positions! For this chest & core session you will need a pair of dumbbells and your mat. I will also be using a yoga block for some uneven push ups to gain deeper depth in push ups though this is not necessary! The dumbbells I am using are 17. 5kg each for chest press and then 9kg each for flyes! After the compound movements, there is a staple of diamond press, to x1 slow rep to then full range (40/20/40) so essentially 1 minute 40 of work! You can use either x1 heavier dumbbell if you prefer or x2 dumbbells but if using two dumbbells, really focus on squeezing the dumbbells together! The timer will be on for 40 seconds of work, 20 seconds rest however as we progress through the workout, the 20 seconds rest could be a hold or push ups for example! It will all be on screen for you to follow along! CHEST PRESS CHEST PRESS CHEST PRESS X1 REP SLOW PUSH UP! FLYES FLYES FLYES X1 REP SLOW PUSH UP! HOLLOW EXTENSION HOLD! HOLLOW EXTENSION HOLLOW EXTENSION HOLD! HOLLOW EXTENSION Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS SIDE PLANK TO PUSH UP (all same side) SIDE PLANK LIFTS! SIDE PLANK TO PUSH UP (same side) SIDE PLANK TO PUSH UP (switch side) SIDE PLANK LIFTS! SIDE PLANK TO PUSH UP (same side) Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS DEADBUG ONE SIDE HOLD! DEADBUG SAME SIDE DEADBUG SWITCH SIDE HOLD! DEADBUG SAME SIDE Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS SIDE PLANK TO HOVER(all one side) HOLD! SIDE PLANK TO HOVER SIDE PLANK TO HOVER(switch side) HOLD! SIDE PLANK TO HOVER Staple: DIAMOND PRESS X1 REP SLOW PRESS! DIAMOND PRESS Finisher: 40 SECONDS PLANK 20 SECONDS PUSH UPS 40 SECONDS PLANK 20 SECONDS PUSH UP PULSES Even though this is a chest workout, your triceps will be working alongside front delts! During the core exercises, think about -bracing your core for impact- ie. if you were about to be hit in stomach area. When lying flat on mat on your back, think about not allowing room in lower back to fit a hand under. Push the lower back right down into the mat. If is so important to only extend legs to where you can maintain your lower back on the mat. During the chest press & flyes, inhale on lowering, exhale on the lift! Compound movements, isometrics, slow reps, pulses! A jam packed 30 minutes focusing on the chest muscles and entire core! And a great session to practice those push ups when you already pre-fatigued! Enjoy everyone! Day 18. well done to you! You are AMAZING!
Date: 2022-05-17

← EFFECTIVE Leg Day Collective - Compound Leg Workout - EPIC Heat - Day 17 - Caroline Girvan

FORCEFUL Full Body Workout - Triset Drop Sets - EPIC Heat - Day 19 - Caroline Girvan →

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Comments and reviews: 10

Shivani
This is a hell of a workout! Definitely a challenging one for the core and arms!
Does anyone else's elbows hurt while doing side plank to hover and during one elbow holds? Surprisingly they don't hurt when I do side planks but this hovering thing end up hurting my elbow. It sucks when I want to continue doing it but I cannot because of the pain in the elbow(and not the CORE): (
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Karishma
I never ever thought I could do pushups, I have been trying for a very long time. I started following you a couple of months back and 2 weeks back I was able to do my first push up with proper form (without keeping my knees on the floor. I got here because of your workouts, you are a wonder woman, you don't even know how much you have helped me. THANK YOU!
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Solleza,
I am not in the mood today since tuesday because of the cold weather but then I had to push through today and I did! This was tough and I am not really a fan or core workout still push through tho. Thanks Caroline! Scheduled been hectic since I attended school again but I am still going to get back on track no matter what
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red
Just love your workout sessions. It is difficult for me to stick to any workout routine. But I love working out by watching your videos. I have been doing it for a month. You simply motivate me a lot and push me completely till the end of the videos. You are awesome.
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Marie
I don't know what it is but my triceps are always the first things to give out during chest workouts I don't know if it's mine to muscle or watt I definitely feel it in my chest and those slow slow moves just killed! You are really amazing Caroline thank you
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Sukie
Does anyone know the song that sound like they are singing in a slow then sped up voice? Lyrics go something like -I could walk through the fire, I would make it if I try to draw the red line - or something like that? I have no idea?
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Ele
Loved this one and it's not even my favorite style! chest and triceps is where I noticed the most progress and it's so satisfying to be able to do this and enjoy it when I used to dread it! Thank you!
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Jennifer
I woke up super sore from yesterday's HEAT workout but I pushed thru and in some ways the chest/core seems a bit easier which is great. A lot of laying on the ground: ) Active cal 200.
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IWantsACoffee
Me, during the intro explainer of every Heat: -Why are you like this Caroline? -
At the end of every Heat: -I can't believe I just finished this, I love you Caroline! - -
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Te
There is no greater feeling than when those last 4 beeps start, followed by the outro song. I've been thoroughly conditioned by this program and I love it -
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