20 Min TRICEP WORKOUT with DUMBBELLS at Home | Caroline Girvan
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- Опубликовано: 23 авг 2024
- Let's hit these triceps! We will build strength, endurance, and help tighten the backs of those arms for a defined upper body with this tricep workout with dumbbells!
The following exercises are performed for 40 seconds each, 20 seconds rest!
All you will need is your mat and a pair of dumbbells. The dumbbells I am using for your reference is 10kg each (approx 22lbs each).
Ensure you focus on quality reps over quantity!!
The push ups will become increasingly difficult to perform so simply take your time, stop when you need to and ensure quality reps are performed! Of course you can perform on knees if preferred! The timer is there as a guide so you do not need to aim to do push ups the entire 40 seconds if your form is being affected. Also, if you feel the push ups particularly difficult, it’s a good thing!! It means your triceps have been hit rightly!!
We will warm up the triceps with the cobra push ups and finish each set with chest press. The chest press is definitely typically heavier dumbbells but you should then perform at a slighter faster pace.
We then complete another full set bringing us up to the 20 minute mark! Finishing with a 3 minute plank if you are joining me for the August plank challenge!
COBRA PUSH UP
TRICEP PRESS (palms facing)
TRICEP PRESS (palms facing feet)
CLOSE PRESS (hands touching)
OVERHEAD EXTENSION
SKULL CRUSHER
TRICEP PRESS (dead stop)
TRICEP PUSH UP (hands off)
TRICEP SKULL CRUSHER PUSH UP
CHEST PRESS
X 2
PLANK 3 mins
Let’s train these triceps and add definition to the arms!
Cx
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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
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Ahhh this is it what I’m looking for , will doing this later after house is getting quiet for me lol 😆😆🤣🤣. Love the colour outfit you wear today that’s very beautiful I L O V E I T 😍😍😍🏋️♀️🏋️♀️🏋️♀️💪💪💪❤️❤️❤️ . Oh I’m forgot to share with myself proud moment now I’m before 85kg , to 77kg and now 71kg YES YES next target would love to see at 65 kg finger cross for me🤞🏻🤞🏻🤞🏻all the hard work is pay off with every sweaty 🥵 workout I’ve done ❤️❤️❤️💕💕💕.
Wow Panadda!! Your dedication is rewarding you in so many ways.. I’m sure your strength has improved a lot too!!! 👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼💓💓
Thank you so much Caroline and I can’t thank you enough for your kindness community exercise share out to everyone for any whom would like to change they life , change body shape , and get healthy stepping up more get up do exercise very often 💕💕💕❤️😘❤️
Panadda Fielding WAY TO GO! Thanks for sharing your progress. 🙌
How long it took you to loose 10kg?
@@CarolineGirvan My triceps changed from 4kg 15 reps 6sets to 10 15 reps 7sets in 30days but i didn't do anything you did cause i wasn't looking for helps online i just want to watch your muscles shape while lifting because somehow womens muscles grows veins very early even in those very low weights lifting my veins still not visible yet but i do heavier weights then you do with a rest every 15th lift 5minutes because the blood is stuck in my muscles veins so i have to wait much longer my total is 105 reps but between 15 lifts always 5minute rest with 70gram of warm water then i get my muscle sore in the next day i wait for 3days then my muscle became a little bit stronger i do the same again if i can lift 15 times without struggling in the last three rips i increase the weight a little bit about 2kg
I’ve been doing this tricep workout abt once a week or so for almost 6 months and today I was able to hold the three minute plank with out a break!! I also went from doing this with 5 lb dumbbells to 15 so thanks Caroline !!
Hi Caroline...and everyone else! I will do this workout after my run tomorrow...but what I really wanted to say is what a lovely, friendly supportive community this is. Of course, you, Caroline, are brilliant in reading our comments and replying and answering questions. But pretty much every interaction I see here is just so kind and supportive. Many of you have sent me some lovely comments. To me this is what social media at its best should be...like minded people sharing their ideas and supporting and being nice to each other. I am so pleased to be a part of it and I hope that many of you feel the same way. Thanks to all of you! Matthew
Hello Matthew, I can only agree with you. The follower of Caroline are something special. There are also completely different channels in Germany
But I also believe that Caroline's aura, charisma, intensity contribute to it
Congrats Matthew
Really nice your comments about the community and for Caroline
I'm very happy and really motivated with our workouts
Best regards for everybody:)
What a lovely post Matthew🤗🤗🤗 Caroline 👋 deserves it and so much more 🙏🙏✊✊✊!!!
Welcome to our #Tribe.
Now she's more talking on the fact we should put down our knee when it comes to push but I rather keep the older message "quality over quantity, if you can only do 1 push up on your toes then it's better to stick to it than many reps on your knees 🤗🤗🥰🥰. Now I apply it on any hard workouts and with hef 🎊🎊🎊, each day is a #challenge ✊✊✊✊ for which I am proud to smash it. Let's go for this new workout tomorrow ✊✊✊☺️😁
Absolutely agree Matthew! So many wanting to train well and provide support to others.
I’m sure you will enjoy this workout and you could absolutely add in your bands too!
We appreciate your words of encouragement too Matthew!! 💓💓💓
Matthew Almond hello so agree with you, love this community that follows Caroline. The support is amazing ☺️☺️
She never misses a day to post a workout 🔥❤️ .Her dedication and hardwork is exemplary 💪🔥❤️.
Aw thank you Kaushik! Hopefully it continues all good! 💓
I know others have said this, but seriously, I look forward to seeing what's new every day! 🌞
Sarah L. Me too 😀😀
That dedication really inspires me!!
She must’ve a cyborg? Who is that dedicated other than a Marine?😝😜🤪
I did this with 25lb instead of the 22lb. It was tough, it even if I had used the 22lb it still would have been challenging. Feels so good though! I got a few skullcrusher push-ups in, not many but a few. Those are always so tough for me, but the fact that I can do any at all is a HUGE improvement from where I was last year ☺️ working out with Caroline has made a HUGE difference in m strength!
There is NO ONE like you, Caroline. I have been running and working out and showing horses for almost 50 years. This is tops. You have inspired me to keep it going STRONG like a BOSS.
Wow Paula!! That is incredible!! I can only imagine the hours you have put into the horses. I am thrilled you join us Paula, you sure know all about dedication!! 👊🏼👊🏼👊🏼💓
You have to be appreciated posting new workouts every day..... I long for ur workouts .... Really impressed.. The best part is that u dont give any lecture in between the workouts...
Thank you so much for giving my life back at 64.
Caroline I’m 55 and your videos rock. I’m going to Costa Rica to up my surfing game and I’m hiring an instructor. YOU are taking me there. I’m off alcohol and devoted. Soooo good for this Covid time and all times. That’s what Covid has done for me. We can keep doing anything we want, and even more. I’ve improved my French and improved some friendships. I APPRECIATE YOU. I hope your life is amazing as it looks. So proud of you
Oh my gosh, this is perfect!!! 😍 Was literally just thinking that I really needed to do more triceps work. I've been adding your 10minute triceps dumbbell video to my workout routine every 2-3 days, and was considering progressing it. Thank you, Caroline!!! Your videos are really something I look forward to on the daily. Thank you for helping all of us keep physically (and mentally) fit this quarantine!! Hope you're keeping safe and healthy too! 💖
Excellent!! I’m sure your arms will thank you for this!! 😁🔥👊🏼
I love how frequently your are posting! Yesterday I did the 10 minute quads and today I’m doing this❤️ my triceps hurt just by watching this😂 so glad I found you on RUclips
Excellent Roseangelie!! So happy you like this workout!!
These are my daily workouts and I always do HIIT Sunday morning!! And a 1 hour full body every Friday! I change it up during the week so could be core or triceps etc! I hope you find lots of fun, challenge yourself and grow stronger!
The hardest working woman in fitness great job Caroline thumbs up video
I recently started doing Biceps with Caroline and now Triceps. I'm hooked!! I absolutely love the workouts, the timer, the music are amazing and simple to follow along!! I must say her motivation and dedication have helped me tremendously!! I belong to a gym, but I don't know the first thing about weights, nor do I have the money for a "Personal Trainer" I even have my friends subscribing now!! Thank You Caroline for sharing your talents with the world!! You make a difference!❤ 🌎 💪
Why Caroline is the best trainer to me? From the first time I started training with her 2,5 months ago I got hooked by her motivating, knowledge & that lovely smile.
I'm seeing notable changes.
Having to deal with cancer three times I don’t easily gain muscles or strength.
Except for my toned legs by decline running [treadmill -3%] & agility training, I basically maintained my upper body during the last years in the gym.
You can’t imagine my excitement to see my triceps popping out again. 🐎 💪 I’m starting to get compliments about them.
Even the strength in my legs improved massive.
& I owe it all to Caroline. Can’t say thanks enough!
Looking forward to a new workout every single day. Some of the HITT-workouts are too intense to me, but I try. I’ll try any workout she posts, ‘cause she’s the best! She even made me skill burpees & planks in a short amount of time.
Done most of her challenges as well.
Added today’s workout to my favourites.
Rarely get a burn, but I almost couldn't lift the dumbbells at the end. Chest muscles started to shake during the chest press. So another great workout for me!.
Have a lovely evening, Caroline. Thanks again!
ps : I just ordered heavier dumbbells today
Thank you Caroline for helping me get stronger and believe in myself, got the full plank challenge today. My arms are vibrating but so is my brain because I'm so happy!!
Yesterday the legs today the triceps!!! 🔥🔥🔥🔥 short sessions to keep a strong intensity throughout, I love it 😍😍😍😍!!! With you, we take pleasure in training. Thank you caroline! 🥰🥰🥰
Aw brilliant Ines!! Go and build those triceps!!💪🔥👊🏼💓😁
The quality of these videos keep getting better! 💕
good morning community, This is my fav tricep work out. Started out with10lbs for 3 months , today with 15lbs🤙. Thanks Caroline Girvan
You are incredible! We are all so thankful for you, your workouts and your time! I am obsessed with your workouts! Thank you so much!
Your determination is simply amazing! I hope your channel grows fast so more people can benefit from your workouts 🔥
I love how you keep coming up with new content. you work so hard!
I prefer to follow Caroline, instead of going to the gym. She s amazing!!!! Continue your great work. Sending This message for Montréal, Canada.
Caroline, my wife and I have been following you for the last 18months. Loved todays 3 min plank .
How on earth do you remain so consistent and dedicated? Brilliant
Finally did my first 3 full push ups! It was a loooong way, but its so worth it. Getting stronger, looking better, feeling awesome. Thank you so much ❤️
Way to go Jana!!! You should feel very proud!! 💪🔥👊🏼💓
You are literally the only trainer whose videos I find sustainable. You have exactly what I'm looking for and I don't get bored. My arms are shaking right now after this workout, but I did it, thanks to you!
Caroline! Thank you for yet another killer workout. You have selflessly uploaded a new workout for us everyday to enjoy, and we are so lucky to be blessed with these workouts on a daily basis. As someone who is running my first marathon in 2 months, these exercises are the perfect cross training workouts that have improved both speed and endurance for me! Been watching your videos since the beginning! :)
Excellent Chloe!! Yes a lot of muscular endurance perfect to help with time on the legs!! I’m sure you will smash your marathon!! Keep it up girl!!! 👊🏼💓💓
Caroline, what I like about your videos is that you always have a smile on your face, your energy is contagious, and you demonstrate the exercise without weights before doing the exercise with weights. Thanks to your encouragement, I am now doing planks every day. They are a work in progress, but I am doing them. 😀
Thanks for the exercise video, it helps me a lot and I hope it helps you all.❤❤❤❤❤❤❤❤❤❤
Added this one to my playlist. Great simple yet effective moves! Edit- so i see a big change in my triceps after doing this one a few weeks. The 3 min plank was hard but I got through it. Been using a 10lb dumbbell
Just how many gym outfits do you own?🤣
You suit every colour👌🏻
I have definitely built up a collection! 💓💓💓
I was wondering the same thing!😂 I love it and I'm here for it. 🙌🏼
Her: All of them! 👌
Who cares if she owns 1000 and perhaps they have all been given to her. Who cares. How many people do you know as committed as Caroline Girvan?
@@karenleboeuf8010 even if given to her she still owns them. What a snappy comment? “Who cares” I care that’s why I asked. And what has commitment got to do with her outfits? Strange response not needed on here
Loved this Caroline short but certainly didn't lack intensity.
✅12/22 - Did this after your 10-min chest. Used 15 lbs. I’m sure I used 10lbs the last two times I completed this WO. Thanks Caroline!
✅9/9 - done! 💪
✅8/26 - WOW!! My triceps started to twitch after the first round of close press. 🙈 My new favorite Caroline's tricep workout now. Hopefully you'll have a new chest workout soon. 😉 Thank YOU!!!
Wow, that was tough. Thank you for this workout! Feeling upper body getting stronger :)
Probably one of the best online trainers....thanks x
Aw thank you for joining me!! 👊🏼👊🏼💓💓💓
Thank you for this. I miss the gym and miss lifting heavy. Your workouts gives me the ability to use my heavier dumbbells without a lot of reps.
Hi Caroline, Just finished! Triceps are burning!!! I’m getting stronger, but those push-ups were killer. Looked at my carpet a lot😅. This is a great community and fills a void since we can’t get together in most places. Thank you!
Excellent Nancy!! And big well done!! Yes this community is full of like minded people wanting to become stronger and really challenge themselves!💓
Killer workout!! I have gained so much upper body strength following your workouts. No way I could have done this a couple of months ago. The plank was extra brutal following this so thank goodness we lost a minute today! Thank you so much!!
Excellent Brooke!! Amazing to hear your progression!! 💪💪💪💪🤩🔥🔥💓👊🏼
Hi from Arizona. Just completed day 14. Great total bodywork, so glad I discovered caroline on youtube. This journey is challenging and motivating. Thank you so much caroline.
Thank you for sharing your amazing vids (I love weights), you are making me enjoy my home gym time... workout just got better, truly appreciate it.
Excellent Ria!! Happy training!!💓💓💓💓
💪Thank you 💪
I love your videos ❤️❤️❤️!!
You are my inspiration 👍👍yesterday I did 4 routines and today I will do more.
What I love from you is that you do the whole routine with us and explain everything before start the routine. I definitely I will stay with you 😍😍😍😍
Thank you !! You are amazing !!
Comme d'habitude t'es la meilleure je te le jure. Merci infiniment Caroline ✨✨
I just love working out with you! And of course always always love your finishers/challenges at the end of your workouts♥️
i love that you’re posting new workouts so frequently... not only frequently but high quality content! your dedication is visible! today was hiit day and i did your 20min full body db from the hiit hard series + your plyo hiit. it’s always a pleasure to workout with you! i’ll try this one on my next arm day!
Wow Alina!! You meant business!! Way to go!!👊🏼💓💓
Simplicity, joy and illusion. I think they are the adjectives that best define you and that will make you go very far. Thanks for your generosity. My arms are shaking. 1 min plank challenge also completed!! 💪🏽🔥🤘🏽⚡️🐾❤️✨ Carolike forever! 👍🏽👍🏽🥇💕Ax
Newbie. Just started doing Caroline workout yesterday. Today is day #2 and I can't wait for tomorrow and the days ahead. Great workouts. Great techniques. I love them. Thanks for giving unselfishly Caroline.
I went from 7.5 lbs to 10 lbs in 6 weeks. So excited. 10 lbs is getting easier 🎉
Amazing, amazing,amazing Caroline 💕💕. Feels so good in a hurting kinda go great wayxx
Great workout! I LOVE the music at the end. I feel such a sense of accomplishment! 👋🏽 Caroline!
Hey Caroline..u r the only trainer whom I've come across who post daily workouts..these was arm burning workout..OMG..how u can bear the weight with this difficult workout..I just wish to be strong like u..thnx for this workout..amazing..always stay strong..💪💪💪👊👊🔥🔥💥💥😉😉😍😄😄😃😃
I wish I had so many outfits. You always look 🔥🔥🔥Thank you for the workout. 🥰🥰🥰
I love it. Xx
Just completed this one. It's 6:30 AM here in Oklahoma...and I'm not a morning person so that was rough. I love how you design workouts to target specific muscle groups. You rock Caroline 🔥💪💯
Thank you from me also who do your workouts regularly. Don't know how you do it as I am sure we are hurting after one workout. Did this one yesterday and still burning today, even my shoulders. Appreciate all the hard work you do in putting together new workouts. Thank you. Moe
Cannot wait to do this after work today! Added to yesterday’s dumbbell work out.... 😓 💪🏻🔥❤️ love these work out so much! Did your hardcore HIIT with weights yesterday.... love that one! Thanks for the daily updates x
Excellent Heather!! Enjoy!!! 💪🔥👊🏼💓
caroline you are my savior!!!👏🏼💪🏼 ive never been able to stick to a workout routine but you make it so easy! doing this PLUS your 20 min bicep workout i’ve seen results like never before after only one month, thank you please never change your style of explaining each workout and making this enjoyable✌️❤️
Fantastic as usual!!!! I've said it many times, best workout videos on RUclips! You have changed my life😊
Aw brilliant Kate!! Thrilled to hear they having such a positive effect!! Keep smashing them!! 👊🏼💓
I have been following Caroline for about five weeks now. I do I am 74 and I started slow but have now worked my way up to 25 to 30 minute workouts. I find all the workouts so more efficient than what I was doing on my own. I am so grateful I found Caroline's fitness programs online.; however, there are so many workouts that I often find it a challenge finding one that is appropriate for me. Is there a logical sequence of workouts for a newbie like me? Thank you so much for your hard work.
Added to my upper body playlist.
Awesome workout!!
My triceps are on fire 🔥
Thank you 🙏🏾
Great workout! Those tricep pushups (especially with that stop) get me everytime! One of these days I’ll do them all off the knees!
I have been doing your epic challenge and I just did this one. I held the 3 min plank whereas before I could hold for 40 sec max. I'm so grateful to your workouts for making me stronger. Thank you ❤️
That was tough and great! I have not followed the plank challenge, but overestimated myself and thought I could do 3 minutes, no problem! I did make it for 1.5 minutes before stopping and did stay with you for 3 minutes! You are amazing! Thank you!
My favorite tricep workout video! Love it! 💪🏼
My arms were shaking by the second round!!!!! Another great workout!! Thank you!!! :) :)
Excellent Val!!! You smashed it!!💓👊🏼👊🏼👊🏼
Wow you’re hopefully going to hit 200k soon!!!!!
I know... amazing Tova! I think it’s pretty awesome to think so many people actually wanting to push themselves that bit more!! 👊🏼👊🏼💓💓
Caroline Girvan yes well your workouts are the best and one of the hardest on RUclips!!!
I love that you demonstrate the excersis first. I'm 66 and love the challenge. Thank you
I do your workout everyday since I found your channel and so happy to find you 😊
Aw brilliant Mora! I hope you continue to grow stronger with each workout you do! Cx
This was a serious tricep workout. I can feel the burn! If this is what I have to do to have arms like you, ok. I loved it, and can’t wait to do it again. I will be soooo happy when the plank challenge is finished. It was very difficult to do today. I didn’t make it.
Excellent Tulip!! Yes though I definitely get most of training arms during full body bodyweight training during the hour on Fridays and back and chest dumbbell sessions! 💓
Ouch is all I can say, my muscles, are on fire 🔥
Really enjoyed this one, really worked the triceps today 💪
The I did your, 10 minutes quad one you posted yesterday
Omg those, squat walks with dumbells were a real killer but loved the layout of this one too
It's always a real pleasure working out with you
💪💪♥️Lx
Excellent Lisa!! Great combination!! Well done!! 👊🏼💓💓💓💓💓
Wow I felt so good after this workout. I absolutely love it! THANK YOU SO MUCH FOR SHARING. You are so helpful Caroline, you have no idea how much i appreciate this upload. I have neck and back problems and this wasn't too strenuous at all for me
I didn’t know there were so many tricep exercises. I was doing two, over and over. This is great. I just got the dreaded bat wings . I’m going to be 56 next month. I’ll be doing these exercises and I love your channel. Thanks
Thanks for all Caroline
As always really really congratulations for your workouts and effort:)
DB quads and this,done for today,thank you Caroline for your effort and motivation every day❤❤🔥🔥
Wow Nikolina!! What a session!! 💓
I workout with you every other day! Thank you for helping me change my life.
I did triceps/chest yesterday, but will save this for the next time C/T come round in the rotation. I always finish tricep work with a machine press to get a good squeeze on the contraction. I love how you hit the muscle from all angles. 👍. Thanks!!!
Another banging workout! Thank you Caroline!! Also I love the red tights :) I’ve been doing the 1 hour series and they are perfectly challenging!
Excellent Gina!! Love those one hour workouts.. good time to practise so many movements! 👊🏼💓
This is the best tricep video ever. I see results immediately after the workout and into the next day.
Love how you make it so challenging. Thank you!
This looks like a great workout, as others have said thanks for the variety and frequency of videos! Looking forward to doing this tommorrow - during my home workout!
excellent Mark!! 💪🔥🔥🔥🔥💓
Done and it didn't disappoint. Respect, Caroline as you crushed it. Me, talk about fatigue and pushing to failure. Great workout!
BEST shoulder pump EVER!!!!! Thank-you!
The best fitness trainer on RUclips with the best music! Only you can kick my butt hahah. Thank you very much for your effort 💕
Thank you for your comments but mostly for joining me!! 💓💓💓💓
Loved this! Short but effective. Really liked the push up skull crushers too - super challenging. Thank you again, Caroline💕
Excellent Trisha!!💓💓💓👊🏼
Gracias por la rutina, hoy la combino con otra que nos hiciste gracias por las rutinas que nos das 👍
Excellent Beatriz!! 💓💓💓💓👊🏼
Me encantan tus rutinas de triceps. Muchas gracias Caroline. Gracias a ti estoy esculpiendo unos lindos brazos 💪😃
Never knew of all these ways to work triceps. What a great combo. Have to say, being a bit of a conditioned gym rat and doing same old forever, you have been super helpful in how to do effective weight training at home. And with your guidance no excuses not to add some daily. Yes!💪🏼💪🏼💪🏼
Such a good exercise.The best is that you do it with us the whole way, it makes such a difference. Thanks!
I loved this triceps Workout. Thanks 👍😍
your workouts are very effective and really work well for us and we have been working out everyday and just wanted to say thank you really.
I love your dumbbell workout plus all the others, today finally I could find a 30LB dumbbells, since with your talent Caroline we can go beyond and exceed our limits, just in the future I need your help for nutrition to get the best out of your FITleadership. Thank you so so much 🐉
Way to go!! Yes next month new videos!! Covering nutrition etc!💓
That would be fantastic. We will be 7000000000 soon.
@@CarolineGirvan I believe you will have a great combination program coming that like your greatest workout we all have to learn and get educated it will be very exciting thank you so much for all the details and handwork that you share with all of us 🐉
My go to workout channel now. Thank you
Just smashed this workout and my arms are shaking so much 💪🏻. So grateful for your content Caroline ❤️. Super efficient and effective workouts that I love doing which means I don’t spend hours in the week back and forward to the gym. I can already see and feel the progress, you are amazing 🙌🏻👏🏻😊
Love your workout for my arms!!!
ok my triceps are on fire. i was so so scared about the plank challenge (it was my first time9 but i've managed to last the whole 3 minutes I am SO SO SO SO happy and proud !!!!!
You've made me love upper body sessions. Such a nice finisher after epic day 43.
Thank you, Caroline. Fantastic tricep exercise!!! Keep it coming.
I seriously need to have ARMS like yours 😃 so gonna do this work out. I am a person who works out from home coz I don't have time to go gym. Your workout is awesome which I do almost every day. I like doing different workout every day
Thanks Caroline
Excellent Bandana!!! Thrilled to hear you are enjoying the workouts and hopefully learning along the way!! 👊🏼💓
Yes DEFINITELY learning a lot. Thanks 🙏
Did this before work this morning and I feel sooooo good right now. Tough on me wee arms but oh so amazing. Thank you for uploading everyday.
Thanks for your good energy and your good advices !! :)
WOW!! I did your Epic Heat workout before this which was also upper body. This tricep workout topped off my upper body workout for the day. Love upper body workouts. My upper body will be feeling this for a few days. Thank You for the amazing free workouts.
Did this after the plyo HIIT 🙆🏽♀️🙇🏽♀️👍🏽..am really glad I found your workout videos. I can see small changes now 💃🏾...Thanks Caroline
The best tricep workout on YT! I did your bicep w/o yesterday and I will incorporate this in my training week :) thank you