15 MIN CHEST & SHOULDERS WORKOUT at Home | Upper Body with Dumbbells
Рет қаралды 707,898
3 жыл бұрынChest, triceps and shoulders.... here we go!!! Lots of pressing and pushing in this upper body workout combining dumbbells and bodyweight! Your arms will work hard!
You will need a pair of dumbbells and a mat. The dumbbells I am using for your reference are 9kg each and 15kg each however one pair of dumbbells is great!
40/20
CHEST PRESS
CHEST PRESS
CHEST PRESS
SHOULDER PRESS
SHOULDER PRESS
SHOULDER PRESS
20/20
DIAMOND PRESS
TRICEP PUSH UPS
TRICEP PRESS
TRICEP PUSH UPS
FLYES
TRICEP PUSH UPS
ARNOLD PRESS
DIAGONAL PRESS
SINGLE ARM PRESS
DIAGONAL PRESS
SINGLE ARM PRESS (switch)
DIAGONAL PRESS
40 secs
PALMS FACING PRESS
ALTERNATING PRESS
Finisher:
20/20
CHEST PRESS
PUSH UPS
This is a lot of time on the arms so pace yourself! Take the push ups slow and focus on depth as apposed to reps!
Solid session in 15 minutes! Let’s smash it!!!
Cx
▶ Instagram: / carolinegirvan
Extras:
▶ My 5 Min Warm Up Routine: • 5 Min Full Body Warm U...
▶ My 15 Min Compound Leg Workout: • 15 MIN COMPOUND LEG WO...
▶ My 30 Min Pumping Cardio Workout: • 30 MIN PUMPING CARDIO ...
Equipment I use in my workouts:
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▶ My Amazon US Page: amazon.com/shop/carolinegirvan
EPIC Program:
▶ My FREE 10 Week Program Guide: carolinegirvan.com
▶ The Official EPIC Program: • EPIC I Program
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Caroline Girvan
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County Antrim
Northern Ireland
BT38 8WB
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
@edwardpittar648 3 жыл бұрын
Most of these comments are from women - International Women’s Day today, by the way! But I just want to let the fellows know that these workouts are great for us menfolk as well. Great work, Caroline!
@edwardpittar648 3 жыл бұрын
... I meant to write HAPPY Internat’l Women’s Day!
@shivaagarwal4093 5 ай бұрын
I am doing her workouts for almost an year and the results are great. Also it suit my routine as graduate student without a lot of instruments!
@srinithisrikanth3646 3 жыл бұрын
Your workouts are soo effective. Honestly one of the best fitness youtubers I've seen😭
@CarolineGirvan 3 жыл бұрын
Thank you Srinithi! I hope your smashing your sessions!!💓
@ladyp4001 3 жыл бұрын
Couldn’t agree more 👍🏻
@shwetasrikanth6694 3 жыл бұрын
Anyone else get very excited when they see a notification from Caroline! Can't wait to try this tomorrow :)
@pamysmeuy5748 3 жыл бұрын
Me too😍😍😍
@halloransusan1842 3 жыл бұрын
me too
@sylviaplaggemars8570 3 жыл бұрын
Yep I do to. Funny thing when another trainer comes up on your feed and you think “ok I’ll have a look” and you realise they just ain’t as good as Caroline and don’t bother with them. Love how she chooses the music so perfectly to suit the workouts yet a lot of other may just show you a glimpse of what they are doing, they don’t even train with you and their choice of music is crap. Love Caroline so much 💕💜💕
@sportymum7648 3 жыл бұрын
I get scared every time I get a notification from Caroline because I know it will be an ordeal, torture, pain, agony for me. But I accept my martyrdom 😊
@halloransusan1842 3 жыл бұрын
@@sportymum7648 haha 🏌🏋⛹🏃🏄⛷🏂
@ramnikasharma3364 3 жыл бұрын
Her uploading game is ssooo strong!!!
@chaitrak.s3943 3 жыл бұрын
Yess🔥🔥
@amperage8032 3 жыл бұрын
Another of her skills she excels in 🔥
@jessicaericezafra7320 3 жыл бұрын
Caroline is keeping us accountable in our fitness journey this holiday season. Thank you for this, let's crush this
@matthewalmond4688 3 жыл бұрын
Hi Jessica...yes let’s go...I am doing this one very soon! Have a great workout! Matthew
@CarolineGirvan 3 жыл бұрын
Oh yessss!! You’ll enjoy your turkey that bit more!!😆👊🏼⭐️
@jeanetteferguson5082 3 жыл бұрын
@@matthewalmond4688 Hi Matthew, I did day 33 and this one later. Had a smashing good time. How did you do?
@keeperofthedarkness7029 3 жыл бұрын
I knowwwww right😩😩...and every time she posts a video and i see all the people's posts, i be like: "damn, you hot chocolate during this cold winter season 😒 😑 "
@HJMell 3 жыл бұрын
FACT: I benefit from everyone of her workouts. FACT: No one else has variety like this. FACT: It's free. FACT: This lady is a fitness genius. BEST CHANNEL EVER. Thank you Caroline ❤️
@mieshachoudhury3999 3 жыл бұрын
She definitely deserves a lot more likes and a lot more recognition. Thank you Caroline for these workouts you post daily!!
@ladyp4001 3 жыл бұрын
I have only just found her on KZfaq. She is brilliant isn’t she 🥰
@mieshachoudhury3999 3 жыл бұрын
@@ladyp4001 I've been eating healthy and doing these workouts at home and they actually do work honestly. My body feels more leaner and stronger!!
@ladyp4001 3 жыл бұрын
@@mieshachoudhury3999 She is just amazing isn’t she. There are so many great workouts to choose from you are spoilt for choice, every day 🤩
@melinda5610 2 жыл бұрын
Perfect add-on for today's 500 rep full body! Such a great 15 min workout..arms completely finished. It was hard to eek out those pushups! Finished feeling amazing!
@chaitrak.s3943 3 жыл бұрын
Doing this tomorrow!! 🔥🔥🔥 omg I tried it today... all I can say is that my arms are dead. I had to skip the push ups... I just continued doing the exercise in the second half too. I will be doing this everyday to try and strengthen my arms!! Love this workout!! 🔥🔥🔥❤❤❤
@Iveboy32 3 жыл бұрын
I can't thank you enough for these workouts, whenever I do them, they give me a massive confidence and enthusiasm boost.
@priyadarshinijadhav1911 3 жыл бұрын
Caroline takes no rest😊 She regularly uploads awesome workouts which actually makes me eager to do the new one uploaded even though I am done with the workouts for that day!!Today I did Epic day 32- shoulders and obliques!! This one is on my schedule tomorrow!!! Thank you so much Caroline for providing such a great stuff!! Merry Christmas 🎄 Caroline and everyone!! Lots of love 😊❤❤
@annaarow3191 3 жыл бұрын
Thank you, the workouts make me feel stronger, more energized and confident, it reminds that we are capable of anything.
@rrpov Жыл бұрын
I love your tips during the workout and I love the fact that you stretch after every workout! Just on point. Thanks Caroline!
@comillerobinson2026 3 жыл бұрын
Hello from Jamaica.I just completed this after doing the yesterdays 20 mins HIIT . I feel invincible, I am motivated daily and I look forward to your notifications. Am I the only one the previews the workouts first and the psych myself up for the battle. But the feeling I get from enduring to the end is indescribable , Thank you so much Caroline
@dinagraham9359 3 жыл бұрын
Love the short and sweet arm and chest workouts! Countdown to Epic 2- 11 days!! Can’t wait CG!!❤️💪
@NachoNemesisX 3 жыл бұрын
I just want to say that you're absolutely incredible caroline! I started to do you workouts these past 3 weeks, and I have already seen massive improvements and differences. I am a small girl and i wanted to get bigger arms so I decided to buy my own 15 lb dumbbells and do your workouts! I have no words to describe how much my confidence has gone up thanks you to. Thank you so much Caroline, keep doing what you're doing and have a great day!
@amymoodie 2 жыл бұрын
thank you, Caroline, for all of your fabulous workouts! You have kept me healthy and sane during this pandemic and I am forever grateful
@greenambles 2 жыл бұрын
Love it....finding these shorter workouts is like a little interesting wholesome side path to the main routes of EPIC and HEAT. Great for a quickie when short on time or wanting to focus on a body section. x
@priscillarodrigues1391 3 жыл бұрын
Feliz por mais um treino!!!💪💪😘 Thank you Caroline!!!
@artvandelaythe3rd 3 жыл бұрын
This looks wonderful! I'm doing the epic beginner this week and it is kicking my butt 😅 thanks for the amazing workouts!!
@MsErika1226 3 жыл бұрын
Thank you Caroline!! This was my favorite arm workout ever! Today is my birthday and this was a great gift from you :) I hope you and your family had a wonderful Christmas :)
@vylia Жыл бұрын
This is an excellent session for a customized chest and triceps day! As hard as one wants! Thanks, Caroline!
@irenec.c.2997 3 жыл бұрын
Thinking about doing arms today, you read my mind Caroline! I'll be doing it with my husband. Btw, he and his group of friends from the army are training with you as they are new followers 👊
@lindapeden3572 3 жыл бұрын
That’s great to hear Irene More strong guys benefitting From CG Warrior Training 👀🏴👍🏻👏🏻
@CarolineGirvan 3 жыл бұрын
Excellent Irene! I hope you have an awesome session! And awesome your husband is training hard too!! Thanks for joining me Irene! 💓
@amperage8032 3 жыл бұрын
Irene Cc that’s fantastic- respect to your husband and friends for their service, and doing CG’s workouts. Happy training Irene :)
@irenec.c.2997 3 жыл бұрын
@@amperage8032 Thank you so much. Happy training and happy holidays!
@amperage8032 3 жыл бұрын
Irene Cc thank you and same to you
@karenmerchant1153 2 жыл бұрын
I was up at 3am for my shift today and I’m so tired so couldn’t do my day 24 epic 3, so ended up choosing this beauty. Caroline, your library is like the best pick n mix!.. I can’t stop singing your praises . 💪🙏❤️
@amyadams9251 3 жыл бұрын
Hi Caroline, Thank you so much for your workouts. I have been working with some injuries over the last few years and appreciate how accessible for all skill levels your videos are. Your videos have helped me gain strength and stability in areas that have felt weak for a very long time.
@lisahoffman7746 2 жыл бұрын
These workouts are absolutely great and I’m excited for my mornings before work now!
@randileeshelton 3 жыл бұрын
Love these short but powerful workouts! Thanks Caroline!
@Kemakemak 3 жыл бұрын
Thank you for writing the weight of your dumbbells in the description. 🙂 Makes me love your channel even more!
@hhl_travel6008 3 жыл бұрын
Another fantastic short but extremely effective, time efficient work out. Perfect for busy festive endugence season. Thank you and enjoy your shortbread.
@charlenezhang4152 3 жыл бұрын
What a solid 15 min work out! Palm facing chest press adds a dynamic result.
@erindrum5145 3 жыл бұрын
Wow, that was killer. Every time I work out with you I realize even more how strong you are. I was using 10 lbs and 15 lbs and still struggling. You are goals!
@thoughtsoftheheart 3 жыл бұрын
Thanks for another short, effective workout Caroline! 💪🏼🤗💓
@vanessab8058 3 жыл бұрын
Caroline, thank you so much for all your videos. I never know which ones to do next ☺️ They are all so good and I’m loving the weekly epic 1 guide you put together for us. Wishing you and your lovely family a wonderful Christmas 🎄
@gmahvlus7567 3 жыл бұрын
While a short workout, it’s challenging! 💪Thanks Caroline! 🙏
@DavidJohnson-qe3be 3 жыл бұрын
This was great as always. The shoulders, tris and chest have the burn. I enjoyed this and a lot packed into this routine.
@avatarandarmy485 3 жыл бұрын
Felt the PUMP In only 15 MINUTES awsome session as always Caroline.
@michelspeedy276 3 жыл бұрын
hello caroline , thanks for all the videos you showed this year. i wish you and your family a merry christmas, stay healthy. Of course I wish this to everyone else who looks in here. Warm greetings from Germany.
@amperage8032 3 жыл бұрын
Michel Speedy warm wishes from USA. Merry Christmas- love seeing people from all over the world and how we’re all connected.
@charlottecartwright72 4 ай бұрын
Wow. Got to the finisher and did 2 chest presses and done 😂 this was great. Very challenging with heavy weights.
@smilelucky7590 2 жыл бұрын
This routine is perfect for lazy Sunday! Thank you, Caroline!
@icareyouth1649 3 жыл бұрын
I can’t wait to do this tomorrow! Also I loved yesterday’s pull-up workout, and my upper body is still sore!
@coconuteater8281 3 жыл бұрын
Same!
@matthewalmond4688 3 жыл бұрын
Hi Caroline...looks challenging after yesterday’s arms extravaganza! I shall put on my gym clothes and do this straight away! Thank you! Matthew
@CarolineGirvan 3 жыл бұрын
😆😆enjoy Matthew!! I hope you have a cosy Christmas to you and your wife cx
@sanskritar4373 3 жыл бұрын
Hey Caroline!! I follow your dumbell exercises everyday...it's actually easier than others and effective. Thanks alot for making such videos🥰🥰
@janashapiro905 3 жыл бұрын
Woohoo got this first.. I will be doing this after she stops talking.. let's go!!!💪💪💪
@CarolineGirvan 3 жыл бұрын
😆😆😆go Jana!! You’ll love it!! 👊🏼⭐️
@garybrett Жыл бұрын
Brilliantly put together, really enjoying these upper body sessions. Thanks Caroline, appreciate the content.
@spazerella84 3 жыл бұрын
Love this quickie with variety format, so fun!
@iski54 2 жыл бұрын
Love your routines. I started doing your workouts of weeks ago. Thank you for helping me get back in shape.
@workoutswithmeli2332 3 жыл бұрын
Thank you, Caroline! 🌟 Merry Christmas to everybody!✨🎄🥂💃🏽😘
@sylviaplaggemars8570 3 жыл бұрын
Merry Christmas to you too 🎄
@nikolinajosipovic7611 3 жыл бұрын
Hi Meli,Merry Christmas to you too😊😘
@workoutswithmeli2332 3 жыл бұрын
@@timchandler8790 Thanks from OZ! 🇦🇺 💫🥂💫
@workoutswithmeli2332 3 жыл бұрын
@@sylviaplaggemars8570 thank you, Sylvia!🌟🍾
@workoutswithmeli2332 3 жыл бұрын
@@nikolinajosipovic7611 thank you, Nikolina!🥂
@teresa5121 2 жыл бұрын
This is my favorite yet!!! Love these workouts! Thank you
@mariemellott4676 2 жыл бұрын
Thank you for a video I can follow without a lot of talking. The up coming next step is great! The low impact is awesome for me. I'm 64 and I can keep up. Thank you. ❣️
@xyzzxy905 3 жыл бұрын
I exercise with you everyday, thank you for everything. Merry Christmas|
@creativemindseye 3 жыл бұрын
Wow! Christine great workout! I love there is not a lot of talking. Great form on all excercises. Your love for working out comes through. Thanks for making it contagious. 👍
@rawanalhajeri4348 2 жыл бұрын
I love it.. So simpl so intense 💕 thank you Caroline!
@198sivagangas4 3 жыл бұрын
You are my inspiration Caroline 🥺💖 I have recently started doing your workouts. They are the best workout videos ever on KZfaq 😁
@safabenhassine5512 3 жыл бұрын
Am so happyyyy whenevr I see a new workout , You simply make my day brighter Caroline , thankyou and God Bless you
@jessicakarlsson3148 3 жыл бұрын
Absolutely loved this workout! So effective! 😍
@gracefulgirl8153 3 жыл бұрын
Oh, I love that Caroline sends her surprise workouts at various times of the day! Keeps us on our toes! Also love combining a few short routines for a full workout! Oh, Caroline, you haven't said to open the windows in a long time😁😁😁, but even when it's super cold out, I still do!❄️❄️ Sending holiday blessings to you! 🌍🌲❤️
@thyiff2219 3 жыл бұрын
Literally just finished your trisets full-body and this notification popped up. I’ll save this for next week. Thanks, Caroline!!! 😉 Edit: ✅3/29 - Here after your new 20-min triceps WO; used 10/15/20lbs. 🔥 ✅12/29 - Used 20lbs and 10bs. 🙂
@CarolineGirvan 3 жыл бұрын
Excellent Thyiff!! Nice to save them up!! Merry Christmas Thyiff! I hope you and your family have a wonderful cosy holiday cx
@thyiff2219 3 жыл бұрын
@@CarolineGirvan Merry Christmas to you, Caroline, and your family! 💜💜💜 This Christmas will look very different for our family. No gathering greater than 10 this year. But we are making the most out of what we are allowed to do. It will definitely be cosy for me as I received the EPIC hoodie over the weekend!!!! YAY!!!! 🙌
@nikolinajosipovic7611 3 жыл бұрын
Hi Thyiff I did Trisets yesterday and Agile HIIT,it was really intense..but loved😁
@thyiff2219 3 жыл бұрын
@@nikolinajosipovic7611 ooooooh!!! That was a great combo! I did agile HIIT on Monday along with her 15-min compound legs and 15-min explosive leg WOs. My legs are paying for it but I made it up for loss time as I was off on Sat and Sunday. 😂😂😂 Merry Christmas, Nikolina! 💜
@nikolinajosipovic7611 3 жыл бұрын
@@thyiff2219 Yes!! It was really intense combo,both workouts are so good, Thank you Thyiff..Merry Christmas to you too🥰❤
@alineviana5360 3 жыл бұрын
Perfect workouts!!!
@littlemisa6074 3 жыл бұрын
What a great workout 🏋️♀️ I love it!!
@KellyLS 3 жыл бұрын
Did this after epic day 33 repeat! Tough but I absolutely loved the format! I would love to see more like this 🙂
@sylviaplaggemars8570 3 жыл бұрын
Thanks again Caroline. Love your workouts,my hey are perfect and your music choice too. Love how you train with us. 💕💜💕. Lol I felt weaker today so had to drop down the weights xx
@ladyp4001 3 жыл бұрын
Fantastic quick little workout. Upper body on fire now - thank you Caroline - you are just brilliant ❤️ Xx
@fathimas.yoosuf 2 жыл бұрын
absolutely amazing workouts. only been dong it for week. already see definition and tighter muscles in shoulders and arms. Thank you so much all the way from east coast US.
@notgonnasayanything 3 жыл бұрын
Love the new half-push-up added during the stretch at the end!!!
@khushbooeng 3 жыл бұрын
Same here first thing I check in the morning is her workout notifications ❤️❤️👍👍
@GODSPEAKS898 3 жыл бұрын
Great wrork Caroline. My upper body is screaming right now!! 👏👏❤️
@pamelamacadam988 3 жыл бұрын
Awesome!! Did it twice to make it longer😀. 🔥Thank you Caroline ❤️
@gregorybent167 3 жыл бұрын
Another great workout.I love these sessions.They may make me sore but i feel like i had a great little workout at the same time.Thanks😊😊👍👍
@pepina_79 3 жыл бұрын
Amazing workout, Caroline! ❤️ I immediately add it to my favorites 💪🤛🙏
@javieraisidorareyesumana2099 3 жыл бұрын
Amo tus entrenamientos! Muchas gracias por compartirlos ❤️ he visto muchos cambios en mi cuerpo y mente 🌞
@CarolineGirvan 3 жыл бұрын
You are so welcome Javiera! Smash it!💪😁⭐️
@noralynpropps2327 3 жыл бұрын
Good morning Caroline! Paired this with the 15 mins lower body video by you and it was great! Lovely sessions always. Have a great day and wishing you a Merry Christmas and Happy New Year 😊
@angelguided144 2 жыл бұрын
Love it! Thank you so much! I just started working out and your videos with not alot of talking and get to work! And love the background music.
@heatherpoletti6692 5 ай бұрын
Love this quick, challenging, get it done workout!❤
@deepikashukla8767 3 жыл бұрын
My mom works out with me as well ..it’s easier for her to follow 15-30min videos when it comes to strength training and this video will directly go to her monday chest workout routine thanks caroline 💪🏼💪🏼 🏋🏻♂️
@lilyabianco6592 3 жыл бұрын
Merry Christmas Caroline 💖 and thank you for this super workout. I've done it immediately after finishing "day 32" now. Enjoy the holidays.
@paulinemorris5925 3 жыл бұрын
Merry Christmas 🌲🌲🌲🌲 you've kept us on our toes with workouts they have been fabulous...I've just completed day 20 again...no rest before epic 2....you're a star for getting us all moving and uploading new content every day 💪💪 I shall workout all through the Xmas period in readiness for Jan 3rd....
@marileedebruyn7192 3 жыл бұрын
The timing was really tough on this one, I found myself rewinding so I could transition properly quite often. I loved it though. Thanks, Caroline. And now we do back and biceps :D Much love from South Africa
@sunchi1461 3 жыл бұрын
Seriously missed working out to ur videos all this time... Had to leave after 7 weeks of EPIC due to personal reason.. N only just got back to working out again. I've the only person who's kept me motivated for so long... So thanx Caroline... 😘🤗
@Day1Yoga 2 жыл бұрын
Thanks always for the motivation!
@markd6462 3 жыл бұрын
Oh my goodness these workouts are the best. The pullup workout destroyed me. Then I tried this after a rest. Arms = jelly. I'm finished. Caroline you are a machine!
@CarolineGirvan 3 жыл бұрын
Excellent Mark!! You obviously training very hard so well done!! Keep it up!!👊🏼👊🏼👊🏼👊🏼⭐️
@markd6462 3 жыл бұрын
Just trying to keep up.qith you! Merry Christmas to you.
@hayleyplume4434 3 жыл бұрын
Amazing, thankyou so much for this workout I always look forward to whatever you post there always fab, such a great way to escape from the real world at the moment! 🥰🥰
@trudimoore1047 3 жыл бұрын
Yeeha!!! Gotta love Upper body. Brilliant Caroline thank you so sooooooo much 🥰😎💪.
@mritunjayashukla3888 3 жыл бұрын
This was🔥🔥🔥🔥🔥 thank you so much Caroline ❤️❤️❤️❤️
@ligiacorderoaraya6649 2 жыл бұрын
I love it!! you're great!! Blessings from Costa Rica
@nikolinajosipovic7611 3 жыл бұрын
Already did KB full body today,I am saving this,thank you so much Caroline😘😘❤❤
@wanderingsoul4203 6 ай бұрын
Getting myself back n shape and this was definitely a great start. Love your vids
@giannayarza2005 3 жыл бұрын
Wow I’ve never been so early:) Thanks again Caroline for this amazing video! I feel so great after doing your shoulder and abs workout from Epic!
@matthewalmond4688 3 жыл бұрын
Hi Gianna...enjoy the workout! Matthew
@CarolineGirvan 3 жыл бұрын
Excellent Gianna!! Such a good feeling after isn’t it!!?👊🏼⭐️
@clombard7745 3 жыл бұрын
Love this short but very intense routine!
@ericcachristenson80 3 жыл бұрын
Great workout thank you!!! This is great for a new mama stuck at home 🙌🏽😊
@manonbrochu4064 3 жыл бұрын
That was GREAT!! 👍. Quick and so efficient.
@juliaterry7740 2 жыл бұрын
Awesome work out! I am committed to change my body! You are my inspiration!
@faganfit572 3 жыл бұрын
Just got to do this today and loved every minute. Do hope you had a lovely Christmas Caroline.
@atthecribfitness 3 жыл бұрын
great workout, I will definitely add this to my workout routine Caroline!
@oscardelatorre2325 3 жыл бұрын
Completed, you rocks thanks you Caroline 😁
@williamcoffin7054 3 жыл бұрын
a terrific work out lead by a great teacher
@cryptoenthusiast4999 3 жыл бұрын
This looks awesome. I’ll be doing this one tonight along with HIIT.
@bethanybauk 3 жыл бұрын
🔥🔥🤩 What a great looking session Caroline! Doing this next week for our ‘short’ week in prep for Epic II! 💕👊🏻💪🏻
@Jhhhhhhbxbxb 3 жыл бұрын
I want to applaud you, who does not give up even in her period and continues sports.👏🏻 ✨Proud of you✨
@hugoweaving6275 Жыл бұрын
Love this format and music
@jowetzner2167 3 жыл бұрын
Caroline thank you so much for all the good videos and for your time. I wish you a Merry Christmas and a Happy New Year. Stay healthy in this difficult time. See you at the next training. Love from Germany
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