BOSSED Back, Biceps and Abs Workout | EPIC Endgame Day 28

Bossed Back, Biceps and Abs Workout is Day 28 in Caroline Girvan‘s EPIC Endgame program. Another tough upper body strength workout! The finisher on this one is killer! 100 landmine rows! OMG. I usually use a 50 pound dumbbell for landmine rows but I knew that would be too heavy for 100 reps, so I used a 35 pound dumbbell. I had to start taking breaks after 25 reps! This workout definitely hit the back and biceps hard. It ends with some intense core work. Tough and intense workout!

This is a superset workout. For all of the back and bicep exercises you will do two exercises back to back, each for 45 seconds (90 seconds of work), then you get a 30 second recovery. When you get to ab/core work, you will continue to do the exercises in 45 second intervals but the rest/recovery periods disappear–instead they are replaced with 30 more seconds of work. This is described in more detail at the abs breakdown at the bottom of the page. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. Since there is no recovery during the ab portion, when there is 4 seconds left of an exercise a video appears in the upper right hand corner of the screen previewing the upcoming move. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

Bossed Back, Biceps and Abs Workout is 46:51 minutes; 2:35 minute intro, no warm up and 3 minute stretch. Equipment: dumbbells, a yoga block and fitness mat. Caroline is using 17.5kg/38.6 pound and 8kg/17.6 dumbbells. The weights listed below are what I used.

  1. Double arm bent over row (30# DBs)
  2. Alternating renegade row (25# DBs)
  3. 30 second rest
  4. Repeat #1-3
  5. 1.5 rep pull over (lay on back and do a pull over, raising DB overhead until it is in line with shoulders, raise DB half way, lower back until it is in line with shoulders then raise DB back to start, lifting DB toward ceiling) (one 30# DB)
  6. Standard pullover (one 30# DB)
  7. 30 second rest
  8. Repeat #5-7
  9. Single arm supine row (single arm bent over row with palm facing forward) (one 30# DB)
  10. Single arm renegade row (non-working hand is on yoga block) (one 25# DB)
  11. 30 second rest
  12. Repeat #9-11 on other arm
  13. Rotational single arm row (bent over single arm row, at bottom of row palm faces behind you, as you row the DB up, rotate wrist so at top of row palm faces in front of you) (one 30# DB)
  14. Repeat #13 on other arm
  15. 30 second rest
  16. Repeat #13-15
  17. Supine row (double arm bent over row with palms facing forward) (25# DBs)
  18. Palms up bicep curls (16.5# DBs)
  19. 30 second rest
  20. Repeat #17-19
  21. Hammer curls (16.5# DBs)
  22. Alternating hammer curls (16.5# DBs)
  23. 30 second rest
  24. Repeat #21-23
  25. Wide bicep curls (15# DBs)
  26. Alternating wide bicep curls (15# DBs)
  27. 30 second rest
  28. Repeat #25-27

Abs: (8 minutes) (no rests/recoveries! You are still doing the same interval pattern though; the first 2 exercises are done for 45 seconds and the 3rd for 30 seconds–every 3rd exercise is done for 30 seconds–#3, 6,9 & 12)

  1. Toe reach (lay on back, legs extended straight to ceiling, crunch upper body while reaching fingers to toes)
  2. Alternating toe reach (same position as #1 but alternate reaching one hand to opposite toe)
  3. Pulses (same position as #1 but keep upper body lifted in crunch while pulsing hands up to both toes)
  4. Toe tap to extend (lay on back, knees bent and feet on mat, raise feet/calves extending legs straight, bend knees again tapping toes to mat)
  5. Leg lower (still laying on back, extend legs straight, raise straight legs to ceiling then lower until they are a few inches off floor)
  6. Alternating leg lower (same as #5, but alternate which leg lowers)
  7. Crunch (lay on back on mat with knees bent and feet on mat, extend arms straight to ceiling, crunch upper body reaching hands to knees)
  8. 3 point crunch (same position as #7, but when you tap the knees hold at top of crunch as hands tap the ankles then tap the knees again, then lower upper body)
  9. Pulses (lay on back on mat with knees bent and feet on mat, hands behind head, lift shoulders into a crunch and pulse upward)
  10. Bicycles (done very slowly)
  11. Straight leg bicycles (same as #10 but you are scissoring straight legs and bringing one elbow to opposite knee)
  12. Opposite hand to foot reach (scissor legs, keep shoulders elevated, reach hand to opposite foot when it is extended to ceiling)

30 second rest

Finisher: Landmine row, 100 reps (hold one DB by bar with both hands, bend over and row DB up underneath you, bringing DB to chest) (one 35# DB)

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

2 thoughts on “BOSSED Back, Biceps and Abs Workout | EPIC Endgame Day 28

  1. Happy hump day to you!

    Today I did Caroline’s Day 23 gainful glutes which you did last week but I had trouble getting the video to work. It played ok today so off I went! Like you said in your review, this was tough – especially the staple! Normally side steps with the band aren’t terribly tough for me but after 4 hip lift variations they are killer. My glutes definitely were on fire after that! 🔥🔥🔥

    Since there was no core in this one, I tacked on this 15 min plank workout (https://youtu.be/FJjT-FUlXVU). Even though the whole time was on the mat, you’re moving around quite a bit. It’s fast paced (I think she does 20 variations) so time moved quickly. She only has 5s rest which is only enough time to get in position for the next variant (and not really a rest), so I did have to pause a couple times to let things thaw out a bit.

    Liked by 1 person

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