Epic I

This is full body 5 min warm up you can follow along to prior to exercise. If you follow along before your workouts, you will quickly get to know what’s coming next and won’t feel the need to watch this over and over as it will become second nature!

Here we go! Day 1 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! We are starting with a full lower body workout lasting 30 minutes. Squats, lunges, holds, and of course wall sits in there too make this an EPIC beginner leg workout! This is a fantastic workout to gut your hamstrings, quads, glutes and core with just your bodyweight as resistance! This is a no equipment workout however, you will need a wall, a sturdy chair and a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) I’m sure you will challenge yourself and feel the intensity as much as I did!! Let’s smash it!!

Day 2 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be pushing, controlling, lowering, holding and pulsing our way through many challenging movements. A perfect workout involving the staple movements to master in order to progress to more advanced versions. This is an EPIC beginner upper body workout using your own bodyweight as resistance to build your strength and co-ordination! We will be targeting the arms, shoulders, back and core! This is a no equipment workout however, you will need a sturdy chair and a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! The timer will be on for 45 seconds of work and 15 seconds rest to get ready for the next exercise. Every 3rd exercise is a Cobra Push Up as this is so great for that mind muscle connection to triceps, practise for pushing up bodyweight as resistance and lowering with

Day 3 in the EPIC Beginners Series featuring an ab and core workout for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be lifting, lowering, holding, pulsing our way through a variation of core and abdominal movements. Don't forget to download your FREE program guide at https://carolinegirvan.com A perfect workout involving the staple movements to master in order to progress to more advanced versions. This is an EPIC beginner upper body workout using your own bodyweight as resistance to build your strength and co-ordination! We will be targeting the core, entire abdominal area whilst using our upper and lower body to assist. This is a no equipment workout however, you will need a mat. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! The timer will be on for 45 seconds of work and 15 seconds rest to get ready for the next exercise. Every 3rd exercise is a vari

Day 4 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will challenge our entire body with a series of dumbbell exercises to hit every muscle group in the body. For further information on this series, please make sure you download your FREE EPIC Program Guide on my website: https://carolinegirvan.com You will need a pair of dumbbells, a mat and a chair to lean against. The dumbbells I am using are 10kg each. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it..just maintain form and alignment! If completely new to training with weights, I would suggest practice bodyweight only or light weights to focus on positioning, pace and control. The timer will be on for 45 seconds of work with 15 seconds of rest in between exercises. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine). Let’s hit our entire body and reall

Let's get warmed up with my 5 minute HIIT warm up routine.

Day 5 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be covering some of the most common higher intensity movements found within the EPIC Program. This high intensity full body workout at home will test you mentally and physically! This workout will require strength, balance, body co-ordination, adapting to go from one exercise straight to another but mostly sheer determination to keep going when you just want to stop. Yo will simply need a mat and a bottle of water handy. Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment! There is a small jump performed at the top of each burpee however you can simply leave this out if you wish! The timer will be on for 40 seconds of work for each exercise, however we will then go straight into 20 seconds of hands off mat burpees! You can obviously perform these at a pace that suits you! You then