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All the arms and abs!! This is going to be one of those workouts that you will feel the extra blood actually pumping to the arms! Slow, exact and extremely intense! The timer will be on for 1 minute per exercise with 20 seconds rest inbetween! There is a staple of dips that will only appear 4 times in total! All you will need for this workout is a pair of dumbbells, your mat and a chair! The dumbbells I am using for your reference are 8kg each! TAP THE MAT CRUSHER! SKULLCRUSHERS SHOULDER CRUSHER STAPLE: DIPS! TRICEP PRESS (PRONATE HAND POSITION) TRICEP PRESS (SUPINE HAND POSITION) TRICEP PRESS (NEUTRAL HAND POSITION) STAPLE: DIPS! PALMS UP 21s BOTTOM - TOP - FULL RANGE PALMS UP CURLS FULL RANGE! PALMS UP 21s BOTTOM - TOP - FULL RANGE WIDE CURLS 21s BOTTOM - TOP - FULL RANGE WIDE CURLS FULL RANGE! WIDE CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE HAMMER CURLS FULL RANGE! BOTTOM - TOP - FULL RANGE HAMMER CURLS 21s BOTTOM - TOP - FULL RANGE STAPLE: DIPS! ABS: 40/20 no rest! CRUNCH SIT UP HOLLOW TO TUCK HOLLOW HOLD! TOE REACHES PULSES! V SIT TO EXTEND HOLD! SMALL TUCK REVERSE CRUNCH SINGLE LEG SIT UP CRUNCH (same side reach) SINGLE LEG SIT UP (switch side) CRUNCH (same side reach) ALTERNATIVELY LEG LOWER FLUTTER KICKS! FINISHER! 25 x SKULLCRUSHER PUSH UPS 25 x TRICEP PUSH UPS 25 x DIAMOND COBRAS 25 x NEUTRAL COBRAS Oh yessss!! No messing about today in finishing the arms! I LOVED this workout and felt every press, curl & dip! Always make these workouts to suit you! Perform push ups with hands on an elevated surface if preferred! Perform an alternative for dips such as tricep press, skullcrushers or even kick backs depending on what feels most comfortable for you. And the same applies to the abs portion… perform alternating leg, lower to a certain point or bend at the knees for leg lowers. I try to remember that these are my workouts too so when I need to drop the weight to the floor for a moment or come out of dips temporarily I ensure I do so that I maintain good form and reduce risk of injury. Train hard but also treat your body with respect and always listen to it! Cx Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://www.youtube.com/watch?v=c0VxUFHdYzs Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 Here’s today’s optional add-on: https://www.youtube.com/watch?v=a-V4Or5xyis EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Join The Caroline Girvan Community ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group: https://www.facebook.com/unsupportedbrowser My Amazon Stores ▶ My Amazon UK Page: https://www.amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://www.amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: [email protected] 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