UNITE Upper Body Workout – Supersets | EPIC Heat – Day 22

Unite Upper Body Workout – Supersets is Day 22 in Caroline Girvan‘s EPIC Heat program. Another excellent burn out workout from Caroline. This is an extremely thorough upper body workout. Caroline hits every muscle group and hits them hard. As the title indicates, this is a superset workout done interval style. You will do 2 exercises back to back, each for 30 seconds (60 seconds of work total) followed by a 20 second rest. You are super-setting the same muscle group so it does not get any rest for 60 seconds. I told to tell myself I only had to get through 30 seconds of an exercise but in most cases that really isn’t true since with most of the supersets you are actually doing a different variation of the same exercise for the next 30 seconds. Burn out! My triceps and lats are actually still a little sore from Tuesday’s upper body workout so they will probably be screaming tomorrow. There is a timer in the upper right hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Unite Upper Body Workout – Supersets is 42:21 minutes; 2:30 minute intro, no warm up and 2:30 minute stretch. Equipment: dumbbells and fitness mat. Optional: bench or chair (Caroline is just using a table). Caroline is using 17.5kg/38.6 pound and 9kg/20 pound dumbbells. The weights listed below are what I used.

  1. Single arm bent over row (one 35# DB)
  2. Repeat #1 but this time use momentum to lift the DB, but still lower with control (one 35# DB)
  3. 20 second rest
  4. Repeat #1 & 2 on other arm
  5. 20 second rest
  6. Repeat 1-5
  7. Single arm supine row (palm faces forward) (one 30# DB)
  8. Single arm lat sweep (hinge forward, working arm is straight, sweep straight arm up behind you, keeping arm straight and remaining hinged forward) (one 12# DB)
  9. 20 second rest
  10. Repeat #7 & 8 on other arm
  11. 20 second rest
  12. Repeat #7-11
  13. Push ups
  14. Deadstop push ups (do full push ups, but lower entire body all the way to mat, keeping body straight from feet to shoulders when pushing up)
  15. 20 second rest
  16. Shoulder press (arms are in goalpost) (15# DBs)
  17. Lateral to front raise (alternate side raise with front raise) (8# DBs)
  18. 20 second rest
  19. Repeat #16-18
  20. Arnold press (15# DBs)
  21. Diagonal press (hold one DB by bar with both hands and press DB upward, in front of you but high overhead on an angle) (one 15# DB)
  22. 20 second rest
  23. Repeat #20-22
  24. Repeat #13 & 14
  25. 20 second rest
  26. Single arm cross body tricep extension (lay on mat, one arm holds a DB and is raised to ceiling, bend elbow and lower DB toward opposite shoulder) (one 12# DB)
  27. Repeat #26 on other arm
  28. 20 second rest
  29. Repeat #26-28
  30. Skull crushers (10# DBs)
  31. Tricep push ups
  32. 20 second rest
  33. Repeat #30-32
  34. Repeat#13 & 14
  35. 20 second rest
  36. Alternating hammer curl hold (hold DB isometrically at top of hammer curl while other arm is lowering DB) (15# DBs)
  37. Alternating hammer curl (full range, no isometric holds) (15# DBs)
  38. 20 second rest
  39. Repeat #36-28
  40. Wide bicep curls (15# DBs)
  41. Alternating cross body curls (do a hammer curl with palms facing body, bringing DB to opposite shoulder at top of curl) (15# DBs)
  42. 20 second rest
  43. Repeat #41-42
  44. Repeat #13 & 14
  45. 20 second rest
  46. Alternating renegade rows (25# DBs)
  47. Tricep push ups
  48. 20 second rest
  49. Repeat #46-48

Finisher: (each exercise is done for 30 seconds with no rests) (I used 15# DBs) for everything)

  1. Rotational/supination curls
  2. Clean to press (bicep curl into overhead press)
  3. Push press (overhead press w/ arms in goalpost, assist with legs when pushing DBs overhead)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.


9 thoughts on “UNITE Upper Body Workout – Supersets | EPIC Heat – Day 22

  1. I’ve never done the X77 in its entirety. I applaud you that you could. That is a really hard workout with all the HiiT!


    1. I don’t know. I’ve done STS 3x now–but I have not done it in several years. It was very hard but not the hardest program I’ve ever done. Insanity was definitely the most unpleasant. I think that was that hardest. Mark Lauren’s 90 Day Challenge was a close second. I think enjoyment has a lot to do with it. Even if a workout/program is brutal, if there was also an enjoyment factor, it doesn’t seem that bad. Insanity had ZERO enjoyment factor. Mark Lauren’s program didn’t have much of an enjoyment factor either but with that program I was at least motivated by the very real results I was achieving. Insanity just felt like daily torture. Even the recovery workout was torture!


      1. Yeah, I feel the same about getting my ass kicked by workouts. Don’t get me wrong, I like a challenge but if I feel like I’m slogging through it and I’m looking at my Polar to see how long I have to go, it’s probably something I’m not going back to. The calisthenics workouts I’ve done kind of make that point. Towards the end of the last one I was doing it just to finish. A hard workout, yes. Enjoyable? Not so much.

        I appreciate the conversation around this. I feel like I’ve found someone who gets what I’m saying. Thanks! ☺️😁

        Oh, one last thing. Have you ever gone to any of Cathe’s road trips? I did a couple years ago in Chicago. Lots of fun! But 6 workouts in 36 hours did me in. That was right after I had finished STS from which I was already physically wrecked. I think I took a whole 3 days off from working out after that trip!


      2. Yeah, I hate that. I have felt that about a few of Caroline’s workouts, too. Most of them I love and they are exactly what I want to do at this period of my life but I have done a few that just felt like torture. It’s great that I have this blog/database of workouts I’ve done because if I ever consider doing one I didn’t care for again I can just read my review and trash that idea! No, I have never gone on a road trip. Although I do have some interest in it, I am very much an introvert and that many people would overwhelm me. Plus, I truly love working out alone. I thought that was just focused completely around me but when Cathe started doing her Live classes alone–I loved those so much more than the ones with a class full of people. I also think it is one of the reasons I gravitate toward certain YouTube trainers now. I prefer the one-on-one feel of working out with them. Plus I like the camera always focused completely on the trainer. I hate having to witness poor form that goes uncorrected.


  2. Yesterday I was thinking about what was the hardest workout I’ve ever done? I mean grueling, soul-crushing, physically demanding workout? For me, it was the last time I did Cathe’s Maximum Intensity Cardio. I remembered getting to the last step routine and just thinking “for the love of god, when will this torture end?!?” 😢 Maybe at the time I was overtraining likely and I was physically beat. But in any case, that’s the last time I’ll do that workout. In terms of a rotation, Cathe’s 3-month STS was an absolute killer. Did I get stronger? Yes. But I was so muscularly (probably not a word?) bound up that it took me 2 months to regain my flexibility. My grip was also shot. At the end I had to use straps to hold the dumbbells.


    1. Maximum Intensity Cardio is brutal. I think the one that killed me though was her X10/X77 premix. Oh, some of Jari Love’s workouts. I would do the entire workout of some of her metabolic strength workouts with long cardio intervals. The workouts clocked in at 70-80 minutes and had a million reps of the strength work. The two I did the most was her Extremely Ripped Bootcamp and Get Ripped 1000 Hardcore. I used to do those entire workouts and they would kill me. But I kept going back to them though. Just like I kept doing X77. I am not sure why. I am not into killing myself anymore. But when I was younger I seemed to really enjoy it or something. I really don’t know what I was thinking.


  3. I did this one a few weeks ago. The dead stop push-ups are SO HARD if you keep good form (or try to keep good form 😉).

    Today I did the complexes twin workout to UNITE which was epic day 38 killer upper body. She does a sh*t ton of push-ups. The staple move is push-ups plus she does a whole bunch of variants in the complexes. My last were sore from yesterday’s calisthenics workout so I’m sure they will be good and sore tomorrow. All that said, this was another excellent UB strength workout which you need to add to your to-do list! (But aren’t they all must adds? 😁)


    1. That one does look brutal. I do not have that one currently on my To Do list but I might have to add it! The deadstop push ups are so hard. I did her Day 6 of EPIC Heat Charged Chest & Triceps–lots of deadstop push ups and it tore me up!


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