Epic I

Here we go! Day 1 in the EPIC Program and what better way to begin than leg day with this lower body workout! This is a 40 minute workout combining dumbbells and bodyweight exercises to hit all muscles in the lower body and core! We will be squatting, lunging, holding, pulses and pivoting! Lots of fun in this workout!! You will need a pair of dumbbells (my dumbbells are 12.5kg / 27.5lbs each for your reference) and a mat. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) Let’s push through to the end together!!

Day 2 in the EPIC Program and let's hit the shoulders, arms, chest, back & core! This 40 minute upper body workout combines dumbbells and bodyweight exercises to hit all muscles in the upper body and core, to add strength, muscle and definition! Presses, rows, pulses and push ups... it’s all in here! This is a workout to strengthen your upper body and to practice movements such as push up variations! The exercises are paired into groups of 3 similar exercises and every 3rd exercise is a variation of push up usually relating to the previous 2 exercises. This is a lot of work for the upper body so stop for a moment to reset when needed. You will need a pair of dumbbells (my dumbbells are 8kg / 17.6 lbs each for your reference) and a mat. Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine) Let’s push through to the end together!!

Day 3 in the EPIC Program and let's hit the abs and core! This core and abs workout will involve using our bodyweight as resistance to hit the entire core and the abdominal muscles.

Day 4 in the EPIC Program and it’s a full body workout session with dumbbells and bodyweight! This workout is going to challenge your control, core stability, balance and co-ordination and of course strength! For further information on this program including the full schedule, please make sure you download your FREE EPIC Guide on my website: https://carolinegirvan.com You will simply need a pair of dumbbells, a wall and a mat! The dumbbells I am using for your reference are 10kg each. The timer is for 40 seconds of work and 20 seconds to get ready for the next exercise. You should need this rest period!!!

Day 5 in the EPIC Program and it’s a full body hiit workout session!!! This high intensity workout requires only a mat, it is suitable for intermediates and advanced as you simply work through each 40 seconds at the intensity and pace that really challenges you! These 30 minutes will test you mentally and physically! This workout will require strength, balance, body co-ordination, but mostly sheer determination to keep going when you just want to stop. There is a lot of focus on the lower body so the legs definitely have to work hard! The timer is for 40 seconds of work and 20 seconds rest get ready for the next exercise. You should need this rest period!!!

Day 6 in the EPIC Program and we are hitting our arms and abs!!! The triceps and biceps will be tested with isolating exercises using a pair of dumbbells. The dumbbells I am using are 8kg (17.5lbs) each for your reference. You will also need a mat. This workout is approximately 40 minutes. We start with 5 biceps movements then 5 tricep movements (each exercise is repeated twice) all for 40 seconds each with 20 seconds rest. We then move to core and abs where each of the 10 exercises are performed for a full 1 minute and then straight onto the next! However please remember the timer is only a guide so no need to rush to begin... just when you ready! We then finish with one per set of the original arm isolation exercises and 40 seconds burnout!!!

Day 7 in the EPIC Program and it’s leg day!!! We will be hitting our entire lower body and core with this leg workout with dumbbells via lunges, squats and everything in between! The dumbbells I am using for your reference are 10 kg each. Every rest period throughout is 20 seconds. We will be performing a certain exercise such as sumo squat for 20 seconds, straight into the pulse of that movement, then straight into full range again!! Then following each 1 minute containing the full range and pulse is going to be lunges on each side with same time... 20 seconds full range but hold then full range! We perform on each leg! Then rest for 20 seances before moving into the next exercise which will be followed by lunge sequence again! This is a lot of time under tension on the quads, hamstrings, glutes, core and grip! We then finish with a drop set of close stance squats going from 2 x dumbbells to 1 x dumbbells to bodyweight only with no rest... 20 seconds of work for each!

Day 8 in the EPIC Program and it’s a compound upper body day!!! We will be hitting our entire upper body and core with dumbbells via presses and rows! The dumbbells I am using for your reference are 15kg x 2 and 10 kg x 2 but one pair of dumbbells is great too! You will also need a mat! I am using a chair just to provide more comfortable position pressing but it is not necessary. If standing, simply keep knees soft and look straight ahead. The chair should provide support for lower back. Each exercise is performed for 30 seconds with rest period being 30 seconds between each set. We perform each exercise for 4 sets in total. We then finish with a burn out of 2x sets of flyes and 2x sets frontal raises at the very end... 30 seconds of work with 30 seconds rest!

Day 9 in the EPIC Program and it’s a 1 hour full body workout with Dumbbells!!! We will be hitting our entire body with many different compound and isolating exercises each for 40 seconds of work with 20 seconds to get ready for the next! The dumbbells I am using for your reference are 10 kg x 2. You will also need a mat and a stable chair for Bulgarian lunges, bodyweight dips and decline push ups! It is handy also to have a wall or something steady nearby to help stabilise you during certain exercises such as pistol squats, particularly as these are towards the end and even if you can do this movement normally, they will be a lot more difficult after so many lower body exercises! Throughout I will alternate between using 2 dumbbells, 1 dumbbell and bodyweight so depending on the weight you have at home, you can use 2 dumbbells if I’m using 1 dumbbell or drop to 1 dumbbell when you need to for example. Don’t worry about losing balance during certain movements.. I do sometimes and j

Day 10 in the EPIC Program and it’s BURPEES!! With this HIIT Workout we will be hitting our entire body with many different takes on the famous burpee! All you will need is a bottle of water and a mat! You may need a wall or steady chair to help with balance during pistol squat burpees! The timer will be on for 40 seconds of work and 20 seconds rest before moving onto next burpee! 40 seconds is a longer period for HIIT as apposed to say 20 seconds. You still want to go at a fast pace but still ‘pacing’ yourself!