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Caroline Girvan

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&rsquo;s coming next and won&rsquo;t feel the need to watch this over and over as it will become second nature!

I would recommend further warming up if carrying out working sets. For example:

Bar only for 20 reps for chest press, barbell squats etc before working sets 
If using using, use lighter weight for warm up set(s) 
At least 20 reps bodyweight lunges or squats before weighted sets 
For plyometrics, incorporate set(s) of less powerful jumps etc

This video is simply to give you an idea, so please feel free to make it your own! If you have really tight hamstrings for example, simply carry out more dynamic stretching on this area.

Thanks for watching!

Cx

Epic Full Body Warm Up

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&rsquo;s push through to the end together!!

I hope you smash this session and finish feeling proud you did it!!

Cx

Epic Bodyweight & Dumbbell Lower Body

Day 2 in the EPIC Program and let's hit the shoulders, arms, chest, back &amp; 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&rsquo;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&rsquo;s push through to the end together!!

Your biceps will be burning, triceps tingling and delts done!!👊🏼👊🏼👊🏼

Let&rsquo;s &lsquo;push&rsquo; through to the end together!! 😉
 
Cx

Epic Bodyweight & Dumbbell Upper Body

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.

Remember to download your FREE EPIC Program Guide over on my website: https://carolinegirvan.com

The upper and lower body will of course be involved in many of the movements particularly the plank variations.

Balance, control, isometrics, dynamic.. it&rsquo;s all in here! This is a workout to strengthen your core to help improve your overall training and prevent injury.

You will simply need a mat!

The timer is for 50 seconds of work and 10 seconds to get ready for the next exercise.

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

Control each lift &amp; lower and take it slow!

Cx

Epic Bodyweight Core & Abs

Day 4 in the EPIC Program and it&rsquo;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!!!

The workout is split into 3 main parts.

LOWER BODY 
UPPER BODY 
MIXTURE!

In between each exercise will be a staple exercise as follows:

LOWER BODY: HIGH SQUATS

UPPER BODY: MAKERS

MIXTURE: WINDMILLS (dumbbell optional)

I will show previews of these exercises in the introduction at beginning of video!

Make sure to take it slow and be aware of any strain on lower back. Perform bodyweight if experience strain.

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

This is definitely a tough one! Take it slow, controlled and focus on each movement individually!

Cx

Epic Full Body Core Focus

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

5 Min HIIT Warm Up

Day 5 in the EPIC Program and it&rsquo;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!!!

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

This is definitely a tough one! You can do it!!!!!!

Cx

Epic HIIT Full Body

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!!!

Please ensure you warm up for at least 5 minutes prior to beginning.

If you do these movements with as best form as possible, it will be more difficult! And that&rsquo;s the aim! So keep elbows in for curls!

Cx

Epic Arms and Abs

Day 7 in the EPIC Program and it&rsquo;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!

Below are the exercises that we will have a lot of fun with!!!

SUMO SQUAT 
PULSES 
SUMO SQUATS

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

CURTSEY LUNGE 
PULSES (same side) 
CURTSEY LUNGE (Same side)

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

CURTSEY LUNGE (switch side) 
PULSES (same side) 
CURTSEY LUNGE (same side)

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

FWD &amp; BK LUNGE 
HOLD (same side) 
FWD &amp; BK LUNGE (same side)

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

FWD &amp; BK LUNGE (switch side) 
HOLD (same side) 
FWD &amp; BK LUNGE (same side)

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

PLI&Eacute; SQUAT 
PULSES 
PLI&Eacute; SQUAT

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

STAGGER ROMANIAN DEADLIFT 
STAGGER ROMANIAN DEADLIFT (opp leg) 
ROMANIAN DEADLIFT

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

CLOSE SQUAT 
HALF RANGE SQUAT 
CLOSE SQUAT

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

HAMSTRING UP &amp; DOWN 
HAMSTRING HOLD 
HAMSTRING UP &amp; DOWN

LUNGE 
HOLD 
LUNGE

LUNGE 
HOLD 
LUNGE

BRIDGE 
BRIDGE HOLD 
BRIDGE

Finisher: CLOSE SQUAT DROP SET!!! 
2 x dumbbells 
1 x dumbbells 
1 x bodyweight

Please ensure you warm up for at least 5 minutes prior to beginning.

You will be so glad you did this... it is going to be a challenge but we can do it!!

Cx

Epic Dumbbell Lower Body

Day 8 in the EPIC Program and it&rsquo;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!

Below is a breakdown of the exercises.. each is performed for 4 sets. Note that the second set of rows include no rest as we switch arms immediately!

SHOULDER PRESS 
ARNOLD PRESS 
PUSH PRESS

CHEST PRESS 
NEUTAL GRIP PRESS 
SINGLE ISO HOLD PRESS

SINGLE ARM ROW (alternating sides) 
SUPINE ROW (alternating sides) 
PULLOVER

Finisher: 
2 x FLYES 
1 x FRONTAL RAISES

Please ensure you warm up for at least 5 minutes prior to beginning.

This is a typical session I would have done in a gym setting... 4 sets of each exercise!!

Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!

Embrace these repeats... it will make you stronger!! And I&rsquo;ll see you then Day 9 for no repeat FULL BODY!!

Cx

Epic Dumbbell Upper Body

Day 9 in the EPIC Program and it&rsquo;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&rsquo;m using 1 dumbbell or drop to 1 dumbbell when you need to for example.

Don&rsquo;t worry about losing balance during certain movements.. I do sometimes and just take a second to reset and try again!

SNATCH 
SNATCH 
DECLINE PUSH UP 
WALK OUT TO PIKE PUSH UP 
DIPS 
PLANK SIDE TO PUSH UP 
SINGLE ARM PRESS 
SINGLE ARM PRESS 
RENEGADE ROW TO PUSH UP 
UNEVEN PUSH UP 
BENT OVER ROW (slow eccentric) 
HAMMER CURLS 
TRICEP PUSH UP (hold 5 secs) 
LATERAL ALT RAISES 
LEG LOWER HOLD 
LEG LOWERS 
SIDE PLANK TO SINGLE LEG HOVER 
SIDE PLANK TO SINGLE LEG HOVER 
FULL TOE REACH TO HOLLOW 
REVERSE CRUNCH 
SLOW HIP RAISE 
TABLE TOP CRUNCH SWEEP 
CRUNCH PULSES 
DB SQUAT WALK (fwd &amp; back) 
SUITCASE SQUATS 
SQUATS W/ x 2 PULSES 
ROMANIAN DEADLIFT 
DEAD STOP LUNGE 
DEAD STOP LUNGE (opposite side) 
KNEELING SQUAT TO LUNGE 
DB LATERAL SQUAT WALK 
SINGLE ARM DB LUNGE 
SINGLE ARM DB LUNGE 
DB BULGARIAN LUNGES 
DB BULGARIAN LUNGES 
SQUAT HOLD 
SQUAT TO PRESS 
SINGLE LEG BRIDGE CHAIR 
SINGLE LEG BRIDGE CHAIR 
X OVER 
DIAGONAL PULSE 
X OVER 
DIAGONAL PULSE 
STANDING LEG RAISE 
STANDING LEG RAISE (opposite side) 
DB CURTSEY TO FOOT TAP 
DB CURTSEY TO FOOT TAP 
QUAD EXTENSION TO CURL 
QUAD EXTENSION TO CURL 
X OVER SQUAT 
X OVER SQUAT 
LUNGE PIVOT 
45&deg; FWD LUNGES 
HAMSTRING MARCH 
HAMSTRING UP &amp; DOWN 
GLUTE BRIDGE HOLD 
GLUTE BRIDGE ON TOES 
PISTOL 
PISTOL

LUNGE, LUNGE, PUSH UP

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, go at your own pace! If you have lighter weights that you would like, please perform at a faster pace than me whilst maintaining form!!

Remember, it's up to you to push it!!

Cx

Epic Full Body - 1 hour

Day 10 in the EPIC Program and it&rsquo;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 &lsquo;pacing&rsquo; yourself!

PUSH UP X 2 
2 X LUNGE JUMPS 
180&deg; JUMP 
ONE ARMED BURPEE 
ONE ARMED BURPEE 
SQUAT WALK 
SINGLE LEG TO PISTOL 
SINGLE LEG TO PISTOL 
TUCK JUMP 
PLANK UP &amp; DOWN 
SQUAT HOLD 
CLAP PUSH UP 
DONKEY KICK 
1/4 BURPEE 
SCORPIO X4 PUSH UP 
SQUAT JUMPS X 4 
PLANK BRIDGE 
RAINBOW KICKS 
X 5 HOPS TO PLANK 
SUMO SQUAT PULSES X 5 
ALT HIGH KNEES X 10 
WIDE TO NARROW PUSH UPS 
TRAVELLING MOUNTAIN CLIMBER (X10) 
PLANK TO ALT LUNGE 
REVERSE SNOW ANGEL 
TRICEP HOLD 
HOT FEET (approx x5 seconds) 
BURPEE BURN OUT

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, go at your own pace! This workout as all the workouts are time based so perfect to go at a pace to suit you!!

Remember, it&rsquo;s up to you to push it!!

Have fun with this session!! You will need to enjoy it as it is very challenging and a positive attitude really helps!!

Cx

Epic Full Body Burpee HIIT

Day 11 in the EPIC Program and it&rsquo;s a quads and abs workout! We will be hitting our entire lower body with emphasis on the quads, beginning with approx 10 minutes abs!

You will need is a bottle of a mat, a wall and a pair of dumbbells. An option is a yoga block or thick book to perform some squats with the heel elevated.

The timer will be on for 1 minute per ab exercise, however when we come to the quad segment, the timer is 40 seconds of work and 20 seconds rest before moving onto the next variation.

As you will see below at the beginning of the lower body training, the main squats are repeated for 2 sets, before we move to one set of most exercises.

LEG LOWER 
SCISSORS 
LEG OPENER 
TOE REACHES 
BUTTERFLY CRUNCH 
CRUNCH PULSES 
REVERSE CRUNCH TO TOE TAP 
HEEL REACHES 
STRAIGHT LEG REVERSE CRUNCH 
BICYCLES

HEEL ELEV CLOSE SQUATS 
HEEL ELEV CLOSE SQUATS 
HEEL ELEV PULSE SQUATS 
HEEL ELEV PULSE SQUATS 
HEEL ELEV SLOW SQUATS 
HEEL ELEV SLOW SQUATS 
HEEL ELEV 1 1/2 SQUATS 
HEEL ELEV 1 1/2 SQUATS 
HIGH SQUATS 
HIGH SQUATS 
SUITCASE SQUAT W/PULSE 
SUITCASE SQUAT W/PULSE 
SUITCASE SQUAT SLOW 
SUITCASE SQUAT SLOW 
SUITCASE SQUAT 1/2 REPS 
SUITCASE SQUAT 1/2 REPS 
ALT LATERAL LUNGE W/PULSE 
LAT LUNGE W/TOES UP 
LAT LUNGE W/TOES UP (switch side) 
STAGGERED SQUAT 
STAGGERED SQUAT (switch side) 
UNEVEN SQUAT 
UNEVEN SQUAT (switch side) 
UNEVEN SQUAT W/PULSE 
UNEVEN SQUAT W/PULSE (switch side) 
HIGH SQUAT X 2 DB 
HIGH SQUAT X 1 DB 
SQUAT LATERAL STEPS 
DUMBBELL WALL SIT 
WALL SIT ALT LEG EXTENSION 
SQUAT ROCKS

Burnout: 
BODYWEIGHT CLOSE SQUATS

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, go at your own pace! This workout as all the workouts, are time based so perfect to go at a pace to suit you!!

Ensure your keep good posture throughout and always keep gaze straight ahead, push through the heels and chest open when doing the squats.

I hope you feel awesome after this session!!

Cx

Epic Quads & Abs

Day 12 in the EPIC Program and it&rsquo;s shoulders! We will be using dumbbells to target our deltoids with single and double arm work, pressing, holding and control throughout for this shoulder workout with dumbbells.

You will need a pair of dumbbells and a wall if you are performing the handstand hold at end however this is optional. I am using 2 x pairs of dumbbells (10kg x 2 and 6kg x 2) to show you which movements typically involve the heavier and lighter weights however this can be competed with one pair of dumbbells!

The timer will be on for 30 seconds per exercise, however if the exercise is single arm, we will simply go straight onto opposite arm with no rest.

PALMS FACING PRESS 
rest 
PALMS FACING PRESS 
rest 
PALMS FACING PRESS 
rest 
ALTERNATING PRESS 
rest 
ALTERNATING PRESS 
rest 
ALTERNATING PRESS 
Rest 
SINGLE ARM PRESS 
SINGLE ARM PRESS (switch arm) 
SINGLE ARM PRESS (switch arm) 
SINGLE ARM PRESS (switch arm) 
SINGLE ARM PRESS (switch arm) 
SINGLE ARM PRESS (switch arm) 
Rest 
FRONTAL RAISE 
Rest 
FRONTAL RAISE 
Rest 
FRONTAL RAISE 
Rest 
LATERAL RAISE (elbows 90&deg;) 
LATERAL RAISE (elbows 90&deg;) 
LATERAL RAISE (elbows 90&deg;) 
HAMMER FRONTAL RAISES 
HAMMER FRONTAL RAISES (switch arm) 
HAMMER FRONTAL RAISES (switch arm) 
HAMMER FRONTAL RAISES (switch arm) 
HAMMER FRONTAL RAISES (switch arm) 
HAMMER FRONTAL RAISES (switch arm) 
Rest 
UPRIGHT ROWS 
UPRIGHT ROWS 
UPRIGHT ROWS 
UPRIGHT ROWS 
UPRIGHT ROWS 
UPRIGHT ROWS 
Rest 
REAR DELT FLYES 
Rest 
REAR DELT FLYES 
Rest 
REAR DELT FLYES 
Rest 
AROUND THE WORLD 
Rest 
AROUND THE WORLD 
Rest 
AROUND THE WORLD 
Rest 
LATERAL RAISES 
LATERAL RAISES (switch arm) 
LATERAL RAISES (switch arm) 
LATERAL RAISES (switch arm) 
LATERAL RAISES (switch arm) 
LATERAL RAISES (switch arm) 
Rest 
ARNOLD PRESS 
rest 
ARNOLD PRESS 
rest 
ARNOLD PRESS 
Rest 
PARTIALS 
rest 
PARTIALS 
Rest 
PARTIALS 
Rest 
FIGURE 8 
rest 
FIGURE 8 
ResT 
FIGURE 8

Finisher: 
For 30 seconds x 3 sets 
PIKE HOLD/HANDSTAND HOLD

Burn out: 45&deg; PRESS

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, control throughout! There is a lot of work performed in the lowering part of each move when controlled so ensure you try to control to gain the most out of this workout!

Ensure your keep good posture throughout and always keep gaze straight ahead, shoulder blades together, core tight, knees slightly bent. When performing lateral/frontal raises etc keep slight bend at elbows.

This is a solid deltoid session so enjoy!!💪

Cx

Epic Shoulder Workout

Day 13 in the EPIC Program and it&rsquo;s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings.

We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core!

During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell.

In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance.

There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings.

The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next!

ADDUCTION 
PULSES 
UP &amp; DOWN 
BRIDGE ABDUCTION 
BRIDGE PULSES 
ABDUCTION ON ELBOWS 
ABDUCTION ON HANDS 
DONKEY LIFTS 
DONKEY LIFTS by 
DONKEY PULSES 
DONKEY PULSES 
SQUATS 
PULSES 
1 1/2 REPS 
SUMO SQUAT 
SUMO HALF REPS 
SUMO PULSES 
SUMO SLOW 
SUMO 1 1/2 REPS 
SUMO HOLD approx 5 seconds 
ROMANIAN DEADLIFT 
WIDER STANCE DEADLIFT 
ROMANIAN DEADLIFT 1 1/2 REPS 
HIP THRUST 
HIP THRUST PULSES 
HIP THRUST HOLD approx 5 seconds 
HIP THRUST SLOW 
HIP THRUST FAST 
SINGLE LEG THRUST 
SINGLE LEG THRUST 
BAND &amp; DUMBBELL THRUST 
BAND FULL RANGE THRUST 
BAND PULSES 
BAND HOLD 
HAMSTRING UP &amp; DOWN 
SINGLE LEG HAMSTRING 
SINGLE LEG HAMSTRING (switch leg) 
HAMSTRING WALKS 
HAMSTRING HOLD 
HALF REP SQUATS

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, control throughout!

And make this workout as challenging as possible... really squeeze the glutes at top of bridge/thrust to push hips high.

When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part!!

With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot!

I hope you all embrace the burn and really feel the activation and engagement of those glutes and hamstrings!

Cx

Epic Program

Epic Hamstrings & Glute Workout

Day 14 in the EPIC Program and it&rsquo;s a superset full body workout at home using dumbbells and our bodyweight for this session!

We will be targeting the entire body; quads, hamstrings, glutes, shoulders, chest, back, arms and of course core!

You will need a mat and a pair of dumbbells for this workout. For your reference I am using 2 x 10kg.

The timer will be on for 45 seconds per exercise, supersetted immediately by an exercise that compliments it for 45 seconds to get ready for the next! We have 30 seconds rest before the next superset!

TOE REACH TO HOLLOW 
REVERSE CRUNCH TO TOE TAP

TOE REACH TO HOLLOW 
REVERSE CRUNCH TO TOE TAP

RUSSIAN TWIST 
V SIT TUCK TO HOLLOW

RUSSIAN TWIST 
V SIT TUCK TO HOLLOW

DB LUNGE 
LUNGE HALF REPS (same leg)

DB LUNGE (switch leg) 
LUNGE HALF REPS (same leg)

DB CLOSE SQUATS 
SQUAT PULSES

DB CLOSE SQUATS 
SQUAT PULSES

DB ALT REAR LUNGE 
LUNGE PULSES

DB ALT REAR LUNGE 
LUNGE PULSES

DB CURTSEY LUNGE 
CURTSEY PULSES

DB CURTSEY LUNGE 
CURTSEY PULSES

DB LATERAL LUNGE 
LATERAL LUNGE TO LUNGE

DB LATERAL LUNGE 
LATERAL LUNGE TO LUNGE

ROMANIAN DEADLIFT 
STAGGERED DEADLIFT TO ROW

ROMANIAN DEADLIFT 
STAGGERED DEADLIFT TO ROW

SQUAT TO PRESS 
CURL TO PRESS

SQUAT TO PRESS 
CURL TO PRESS

FLYES 
PUSH UPS

FLYES 
PUSH UPS

TRICEP PRESS 
TRICEP PUSH UP

TRICEP PRESS 
TRICEP PUSH UP

SINGLE ARM PRESS 
FRONTAL RAISE

SINGLE ARM PRESS 
FRONTAL RAISE

SUPINE ROW 
PALM PARALLEL FLOOR CURL

SUPINE ROW 
PALM PARALLEL FLOOR CURL

MANMAKER 
RENEGADE TO SIDE PLANK

MANMAKER 
RENEGADE TO SIDE PLANK

Please ensure you warm up for at least 5 minutes prior to beginning.

Remember, use this as an opportunity to practise your form, co-ordination and really get that mind to muscle connection!

To gain the most out of this workout, focus on;

&bull;performing each lunge and squat as low as comfortable, keeping chest up and looking forward.

&bull;Maintain flat back with rows and controlling the lowering part of the movement as much as the lift

&bull;Keep elbows tucked in by sides for the curls

&bull;During leg lowers, only lower to where you back is able to maintain contact with the mat.

&bull;Stop when you need to... the timer is simply a guide so don&rsquo;t rush into a position. Take those few moments to get correct form and position.

I hope you smash this session and feel simply awesome after!!

Cx

Epic Program

Epic Full Body - Superset

Ready for a high intensity full body session? All you need is a mat and yourself ready to go! Let&rsquo;s get the heart rate up, challenge yourself mentally and physically and become stronger!

With this no equipment full body HIIT workout at home you simply work through each exercise 20 seconds at the intensity and pace that suits you! No matter your level of fitness, you should aim to really challenge yourself!

It is a tabata style format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on!

This workout is split into 7 pairs of exercises:

SQUAT WALK TO BURPEE 
DIAGONAL SQUAT WALK

LUNGE TO KICK 
CURTSEY LUNGE TO SIDE KICK (same leg)

DIVE BOMB PUSH UPS 
ALT LEG RAISE TRICEP PUSH UP

180&deg; LUNGE JUMPS 
ON TOES CROUCH JUMP

KNEE TUCK LEAN TO KICK 
WIDTH X3 SQUAT JUMP

ALTERNATING GLUTE BRIDGE JUMP 
HAMSTRING MARCH

ROLL TO PUSH UP 
TRAVELLING MOUNTAIN CLIMBERS

Burnout: 
1 minute PUSH UP BURPEE TO 2 x LUNGE JUMPS!!!

Try to do as many reps as possible for the 20 seconds!!

Still focus on form, landing as soft as possible and inline!

I hope you have so much fun with this session!! It&rsquo;s tough yet so rewarding!!

Enjoy!

Cx

Epic Tabata Full Body HIIT

Day 16 of the EPIC Program and it's a back and bicep workout! This is a solid upper body session targeting the upper and middle back and those arms!

You will need dumbbells, a mat and something steady to lean against for the bent over rows. Optional is a chair that can support you whilst doing pullovers however these can be also performed on the mat! On the chair allows for a greater range of motion.

I am using 2 pairs of dumbbells (17.5kg and 8kg each).

The timer will be on for 30 seconds per exercise and 30 seconds rest. Many of the exercises are single arm so we will perform the exercise on one side, then straight into other side.

I would suggest counting how many reps you perform on one side so you can then do the same on opposite arm.

The exercises are performed as follows:

BENT OVER ROW (total 4 sets per side)

LANDMINE ROW (4 sets)

SUPINE ROW (total 4 sets per side)

REAR DELT ROW (total 4 sets per side)

LAT SWEEP (total 4 sets per side)

PULLOVERS (2 x sets 1 minute per set)

RENEGADE ROW (4 sets)

DOUBLE ARM ROW (x 2 sets)

DOUBLE ARM SUPINE ROW (x 2 sets)

HAMMER CURLS (x 2 sets)

1/2 CURL TO ROTATE (x 2 sets)

CURL PULSES (x 2 sets)

Finisher: 21s!!! (Bicep curls x 7 bottom half, x 7 top half, x 7 full range!)

I absolutely love training back and biceps... trust me, you will feel muscles you Mayne never felt before!


Cx

Epic Program

Epic Dumbbell Back and Biceps

Here we go for leg day!! And it&rsquo;s lunges! Technically no exercise is the same however what we do on one side, we have to do on the other for this leg workout.

You will need a mat, a pair of dumbbells (I am using 10kg each hand for your reference) and a block or book for foot elevated lunges!

A wall is also useful for assistance during lunge to pistol squats if needed.

Timer will be on for 45 seconds followed by complimentary exercise for another 45 seconds with 30 seconds rest!

FOOT ELEVATED LUNGE 
LUNGE TO KNEE DRIVE 
FOOT ELEVATED LUNGE (switch) 
LUNGE TO KNEE DRIVE 
ELEVATED CURTSEY LUNGE 
CURTSEY TO FOOT TAP 
ELEVATED CURTSEY LUNGE (switch) 
CURTSEY TO FOOT TAP 
REAR LUNGE TO ROMANIAN 
LUNGE TO HAMSTRING CURL 
REAR LUNGE TO ROMANIAN (switch) 
LUNGE TO HAMSTRING CURL 
LUNGE TO CALF RAISE 
ON TOES LUNGE 
LUNGE TO CALF RAISE (switch) 
ON TOES LUNGE 
DB LUNGE PIVOT 
B/W LUNGE PIVOT 
LATERAL LUNGE 
COSSACK LUNGE 
DB LUNGE 
DB LUNGE (switch) 
UNEVEN HIGH LUNGE 
UNEVEN HIGH LUNGE (switch) 
REAR TO FWD STEP CURTSEY 
REAR TO FWD STEP CURTSEY (switch) 
LUNGE TO HEEL TOUCH 
LUNGE TO HEEL TOUCH (switch) 
LUNGE TO GLUTE SQUEEZE 
LUNGE TO GLUTE SQUEEZE (switch) 
REAR LUNGE 3 POINT TAP 
REAR LUNGE 3 POINT TAP (switch) 
LATERAL TO X2 LEG LIFT 
LATERAL TO X2 LEG LIFT (switch) 
REAR LUNGE TO PISTOL SQUAT 
REAR LUNGE TO PISTOL SQUAT (switch) 
DB 1/2 REP LUNGES 
B/W FULL RANGE LUNGES 
DB 1/2 REP LUNGES 
B/W FULL RANGE LUNGES

Ensure extra attention to the alignment and position of knees and feet throughout.

Only lower so far that is comfortable and begin gentle and ease into the depth as you warm up further.

Some movements will require a slower pace due to balance and uneven surface whilst other movements can be performed at a slighter faster pace if comfortable!

Your entire lower body and core will be working throughout!

It is important to spend at least 5 minutes warming up prior to beginning this workout, and pay attention to those ankles with circles and pointing &amp; flexing of foot.

Day 17 lunges lets go!!!!!

Cx

Epic Program

Epic Leg Workout - Lunges

The arms and chest are targeted in Day 18 of the EPIC Program! Full of super sets throughout and finishing with bodyweight push ups, this workout is definitely going to push up triceps to a new level.

The shoulders and core involved also alongside this chest and tricep workout.

You will need a mat and a pair of dumbbells. I am using 2 pairs (15kg and 8kg pairs) however you can use 1 pair and simply perform more reps etc!

The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work followed by 30 seconds rest.

We complete each of the main super sets for 3 sets.

Ensure to stop when you feel your form is being affected.

During the flyes, ensure a slight bend at elbows throughout.

With the skull crushers, ensure you are aware of position of upper part of arm that it remains as steady as possible (perpendicular to body) whilst lowering and rising of dumbbells.

During the tricep press, try to keep those elbows in by sides throughout.

CHEST PRESS 
FLYES (hands pronated) 
CHEST PRESS 
FLYES (hands pronated) 
CHEST PRESS 
FLYES (hands pronated) 
CHEST PRESS (palms facing) 
FLYES 
CHEST PRESS (palms facing) 
FLYES 
CHEST PRESS (palms facing) 
FLYES 
ALTERNATING PRESS 
ALTERNATING FLYES 
ALTERNATING PRESS 
ALTERNATING FLYES 
ALTERNATING PRESS 
ALTERNATING FLYES 
X OVER FLY 
TRICEP PRESS 
X OVER FLY 
TRICEP PRESS 
X OVER FLY 
TRICEP PRESS 
SKULL CRUSHER 
TRICEP PRESS (palms up) 
SKULL CRUSHER 
TRICEP PRESS (palms up) 
SKULL CRUSHER 
TRICEP PRESS (palms up) 
DIAMOND PRESS 
TRICEP PRESS (1 1/2 rep) 
DIAMOND PRESS 
TRICEP PRESS (1 1/2 rep) 
DIAMOND PRESS 
TRICEP PRESS (1 1/2 rep) 
STANDING PRESS 
TRICEP OVERHEAD EXTENSION 
STANDING PRESS 
TRICEP OVERHEAD EXTENSION 
COBRA PUSH UP 
TRICEP PUSH 
DIAMOND PUSH UP 
SKULL CRUSHER PUSH UP

This is a very demanding session and pace yourself, focus on best range of motion possible and take your tome to focus on alignment!

Your arms will be glad to finish!!

Cx

Epic Program

Epic Chest and Triceps

1 hour full body dumbbell workout Day 19 let's do this!! There is a &lsquo;dumbbell complex&rsquo; every 4th exercise that incorporates 4 main compound movements to target slot of muscles at the same time, they are as follows:

HIGH SQUATS 
ROMANIAN DEADLIFT 
BENT OVER ROW 
SHOULDER PRESS

You will need a mat, a wall for wall sits at the beginning and a pair of dumbbells. The dumbbells I am using are 10kg each for your reference.

The timer will be on for 45 seconds of work, 15 seconds rest throughout.

We complete each movement for 2 reps only and transition to the next as smoothly as possible. Once we complete each movement for 2 reps, we repeat until the timer is finished for the 45 seconds!

A Complex is more commonly performed with a barbell however we can perform many of the same movements with a dumbbell! A complex has many benefits including increased strength, muscular endurance, co-ordination but also the benefits of cardio! Your grip and forearm strength is improved also!

Ensure you move at a pace that suits you and the weights you are using.

COMPLEX 
WALL SIT (dumbbells) 
WALL SIT (single leg) 
WALL SIT (single leg) 
COMPLEX 
SUMO SQUAT 
SUMO SQUAT (x 1 dumbbell) 
SUMO HALF REP 
COMPLEX 
DUMBBELL SWING 
SWING TO SQUAT 
SQUAT TO PRESS 
COMPLEX 
FWD LEAN 1/2 REP LUNGE 
FWD LEAN 1/2 REP LUNGE 
ALT FWD LEAN LUNGE 
COMPLEX 
CLOSE SQUATS 
SUITCASE SQUATS 
1/2 REP CLOSE SQUATS 
COMPLEX 
PRESS 
SQUAT 
SQUAT TO PRESS (Individual movements) 
COMPLEX 
UPRIGHT ROW 
ROMANIAN DEADLIFT 
COMBO 
COMPLEX 
SINGLE ARM PRESS (switch half way) 
FRONTAL RAISE 
PIKE PUSH UPS 
COMPLEX 
HOVER SINGLE ARM RENEGADE 
HOVER SINGLE ARM RENEGADE 
RENEGADE ROWS 
COMPLEX 
DECLINE PRESS 
D' STOP PRESS 
PUSH UPS 
COMPLEX 
KNEELING HAMMER CURL TO PRESS 
KNEELING HAMMER CURL TO PRESS 
KNEELING TO LOW SQUAT 
COMPLEX 
DIAMOND PRESS 
LYING OVERHEAD TRICEP EXTENSION 
TRICEP PUSH UP HOLD approx 5 sec 
COMPLEX 
PLANK LEANING KNEE TUCK TO HIP OPEN 
PLANK LEANING KNEE TUCK TO HIP OPEN 
PLANK UP &amp; DOWN 
COMPLEX 
HOLLOW TO RUSSIAN TWIST 
TOE REACH TO HOLLOW 
SIT UP TO PRESS 
COMPLEX 
3 POINT CRUNCH 
CROSS ARM CRUNCH 
COMPLEX (x 1 dumbbell)

I really hope you enjoy this workout.. it really will target the quads, hamstrings, glutes, shoulders, chest, back, shoulders &amp; core plus get that heart rate up!

Let&rsquo;s go!!!!🤩

Cx

Epic Program

Epic Full Body - 1 Hour

High intensity, full body workout 30 minutes! No jumping, low impact, no repeat, dumbbell full body fun!!

Grab your dumbbells, a mat and let&rsquo;s go!!!

The dumbbells I am using for your reference are 6kg each!

This full body intense session will burn a lot of energy, build strength, require you to engage your core and sweat!!!

Timer will be on 40 seconds of work, 20 seconds rest! Ensure you earn your rest! I am using 6kg but if I was using even lighter, I would be still earning my rest as I would perform at a faster pace many of the movements but still ensure form is &#55357;&#56396;&#55356;&#57340;! It is up to you to push it and challenge yourself!!

The following exercises are no repeat (however what we do on one side... must be done on the other!!)

SQUAT WALK TO ARNOLD 
SQUAT TO PRESS 
SNATCH 
SNATCH (switch side) 
CLOSE SQUAT TO CURL TO PRESS 
LATERAL LUNGE TO PRESS 
LATERAL LUNGE TO PRESS (switch) 
SUMO HOLD TO CHEST PRESS 
REVERSE LUNGE TO HAMMER CURL 
LUNGE PUNCH (x2) TO KICK 
LUNGE PUNCH (x2) TO KICK (switch) 
1 1/2 REP SQUATS 
ALT LUNGE TO LATERAL RAISE 
LUNGE TO BALANCE TO ROW 
LUNGE TO BALANCE TO ROW (switch) 
FULL RANGE SKIER 
KNEELING TO LUNGE (switch legs) 
PUSH UP TO CURL 
LUNGE HOLD TO RAINBOW 
LUNGE HOLD TO RAINBOW (switch leg) 
PUSH UP TO SQUAT FRONTAL RAISE 
HOVER ROW TO BRIDGE PRESS 
HOVER ROW TO BRIDGE PRESS (opp) 
TRICEP PRESS TO CRUNCH 
SKULL CRUSHER TO EXTENSION 
FLYES W/LEG EXTENSION HOLD 
TUCK TO HOLLOW 
PASS THROUGHS 
PLANK HOVER TO SIDE PLANK 
HOVER TO SIDE PLANK (switch side) 
CLOSE SQUAT TO HAMMER PRESS

I absolutely loved this session! My core was super engaged throughout and my muscles were exhausted!! Go and smash this one!! I&rsquo;m sure you will love it too!!

👊🏼👊🏼👊🏼👊🏼

Cx

Epic Dumbbell HIIT Workout

Defined legs.... let&rsquo;s strengthen our quads, hamstrings and glutes whilst burning lots of energy through dumbbell complexes with this leg workout at home!!

Day 21 in the EPIC Program and it&rsquo;s leg day!

This workout is a challenge for the entire lower body including the quads, hamstrings, glutes and of course core is majorly involved.

This workout is based on 2 sets each of a complex performed for 3 minutes (one complex for 4 minutes). Within each complex is 4 main exercises that we perform each for 10 reps, then move onto the next to complete 10 reps and so on. Once you complete all four exercises, you repeat if the time allows you for the entire duration! Your aim is to not drop the dumbbells however you can change hand position to having the dumbbells by your sides or in a front rack position etc.

Ensure you perform at your own pace! You may go slightly faster or slower than me but ensure your form is &#55357;&#56396;&#55356;&#57340;&#55357;&#56396;&#55356;&#57340;&#55357;&#56396;&#55356;&#57340;&#55357;&#56396;&#55356;&#57340;!!

The weights I am using for your reference are 2 x 10kg.

Below are the complexes we will work through (x 2 sets each with one minute rest inbetween each!)

FRONT SQUAT 
ROMANIAN DEADLIFT 
SUMO SQUAT 
ALT REAR LUNGE

LUNGE PIVOT 
LUNGE 
LUNGE (switch) 
CALF RAISES

CLEAN TO SQUAT 
UNEVEN LUNGE 
UNEVEN SQUAT 
STAG ROMANIAN DEADLIFT

CURTSEY LUNGE 
CURTSEY LUNGE (switch) 
ALT LATERAL LUNGE 
CLOSE SQUAT ON TOES

HAMSTRING UP &amp; DOWN 
MARCHES 
SINGLE LEG BRIDGE 
SINGLE LEG BRIDGE (switch)

REVERSE CRUNCH 
OPP HAND TO FOOT REACH 
OPP HAND TO FOOT REACH (switch) 
CRUNCHES

I hope you all enjoy this challenge as much as I did!! My legs definitely felt tight after this workout!!! 😁

Cx

Epic Program

Epic Leg Workout Dumbbell Complex

Let&rsquo;s add definition to the arms with this shoulder workout with dumbbells combined with core strength and stability exercises with intense supersets!

You will need a mat, something steady to lean against for rear delts and a pair of dumbbells. I am using 2 pairs of dumbbells; 2 x 10kg and 2 x 6kg however you can use 1 pair of dumbbells! Simply ensure you perform at the rate to suit the weight of your dumbbells and ability!

This shoulder and core workout comprises of supersets with 45 seconds of work, followed immediately by another 45 seconds of work and finally 30 seconds rest. We repeat each superset twice before moving onto next!

I do say in the supersets to go immediately into the next exercise however please don&rsquo;t rush. It may take afew extra seconds to get into position etc so please ensure you don&rsquo;t worry to much about being ready as soon as beeper goes!

Below are the supersets to be completed twice!

Complete each super set x 2

SHOULDER PRESS 
DB TO HOVER

CURL TO PALMS FACING 
LEANING PUSH UPS

SINGLE ARM CLEAN TO WINDMILL 
WINDMILL (same side)

LATERAL RAISES 
PARTIALS

STANDING PARTIAL PRESS 
PUNCHES

DRIVING CAR 
PLANK HIP TWIST

SINGLE ARM REAR DELT FLY 
PLANK TO SIDE OPEN (same side)

ARNOLD PRESS 
AROUND THE WORLD

DIAGONAL PRESS 
HIPS UP &amp; DOWN

SIT UP TO PRESS 
CRUNCH (db on chest)

NOTE: There are CRUNCH PULSES inbetween the SIT UP TO PRESS and CRUNCH superset and the 2nd time for 30 seconds instead of 30 seconds rest! This will be indicated on screen!

Finisher: CLEAN TO PRESS for 45 seconds!

During shoulder workouts and when performing standing in particular really do involve the core so this workout combined the two with more focus on the core with the superset!

I loved this workout...my shoulders and core were so tight after!! In a good way!!😉

No doubt you will all smash it!!

Cx

Epic Shoulders & Core Supersets

Glutes and abs... 15 minute no rest ab exercises, specifically the upper abdominals, followed by glute activation, dumbbell glute focused exercises and hip thrusts to activate, isolate and engage the glute muscles!

You will need 2 dumbbells, or 1 heavier dumbbell or kettlebell! Also a mat and a chair for the hip thrusts. If using a solid base chair, place a towel on it to soften the surface for upper and middle back during thrusts.

Ankle weights are completely optional and can be worn during the glute activation at beginning of glute part of workout.

A band is also optional. I will be wearing a band for some of the exercises however can alternative will be provided if not wearing a band.

The timer will be on for 1 minute no rest during the 15 minute abs routine at the beginning.

Once we move to glute activation, the timer will be 45 seconds of work, followed by 15 seconds either pulse or hold or 1/2 reps of previous movement!

Once we move to the dumbbell part, the rest will be 15 seconds following each 45 seconds exercise.

Of course this will all be on the screen for you to simply follow along!

Below are the exercises we will work through together!

TUCK TO EXTENSION 
TABLE TOP CRUNCH 
TOE REACH PULSES 
SINGLE LEG REACH 
SINGLE LEG REACH (switch) 
BUTTERFLY CRUNCH 
X ARM SIT UP 
BICYCLES 
ELBOW TO KNEE CRUNCH 
ELBOW TO KNEE CRUNCH 
HEEL REACHES 
STRAIGHT ARM CRUNCH 
CRUNCH PULSES 
3 POINT CRUNCH 
TOE REACH TO HOLLOW

LOW ABDUCTION 
PULSE (same leg) 
HIGH ABDUCTION 
PULSE (same leg) 
BRIDGE UP &amp; DOWN 
PULSES 
SQUAT 
SQUAT PULSES 
1/2 REP SQUATS 
HOLD 
X OVER 
1/2 REPS (same leg) 
X OVER (switch leg) 
1/2 REPS (same leg) 
DONKEY KICK 
1/2 REPS 
DONKEY KICKS (switch legs) 
1/2 REPS 
SIDE LYING RAISES 
1/2 REPS 
SIDE LYING RAISES (switch side) 
1/2 REPS 
DOUBLE FEET 
PULSE 
FROG FEET 
PULSE 
SINGLE BRIDGE TO ABDUCTION 
SINGLE BRIDGE TO ABDUCTION (switch)

SUMO SQUAT 
1/2 SUMO 
SUMO PULSE 
1 1/2 SUMO 
SUMO DEADLIFT 
1/2 SUMO DEADLIFT 
PULSE SUMO DEADLIFT 
1 1/2 SUMO DEADLIFT 
HIP THRUST 
1/2 HIP THRUST 
PULSE HIP THRUST 
1 1/2 HIP THRUST 
HOLD HIP THRUST 
SLOW HIP THRUST

Burn out!! 
B/W thrusts! 
B/W pulses!

Take this workout slow and controlled! Think about lifting with the abs and not straining the neck. During lying leg lifts, lift and lower rather than kick. During donkey kicks, aim the heel for the ceiling the entire time. During sumo squats, push the hips far back and chest open. During hip thrusts, lower with control and lift hips as high as possible by squeezing the glutes!

This was a tough one for me... as I made it so! Make it a tough one too!!! It&rsquo;s all about how you engage the muscles, slow release, tight contraction and full range!!

Enjoy this session!!! I certainly did!!

Cx

Epic Program

Epic Glutes and Abs

Every muscle in our body is going to be challenged and heart rate up for the next 1 hour with this full body dumbbell workout! We will superset our way to feeling strong!

This full body workout is a slow paced and focused session to build our strength, focus on form and control.

I always love a full body dumbbell session to work on feeling the muscles contract, particularly the eccentric part of the movement such as lowering during press!

The weights I am using are 10kg / 22lbs each. You will also need a mat!

Many of these supersets will begin with 2 dumbbells then drop to 1 for the other exercise.

The timer will be on for 45 seconds of work, then into 45 seconds of a complimentary exercise followed by 30 seconds rest.

This is a no jumping workout and a no repeat workout so lots of fun!!

HEEL ELEVATED SQUAT (x2 DB) 
1 1/2 HEEL ELEVATED SQUAT (x1 DB)

PLI&Eacute; SQUATS (x2 DB) 
PLI&Eacute; SQUATS TO TOES (x1 DB)

REAR STEP LUNGE (x2 DB) 
STATIC LUNGE (x1 DB) same leg

REAR STEP LUNGE (x2 DB) switch 
STATIC LUNGE (x1 DB) same leg

CURTSEY LUNGE (x2 DB) 
CURTSEY LUNGE (x1 DB) same leg

CURTSEY LUNGE (x2 DB) switch 
CURTSEY LUNGE (x1 DB) same leg

X 2 FWD &amp; BK LUNGES (switch side) 
ALT FWD STEP LUNGES

ROMANIAN DEADLIFT (x2 DB) 
GOOD MORNINGS (x1 DB)

SUITCASE TO HIGH SQUAT (x2 DB) 
FWD AND BK SQUAT WALK (x1 DB)

STAGGERED RDL (x2 DB) 
X OVER SQUAT (x1 DB) same leg

STAGGERED RDL (x2 DB) 
X OVER SQUAT (x1 DB) same leg

LUNGE, HIGH SQUAT, LUNGE 
LATERAL LUNGE TO CHEST PRESS

SQUAT TO PRESS 
DIAGONAL PRESS

REV LUNGE TO CURL TO PRESS 
REV LUNGE TO CURL TO PRESS

RENEGADE ROW SET DOWN 
RENEGADE ROW SET DOWN (switch)

SINGLE ARM ROW 
SINGLE ARM ROW (switch)

SHOULDER PRESS HOLD 
OVERHEAD TRICEP EXTENSION

ALT HAMMER FRONTAL RAISE 
SUPINE FRONTAL RAISE

SUPINE ROW (x2 DB) 
LANDMINE ROW (x1 DB)

ALT BICEP CURLS (x2 DB) 
BICEP CURLS (x1 DB)

CHEST PRESS (x2 DB) 
DIAMOND PRESS (x1 DB)

PALM FACING PRESS 
FLYES

PULLOVER 
SKULL CRUSHER

SIDE PLANK HOLD (x1 DB) 
SIDE PLANK HOLD (x1 DB)

1/2 TURKISH GET UP 
1/2 TURKISH GET UP

RUSSIAN TWIST RAINBOW (x1 DB) 
HOLLOW TO V SIT (x1 DB)

SIDE SET DOWN CRUNCH 
SIDE SET DOWN CRUNCH (switch)

CRUNCH 
CRUNCH TO LEG LOWER

SLOW SIT UP 
SIT UP TO FIGURE 8

Finisher: MAKER (45 seconds!)

I absolutely loved this session, as with all the full body workouts! I hope you really love it too!!💪😁

Cx

Epic Program

Epic Full Body Dumbbell

Ready for some high intensity fun with 60 exercises and limited rest in this no repeat HIIT workout, that requires maximum effort and bodyweight strength! Perfect way to burn fat and maintain muscle!

No equipment needed, just a mat, bottle of water and your mind and body ready to work!!

20 seconds of work, 20 seconds rest! 60 exercises, 40 minutes in total!

Due to the time being only 20 seconds of work, you should be working to really push out those reps and get that heart rate up!!!

HANDS OFF BURPEE 
1/4 BURPEE 
LATERAL LUNGE JUMP (same leg) 
LATERAL LUNGE JUMP (switch leg) 
TRICEP PUSH UPS 
ALT LUNGE JUMPS 
PUSH UP BURPEE 
FROG TO EXTENSION 
CURTSEY TO LUNGE JUMP (same side) 
CURTSEY TO LUNGE JUMP (opp side) 
BURPEE WIDE TO NARROW PUSH UP 
ALT HAND OFF PUSH UP 
SQUAT TO CROSS TAP KICK 
180&deg; LUNGE JUMPS 
SQUAT JUMPS 
SHOULDER TAPS 
SQUAT WALK TO JUMP 
BURPEE PUSH UP HOLD (approx 5 sec) 
PUSHUP TO ALT SIDE PLANK 
LUNGE 3 POINT FOOT TAP 
LUNGE 3 POINT FOOT TAP (switch) 
KNEELING SQUAT TO JUMP 
BALANCE TO KICK THROUGH 
BALANCE TO KICK THROUGH (switch) 
CURTSEY TO SIDE KICK 
CURTSEY TO SIDE KICK (opp side) 
LATERAL PLYO PUSH UP 
ALT LOW LUNGE SWITCH 
LUNGE TO KICK (same leg) 
LUNGE TO KICK (switch side) 
RAINBOW KICKS 
SINGLE LEG PUSH UP BURPEE 
SINGLE LEG PUSH UP BURPEE (switch) 
CROSS LEG SQUAT JUMP 
1 SLOW PUSH UP (10 sec down,10 sec up) 
STATIC LUNGES 
STATIC LUNGES (opp side) 
FWD &amp; BK LUNGES 
FWD &amp; BK LUNGES (switch) 
SQUATS 
DIAMOND PUSH UPS 
BALANCE LEG EXTENSION KICK 
BALANCE LEG EXTENSION KICK (opp) 
SIDE PLANK UP &amp; DOWN 
SIDE PLANK UP &amp; DOWN (switch) 
BURPEE PUSH UP TO WALK IN 
SIT UPS 
IN AND OUT MOUNTAIN CLIMBERS 
OPP HAND TO FOOT TO PUSH UP 
ALT KICK THROUGHS 
PUSH UP TO ALT SIDE KNEE TUCK 
SIDE PLANK TO HOVER 
SIDE PLANK TO HOVER (switch) 
CROUCH TO LEAN PUSH UP 
TOE REACH TO HOLLOW 
FLUTTER KICKS 
OPP HAND TO FOOT HOLLOW 
GLUTE BRIDGE JUMP (same leg) 
GLUTE BRIDGE JUMP (switch) 
SQUAT JUMPS (40 seconds)!

Make sure to spend at least 5 minutes warming up prior to beginning this workout, with particular attention to your wrists and ankles.

This for me was a lot of fun! The &lsquo;freedom&rsquo; of bodyweight and knowing that it is only 20 seconds of work makes me work even harder!!

I have no doubt you will smash this session!!👊🏼👊🏼👊🏼👊🏼

Cx

Build lean muscle! Complexes are one of my favourite training methods to condition the body, increase strength and shed body fat!

Both physically and mentally a challenge but this training method is worth the hard work!

This workout consists of 4 main complexes. Each complex will be performed for 10 minutes in total, with 1 minute rest between each complex.

Before each complex begins, on screen it will show what is coming up. Try to focus on this to have an idea so you can perform at your own pace as you may go at a faster or slower pace than me depending on your weights. Of course the splits of the complex will remain on the screen for the duration of the 10 minutes also. You can absolutely follow me however I may miss a curl etc!

Maintain a steady pace throughout and pace yourself as 10 minutes is a long time working continuously.

You can hold dumbbells by your sides or lifting up infront of shoulders during lunges etc depending on your grip and forearms if and when they need relief!

Treat each move individually... particularly the second complex where we lean forward for 2 x rows, then upright position for 2 x curls.

Pause as and when you need to! Though try not to drop this dumbbells the entire time!!😁

We will finish with a one minute push up on the dumbbells to sumo stand!

ROW TO SIDE PLANK (x 1 each side) 
5 x PUSH UPS 
5 x SUMO SQUAT 
5 x SUMO ROMANIAN

2 x ROW 
2 x CURL 
2 x PRESS 
2 x LUNGE... to pass under switch

5 x SNATCH 
5 x UNEVEN LUNGE 
5 x PUSH TO PRESS 
5 x STAGGERED RDL...then switch sides

* the above complex was changed to 5 reps exercise during the workout as I thought you could do it instead of 2 reps!😁 on the screen it says 2 reps but it is 5!!

10 x SINGLE LEG HAMSTRING LIFT 
10 x SINGLE LEG HAMSTRING LIFT (switch) 
10 x GLUTE BRIDGE ON TOES 
10 x PULL OVERS

Finisher: 1 minute 
PUSH UP TO SUMO STAND!

Starting week 6 with a bang of a full body workout!! Let&rsquo;s go!!!!

Cx

Epic Full Body Strength Workout

Arm workout and abs workout in one! We will focus on strengthening and toning the triceps and abs during this bodyweight and dumbbell workout!

You will need a stable chair for bodyweight dips, a mat and a pair of dumbbells! The dumbbells I am using for your reference are 8kg each!

The timer will be on for 50 seconds of work and 10 seconds rest during the abs portion and 40 seconds of work with 20 seconds of rest during the triceps portion!

This is a slow paced workout with focus on the full range motion of the tricep exercises, aiming for depth not reps on the tricep push ups and control on the abs!

During the abs section we will use a mixture of bodyweight and dumbbells to target the core and abs!

When we get to the tricep section, every 3rd exercise will be bodyweight dips! I have chosen this as a staple exercise as you are able to do a lot of reps and modify accordingly. As you fatigue, you have the option to bring your feet flat on the floor and knees bent at 90&deg; so you can keep repping out those dips! Ensure you ease into the depth slowly and perform the movements smoothly.

During the skull crusher, depending on the level of fatigue of the triceps and the dumbbells you are using you can perform with 2 dumbbells or 1! I begin with 2 however to ensure my upper arms don&rsquo;t move, I drop to 1 dumbbell.

REVERSE CRUNCH 
LEG LOWER 
TOE REACH 
ALT LEG LOWER 
HOLLOW TO V SIT TUCK CLAP 
V SIT ALT CLAP UNDER 
HOLLOW TO V SIT TOE REACH (x1 DB) 
V SIT PASS THROUGH (x1 DB) 
HOLLOW TO SPRINTER (x1 DB) 
HOLLOW TO SPRINTER (x1 DB) switch 
V SIT PRESS TO EXTEND 
CRUNCH TO HAND CLASP 
ELBOW X OVER LOWER 
ELBOW TUCK TO EXTEND 
SIDE PLANK HIP RAISES 
SIDE PLANK HIP RAISES

ONE SLOW PUSH UP! 
TRICEP PUSH UP 
DIPS 
DIVE PUSH UP 
UNEVEN PUSH UPS 
DIPS 
DIAMOND PUSH UPS 
DIAMOND COBRA PUSH UPS 
DIPS 
SINGLE ARM TRICEP PUSH UP 
SINGLE ARM TRICEP PUSH UP 
DIPS 
SINGLE ARM PUSH UP CHAIR 
SINGLE ARM PUSH UP CHAIR (opp) 
DIPS 
PALMS FACING TRICEP PRESS 
PALMS FACING FEET PRESS 
DIPS 
SKULL CRUSHERS (1 or 2 dumbbells) 
SKULL CRUSHER PUSH UPS 
DIPS 
OVERHEAD LYING EXTENSION 
OVERHEAD PRESS 
DIPS

Finisher: x1 SLOW TRICEP PUSH UP!!!

Your arms and abs will feel soooooo tight after this!!

I know you will love this session!!🔥🔥🔥🔥💪💪💪💪

Cx

Epic Arms & Abs Workout

This is a Glutes workout, hamstring workout and back workout... all in one session! This dumbbell routine will strengthen your entire posterior chain!

You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises!

The timer will be on 45 seconds of work, with 15 seconds rest.

There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough! 
 
SUMO SQUAT 
1 1/2 REPS 
SUMO PULSES x 5 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
BULGARIAN FULL RANGE 
BULGARIAN 1 1/2 REPS 
BULGARIAN PULSES x 5 (b/w) 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
BULGARIAN FULL RANGE (opp) 
BULGARIAN 1 1/2 REPS 
BULGARIAN PULSES x 5 (b/w) 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
LATERAL LUNGE FULL RANGE 
LATERAL LUNGE 1 1/2 REPS 
LATERAL LUNGE PULSES x 5 (b/w)*error 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
LATERAL LUNGE FULL RANGE (opp) 
LATERAL LUNGE 1 1/2 REPS 
LATERAL LUNGE PULSES x 5 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
BENT OVER ROW 
DEAD STOP BENT OVER ROW (same arm) 
BENT OVER ROW (switch) 
DEAD STOP BENT OVER ROW (same arm) 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
PULLOVER FULL RANGE 
1 1/2 PULLOVER 
PULLOVER (w/ approx 3 second hold) 
RDL FULL RANGE 
RDL 1 1/2 REPS 
RDL PULSES x 5 
CALF ROCKERS 
SINGLE LEG CALF RAISES 
SINGLE LEG CALF RAISES (opp)

Finisher: ROMANIAN TO CLEAN TO SQUAT

Aim to take it slow and controlled... no jolting movements or jerking. Smooth movements within a suitable range of motion throughout.

Please listen to how your body responds. Drop to one dumbbell or bodyweight when needed.

Please ensure you warm up for at least 5 minutes prior to beginning this workout.

This is a demanding workout with a lot on the hamstrings, glutes and back so train hard but safe!!

Let&rsquo;s rock day 28!!!!👊🏼👊🏼👊🏼👊🏼👊🏼

Cx

Epic Glutes, Hamstrings & Back

1 hour dumbbell full body dynamic and isometric workout hitting every single muscle to challenge you mentally and physically!

Isometrics is simply a term for a muscle holding its contraction and is neither lengthening or shortening! It is harder then it looks!

The aim is to hold these isometric positions are best as you can! Try to really engage the muscles to the maximum and hold the contraction.

Remember to relax your breathing when holding the contraction!

For any hold involving leg lower, simply do not lower as much or bend at knees. Reduce to 1 dumbbell when needed, or bodyweight only!

You will simply need a mat and a pair of dumbbells. The dumbbells I am using for your reference are 2 x 10kg.

Every exercise is for 30 seconds each, however it is trisets so basically we will perform a dynamic movement for 30 seconds, straight into the isometric hold for 30 seconds, followed straight away again by 30 seconds of the dynamic movement again!

Each triset is different! However if it is single leg or arm, we must do same on other side!

CRUNCH 
CRUNCH HOLD! 
CRUNCH 
RIGHT FOOT REACH 
RIGHT FOOT REACH HOLD! 
RIGHT FOOT REACH 
LEFT FOOT REACH 
LEFT FOOT REACH HOLD! 
LEFT FOOT REACH 
SIT UP 
SIT UP 1/2 WAY HOLD! 
SIT UP 
TOE REACH TO HOLLOW 
HOLLOW HOLD! 
TOE REACH TO HOLLOW 
RUSSIAN TWIST 
V SIT HOLD! 
RUSSIAN TWIST 
RAINBOW OVER DUMBBELL 
V SIT HOLD OVER DUMBBELL! 
RAINBOW OVER DUMBBELL 
PLANK ROW TO SIDE PLANK 
SIDR PLANK REACH HOLD! 
PLANK ROW TO SIDE PLANK 
PLANK ROW TO SIDE PLANK 
SIDR PLANK REACH HOLD! 
PLANK ROW TO SIDE PLANK 
CLOSE SQUAT 
1/2 SQUAT HOLD 
CLOSE SQUAT 
CURTSEY LUNGE 
CURTSEY LUNGE HOLD! 
CURTSEY LUNGE 
CURTSEY LUNGE 
CURTSEY LUNGE HOLD! 
CURTSEY LUNGE 
SUMO SQUAT 
SUMO SQUAT HOLD! 
SUMO SQUAT 
LUNGE CONSTANT ON TOES 
LUNGE CONSTANT ON TOES HOLD! 
LUNGE CONSTANT ON TOES 
LUNGE CONSTANT ON TOES 
LUNGE CONSTANT ON TOES HOLD! 
LUNGE CONSTANT ON TOES 
HIGH SQUATS 
UNEVEN SQUAT HOLD 
UNEVEN SQUAT HOLD 
SNATCH 
PRESS HOLD! 
SNATCH 
SNATCH 
PRESS HOLD! 
SNATCH 
RENEGADE ROW 
RENEGADE ROW HOLD! 
RENEGADE ROW 
RENEGADE ROW 
RENEGADE ROW HOLD! 
RENEGADE ROW 
BENT OVER ROW 
BENT OVER ROW HOLD! 
BENT OVER ROW 
1 x DB PRESS 
HOLD AT EYE LEVEL! 
1 x DB PRESS 
FRONTAL RAISE 
FRONTAL RAISE HOLD! 
FRONTAL RAISE 
BICEP CURL 
BICEP CURL HOLD! 
BICEP CURL 
CHEST PRESS 
CHEST PRESS HOLD (don&rsquo;t touch mat!) 
CHEST PRESS 
PULLOVERS 
PULLOVERS TOP POSITION HOLD! 
PULLOVERS 
SINGLE LEG BRIDGE 
SINGLE LEG BRIDGE HOLD! 
SINGLE LEG BRIDGE 
SINGLE LEG BRIDGE 
SINGLE LEG BRIDGE HOLD! 
SINGLE LEG BRIDGE 
GLUTE BRIDGE 
GLUTE BRIDGE HOLD! 
GLUTE BRIDGE

Finisher! 
MAKER 
PUSH UP HOLD! 
MAKER

This is a very intense workout.. but only if you make it so!! When holding the position, lunge that bit lower, crunch that bit higher and squeeze those glutes that bit harder!

I hope you all feel every single muscle worked during and after this session!

Let&rsquo;s smash this session!!

Cx

Epic Isometric & Dynamic Full Body

Intense no jumping EMOM high intensity workout.

Every Minute On the Minute! Full body workout! High intensity! No jumping! Heart rate up! Burn energy!

EMOM; the faster you work, the more rest you have!

All you will need is a mat and a bottle of water!

Basically, a series of exercises and reps are performed with good pace and form within 1 minute period before the beeper goes and you do it again. Each combination of exercises and their reps are performed for 10 sets. You hopefully should be having at LEAST 10-15 seconds rest before the beeper goes for the minute gone.

I would advise you to look at the exercises below so you know roughly what is coming up and the quantity. PLEASE REDUCE QTY OF REPS (as detailed in brackets below and also in pink on screen during the workout) IF YOU ARE NOT GAINING SUFFICIENT REST BETWEEN NEXT SET! It is important to know when to reduce the reps due to limited rest or form being affected during this full body high intensity session!

NOTE:

⭐️Perform flutter kicks with legs higher if needed.

⭐️Hollow to crunch can be altered to v sit to crunch if preferred.


20 x FLUTTER KICKS 
10 x HOLLOW TO CRUNCH (5) 
10 x SIT UPS (5)

10 x 1/2 REP LUNGES 
10 x 1/2 REP LUNGES 
10 x SUMO PULSES 
10 x SUMO SQUATS (5) 
10 x CLOSE STANCE SQUATS (5)

10 x PUSH UPS (5) 
10 x PIKE PUSH UPS 
10 x TRICEP PUSH UPS (5)

Try to think about next movement so you can move quickly into it to save time!

Try to remember once you have completed 5 sets, you are half way through that section!!

Ensure you spend at least 5 minutes warming up before beginning.

I hope you all enjoy this format... EMOM is a super way to motivate you to work harder as the more effort, the more rest!!⭐️
 
I know you all love a challenge so I&rsquo;m sure you will take this on and rock it!!👊🏼

Cx

Epic Intense Emom Full Body HIIT

Welcome to week 7 in the EPIC Program!! Day 31 and it&rsquo;s glutes &amp; ab workout combined! Hamstrings, core, abs, glutes all are involved in this dumbbell workout!

You will need either 2 x dumbbells (or 1 larger dumbbell), or a kettlebell or plate. Also a mat and a chair for hip thrusts.

You don&rsquo;t need a band for this workout however you can add it on during the sumo squats (bring feet closer in and push knees out), bridges and hip thrusts if you like!

The timer will be on for a majority of time 45 seconds with 15 seconds rest, however some of the movements completely leave out the rest abs you will be performing hip thrusts etc for 1 min 45 seconds!😁

For a portion of this session, every 3rd exercise is a staple: the sumo half rep squats. Ensure feet at 45&deg; out, wider than than standard squat, you keep chest open, shoulders back and down, push hips back and don&rsquo;t stand fully! Of course stand fully when you need a rest.

JACK KNIFE 
OPP HAND TO FOOT HOLLOW 
CRUNCH HOLD W/LEG LOWER 
ON HANDS TUCK TO EXTENSION 
HEEL TAPS 
TOE REACH HOLD W/ALT LEG LOWER 
HIP RAISE HANDS UNDER TO LOWER 
X ARM CROSS CRUNCH TO SIT UO 
V SIT HEEL TAPS

SUMO (count down 3sec, hold 3sec) 
SUMO (count down 3sec, hold 3sec) 
1/2 REPS SUMO SQUAT 
FWD LEAN LUNGE 
FWD LEAN LUNGE (switch side) 
1/2 REPS SUMO SQUAT 
FWD LEAN LUNGE 
FWD LEAN LUNGE (switch side) 
1/2 REPS SUMO SQUAT 
SUMO RDL 
SUMO RDL 
1/2 REPS SUMO SQUAT 
STAGGERED HIP THRUST 
STAGGERED HIP THRUST (switch) 
1/2 REPS SUMO SQUAT 
STAGGERED HIP THRUST 
STAGGERED HIP THRUST (switch) 
1/2 REPS SUMO SQUAT 
HIP THRUSTS 
HIP THRUSTS 
1/2 REPS SUMO SQUAT 
SUMO HIP THRUSTS 
SUMO HIP THRUSTS 
1/2 REPS SUMO SQUAT 
FROP PUMP 
FROG PUMP 
1/2 REP SUMO SQUAT 
SUMO SQUAT PULSES B/W

PLANK ONE LEG LIFT (same leg) 
PLANK ONE LEG LIFT 
SIDE PLANK LEG LIFT 
SIDE PLANK LEG LIFT (switch) 
HOVER TO DONKEY KICK 
HOVER TO DONKEY KICK (switch) 
SIDE LYING TO LIFT 
SIDE LYING TO LIFT (switch) 
HAND PLANK LEG LIFT PULSE 
HAND PLANK LEG LIFT PULSE (switch)

SINGLE LEG BRIDGE (1 min) 
SINGLE LEG BRIDGE (1 min) switch

It is up to you to push this session!! Really focus on squeezing with just the glutes! During the hip thrusts, look straight forward, lower slowly (not so far as to arch back) and squeeze with glutes to raise hips as high as you can. Squeeze and hold and lower again. It should be controlled with no sudden movements.

With the abs towards the end, think about using the glutes and abductors to lift the legs, holding core so tight and breathing!

I hope you all enjoy this session and really feel those glutes isolated, activated and engaged!!😁👊🏼👊🏼👊🏼👊🏼

Cx

Epic Dumbbell Abs & Glute Workout

Shoulders and obliques workout here we come! We will be hitting our entire core abs abs with focus on the obliques followed by a shoulder workout with dumbbells!

You will simply need a pair of dumbbells and a mat for this workout. I am using 2 pairs of dumbbells but this is optional. I am using 10kg for the obliques and the compound shoulder movements and the 6kg for the lateral, frontal, rear delts etc!

The timer will be on for 50 seconds of work and 10 seconds rest for the oblique portion. 
Timer will then change to 40 seconds of work and 20 seconds rest for the shoulders. 
We perform each movement for 2 sets before moving into next! The burn out of push press at the end is only one set!

PLEASE NOTE: perform windmill either bodyweight or with a very light weight if not used to this movement.

CRUNCH SET DOWN 
CRUNCH SET DOWN (switch) 
SIT UP TO WOODCHOP 
SIT UP TO WOODCHOP (switch) 
OPP HAND TO FOOT REACH 
OPP HAND TO FOOT REACH (switch) 
SMALLER RANGE BICYCLE 
SMALLER RANGE BICYCLE 
PLANK HIP TWIST 
PLANK HIP TWIST 
PLANK 3 WAY KNEE TUCK 
PLANK 3 WAY KNEE TUCK 
SIDE PLANK HOLD FOR 5 SEC 
SIDE PLANK HOLD FOR 5 SEC (switch) 
SIDE LYING 2 LEG RAISE 
SIDE LYING 2 LEG RAISE (switch) 
CRUNCH ELBOW TO KNEE 
CRUNCH ELBOW TO KNEE (switch) 
V SIT SIDE SIT UP 
V SIT SIDE SIT UP (switch) 
KNEELING WOODCHOPPER 
KNEELING WOODCHOPPER (switch) 
KNEELING WINDMILL 
KNEELING WINDMILL (switch) 
WINDMILL 
WINDMILL (switch)

PRESS TO PALM FACING PRESS 
PRESS TO PALM FACING PRESS 
ALTERNATING PRESS 
ALTERNATING PRESS 
SINGLE ARM PRESS 
SINGLE ARM PRESS (switch) 
LATERAL ALTERNATING RAISE 
LATERAL ALTERNATING RAISE 
PARTIALS 
PARTIALS 
FRONTAL PRONATE 
FRONTAL PRONATE 
ALTERNATING UPRIGHT ROW 
ALTERNATING UPRIGHT ROW 
ALTERNATING FRONTAL HAMMER 
ALTERNATING FRONTAL HAMMER 
FRONTAL TO LATERAL 
FRONTAL TO LATERAL 
90&deg; HOLD REAR DELT 
90&deg; HOLD REAR DELT 
SINGLE ARM REAR FLYES 
SINGLE ARM REAR FLYES (switch) 
45&deg; PRESS 
45&deg; PRESS 
FIGURE 8 
FIGURE 8

Burnout: PUSH PRESS!

This oblique and shoulder workout is perfect to follow with a cardio session if you feel you have the energy. I will link a low impact cardio workout below!

Remember during the shoulders section, keep knees only slightly bent as apposed to locked legs, core braced. Take it slow and controlled... it makes it more challenging!!😁

Train hard and remember to have fun too!💓

Cx

Epic Obliques & Shoulder Workout

Complete lower body and biceps workout... dumbbells ready to go! Glutes, hamstrings, quads, core and of course biceps will be working hard throughout this dumbbell workout!!

You will also need a mat. I am using 2 different weights but this is not necessary! The Dumbbells I am using are 8kg x 2 and 10kg x 2 for your reference!

As you will see below, the workout consists of 2 complexes for lower body (1 with 2 dumbbells and the other with 1 dumbbell). The second complex requires to switch sides after all 4 exercises have been completed!

COMPLEX (10 minutes everything 10 reps)

DEAD STOP LUNGE 
DEAD STOP LUNGE 
CURTSEY LUNGE 
CURTSEY LUNGE 
ROMANIAN DEADLIFT

30 rest

30 on/30 off 
ALTERNATING CURLS 
ALTERNATING CURLS 
REVERSE LOWER CURLS 
REVERSE LOWER CURLS 
HAMMER CURLS 
HAMMER CURLS 
CROSS BODY CURLS 
CROSS BODY CURLS 
WIDE CURLS 
WIDE CURLS

30 rest

COMPLEX (10 minutes everything 10 reps) 
Repeat all opp side 
UNEVEN LUNGE 
CURTSEY LUNGE 
STAGGERED RDL 
UNEVEN SQUAT 
UNEVEN LUNGE 
CURTSEY LUNGE 
STAGGERED RDL 
UNEVEN SQUAT

30 rest

PALMS UP CURLS 
PALMS UP CURLS 
ALT HAMMER CURL x 2 W/HOLD 
ALT HAMMER CURL x 2 W/HOLD 
CURL HOLD 
CURL HOLD 
CURL TO EXTERNAL ROTATE 
CURL TO EXTERNAL ROTATE

1 minute

SUMO TO HAND TAP 
SQUAT WALK 
SQUAT ON TOES 
HAMSTRING MARCH 
HAMSTRING DEAD STOP

Finisher: ROMANIAN TO CURL TO SQUAT! 
1 min

Remember to take it slow.. particularly the complexes and curls... it will make it more challenging if you control the movements!

Some general tips for this workout:

Place mat under when performing dead stop lunges. Lower slowly to dead stop lunge to prevent any impact to knees when they make contact to mat.

During bodyweight sumo to hand tap, keep back flat so you touch hands to floor in a Romanian deadlift position!

I hope you all enjoy the intensity of this session! I know you all love the challenge and no doubt you will embrace the!

Cx

Epic Dumbbell Legs + Bicep Workout

1 hour full body workout with dumbbells and bodyweight to target our hamstrings, glutes, quads, core, shoulders, back, chest, arms and abs!

We will use our bodyweight and dumbbells throughout this workout! All you will need is a pair of dumbbells, a mat and a stable chair.

Following every 4th exercise is a staple movement: Bulgarian lunge to single leg push up, which we do one side then the other.

The timer will be on for 40 seconds of work and 20 seconds rest throughout! We finish with a burn out of DB lunges for 40 seconds, straight into 20 seconds bodyweight only... and repeat on opposite side!

PISTOL SQUAT TO CHAIR 
PISTOL SQUAT TO CHAIR 
PISTOL SQUAT ALTERNATING 
ALT REAR LUNGES 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
BULGARIAN LUNGE DB 
BULGARIAN LUNGE DB (switch) 
STEP UP SLOW DB 
STEP UP SLOW DB (switch) 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
PIKE WALK OUT TO PUSH UP 
SHOULDER TAPS 
SINGLE ARM PRESS 
SINGLE ARM PRESS (switch) 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
DB x2 PRESS 
SQUAT 
CLEAN TO SQUAT 
SQUAT TO PRESS 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
DIPS (hands side of chair or wide) 
OVERHEAD TRICEP EXTENSION 
DIPS NARROW 
TRICEP PUSH UPS 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
BULGARIAN TO CURL TO PRESS 
BULGARIAN TO CURL TO PRESS (switch) 
STEP UP CROSS ARM TO TOES 
STEP UP CROSS ARM TO TOES (switch) 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
DECLINE PUSH UPS 
PLANK LADDER TO CHAIR 
DEEP PUSH UPS ON DUMBBELLS 
CHEST PRESS 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
BULGARIAN LUNGES 
BULGARIAN LUNGES (switch) 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
SIDE PLANK (LOWER LEG HANG) 
SIDE PLANK (LOWER LEG HANG) switch 
RENEGADE ROWS 
BENT OVER ROWS 
BULGARIAN TO 1 LEG PUSH UP 
BULGARIAN TO 1 LEG PUSH UP (switch) 
TUCK TO HOLLOW 
BUTTERFLY CRUNCH 
TRICEP PRESS 
DIAMOND PRESS

Finisher: 
DB LUNGE 40 seconds to BW LUNGE 20 seconds 
Repeat opp side (no rest)

I hope you have a lot of fun during this hour!

Take your time and you will find your flow with the Bulgarian lunge to single leg push up!

I know you will all smash this workout.. you have came this far and you rock!

Cx

Epic 1 Hour Full Body Workout

High intensity, full body Tabata style workout hitting the entire body! No equipment!

All you will need for this workout is a bottle of water handy, a mat and lots of energy!!

ENSURE YOU WARM UP: Check out my 5 Min HIIT Warm Up Below

It is a Tabata format in that it is 20 seconds of work, 10 seconds rest throughout for 4 minutes per set (pair of exercises). Once you complete 4 minutes of a section, we then have 10 seconds rest to begin next set and so on!

This 30 minute full body high intensity workout is split into 7 pairs of exercises. We finish with hands to floor BURPEES for 20 seconds at the very end for a burn out!

HOT FEET 
STAGGERED PUSH UPS

BURPEE TO PUSH UP ALT FOOT TAP 
BURPEE TO FLAT FOOT SWITCH

ALT LUNGE JUMPS 
STRAIGHT LEG MARCH

SQUAT JUMPS 
360&deg; PUSH UPS

LATERAL LUNGE TO JUMP 
HOVER SHOULDER TAPS

PLANK TO ALT 90&deg; STRAIGHT LEG 
PUSH UP BURPEE TO SHOULDER TAP

ROLLING TO ALT SINGLE LEG PUSH UP 
BURPEE TUCK JUMP

Burnout: BURPEES! for 20 seconds!

Here are a few tips for some of the movements:

HOVER SHOULDER TAPS ensure knees only slightly off mat, hands directly under shoulders and back flat! During shoulder taps, you try to resist movement of the hips however it is more difficult in a hover position!

PLANK TO ALT 90&deg; STRAIGHT LEG try to keep hips down throughout and back flat. Look directly straight down to the mat.

PUSH UP BURPEE TO SHOULDER TAP Try to resist movement of the hips during the shoulder taps!

ROLLING TO ALT SINGLE LEG PUSH UP perform a normal push up with both feet on mat instead of 1 only if preferred.

LATERAL LUNGE TO JUMP Try to remember what side you begin with and perform opposite side on next set!

As with any jumping movements, ensure to warm up your wrists and ankles.

Have fun with this workout! It will definitely get your heart rate up, limited recovery time so make sure to go at a pace suitable for you!

It&rsquo;s going to be a sweaty one!!💦😁

Cx

Epic Tabata Style HIIT Workout

Bicep workout and back workout with dumbbells! We will be doing rows, pulls, curls and pushes to strengthen our back and arms.

You will need a mat and a pair of dumbbells. A chair is optional. The dumbbells I am using for your reference are 15kg x 2 &amp; 8kg x2.

The timer will be on for most of the movements 45 seconds, 15 seconds rest. However a couple of movements will be 40 seconds and 20 seconds rest.

Slow and controlled for this one! Your biceps, lats, rhomboidal, posterior shoulder, spinal erectors and even the glutes and hamstrings due to stabilisation are working!

SUPINE ROW 
SUPINE ROW (switch) 
SUPINE ROW (switch) 
SUPINE ROW (switch) 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
ROTATIONAL RENEGADE ROW 
ROTATIONAL RENEGADE ROW 
ALTERNATING CURL 
ALTERNATING CURL 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
LAT SWEEP 
LAT SWEEP (switch) 
LYING LAT SWEEP 
LYING LAT SWEEP 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
PULL OVER 
PULL OVER 
WIDE CURLS 
WIDE CURLS 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
CLEAN TO STAND 
CLEAN TO STAND (switch) 
SUPERMAN 
SUPERMAN 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
REVERSE FLYES 
REVERSE FLYES (switch) 
HAMMER CURLS 
HAMMER CURLS 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
LANDMINE ROW TO CURL 
LANDMINE ROW TO CURL 
SCAPULAR PUSH UP 
SCAPULAR PUSH UP 
SINGLE ROW ROW 
SINGLE ARM ROW (switch) 
DOUBLE ARM ROW 
DOUBLE ARM ROW

Finisher: 1 minute each no rest!

ROW TO CURL 
HANDS OFF PUSH UP

Really focus on that mind muscle connection, lift the rows with the back muscles by drawing the elbow up. Keep flat back, chest open, look down and slightly infront.

Remember as always, those elbows during the curls!!😁 even if it means dropping the dumbbells for a break moment!

Let&rsquo;s get week 8 started!!

Cx

Epic Back & Bicep Workout

It's EPIC leg day!! A bodyweight and dumbbell lower body workout with variations of Bulgarian Lunges, primarily targeting the hamstrings and glutes!

You will need a pair of dumbbells and a steady chair. A wall close by is also an option to help with balancing assistance.

We will be doing each variation of Bulgarian Lunge only once, however what we do on one side, we have to do the same other side!

There is a staple exercise involving the hamstrings! It is a single leg foot elevated bridge (also known as hamstring lift etc as below). As we progress through the workout, we will move closer to the chair!

BODYWEIGHT ONLY FULL RANGE 
BODYWEIGHT ONLY FULL RANGE (switch) 
DB x 2 FULL RANGE 
DB x 2 FULL RANGE (switch) 
HAMSTRING LIFT SETS 
HIGH UNEVEN 
HIGH UNEVEN 
HOLD BODYWEIGHT 
HOLD BODYWEIGHT (switch) 
HAMSTRING LIFT SETS 
CLOSE STANCE TO SINGLE RDL 
CLOSE STANCE TO SINGLE RDL (switch) 
FORWARD LEAN 
FORWARD LEAN (switch) 
HAMSTRING LIFT SETS 
UNEVEN LOW HOLD FOR 3 SECS 
UNEVEN LOW HOLD FOR 3 SECS (switch) 
CLOSE STANCE BODYWEIGHT 
CLOSE STANCE BODYWEIGHT (switch) 
HAMSTRING LIFT SETS 
SLOW ECCENTRIC 
SLOW ECCENTRIC 
1 1/2 REPS 
1 1/2 REPS 
HAMSTRING LIFT SETS CLOSER 
FRONT LOADED 
FRONT LOADED (switch) 
PULSES 
PULSES (switch) 
HAMSTRING LIFT SETS CLOSER 
FULL, PULSE, FULL 
FULL, PULSE, FULL (switch) 
HAMSTRING LIFT SETS 
STEP UP TO REAR LUNGE 
STEP UP BODYWEIGHT (same) 
STEP UP TO REAR LUNGE (switch) 
STEP UP BODYWEIGHT (same) 
RDLs 
RDL with 5 PULSES

Please ensure you warm up before beginning, paying attention to the ankles and opening the hips.

I&rsquo;m excited to hear how you all get on... it&rsquo;s a challenge but Bulgarian lunges will improve your co-ordination, balance and of course strengthen your entire lower body!!
👊🏼👊🏼👊🏼👊🏼
Cx

Upper body workout perfectly combining dumbbell exercises and my favourite, push ups!! This push up and dumbbell workout will be particularly intense on the shoulders and triceps!

Each complex is 4 minutes in total... simply work though at a pace to suit you. Complete each exercise per sets and continue for the duration!

Following each complex, we go STRAIGHT into push ups! This is for 40 seconds but you may find you need a few seconds to get into the push up position and also let arms somehow regain feeling after the previous complex!

We are then onto 3 various exercises some of which are dumbbells and others bodyweight.

Towards the end, we can all look forward to an abs complex containing simple movements with the dumbbells to target the entire abs!

You will need a pair of dumbbells, a mat and the yoga block/book/stepper you have used previously in other workouts! The dumbbells I am using for your reference are 10kg each and also 6kg each, however 1 pair is great, just work to your pace to suit your weights!

Complex 1 
PLANK TWIST x 10 each side 
PLANK HIPS UP &amp; DOWN 
SIDE PLANK TO HOVER x 10 
SIDE PLANK TO HOVER x 10 (switch)

PUSH UPS 
OVERHEAD PRESS 
ROW TO CURL TO PRESS 
ROW TO CURL TO PRESS (switch)

Complex 2 (all x 10 reps) 
DIAMOND PRESS 
FLYES 
TRICEP PRESS 
CHEST PRESS

PUSH UPS 
TRICEP KICKBACKS 
TRICEP KICKBACKS (switch) 
REAR FLYES

Complex 3 
ARNOLD PRESS x 10 
LATERALS x 10(5 each side) 
FRONTALS x 10 (5 each side) 
PALM UP CURLS x 10

PUSH UPS 
FRONTALS TO LATERALS 
UNEVEN PUSH UP TO PUSH UP 
UNEVEN PUSH UP TO PUSH UP (switch)

Complex 4 (all x 10 reps) 
SINGLE ARM PRESS 
UNEVEN PUSH UP ON DB 
Repeat opposite side

PUSH UPS 
HAMMER CURLS 
DIVE PUSH UPS 
WIDE PUSH UPS

Complex 5 (all x 10 reps) 
PULLOVER 
SKULL CRUSHER 
SIT UP TO PRESS

PUSH UPS 
ALTERNATING ROWS 
UNEVEN PUSH UP TO SIDE PLANK 
UNEVEN PUSH UP TO SIDE PLANK (switch)

Complex 6 (all x 10 reps) 
TOE REACH TO HOLLOW 
SINGLE LEG DB REACH 
SINGLE LEG DB REACH (switch) 
RUSSIAN TWISTS

And remember... if I stop midway it doesn&rsquo;t mean you have to! Keep going if you can!!😁👊🏼

The arms will feel this workout alright!! You&rsquo;ll love it!!

Cx

Epic Killer Upper Body Workout

1 HOUR TRI SET FULL BODY DUMBBELL WORKOUT... every muscle in the body will be targeted! A mixture of compound and isolation exercises combined!

All you will need for this full body workout is a mat and a pair of dumbbells. The dumbbells I am using for your reference are 10kg each.

The timer will be on throughout for 30 seconds. We perform each exercise for 30 seconds, straight into 30 seconds of another exercise and again for one more. We then rest for 30 seconds before repeating triset once more!

Following each pair of competed trisets, we will perform a staple triset. This staple triset will change at the half way point.

We begin on the mat with abs specific dumbbell exercises before moving to full body movements.

ALT SIDE SET DOWN 
TABLE TOP CRUNCH 
TOE REACH TO HOLLOW 
ON CHEST CRUNCH (during rest..no break) 
ALT SIDE SET DOWN 
TABLE TOP CRUNCH 
TOE REACH TO HOLLOW

ROW TO PUSH UP 
SQUATS 
MAKER

SQUAT TO PRESS x 1 DB 
SQUAT TO PRESS x 1 DB 
PUSH PRESS x 2 DB

SQUAT TO PRESS x 1 DB 
SQUAT TO PRESS x 1 DB 
PUSH PRESS x 2 DB

ROW TO PUSH UP 
SQUATS 
MAKER

LUNGE TO UNEVEN SQUAT 
LUNGE TO UNEVEN SQUAT (switch) 
KNEELING TO LOW SQUAT

LUNGE TO UNEVEN SQUAT 
LUNGE TO UNEVEN SQUAT (switch) 
KNEELING TO LOW SQUAT

ROW TO PUSH UP 
SQUATS 
MAKER

SNATCH 
SNATCH (switch) 
SQUAT TO ROW

SNATCH 
SNATCH (switch) 
SQUAT TO ROW

ROW TO PUSH UP 
SQUATS 
MAKER

BEAR CRAWL WALK (w/2 x DB) 
HOVER TO CRAB PRESS 
HOVER TO CRAB PRESS (switch)

BEAR CRAWL WALK (w/2 x DB) 
HOVER TO CRAB PRESS 
HOVER TO CRAB PRESS (switch)

ROW TO PUSH UP 
SQUATS 
MAKER

LUNGE CURL TO PRESS 
LUNGE CURL TO PRESS 
ALT REVERSE LUNGES

LUNGE CURL TO PRESS 
LUNGE CURL TO PRESS 
ALT REVERSE LUNGE

ALT REAR LUNGE 
ROMANIAN DEADLIFT 
ALT REAR LUNGE TO RDL

GOOD MORNINGS 
SQUAT 
GOOD MORNINGS TO SQUAT

GOOD MORNINGS 
SQUAT 
GOOD MORNINGS TO SQUAT

ALT REAR LUNGE 
ROMANIAN DEADLIFT 
ALT REAR LUNGE TO RDL

UPRIGHT ROW 
FRONTAL RAISE 
PALMS FACING PRESS

UPRIGHT ROW 
FRONTAL RAISE 
PALMS FACING PRESS

ALT REAR LUNGE 
ROMANIAN DEADLIFT 
ALT REAR LUNGE TO RDL

SQUAT PULSES ON TOES 
SQUAT HOLD ON TOES 
SQUAT TO TOES

SQUAT PULSES ON TOES 
SQUAT HOLD ON TOES 
SQUAT TO TOES

ALT REAR LUNGE 
ROMANIAN DEADLIFT 
ALT REAR LUNGE TO RDL

CURTSEY LUNGE 
LATERAL LUNGE (same side) 
KNEELING GLUTE SQUEEZE (same side)

CURTSEY LUNGE (switch side) 
LATERAL LUNGE (same side) 
KNEELING GLUTE SQUEEZE (same side)

Drop set finisher!

SQUAT TO PRESS x 2 DB 
SQUAT TO PRESS x 1 DB 
SQUAT BODYWEIGHT!

A lot of variety, a lot of work! Focus on your alignment throughout ....

 hips facing forward in curtsey lunges 
Back flat in RDLs 
Don&rsquo;t overreach for the floor in RDLs 
Back flat at all times for Good Mornings 
Perform bodyweight or with one dumbbell if needed during certain exercises 
Perform the renegade rows slowly and prepare for lift by squeezing quads and glutes to prevent rocking.

And relax (to an extent)! Try to keep your breathing as regulated as possible!

You will smash it!!⭐️⭐️⭐️⭐️⭐️⭐️

Cx

Epic No Jumping Full Body - Trisets

Are you ready for EPIC HIIT. Let&rsquo;s go! Grab those dumbbells for an intense full body burn! Every muscle will be on fire in this full body dumbbell high intensity session!

All you will need for this HIIT workout is a pair of dumbbells, a mat and a wall for a couple of wall sits! The dumbbells I am using for your reference are 6kg each!

The timer will be on continuously for 30 seconds of work, 15 seconds rest. We will perform each exercise twice!

There is a staple exercise performed once every 5th set... the squat to press! Try to use the drive from the legs and hips to drive those dumbbells overhead! Always look straight ahead and land without jolting.

CLEAN TO SQUAT 
CLEAN TO SQUAT 
LUNGE TO SUMO 
LUNGE TO SUMO (switch) 
SQUAT TO PRESS 
SINGLE PRESS LUNGE 
SINGLE PRESS LUNGE (switch) 
HOVER ROW 
HOVER ROW (switch) 
SQUAT TO PRESS 
STAGGERED RDL TO REAR LUNGE 
STAGGERED RDL TO REAR LUNGE (switch) 
SQUAT TO CURTSEY LUNGE 
SQUAT TO CURTSEY LUNGE (switch) 
SQUAT TO PRESS 
PUSH PRESS 
PUSH PRESS 
AROUND THE WORLD 
AROUND THE WORLD 
SQUAT TO PRESS 
WALL SIT W/HAMMER CURLS 
WALL SIT W/HAMMER CURLS 
LUNGES W/BICEP CURL HOLD 
LUNGES W/BICEP CURL HOLD (switch) 
SQUAT TO PRESS 
CLOSE SQUAT TO HAMMER PRESS ON TOES 
CLOSE SQUAT TO HAMMER PRESS ON TOES 
RDL TO HIGH PULL 
RDL TO HIGH PULL 
SQUAT TO PRESS 
LAT SWEEP TO TRICEP EXTENSION 
LAT SWEEP TO TRICEP EXTENSION 
TRICEP PUSH UP TO ROW PLANK 
TRICEP PUSH UP TO ROW PLANK (switch) 
SQUAT TO PRESS 
LUNGE TO PASS UNDER BALANCE 
LUNGE TO PASS UNDER BALANCE (switch) 
LUNGE HOLD W/ LATERAL RAISES 
LUNGE HOLD W/ LATERAL RAISES (switch) 
SQUAT TO PRESS

Some of the exercises can be performed at a faster pace whilst others require a slightly slower pace so go at a pace to suit you and the weights you have!

Every muscle, every muscle group, power, strength, co-ordination, balance and stamina are all tested, worked and strengthened in this 30 minute workout!

I have no doubt you will all smash this one!!
🔥🔥🔥🔥🔥🔥🔥


Cx

Epic 30 Min Burnnnnnn HIIT

Glute and hamstring day! This dumbbell lower body workout will target the hamstrings and glutes to strengthen and build the muscles.

The timer will be on throughout for mostly 40 seconds of work, 20 seconds rest however there will be exercises where we work through the rest period! For example, 40 seconds hip thrust, 20 second pulses, 40 seconds hip thrusts!

The band is optional of course. If not using a band, ensure pushing hips back and driving through heels on way up during sumo squats. Also during hip thrusts, really squeeze glutes and lower with control.

If using a band, think knees out!!!! Whether you are squatting or hip thrusting!

DB HIGH SQUAT (band optional) 
DB HIGH SQUAT (band optional) 
SUMO SQUAT 
SUMO SQUAT 
SUMO SQUAT HALF REPS 
SUMO SQUAT HALF REPS 
SUMO SQUAT PULSES 
SUMO SQUAT PULSES 
RDL SINGLE LEG 
RDL SINGLE LEG (switch) 
RDL SINGLE LEG 
RDL SINGLE LEG (switch) 
FOOT ELEVATED LUNGE 
FOOT ELEVATED LUNGE (same leg) 
FOOT ELEVATED LUNGE (switch) 
FOOT ELEVATED LUNGE 
KNEELING GLUTE SQUEEZE 
SIDE KNEELING GLUTE SQUEEZE (switch) 
SIDE KNEELING GLUTE SQUEEZE (switch) 
SIDE KNEELING GLUTE SQUEEZE (switch) 
DEAD STOP LUNGE 
DEAD STOP LUNGE (switch) 
DEAD STOP LUNGE (switch) 
DEAD STOP LUNGE (switch) 
HIP THRUST (band optional) 1 min duration 
HIP THRUST 
HIP THRUST 
HIP THRUST 
STAGGERED HOLD 
STAGGERED HOLD (same side) 
STAGGERED HOLD (switch) 
STAGGERED HOLD (same side) 
RDL 
RDL 
RDL 
RDL 
HAMSTRING SINGLE LEG UP &amp; DOWN (no rest) 
HAMSTRING SINGLE LEG UP &amp; DOWN 
HAMSTRING SINGLE LEG UP &amp; DOWN 
HAMSTRING SINGLE LEG UP &amp; DOWN 
HAMSTRING DOUBLE LEG LIFT 
HAMSTRING DOUBLE LEG LIFT 
HAMSTRING DOUBLE LEG LIFT 
HAMSTRING DOUBLE LEG LIFT 
Finisher: SQUAT WALK (40 seconds) 
PULSES (20 seconds)

Below is a quick bodyweight glute activation routine if you would like to help activate the glutes prior. This is completely optional and not necessary!

My Glute Activation Routine: https://youtu.be/dSOvRW-llj8

With glute specific movements, it is up to you to really try to use the gluteal muscles to lift and lower with control. Pushing hips back, driving heels into floor when sumo squatting. Hips as high as possible during hip thrust!

Glutes and hamstrings are going to get a serious workload!

Enjoy!!

Cx

Epic Hamstring and Glute Isolation

Let&rsquo;s build the shoulders and tighten our core with this dumbbell and bodyweight workout! It&rsquo;s all about control lifting and lowering throughout this entire core, abs and shoulder workout!

During the shoulder exercises, try to relax! Breathe and try to keep those shoulders down. Focus on full range of movement, trying to match pace lowering and lifting of weights (difficult to do but you try to!), whilst ensuring knees soft and core tight.

During the planks, ensure your shoulder blades are not too far apart or too close together. Your legs should be very tight (squeeze your quads and glutes) and look straight down! And again, breathe!

You will need a mat and pair of dumbbells. 
I&rsquo;m using 12.5kg each and 6kg each, however you can simply use one pair of dumbbells! A chair is optional, I use a chair for seated shoulder press, Arnold press and decline planks however the presses can be performed standing and planks on mat! 
 
The timer will be on for 45 seconds of work focusing on the delts , straight into a core specific exercise (that also applies work to the shoulders) for 45 seconds followed by 30 seconds rest. We repeat each superset twice!

PRESS 
DOWNWARD DOG TO PIKE 
PRESS 
DOWNWARD DOG TO PIKE 
ARNOLD PRESS 
PLANKS HIPS UP HOLD 
ARNOLD PRESS 
PLANKS HIPS UP HOLD 
LATERAL RAISES (same side) 
DECLINE PLANK SIDE HOLD 
LATERAL RAISES (switch side) 
DECLINE PLANK SIDE HOLD 
PARTIAL LATERAL RAISES 
PIKE PUSH UPS 
PARTIAL LATERAL RAISES 
PIKE PUSH UPS 
HAMMER FRONTAL RAISES 
PLANK TO PIKE WALK IN 
HAMMER FRONTAL RAISES 
PLANK TO PIKE WALK IN 
45&deg; LATERAL RAISE 
SHOULDER TAPS ON CHAIR 
45&deg; LATERAL RAISE 
SHOULDER TAPS ON CHAIR 
UNDER HAND FRONTAL 
PIKE HOLD 
UNDER HAND FRONTAL 
PIKE HOLD 
REAR DELT LYING RAISE 
SIDE PLANK HOLD 
REAR DELT LYING RAISE 
SIDE PLANK HOLD 
90&deg; INFRONT TO OPEN 
PLANK UP &amp; DOWN 
90&deg; INFRONT TO OPEN 
PLANK UP &amp; DOWN 
FRONTAL RAISE W/x 1 DB 
FRONTAL RAISE HOLD 
FRONTAL RAISE W/x 1 DB 
FRONTAL RAISE HOLD 
DRIVING CAR 
PLANK HOLD 
DRIVING CAR 
PLANK HOLD

Finisher: 20/20/20 straight into other side!

PRESS 
PUSH PRESS 
SNATCH

This is definitely a demanding session if you really push those reps and range with the dumbbells you have!

Let&rsquo;s work those delts and strengthen that core!!

👊🏼👊🏼👊🏼👊🏼👊🏼
Cx

Epic Dumbbell Capped Shoulders & Core

Quads and lower abs workout combined! The entire lower body will be working hard with focus on the quads and entire abs with focus on those lower abdominals!

All you need for this workout is a pair of dumbbells, a mat and a yoga block/book for heel elevated squats.

The timer will be on for 50 seconds of work, 10 seconds rest during the abs section, and 40 seconds of work with 20 seconds of work during the quads section.

We will begin with approx 10 minutes abs before moving to quads then back to mat for more abs before moving to more quads with just one dumbbell (depending on your weight you have you can use x2 dumbbells).

LEG LOWER TO TUCK IN 
ON HANDS LEG CRUNCH 
ON HANDS RAINBOW OVER DB 
TABLE TOP CRUNCH 
HOLLOW HOLD ALT LEG RAISE 
SLOW BICYCLES 
TABLE TOP TO HEEL TAPS 
OPP SIT UP HAND TO FOOT (same side) 
OPP SIT UP HAND TO FOOT 
REVERSE CRUNCH

HIGH SQUATS 
CLOSE LUNGE 
CLOSE LUNGE (switch) 
STAGGERED SQUAT 
STAGGERED SQUAT (switch) 
FWD STEPPING LUNGE (one side) 
FWD STEPPING LUNGE (switch) 
SUITCASE SQUATS 
HEEL ELEVATED SQUATS 
KNEELING TO LOW SQUAT (same side) 
KNEELING TO LOW SQUAT (switch) 
CLOSE SQUAT TO TOES 
SQUAT HOLD 45&deg; STEP OUT

LYING WINDMILLS 
ON ELBOWS TUCK TO EXT DB 
ALT LEG LOWER 
REVERSE CRUNCH TO TABLE TOP 
REVERSE CRUNCH TO HIP LIFT 
TABLE TOP TO EXTENSION 
HIP RAISES 
ALT TOE TAPS 
LEG CIRCLE LOWER &amp; RISE 
PLANK ALT TOE REACHES 
PLANK WALK IN &amp; OUT

NO HIPS IN HIGH SQUATS 
CLOSE LUNGE 1/2 REPS 
CLOSE LUNGE 1/2 REPS (switch) 
CLOSE SQUATS 1/2 REPS 
KNEELING TO LOW SQUAT (same side) 
KNEELING TO LOW SQUAT (switch) 
HEEL ELEVATED NO HIPS IN 
CLOSE SQUAT PULSE TO TOES PULSE 
SQUAT PULSES

Finisher: (20/20/20)

SQUAT WALK W/ 2 x DB 
SQUAT WALK W/ 1 x DB 
SQUAT WALK BODYWEIGHT!!!

Take the abs portion of this workout slow and as always adapt as required! Placing the hands under hips or bending at knees can help with keeping back flat.

During any squats, always look straight ahead. When performing high squats, keep dumbbell close to body to prevent tipping forward.

Legs and abs will be lit!!

Let&rsquo;s goooooo!!

Cx

Epic Quads and Lower Abs

The last full body dumbbell workout in the EPIC Program! 2 x 20 minute complex to challenge you mentally and physically! You can do it with perseverance! This pure grit advanced workout and will challenge you!

You will simply need a pair of dumbbells and a mat for a very demanding workout.

Once we complete the first complex (with 2 dumbbells), we have a minutes rest before moving to the next complex with only 1 dumbbell. Following this, we work through one round of each exercise we have previously done for 40 seconds, 20 seconds rest! Finally we lie down for some well earned abs before a finisher!

Ensure you go at your own pace during the complexes! Simply remember 5 reps per exercise and be ready for the next movement!

During the complexes you are trying to complete without dropping the dumbbells! Although this is a long time to be holding weights so if you need to drop them, do so before returning as soon as you can!

Complex 1 
PUSH PRESS 
SUMO SQUAT 
ALT REAR LUNGE (5 each side) 
SUPINE ROW 
RDL

Complex 2 (repeat on opp side) 
UNEVEN PUSH UP 
RENEGADE ROW 
LUNGE 
STAGGERED ROMANIAN 
CURL TO PRESS

PUSH PRESS 
SUMO SQUATS 
ALT REAR LUNGES 
SUPINE ROW 
RDL 
UNEVEN PUSH UP 
UNEVEN PUSH UP (switch) 
RENEGADE ROW 
RENEGADE ROW (switch) 
LUNGE 
LUNGE (switch) 
STAGGERED RDL 
STAGGERED RDL (switch) 
CURL TO PRESS 
CURL TO PRESS (switch)

TUCK TO HOLLOW 
LEG FLUTTERS 
HEEL REACHES 
CRUNCH 
CRUNCH PULSES 
PULSES 
HOLLOW TO ALT FOOT REACH

SQUAT TO ROW (finisher for 30 secs!)

I know you can all do it!! You will really feel EPIC after this!!


⭐️


Cx

Epic Pure Grit Full Body

Every Minute On the Minute fun! A full EMOM HIIT workout, no equipment to really get that heart rate up and burn a lot of energy!!

EMOM is basically the faster you work, the more rest you have!

All you will need is a mat and a bottle of water!

A combination of 3 exercises are performed within a 1 minute period before the beeper goes and you do it again!

You are aiming to have some rest before going again! If continually not having sufficient rest, reduce the reps! Each EMOM has an exercise to be performed for 20 reps, this is a good exercise to reduce to 10 reps if needed. It is your choice!

There are only 9 exercises in this workout but this is the first EMOM where I didn&rsquo;t finish the full number on time!! Definitely deceptive and relentless! &#55357;&#56841;

BURPEES x 10 
ALT LUNGE JUMPS x 20 (or 10 reps) 
SQUAT JUMPS x 10

PUSH UP BURPEES x 10 
SPIDER PUSH UPS x 10 
SHOULDER TAPS x 20 (or 10 reps)

LOOKING DOWN LEG LOWER x 10 
BICYCLES x 20 (or 10 reps) 
FULL RANGE TOE REACHES x 10

You can all do this!!! Reduce the number of reps from 20 to 10 where needed! This is a challenge!

Make sure you warm up your entire body before beginning!

Just think, it&rsquo;s 3 x 10 minutes and that will be week 9 done... ready for week 10!!

Let&rsquo;s do this!!!!

Cx

Epic Relentless Emom HIIT

Upper body workout with dumbbell abs and core combined! No repeat with 24 abs and core movements, and 24 push up variations!

All you need is a mat and a dumbbell! The dumbbell I am using is 6kg.

We will work thorough abs and core before moving to variations of push ups! We then return to the mat for more core and abs before finishing this more push ups!!

The push ups will be 40 seconds each, 20 seconds rest. Take your time! Control the movements and stop when you feel your form is not the best it could be!

The abs and core is 50 seconds of work, 10 seconds rest. I am using a dumbbell for a majority of the abs and core however you can perform bodyweight also, particularly the windmills if you not confident with a dumbbell.

CRUNCH HOLD CRUNCH PULSES 
SINGLE LEG REACH (same side)SINGLE LEG REACH (switch) 
FULL BODY CRUNCH TOE REACH TO HOLLOW 
SAME SIDE SET DOWN 
SAME SIDE SET DOWN (switch) 
SINGLE LEG SIT UP SINGLE LEG SIT UP (switch) 
RUSSIAN TWISTV SIT PASS UNDER 
PIKE PUSH UPS LEANING PUSH UPS TYPEWRITER PUSH UPS SLOW 40 SECOND PUSH UP! 
PULSING PUSH UP 
ALT TOE TAP TO PUSH UP 
ALT SIDE PLANK TO PUSH UP DIAMOND PUSH UP LYING SIDE TRICEP PUSH UP 
LYING SIDE TRICEP PUSH UP (switch) 
DIAMOND COBRA

SMOOTH SIT UPLEG RAISE SEATED HOLD/PULSE GAZE DOWN WIPERS TUCK TO EXTENSION 
SIDE PLANK UP &amp; DOWN 
SIDE PLANK UP &amp; DOWN (switch) 
PLANK TO SIDE ROW PLANK TO SIDE ROW GAZE DOWN LEG LOWER HOLD 
WINDMILLWINDMILL

DIVE PUSH UPS 
WIDE PUSH UPS 
UNEVEN DB PUSH UP 
UNEVEN DB PUSH UP (switch) 
ALT SINGLE LEG PUSH UP 
PUSH UP ALT HANDS OFF 
ALT FOOT CROSS OVER 
SPIDER PUSH UPS CLAPPING PUSH UPS 
TRAVELLING PUSH UPS SKULL CRUSHERS

Finisher: 
Push ups for 1 minute!

With the push ups, try the more challenging movements the best you can! Give them a go! Alternatively you can perform standard push ups and use it as time to practice!!

I know you will love this session!

Let&rsquo;s go!!!😁

Cx

Epic Abs and Push Ups Workout

Leg day let&rsquo;s go!! Hamstrings, glutes, quads, calves &amp; core all targeted in this lower body workout with supersets!

For this leg workout, you will need a pair of dumbbells, a mat and that book/yoga block you have been using over the past few weeks! I am also using a glute band, however this is optional! The dumbbells I am using for your reference are 10kg each.

The timer will be on for 45 seconds of work, straight into another exercise 45 seconds work then 30 seconds rest before moving onto the next superset! Towards the end the timer will change to 30 seconds of work, followed by a hold for example then straight into a similar movement!

SINGLE LEG WALL SIT 
PISTOL SQUAT (same leg extended) 
WALL SIT (instead of rest) 
SINGLE LEG WALL SIT 
PISTOL SQUAT 
Rest 
DUMBBELL SQUAT (band optional) 
BODYWEIGHT SQUATS (band optional) 
Rest 
DB SQUAT HOLD TO TOES 
SQUAT HOLD ROCK 
Rest 
DB LATERAL LUNGE 
LATERAL LUNGE PULSES 
Rest 
DB LATERAL LUNGE 
LATERAL LUNGE PULSES 
X 2 DB WALL SIT 
X 1 DB WALL SIT 
Rest 
RDL FULL 
RDL PULSES 
Rest 
FOOT ELEVATED LUNGE x 2 DB 
FOOT ELEVATED LUNGE B/W (same leg) 
Rest 
FOOT ELEVATED LUNGE x 2 DB 
FOOT ELEVATED LUNGE B/W (same leg) 
Rest 
ELEVATED SQUATS 1 1/2 REPS 
ELEVATED SQUATS 1 1/2 REPS (B/W) 
Rest 
STAGGERED RDL 
STAGGERED RDL PULSES (same leg) 
rest 
STAGGERED RDL (opposite) 
STAGGERED RDL PULSES (same leg) 
Rest 
CURTSEY x 1 DB (one side) 
CURTSEY PULSES B/W (same side) 
Rest 
CURTSEY x 1 DB (opp side) 
CURTSEY PULSES B/W (same side) 
Rest 
DB SQUAT WALK (band optional) 
B/W SQUAT WALK (band optional) 
rest 
X 1 DB 1/2 SQUATS (band optional) 
B/W 1/2 SQUATS (band optional) 
rest 
KNEELING TO SQUAT x 1 DB 
KNEELING TO SQUAT B/W (same side) 
Rest 
KNEELING TO SQUAT (opposite) 
KNEELING TO SQUAT B/W (same side) 
Rest 
BRIDGE x 2 DB (band optional) 30/30/30 
HOLD 
BRIDGE 
Rest 
SINGLE LEG BRIDGE x 1 DB 
HOLD 
FULL RANGE (same side) 
Rest 
SINGLE LEG BRIDGE x 1 DB (opposite) 
HOLD 
FULL RANGE (same side) 
Rest 
SINGLE LEG HAMSTRING LIFT 
HOLD DOUBLE LEG 
SINGLE LEG HAMSTRING LIFT (opposite) 
Rest

Finisher: 
REVERSE STEP BACK LUNGE x 1 DB 
DROP DUMBBELL! (same side) 
REVERSE STEP BACK LUNGE x 1 DB (switch) 
DROP DUMBBELL! (same side)

During the single leg wall sits, try to keep the quad tight in the leg being held up abs try to keep it parallel to the floor!

The legs will work hard during this session! Really use the finisher to finish them!!


🔥🔥🔥🔥🔥🔥🔥🔥🔥

Cx

Epic Leg Day Supersets

Total upper body workout using bodyweight and dumbbells as resistance to help strengthen the arms, shoulders, chest, back and core!

For this upper body workout, you will need a pair of dumbbells, a mat and a chair to rest hand on for single arm rows and dips. The dumbbells I am using for your reference are 12.5kg x 2 and 8kg x 2. You can of course use one pair of dumbbells!

I am using the chair for some seated shoulders however you can stand if preferred! I also use the chair for pull overs but again, this is not required. You can perform pullovers on the mat; just ensure dumbbell is is held parallel to mat so you can get a deeper stretch without hitting the mat so soon.

If you prefer not to place feet on chair, simple perform push ups instead of decline push ups and pike push ups with feet on the mat.

The timer will be on for 45 seconds of work, 15 seconds to get ready for next exercise!

Remember to go at a moderate pace, particularly when pressing overhead. During the lowering part of an exercise such as bent over rows, lateral raises, sweeps etc it is the eccentric movement that a lot of work happens so really focused on this part of the lift... you should try to lower as slowly as feasible!

With the skull crusher push ups, push the outsides of the hands into the mat to extend the arms. You can perform tricep or diamond instead to strength the triceps if you prefer.

SHOULDER PRESSALTERNATING PRESSSINGLE ARM PRESSSINGLE ARM PRESS (switch) 
ARNOLD PRESS90&deg; HOLD TO OPENCHEST PRESS1 x SLOW PUSH UP 
PALMS FACING PRESS 
PUSH UPSFLYESWIDE PUSH UPS 
DIAMOND PRESS 
DIAMOND PRESS PUSH UP 
TRICEP PRESSTRICEP PRESS PUSH UPSKULL CRUSHER 
SKULL CRUSHER PUSH UPS 
LYING OVERHEAD EXTENSION 
DIPSSINGLE ARM ROW 
SINGLE ARM ROW (switch) 
SINGLE ARM SUPINE ROWSINGLE ARM SUPINE ROW (switch) 
PULL OVERSWEEP (one side) 
SWEEP (switch) 
ALT RENEGADE ROW TO PUSH UPSCAPULAR PUSH UPSLATERAL RAISESPIKE PUSH UP (on chair or mat) 
ALT FRONTAL RAISES 
FRONTAL RAISE (x 1 DB) 
ALT UPRIGHT ROW 
PLANK FEET WALK IN 
AROUND THE WORLD 
DECLINE PUSH UPS 
KNEEL HAMMER CURL TO PRESS 
KNEEL HAMMER CURL TO PRESS (opp) 
WIDE CURLSALT CURLSPALMS FACING IN ROW TO CURL 
CURL PULSES

Finisher: 20/20/20

DIPS/HOLD/DIPS

This finisher is a tough one.. make sure you don&rsquo;t hold your breath!

Remember to have fun!! It&rsquo;s ok to stop... when I stop I consider it a positive as I&rsquo;m pushing myself.. not simply doing the motions. Also this is limited rest with the exercises grouped so various movements all on the shoulders for example with only 15 seconds rest!

Enjoy and be proud!!

Cx

Epic Intense Upper Body

Full body bodyweight only with a full body stretch workout! Never underestimate how challenging it can be using your bodyweight as resistance!

All you will need for this full body strength and stretch workout is a mat and a bottle of water!

We will work through a range of movements using our own bodyweight as resistance with no repetitions, followed by a full body stretch!

The timer will be on for the main part of the workout being 45 seconds of work, 15 seconds rest.

SLOW CLOSE SQUAT ON TOES 
CLOSE SQUAT HOLD ON TOES 
DEAD STOP LUNGES W/ CURL 
LUNGE PULSES (same side) 
DEAD STOP LUNGES W/ CURL 
LUNGE PULSES (same side) 
STRAIGHT LEG/TREE BALANCE 
X OVER SQUAT (same leg) 
STRAIGHT LEG/TREE BALANCE (switch) 
X OVER SQUAT (same leg) 
3 POINT BALANCE 
3 POINT BALANCE (switch leg) 
COSSACK SQUAT 
LOW SQUAT W/ALT STRAIGHT LEG LIFT 
CURTSEY REAR FOOT TAP 
PULSES (same leg) 
CURTSEY REAR FOOT TAP (switch) 
PULSES (same leg) 
SUMO SQUAT TO HANDTAP 
SUMO PULSES ON &amp; OFF TOES 
BRIDGE TO ALT REACH 
L SIT TO BRIDGE 
BRIDGE LEG ABDUCTION 
BRIDGE LEG ABDUCTION (switch) 
PENDULUM PUSH UPS 
DEAD STOP PUSH UPS 
SINGLE ARM COBRA PUSH UP 
UNEVEN PUSH UP 
SINGLE ARM COBRA PUSH UP (opp) 
UNEVEN PUSH UP 
WIDE PUSH UP 
DEADSTOP TO REAR FLY 
REAR FLY 3 WAY LIFT 
PUSH UP TO BIRD DOG 
SUPERMAN HOLD 
WIDE LEG HOVER TO SIT UP 
WIDE LEG CRUNCH ON HANDS 
CIRCLE LOWER TO LIFT 
CIRCLE LIFT TO LOWER 
HIP LIFT 
TOE REACH TO x2 BICYCLES 
X OVER HOVER 
HOLLOW SIDE TO SIDE

Once we complete these exercises we will then move to the mat for an approximate 20 minute stretch where I will provide a voice over for guidance.

You will be left feeling aligned, fatigued but refreshed!

Cx

Epic Full Body Strength and Stretch

This is it... Day 50! You&rsquo;ve one last challenge to see how far you&rsquo;ve came! Let&rsquo;s see how good your form can be whilst your heart rate is up for this HIIT workout and you are pushing out those reps! Have fun!

You have achieved something special... training consistently for 10 weeks. The positivity has been apparent and let&rsquo;s continue for this 1 hour high intensity, no jumping, no repeat, low impact workout!

Remember! It is only as HARD as you push it!! Make this your own, give it your all!!

*Official EPIC Program Apparel launched today. Wear your EPIC accomplishment with pride: https://teespring.com/stores/caroline...

The timer will be on 30 seconds of work, 20 seconds of rest.

All you will need is a mat, bottle of water and ideally, a smile!

It is YOU versus YOU!

There is one pistol squats in between lunges so if you prefer modify for simple lunge!!!

WALK OUT TO PUSH UP 
PUSH UPS 
ALT REAR LUNGES 
SQUAT TO FRONT TOE TAP 
SQUAT TO FRONT TOE TAP (switch) 
SQUAT ROCKS 
LUNGE TO KICK 
LUNGE TO KICK 
CURTSEY TO SQUAT 
CURTSEY TO SQUAT (switch) 
HALF REP SQUATS 
360&deg; PUSH UPS clockwise 
360&deg; PUSH UPS anti-clockwise 
SUMO HALF REPS 
LEAN TUCK TO LIFT EXTENSION 
LEAN TUCK TO LIFT EXTENSION (opp) 
ALT STAGGERED PUSH UPS 
PUSH UP TO SIDE PLANK (one side) 
PUSH UP TO SIDE PLANK (switch) 
REAR LUNGE TO PISTOL (same leg) 
REAR LUNGE TO PISTOL (switch) 
LUNGE 
LUNGE 
LUNGE PIVOT 
KNEE TUCK TO SINGLE LEG PLANK 
KNEE TUCK TO SINGLE LEG PLANK (opp) 
KNEELING TO SQUAT LOW 
MARCHES 
LATERAL LUNGE 
LATERAL LUNGE (switch) 
LATERAL WALK W/pulse 
SQUAT WALK FWD &amp; BK W/pulse 
KNEELING TO SQUAT LOW 
SQUAT STEP DIAGONAL (one side) 
SQUAT STEP DIAGONAL (switch) 
DRAGON WALK PUSH UP 
PIKE SHOULDER TAPS 
DEAD STOP PUSH UPS 
ALT KICK THROUGH 
REVERSE CRAB ALT TOE REACH 
SINGLE LEG HAND BRIDGE (same leg) 
SINGLE LEG HAND BRIDGE (switch) 
ROLLING TO ALT LEG PUSH UP 
GAZE DOWN X OVER 
HOVER TO ALT TOE REACH 
X ARM SIT UP 
ON HANDS WIDE LEG CRUNCH 
STRAIGHT LEG BICYCLES 
PLANK SINGLE LEG HOVER 
PLANK SINGLE LEG HOVER (switch) 
BEAR CRAWL PUSH UPS 
LUNGE ON TOES PULSES 
LUNGE ON TOES PULSES (switch) 
LUNGE, SQUAT, LUNGE 
CURTSEY REAR FOOT TAP 
CURTSEY REAR FOOT TAP (switch) 
X OVER SQUAT TO LEG EXTENSION 
X OVER SQUAT TO LEG EXTENSION 
PULSE PUSH UPS 
PLANK TO ALT LOW LUNGE 
PLANK TO KNEE DRIVE 
PLANK TO KNEE DRIVE (switch) 
SIDE PLANK LIFTS 
SIDE PLANK LIFTS (switch) 
GAZE DOWN FLUTTERS 
LYING TO V SIT TOE REACH 
X ARM SIT UP 
TUCK TO HOLLOW 
TOE REACH 
CRUNCH 
CRUNCH PULSES 
CROUCH TOES TO STAND

Burnout: 
SQUATS!!!!

Let&rsquo;s rock this everyone, you are amazing, YOU ARE EPIC!💓

Cx

Epic Workouts

Epic Full Body Warm Up

Epic Bodyweight & Dumbbell Lower Body1

Epic Bodyweight & Dumbbell Upper Body2

Epic Bodyweight Core & Abs3

Epic Full Body Core Focus4

5 Min HIIT Warm Up

Epic HIIT Full Body5

Epic Arms and Abs6

Epic Dumbbell Lower Body7

Epic Dumbbell Upper Body8

Epic Full Body - 1 hour9

Epic Full Body Burpee HIIT10

Epic Quads & Abs11

Epic Shoulder Workout12

Epic Hamstrings & Glute Workout13

Epic Full Body - Superset14

Epic Tabata Full Body HIIT15

Epic Dumbbell Back and Biceps16

Epic Leg Workout - Lunges17

Epic Chest and Triceps18

Epic Full Body - 1 Hour19

Epic Dumbbell HIIT Workout20

Epic Leg Workout Dumbbell Complex21

Epic Shoulders & Core Supersets22

Epic Glutes and Abs23

Epic Full Body Dumbbell24

Epic HIIT Full Body25

Epic Full Body Strength Workout26

Epic Arms & Abs Workout27

Epic Glutes, Hamstrings & Back28

Epic Isometric & Dynamic Full Body29

Epic Intense Emom Full Body HIIT30

Epic Dumbbell Abs & Glute Workout31

Epic Obliques & Shoulder Workout32

Epic Dumbbell Legs + Bicep Workout33

Epic 1 Hour Full Body Workout34

Epic Tabata Style HIIT Workout35

Epic Back & Bicep Workout36

Epic Dumbbell Lower Body37

Epic Killer Upper Body Workout38

Epic No Jumping Full Body - Trisets39

Epic 30 Min Burnnnnnn HIIT40

Epic Hamstring and Glute Isolation41

Epic Dumbbell Capped Shoulders & Core42

Epic Quads and Lower Abs43

Epic Pure Grit Full Body44

Epic Relentless Emom HIIT45

Epic Abs and Push Ups Workout46

Epic Leg Day Supersets47

Epic Intense Upper Body48

Epic Full Body Strength and Stretch49

Epic Full Body Hardcore HIIT-Finale50