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Caroline Girvan

Let’s get our bodies ready for some high intensity work! Simply follow along to this full body warm up routine! 
 
Cx

Epic II Cardio & HIIT Warm Up

A simple full body warm up perfect for those strength and resistance training sessions whether it is bodyweight or dumbbells! Simply follow along to prepare for a great session ahead!
 
Cx

Epic II 10 Min Full Body Warm Up

Ready? Let&rsquo;s begin! 20 minutes of high intensity work followed by 20 minutes of steady state cardio to really work entire body and burn a lot of energy! Every exercise is different so we can have a lot of fun not knowing what is coming!

All you will need for this HIIT and low intensity cardio session is a mat and a bottle of water handy!

The timer will be on for the HIIT 30 seconds of work, 15 seconds rest! The total time is 20 minutes! Try not to think about the low intensity cardio after... give this all you have!!

3 POINT LOW SQUAT HOPS 
SQUAT WALK TO JUMPS BACK 
1/2 BURPEE 
KICK THROUGHS 
CROUCH TO PUSH UP 
HOVER TO SQUAT 
360&deg; SQUATS 
360&deg; SQUATS (opposite) 
PUSH UP W/ ALT LEG/ARM LIFT 
SQUAT JUMP TO RLD 
LUNGE JUMP x 2 THEN SWITCH 
MOUNTAIN CLIMB x4 TO PUSH UP 
HOVER BURPEES 
SUPERMAN TO X PUSH UP 
DEAD LUNGE FOOT TAP TO KICK 
DEAD LUNGE FOOT TAP TO KICK (opp) 
BOTTOM HALF PUSH UPS 
SQUAT JUMPS TO CROSS FEET 
1/2 SUMO SQUATS 
CURTSEY, SQUAT, JUMP, SWITCH 
FAST BURPEES 
ALT LUNGE JUMPS 
REVERSE PLANK TO ALT SIDE 
ROLL TO TRICEP PUSH UP 
HANDS TUCK TO EXTENSION 
PUSH UP BURPEES 
HIGH KNEES!

We have 15 seconds before we change the tempo completely... sustainable and manageable pace as there is no specific rest period! 45 seconds of work for each exercise and straight onto the next exercise!

WALK OUT TO PUSH UP 
SQUAT TO INNER FOOT TAP 
POGO JUMPS 
CURTSEY TO SQUAT TO CURTSEY 
SQUAT JUMPS 360&deg; 
SQUAT JUMPS 360&deg; (opp) 
CHEST TO FLOOR BURPEES 
PREDATOR JACKS 
REAR STEP ALT LUNGES 
LATERAL LUNGE TO JUMP 
LATERAL LUNGE TO JUMP (switch) 
SQUAT TO ALT LEG BUTT KICK 
LUNGE, SQUAT, LUNGE JUMPS 
HOVER TO PLANK 
SHOULDER TAPS 
SKIPPING 
BURPEE W/x2 ALT LUNGE JUMPS 
REAR DELT FLY TO DEAD PUSH UP 
LUNGE FWD &amp; BACK (one side) 
LUNGE FWD &amp; BACK (switch) 
MOUNTAIN CLIMBERS 
TUCK TO HOLLOW 
V SIT INNER FOOT TOUCH 
SIT UP TO V SIT 
JUMPING STAR JUMPS

It&rsquo;s going to be sweaty alright!! A great session to kick off the next 10 weeks!

Let&rsquo;s do this together!!

Cx

Epic II 40 Min HIIT + Low Intensity Cardio

Let&rsquo;s fire up the legs with dumbbells and bodyweight compound exercises to work the quads, hamstrings, glutes and of course the core!

For this lower body workout you will simply need a pair of dumbbells and a mat, however you can also use the following if you have access but is not necessary!

* Glute band for hip thrusts 
* Yoga block/thick book for heel elevated squats and foot elevated lunges 
* A chair for hip thrusts however you can perform bridges in the mat

The dumbbells I am using are 15kg each. This is also a great workout if you have access to a heavier dumbbell/kettlebell for the hip thrusts. I am using 20kg for the hip thrusts.

The timer will be set for 40 seconds of work, 20 seconds of rest. As we progress through the workout, there will be sequences where the 20 seconds will be a hold or pulse of the previous exercise followed immediately by the full range again for the next 40 seconds so essentially no rest!

Please ensure you go at a pace to suit you! Depending on your weights, if you can perform more reps great, go at a pace that suits the weight so long as you are not neglecting range of motion or form.

HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUATS 
1/2 REPS! 
ELEVATED DEADSTOP LUNGES 
ELEVATED DEADSTOP LUNGES (opp) 
ELEVATED DEADSTOP LUNGES (opp) 
ELEVATED DEADSTOP LUNGES (opp) 
SQUATS 
SQUATS 
1/2 REPS! 
LUNGES 
LUNGES (switch) 
LUNGES (switch) 
LUNGES (switch) 
1/2 REPS! (switch) 
1/2 REPS! (switch) 
ROMANIAN DEADLIFTS 
ROMANIAN DEADLIFTS 
1/2 REPS 
STAGGERED RDL 
STAGGERED RDL 
1/2 REPS! (switch) 
1/2 REPS! (switch) 
HAMSTRING LIFT/HOLD/LIFT/HOLD/LIFT 
HIP THRUST LIFT/HOLD/LIFT/HOLD/LIFT

ON TOES PULSES/HOLD/FULL 
LUNGES ON TOES 
(PULSES/HOLD/FULL) 
LUNGES ON TOES (switch) 
(PULSES/HOLD/FULL) 
SUMO COMPLEX 
(PULSES/HOLD/FULL) 
ELEVATED SQUATS 
(PULSES/HOLD/FULL) 
ELEVATED LUNGE (switch) 
(PULSES/HOLD/FULL) 
HAMSTRING X1 LIFT/HOLD/LIFT 
HAMSTRING X1 LIFT/HOLD/LIFT (opp) 
HIP THRUST COMPLEX (FULL/HOLD/FULL/HOLD/FULL)

Finisher: SQUATS!

FULL 
PULSES 
HALF REPS !!

What a burner!!! You will enjoy dropping the dumbbells but bodyweight won&rsquo;t feel any easier!

Please ensure you warm up. Check out my NEW Full Body Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Let&rsquo;s do leg day!!!👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

Cx

Epic II 50 Min Compound Leg Workout

Let&rsquo;s build the upper body strength!! Compound and isolation exercises with this upper body workout to majorly hit the chest, shoulders, back, triceps, and biceps!

All you will need for this workout is a pair of dumbbells and a mat.

The dumbbells I am using are 15kg each and 9kg each. Please note you can use one pair of dumbbells or multiple depending on what you have access too!

The timer will be on throughout for 40 seconds of work, 20 seconds rest.

We begin with the compound movements, all repeated 4, 3 or 2 sets and rotating between chest, shoulders and back. We then move to more isolation movements involving dumbbells and bodyweight to finish the shoulders and target the arms!

As always, go at your own pace!

Of course there is a finisher; regular push ups for 20 seconds, 20 seconds hold at bottom position followed by 20 seconds of push ups! This should be very challenging considering the workload we have done already!!

CHEST PRESSCHEST PRESSCHEST PRESSCHEST PRESSSHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS

BENT OVER ROWS 
BENT OVER ROWS (switch) 
BENT OVER ROWS (switch) 
BENT OVER ROWS (switch)

DECLINE PRESSDECLINE PRESSDECLINE PRESS

ALTERNATING PRESSALTERNATING PRESSALTERNATING PRESS 
PULL OVERSPULL OVERSPULL OVERSPALMS FACING CHESTPALMS FACING CHESTPALMS FACING PRESS 
PALMS FACING PRESS 
RENEGADE ROWS 
RENEGADE ROWS

FLYES 
PUSH PRESS 
ALTERNATING ROWS 
PALMS UP CURL TO PRESSTRICEP PRESSSINGLE ARM PRESS

SINGLE ARM PRESS (switch) 
REAR DELT FLYES

DIVE PUSH UPS 
SKULL CRUSHERS 
LATERAL RAISES (one side)

LATERAL RAISES (switch)

PARTIALS

WIDE CURLS 
FRONTAL TO CHEST PRESS

PUSH PRESSFINISHER: 20/20/20

PUSH UPS/ HOLD/ PUSH UPS

Ensure you control every single rep!

With the rear delt flyes, try to slow the lowering portion.. it is difficult!

I know so many of you will love this session and really feel pumped after (literally too!)

Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II 45 Min Upper Body Workout

Time to hit every muscle in the body! Abs and core to begin before moving into lots of hybrid and full body exercises all requiring core stability and strength, co-ordination with a focus on form whilst getting that heart rate up!

All you will need for this full body workout is a pair of dumbbells and a mat.

The dumbbells I am using for your reference are 9kg each.

My pace is slightly faster than the traditional full body sessions on Friday so heart rate will be elevated more throughout but ensuring form is not affected. Also ensuring heart rate not spiking so pacing the workout.

The timer will be on for the first 10 minutes of ab and core for 1 minute per exercise and no specific rest. Please don&rsquo;t rush into position.. if it takes 5/10 seconds to get into position take it!

We then move into the full body movements where time will be 40 seconds of work and 20 seconds rest.

DEAD BUG 
DOUBLE DEAD BUGHOLLOW SINGLE LEG REACHTOE REACH 
CRUNCH W/PULSE 
HOLLOW TO V SIT 
HIP LIFTSREVERSE CRUNCH 
PLANK ROLLSPLANK ALT KNEE SIDE TUCK

SNATCHSNATCH (switch) 
ROMANIAN TO SQUATSWING TO SQUATSUMO HOLD W/ FRONTAL RAISE 
SQUAT TO SIDE PAUSE 
SQUAT TO SIDE PAUSE (switch) 
SQUAT TO PRESS (one side) 
SQUAT TO PRESS (switch) 
CURL TO LUNGE (one side) 
CURL TO LUNGE (switch) 
HOVER RENEGADE ROW 
TRICEP PUSH UP TO HOLLOW 
PRESS TO WINDMILL (one side) 
PRESS TO WINDMILL (opp) 
KNEEL TO SQUAT TO PRESS 
KNEEL TO SQUAT TO PRESS (switch)SQUAT TO PRESS 
CLOSE SQUAT TO HAMMER CURLCURL TO PRESS TO LUNGE 
CURL TO PRESS TO LUNGE (switch) 
LUNGE TO UNEVEN SQUATLUNGE TO UNEVEN SQUAT (switch) 
STAG RDL TO STAG SQUAT 
STAG RDL TO STAG SQUAT (switch) 
BENT OVER TO SUPINE ROWSQUAT TO ALT REAR LUNGESSQUAT/LUNGE/CURTSEY (one side) 
SQUAT/LUNGE/CURTSEY (switch) 
TRICEP PRESS TO LEG LOWERSKULL CRUSHER TO LEG EXTEND 
V SIT TO ARMS EXTENDPLANK TO ROTATION (one side) 
PLANK TO ROTATION (switch) 
TRICEP PRESS TO RENEGADE ROW 
MAKER!

Finisher; 1 MINUTE SQUATS!

The windmill can be performed bodyweight if not comfortable performing it weighted or simply use a bottle of water as it is single arm!

I hope you get a super session done and feel strong for it!!

Let&rsquo;s go!!!

Please ensure you warm up. Check out my NEW recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

Cx

Epic II Cardio Dumbbell Full Body

Happy first full body Friday of EPIC II!! 60 minutes full body workout using supersets of dumbbell and bodyweight exercises to test your strength, endurance, balance, co-ordination and ability to push past those limits! Slow is the aim of the game here!!

There is a staple superset to really test your lower body and core:

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

This will appear every 3/4th superset! Go as low as you can whilst pushing hips back, chest open and gaze forward! Step forward gently with each step and lower in each squat...this is intense!

All you will need is a pair of dumbbells, a mat and a wall for some wall sits! The dumbbells I am using for your reference are 12.5kg each.

The timer will be on for 45 seconds, immediately into another 45 seconds superset then 30 seconds rest before moving to the next superset!

LUNGE W/ 2 x DUMBBELLS 
BODYWEIGHT ONLY!

LUNGE W/ 2 x DUMBBELLS 
BODYWEIGHT ONLY!

CURTSEY W/ 1 OR 2 DB 
BODYWEIGHT PULSES!

CURTSEY W/ 1 OR 2 DB 
BODYWEIGHT PULSES!

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

BENT OVER ROW 
BENT OVER ROW HOLD TO ROW

RENEGADE ROWS 
REVERSE SNOWANGEL TO PUSH UP

SUPINE ROW 
CURLS

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

KNEEL TO SQUAT W/ 1 DB 
BODYWEIGHT SAME SIDE!

KNEEL TO SQUAT W/ 1 DB (switch) 
BODYWEIGHT SAME SIDE!

1 x SLOW TRICEP PUSH UP 
PUSH UPS

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

SHOULDER PRESS 
PIKE PUSH UPS

UPRIGHT ROW 
CROUCH TO LEAN PUSH UP

PUSH PRESS 
45&deg; PRESS

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

SINGLE LEG WALL SIT 
X OVER SAME LEG!

SINGLE LEG WALL SIT (switch) 
X OVER SAME LEG!

RDL 
1 1/2 REP RDL W/ 1 DB

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

SINGLE LEG HAMSTRING LIFT 
SINGLE LEG GLUTE LIFT (same leg)

SINGLE LEG HAMSTRING LIFT 
SINGLE LEG GLUTE LIFT (same leg)

X1 LEG PUSH UP TO THRU 
X1 LEG PUSH UP TO THRU (switch)

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

CALF RAISES W/ 2 DB 
SQUAT ROCKS

FLYES 
DIAMOND PRESS

SQUAT DIAGONAL STEPS X 1 DB 
BODYWEIGHT SQUAT WALK!

DIAMOND PUSH UPS 
COBRA PUSH UPS 
Burnout!

SUMO SQUAT DROP SET!

30/30/30 
2 DB/ 1 DB/ BW!

I was looking forward this session all week!! I hope you enjoy it as much I do!!!

👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼👊🏼

Let&rsquo;s get that Friday feeling!! Then it&rsquo;s first week complete!!!

Cx

Epic II The Slow Burn - 1 Hour Full Body

Grab your dumbbells and let&rsquo;s smash this 30 minute high intensity full body session!

All you will need is a pair of light dumbbells and a mat!

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

Remember to focus on control of those dumbbells even when swinging and pressing!

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

Ensure you go at a pace that suits you!

CLOSE SQUAT TO OVERHEAD SWING 
CLOSE SQUAT TO OVERHEAD SWING 
LUNGE TO SNATCH 
LUNGE TO SNATCH (switch) 
LATERAL WALK TO ARNOLD PRESS 
LATERAL WALK TO ARNOLD PRESS 
SQUAT TO PRESS 
SQUAT TO PRESS 
HOVER TO KICK THRU 
HOVER TO KICK THRU (switch) 
ALT LUNGE TO LATERAL RAISE 
ALT LUNGE TO LATERAL RAISE (switch) 
LUNGE TO STAGGER SQUATS 
LUNGE TO STAGGER SQUATS (switch) 
STANDING ROTATE PUNCH 
STANDING ROTATE PUNCH 
CLEAN TO SQUAT TO PRESS 
CLEAN TO SQUAT TO PRESS (switch) 
FRONTAL RAISE TO SWEEP 
FRONTAL RAISE TO SWEEP 
TRAVELLING SWEEP 
TRAVELLING SWEEP 
HAMMER CURL TO OPEN TO PRESS 
HAMMER CURL TO OPEN TO PRESS 
LONG ROW TO UNEVEN PUSH UPS 
LONG ROW TO UNEVEN PUSH UPS (opp) 
CLOSE UNEVEN SWING 
CLOSE UNEVEN SWING (switch) 
PUSH UPS OVER DUMBBELLS 
PUSH UPS OVER DUMBBELLS 
BOAT HOLD TO LEG OPENER 
BOAT HOLD TO LEG OPENER 
TOE TEACH TO HOLLOW TO TUCK 
TOE TEACH TO HOLLOW TO TUCK 
PLANK TO HOVER 
PLANK TO HOVER 
Finisher:

DUMBBELL BURPEES for 1 minute!!

Lots of fun instore! I love dumbbell HIIT as I really feel my core workout overtime to control the movements!!

Let&rsquo;s HIIT it hard!!

Cx

Epic II Intense Full Body HIIT

Shoulders and the triceps will be targeted during this upper body dumbbell workout along with some bodyweight only exercises to incorporate more of a challenge!

Each exercise is performed twice! We will be performing 2 x shoulder specific exercises, followed by 2 x tricep specific exercises throughout!

All you will need is a pair of dumbbells, a chair and your mat!

The dumbbells I am using are 8kg each however I will also use 2 x 12.5kg for certain exercises such as pressing.

Please note: if you prefer not to perform decline push ups, simply perform normal push ups or pike push ups!

The shoulder press can of course be performed standing, however I do like that extra bit of support for the back when it is available and when performing heavier reps with less reps!

The timer will be on for 40 seconds, 20 seconds rest!

SEATED PRESS 
SEATED PRESS 
ALTERNATING PRESS 
ALTERNATING PRESS 
DIAMOND PRESS 
DIAMOND PRESS 
DIPS 
DIPS 
DECLINE PUSH UPS 
DECLINE PUSH UPS 
HAMMER PRESS 
HAMMER PRESS 
TRICEP KICKBACK (one side) 
TRICEP KICKBACK (switch) 
BEHIND HEAD EXTENSION 
BEHIND HEAD EXTENSION 
LATERAL RAISES 
LATERAL RAISES 
FRONTAL RAISES 
FRONTAL RAISES 
SIDE LYING TRICEP PRESS 
SIDE LYING TRICEP PRESS (switch) 
SKULL CRUSHER/ TRICEP PUSH UP 
SKULL CRUSHER/ TRICEP PUSH UP 
90&deg; RAISES 
90&deg; RAISES 
UPRIGHT ROWS 
UPRIGHT ROWS 
PLANK LADDER (one arm) 
PLANK LADDER (switch) 
TATE PRESS 
TATE PRESS 
REAR DELT ROW (one side) 
REAR DELT ROW (switch) 
REAR DELT FLY (one side) 
REAR DELT FLY (switch) 
COBRA NORMAL HAND POSITION 
COBRA DIAMOND POSITION 
COBRA NORMAL HAND POSITION 
COBRA DIAMOND POSITION 
HAMMER FRONTAL RAISES 
HAMMER FRONTAL RAISES 
AROUND THE WORLD 
AROUND THE WORLD 
Burn out: STANDING TRICEP EXTENSION!

Really go for it with the burn out at the end! It&rsquo;s only 1 set!! Try to lock out the arms and aim for parallel to floor!

You will feel pretty solid after this session!! 
Enjoy the feeling!

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II 45 Min Shoulders and Triceps

Leg day here we come!! Unilateral work throughout so we hit one side, then the opposite side! Quads, glutes, hamstrings and core all challenged!

Single leg work, or any single side work such as shoulder press or curls for example are great for helping build strength and symmetry but ensure you perform as equal both sides! Pay attention to range of motion, reps, pace and control of both sides to maintain symmetry.

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

If you prefer not to step onto a chair, simply perform forward stepping lunges or static lunges as you will absolutely get a super session likewise!!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

CURTSEY LUNGE (one side) 
CURTSEY LUNGE (switch) 
LATERAL LUNGE (one side) 
LATERAL LUNGE (switch) 
KNEEL TO SQUAT (one side) 
KNEEL TO SQUAT (switch) 
STAGGERED RDL (one side) 
STAGGERED RDL (switch) 
STAGGERED SQUAT 
STAGGERED SQUAT (switch) 
UNEVEN SQUAT 
UNEVEN SQUAT (switch) 
LATERAL LUNGE CHAIR 
LATERAL LUNGE CHAIR (switch) 
UNEVEN SWING 
UNEVEN SWING (switch) 
DEEP STEP UPS 
DEEP STEP UPS (switch) 
REAR STEP LUNGE (one side) 
REAR STEP LUNGE (switch) 
STEP UP TO REAR LUNGE (one side) 
STEP UP TO REAR LUNGE (switch) 
RDL ON CHAIR 
RDL ON CHAIR 
CLOSE BULGARIAN LUNGE 
CLOSE BULGARIAN LUNGE (switch) 
FWD LEAN BULGARIAN LUNGE 
FWD LEAN BULGARIAN LUNGE (opp) 
FWD &amp; BACK LUNGES (same side) 
FWD &amp; BACK LUNGES 
X1 LEG BRIDGE CHAIR 
X1 LEG BRIDGE (switch) 
X1 LEG HAMSTRING LIFT (same leg) 
X1 LEG HAMSTRING LIFT (opp) 
SINGLE LEG BRIDGE ON MAT 
SINGLE LEG BRIDGE ON MAT 
STAGGERED BRIDGE 
STAGGERED BRIDGE (switch)

Finishing sets!

BULGARIAN LUNGE x 2, x 1 , BW! 
Switch side!

ALTERNATING FORWARD LUNGES!!! 1 minute!

Such a sense of accomplishment after a challenging leg day! Let&rsquo;s smash it and feel EPIC!!!

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II UNILATERAL Leg Day 

Let&rsquo;s build our back and biceps! Over 40 minutes solely dedicated to strengthening the back and biceps through dumbbells and bodyweight as resistance, along with the use of tempo variations, isometrics and pulling movements to build muscle and burn energy! This back and bicep workout will require a lot of stability from the core also!

The timer will be on for 45 seconds of work, 15 seconds of rest during the back specific portion of this workout, then into 40 seconds of work, 20 seconds rest for the bicep blitz!!

All you will need for this workout is a pair of dumbbells, a mat and something to lean against for bent over rows such as a steady chair or table. The dumbbells I am using are 15kg each for the back portion and 8kg each for the biceps!

Other options include using a yoga block/book during the single arm renegade rows to reduce time of hand applying pressure to dumbbell whilst still maintaining depth for range of motion.

Another option is a soft chair/bench if you prefer to perform single arm rows with one foot elevated and knee on chair/bench.

BENT OVER ROW 
BENT OVER ROW (switch) 
ROW-HOLD-ROW (switch) 
ROW-HOLD-ROW (switch) 
SUPINE ROW (switch) 
SUPINE ROW (switch) 
SUPINE ROW-HOLD-ROW (switch) 
SUPINE ROW-HOLD-ROW (switch) 
DEAD STOP ROW (switch) 
DEAD STOP ROW (switch) 
DEAD ROW-HOLD-DEAD ROW (switch) 
DEAD ROW-HOLD-DEAD ROW (switch) 
RENEGADE ROW (one side) 
RENEGADE ROW (switch) 
RENEGADE ROW (alternating) 
PULL OVER 
PULL OVER (1 1/2 reps) 
ALT BENT OVER ROWS

SCAPULAR PUSH UP 
OPP HAND TO FOOT TO REACH 
OPP HAND TO FOOT TO REACH (switch) 
PLANK TO HIP RAISE 
ALT PLANK ROW 
REAR DELT FLYES (palms face down) 
REAR DELT FLYES (palms alternating) 
REVERSE SNOW ANGEL 
LAT PULL DOWN 
LAT SWEEPS 
SUPERMAN

40/20 
ALTERNATING CURLS 
CROSS BODY CURL W/HOLD 
CROSS BODY CURL W/HOLD (switch) 
HAMMER CURL W/HOLD 
HAMMER CURL W/HOLD (switch) 
WIDE CURLS 
KNEELING ISOLATION CURL 
KNEELING ISOLATION CURL (switch) 
PALMS UP CURL W/PAUSE 
HAMMER CURL PULSES 
HAMMER BOTTOM/TOP/FULL

FINISHER:

ROW TO HAMMER CURL! Don&rsquo;t stop if I do!! Keep going! And if you do need to stop, simply drop the dumbbells, pause and re go!!

I love a good back session and of course the pump of the biceps after!!😆😆

👊🏼👊🏼👊🏼👊🏼

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II Back and Biceps Workout at Home

My favourite 1 hour dumbbell workout so far! Strength, power, endurance, core strength, coordination, balance and ability to push through are all tested today!

The entire body will be working throughout! Technique and control are the heart of this workout...focus and pace yourself!

All you will need for this workout is a pair of dumbbells and a mat! You can also use a kettlebell instead of dumbbell for the swings! The dumbbells I am using for your reference are 10kg each.

The timer will be on for 30 seconds each exercise, combining 3 exercises straight after one another to make the triset! No rest!

The first portion of the triset is exactly the same as the third portion!

1/2 TURKISH GET UP 
OPP FOOT REACH CRUNCH 
1/2 TURKISH GET UP

1/2 TURKISH GET UP (switch) 
OPP FOOT REACH CRUNCH 
1/2 TURKISH GET UP 
LEG LOWER 
TUCK TO HOLLOW 
LEG LOWER

SWING TO SQUAT 
SWING 
SWING TO SQUAT 
SQUAT TO PRESS 
SQUAT...THEN PRESS 
SQUAT TO PRESS 
ALT REAR LUNGES 
SUITCASE SQUATS 
ALT REAR LUNGES

KNEELING TO SQUAT TO STAND 
SQUAT 
KNEELING TO SQUAT TO STAND

SWING TO SQUAT 
SWING 
SWING TO SQUAT 
RDL 
1/2 REP RDL 
RDL

KNEEL GLUTE SQUEEZE 
LATERAL LUNGE (same side) 
KNEEL GLUTE SQUEEZE (same side)

KNEEL GLUTE SQUEEZE (switch) 
LATERAL LUNGE (same side) 
KNEEL GLUTE SQUEEZE (same side)

SWING TO SQUAT 
SWING 
SWING TO SQUAT

SINGLE SQUAT TO PRESS 
1/2 REP SQUATS (same side) 
SINGLE SQUAT TO PRESS (same side) 
SINGLE SQUAT TO PRESS (switch) 
1/2 REP SQUATS (same side) 
SINGLE SQUAT TO PRESS (same side)

FRONTAL RAISES 
DRIVING CAR 
FRONTAL RAISES 
SWING TO SQUAT 
SWING 
SWING TO SQUAT

SNATCH 
CLEAN TO SQUAT (same side) 
SNATCH (same side)

SNATCH (switch) 
CLEAN TO SQUAT (same side) 
SNATCH (same side)

CALF RAISES 
SQUAT ROCKS 
CALF RAISES

SWING TO SQUAT 
SWING 
SWING TO SQUAT 
TRICEP PRESS 
DIAMOND PRESS 
TRICEP PRESS 
CHEST PRESS 
FLYES 
CHEST PRESS 
RENEGADE ROWS 
DEEP PUSH UPS 
RENEGADE ROWS 
SWING TO SQUATSWINGSWING TO SQUAT

SINGLE LEG BRIDGE 
SAME LEG BRIDGE HOLD 
SAME LEG BRIDGE 
DOUBLE LEG BRIDGE HOLD 
SINGLE LEG BRIDGE (switch) 
SAME LEG BRIDGE HOLD 
SAME LEG BRIDGE 
HAMSTRING WALK 
HAMSTRING HOLD 
HAMSTRING WALK 
SWING TO SQUAT 
SWING 
SWING TO SQUAT

ALT SNATCH BURPEE 
ALT ROW 
ALT SNATCH BURPEE 
Finisher!! 
SQUAT W/FRONTAL RAISE 
SQUAT PULSES 
SQUAT W/FRONTAL RAISE

I am sure you will love this hour as much as I did!! Have fun with it too! You are awesome for doing it!!

And Happy Friday everyone!

Please ensure you warm up. Check out my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II POWERFUL Full Body

Let&rsquo;s hit this session hard!! High intensity for 30 minutes! Full body workout to get your heart rate up, challenge your agility, endurance, co-ordination, power and some balancing too!

The timer will be on for 40 seconds of work at a pace that challenges you!! We then have 20 seconds rest! This is NO REPEAT!

No equipment needed!! All you will need for this workout is a mat, bottle of water and something to place on floor simply to jump over so your bottle of water, yoga block or towel is perfect!

3 POINT TAP TO LUNGE 
3 POINT TAP TO LUNGE 
SINGLE LEG SQUAT TO JUMP 
SINGLE LEG SQUAT TO JUMP 
JUMP OVER BURPEES 
TOES TO DROP SQUAT 
KNEE DRIVE OVER LUNGE 
KNEE DRIVE OVER LUNGE (switch) 
HOVER KNEE TAP TO PUSH UP 
ROLLING BURPEE 
PUSH UP GORILLA BURPEE 
CURTSEY TO ROTATE KICK 
CURTSEY TO ROTATE KICK (switch) 
PUSH UP TO ALT ARM RAISE 
LATERAL SQUAT HOPS 
KNEE TUCK TO KICK BALANCE 
KNEE TUCK TO KICK BALANCE (opp) 
PIKE TUCK TO PLANK 
KICK THRU TO DONKEY KICK 
SINGLE LEG PUSH UP BURPEE 
SINGLE LEG PUSH UP BURPEE (opp) 
KNEEL TO SQUAT TO JUMP 
KNEEL TO INNER FOOT TAP 
KNEEL TO INNER FOOT TAP (switch) 
LUNGE TO x1 LEG PUSH UP TO SWITCH 
3 POINT HOVER HOPS 
X1 LEG KNEE DRIVE TO KICK 
X1 LEG KNEE DRIVE TO KICK (switch) 
PUSH UP BURPEE TO TUCK JUMP 
Burnout!! 1/2 BURPEES

Slow certain movements down if you find you losing form! If you lose your balance during the knee tuck to kick, simply reset and go as if it never happened!!

But mostly, enjoy it!! You are here, ready to challenge yourself!! Let&rsquo;s go!!!!

Cx

Epic II HARD HIIT Full Body Workout

Let&rsquo;s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular... but focus on your technique!!

The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension!

For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred).

LYING ABDUCTION 
ON ELBOWS ABDUCTION 
WALK ABDUCTION 
SUMO SQUATS SLOW 
SUMO SQUATS 1 1/2 REPS 
SUMO SQUATS 1/2 REPS 
SUMO SQUATS 1 1/2 REPS 
SUMO SQUATS SLOW

SUMO DEADLIFT SLOW 
SUMO DEADLIFT 1 1/2 REPS 
SUMO DEADLIFT 1/2 REPS 
SUMO DEADLIFT 1 1/2 REPS 
SUMO DEADLIFT SLOW

PLI&Eacute; SQUAT SLOW 
PLI&Eacute; SQUAT 1 1/2 REPS 
PLI&Eacute; SQUAT 1/2 REPS 
PLI&Eacute; SQUAT 1 1/2 REPS 
PLI&Eacute; SQUAT SLOW 
RDL SLOW 
RDL 1 1/2 REPS 
RDL 1/2 REPS

HIP THRUST SLOW 
HIP THRUST 1 1/2 REPS 
HIP THRUST HOLD 
HIP THRUST 1 1/2 REPS 
HIP THRUST SLOW

STAGGERED HIP THRUST 
STAGGERED HIP THRUST 1 1/2 REPS 
STAGGERED HIP THRUST HOLD 
STAGGERED HIP THRUST (switch side) 
STAGGERED HIP THRUST 1 1/2 REPS 
STAGGERED HIP THRUST HOLD

BANDED HIP THRUST W/ ABDUCTION 
HOLD! 
BANDED HIP THRUST W/ ABDUCTION 
REVERSE CRAB 
HOLD! 
1 1/2 REPS CRAB 
REVERSE CRAB 
HOLD! 
1 1/2 REPS CRAB 
LYING GLUTE SQUEEZE 
HOLD! 
IN &amp; OUT 
PULSE! 
SQUAT PULSES 
FULL RANGE 
1/2 REPS 
1 1/2 REPS

Burnout! SUMO HALF SQUATS DUMBBELL THEN DROP TO BODYWEIGHT!!

Please go at your own pace and depth. Only lower to where you feel comfortable during the squat variations.

My glutes were on fire!! I am sure you will also experience this so long as really challenge yourself within the movements!!🔥🔥🔥🔥🔥🔥🔥🔥🔥

Cx

Epic II Hamstring & Glute Isolation 

Complete chest and tricep session to completely challenge your arms, shoulders, chest and core strength! This upper body workout will test you whether you are a beginner or a regular bench presser!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

For this intense session, you&rsquo;ll need a pair of dumbbells and a mat! The dumbbells I am using are 15kg each and 9kg each, however of course 1 pair of dumbbells is great!

At the beginning of the workout, the 3 exercises are repeated 3 times as a circuit before we move to one set per exercise of isolation primarily on the triceps!

The finisher should be extremely challenging and the incline push ups should be so difficult to do by this point!! It brought me to my knees!!&#55357;&#56838;

CHEST PRESS 
FLYES 
PUSH UPS 
CHEST PRESS 
FLYES 
PUSH UPS 
CHEST PRESS 
FLYES 
PUSH UPS 
PALMS FACING PRESS 
PALMS FACING FEET FLYES 
WIDE PUSH UPS 
PALMS FACING PRESS 
PALMS FACING FEET FLYES 
WIDE PUSH UPS 
PALMS FACING PRESS 
PALMS FACING FEET FLYES 
WIDE PUSH UPS 
ALTERNATING CHEST PRESS 
ALTERNATING FLYES 
DEADSTOP PUSH UPS 
ALTERNATING CHEST PRESS 
ALTERNATING FLYES 
DEADSTOP PUSH UPS 
ALTERNATING CHEST PRESS 
ALTERNATING FLYES 
DEADSTOP PUSH UPS 
LYING OVERHEAD EXT 
SKULL CRUSHERS 
3 WAY TRICEP PRESS 
DIAMOND PRESS 
TRICEP PRESS 
TATE PRESS 
DOWN DOG TO LEAN PUSH UP 
PUSH LOWER TO COBRA 
TRICEP HOLD (PRESS ON BEEP) 
STAGGERED PUSH UP 
STAGGERED PUSH UP 
SINGLE ARM COBRA 
SINGLE ARM COBRA 
DIPS


Finisher: 30 seconds each!

DECLINE PUSH UPS 
STANDARD PUSH UPS 
INCLINE PUSH UPS!!! 
My chest and arms were worked so hard during this session... also my shoulders and core!

Lots of upper body fun in this session!!!

Cx

Epic II Complete Chest & Triceps Workout

Quads and lower abs will be set on fire! A combination of bodyweight and dumbbells to target the entire lower body, specifically the quads and core, specifically the lower abs!

For this lower body workout you will need a pair of dumbbells, a wall for some wall sits and your mat. Optional is your yoga block to isolate the quads that but more during squats and also a chair for Bulgarian lunges however you can perform regular lunges if you prefer!

The timer will be on for the lower abs portions 50 seconds of work, 10 seconds rest. Once we reach the quads specific, the timer will be 40 seconds of work, 20 second rest.

HIP LIFTS 
CROSS OVER LOWER 
REVERSE CRUNCH 
HIP LIFT TO LOWER 
BENT LEG V SIT 
HEEL GRAB TO EXTENSION 
REVERSE CRUNCH TO TOE TAPS 
LOOKING DOWN LOWER TO TUCK 
HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUAT HOLD 
HIGH SQUATS 
WALL SIT W/ 2 DB 
Staple: HEEL ELEVATED 1 1/2 REP SQUATS 
FWD STEP LUNGE 
FWD STEP LUNGE 
SUITCASE SQUATS 
Staple: HEEL ELEVATED 1 1/2 REP SQUATS 
BULGARIAN LUNGE X 2 DB 
BULGARIAN LUNGE X 2 DB 
QUAD HOLD WALL SIT 
QUAD HOLD WALL SIT (switch) 
Staple: HEEL ELEVATED 1 1/2 REP SQUATS 
BULGARIAN LUNGE W/ DB SAME SIDE 
BULGARIAN LUNGE W/ DB SAME SIDE 
WALK A SQUARE SQUAT STEPS 
WALL SIT MARCH 
Staple: HEEL ELEVATED 1 1/2 REP SQUATS 
BULGARIAN LUNGE W/ DB OPP SIDE 
BULGARIAN LUNGE W/ DB OPP SIDE 
STAGGERED SQUAT 
STAGGERED SQUAT (switch) 
Staple: HEEL ELEVATED 1 1/2 REP SQUATS 
HEEL ELEVATED HALF REPS 
STAGGERED SQUAT WALK 
WALK SIT MARCH

Leg Finisher: 
DROP SET OF SQUAT WALK!

CLOSE TO OPEN LOWER 
TUCK TO ALT SIDE EXTENSION 
HIP LIFT TO LEG LOWER OPEN 
REVERSE CRUNCH TO OPEN 
TUCK TO ALT SIDE EXTENSION 
TUCK TO ALT SINGLE LEG EXTENSION 
LOOKING DOWN LEG LOWER TO OPEN

A lot of time under tension here! During the leg portion, focus on pushing hips back when squats and the depth of your squat!

During wall sits, pay attention to your alignment.. thighs parallel to the floor and knees at 90&deg;!

During the lower abs portion, bent knees or perform alternating leg if preferred!

Let&rsquo;s smash this session and embrace the burn!

Cx

Epic II Lower Abs & Quads on FIRE

1 hour circuit fun coming your way! 3 circuits combining dumbbells, bodyweight, isometric hold, core, ab specific and raising the heart rate all combined to create a solid 1 hour session to work through!

All you will need for this workout is a pair of dumbbells and your mat. The dumbbells I am using for your reference are 12.5kg each.

The timer will be on for 45 seconds with 15 seconds rest between each exercise. Each circuit is performed for 3 rounds in total!

The last 6 minutes is an exercise selected from each of the circuits so there is one dumbbell strength exercise, bodyweight, isometric, core, ab and heart raising movement!

***********PLEASE NOTE: the preview within the video for the plank alternating leg displays a reverse crab hold. I apologise for this error. I am sure you will know the order nevertheless! Thank you.

RENEGADE ROWS 
PUSH UPS 
SUPERMAN HOLD 
PLANK UP &amp; DOWN 
HOLLOW ALT HAND TO FOOT 
WALKING SWING 
SQUAT TO PRESS 
ALTERNATING LUNGES 
SUMO SQUAT HOLD 
PLANK LADDER 
SLOW BICYCLE 
RAINBOW KICK

1 1/2 REPS RDL 
HAMSTRING MARCH 
REVERSE CRAB HOLD 
PLANK ALT LEG LIFT 
SIT UP TO V SIT 
DUMBBELL BURPEES 
1 set of the following! 
RENEGADE ROWS 
ALT REAR LUNGES 
REVERSE CRAB HOLD 
PLANK LADDER******* 
HOLLOW ALT HAND TO FOOT 
DUMBBELL BURPEES!

I loved the flow of this session... I hope you do too!

Lots of variety and fun!!

Cx

Epic II FUN Full Body Strength & Cardio Circuits

Bring your A game today! 30 minutes to challenge yourself! Superset HIIT where push through on those last few reps makes that difference!

This should be challenging! No matter your ability, experience... a pace that challenges you is what is important here!

The timer will be on for 20 seconds, straight into 20 seconds another exercise before 20 seconds rest! We will perform each superset two times!

All you will need is a mat and a bottle of water handy! Maybe open the windows too!

SQUAT JUMPS 
SQUATS 
LATERAL LUNGE JUMPS (switch each superset) 
STATIC LUNGE JUMPS (same leg) 
1/2 BURPEE 
CHEST TO FLOOR BURPEE 
PUSH UPS 
SHOULDER TAPS 
FWD &amp; BK SQUAT HOPS 
LATERAL SQUAT HOPS 
CROUCH ON TOES TO JUMP 
SQUAT TO ALT FOOT KICK 
FLAT FOOT SWITCH 
MOUNTAIN CLIMBERS 
PIKE PUSH UPS 
CROUCH TO LEAN PUSH UP 
HOT FEET 
HOT HANDS 
MARCHES 
HIGH KNEES 
PLANK LADDER 
TRICEP PUSH UPS 
ROLLING BURPEE 
ROLL TO PUSH UP 
HOLLOW TO V SIT 
ARMS AT HEAD SIT UP 
ALTERNATING LUNGES BURPEE 
ALTERNATING LUNGE JUMPS

As always, make this your own workout and pause when you need to!

Last note... make this challenging!!! You can do it!!

Cx

Epic II 30 Min SUPERSET HIIT Workout

It&rsquo;s EPIC ARM DAY! Let&rsquo;s strengthen the arms, build muscle and focus on mastering our control and form in this arm workout, targeting the triceps and biceps!

All you will need for this dumbbell arm workout is a pair of dumbbells and a mat. The dumbbells I am using for your reference are 8kg each.

The timer will be on for 40 seconds of work, 20 seconds rest!

We work between biceps, then triceps focused and back to biceps throughout! We complete 3 exercises for biceps, then 3 for triceps!!

HAMMER CURL 
HAMMER ALTERNATING HOLD 
HAMMER CURL 
TATE PRESS 
TATE PRESS SLOW 
TATE PRESS ALTERNATING 
CURL TO ROTATE 
HOLD ROTATE 
CURL TO ROTATE ALTERNATING 
KICK BACK ONE SIDE 
KICK BACK OPPOSITE 
KICK BACK BOTH 
PALMS UP CURL 
PALMS UP ALTERNATING HOLD 
PALMS UP ALTERNATING 
CRUSHER TO SHOULDER 
SLOW CRUSHER TO SHOULDER 
ALTERNATING TO SHOULDER 
WIDE CURLS 
WIDE CURLS ALTERNATING HOLD 
WIDE CURLS ALTERNATING 
SKULL CRUSHER 
SKULL SLOW LOWER TO PRESS 
SKULL CRUSHER ALTERNATING 
CROSS BODY CURL 
CROSS BODY ALTERNATING HOLD 
CROSS BODY ALTERNATING 
DIAMOND PRESS 
DIAMOND PRESS SLOW 
DIAMOND PRESS 1 1/2 REPS 
SUPINE ROW TO PEAK CURL 
SUPINE ROW TO PEAK CURL (opp) 
SUPINE ROW TO PEAK CURL 
OVERHEAD EXTENSION 
TRICEP PRESS 
TRICEP PRESS TO OVERHEAD 
FULL CURLS 
CURL PULSES 
ALTERNATING CURLS 
TRICEP PUSH UPS 
DEAD STOP TRICEP PUSH UPS 
REP THEM OUT! 
SKULL CRUSHER PUSH UPS 
DIAMOND PUSH UPS 
DIAMOND COBRA PUSH UPS 
Finisher: PALMS UP CURL (x 1 DB) 
FULL RANGE 
PULSES 
FULL RANGE

This workout SHOULD be very challenging! It is up to you to focus on form and alignment. Slow it down... and keep elbows in during curls, upper arm static during skull crushers! You want to make it as challenging as you can!

Stop and pause for a moment of you need it! And think of having to stop for a bread moment as a positive... when I stop it is simply because I have too! I wouldn&rsquo;t continue as my form wouldn&rsquo;t be 100%! These workouts are timed as apposed to reps and with limited rest so always remember this!

Ready to build these biceps and test the triceps!!?

Cx

Epic II ARM DAY Workout with Dumbbells 

Let&rsquo;s smash leg day!! Full of compound movements in reverse pyramid duration style to really help increase strength, build muscle improve muscular endurance. Quads, glutes, hamstrings and calves will all be worked hard in this dumbbell leg session! 
 
The use of pyramid training here will absolutely test the endurance side of the lower body muscles and contribute to building strength and burn a lot of energy!

All you will need for this workout is a pair of dumbbells. The dumbbells I am using for your reference are 12.5kg each!

The exercises below will be performed for the time as follows with 20 seconds rest in between!

20 seconds 
40 seconds 
60 seconds 
40 seconds 
20 seconds

HIGH SQUAT 
ALTERNATING REAR LUNGES 
RDL 
CURTSEY LUNGE one side 
CURTSEY LUNGE 
SUITCASE SQUAT 
LATERAL LUNGE 
LATERAL LUNGE 
CALF RAISES 
STATIC LUNGE 
STATIC LUNGE

Finisher: 20/20...

SUMO SQUAT x 2 DB 
PULSES! 
SUMO SQUAT x 1 DB 
PULSES! 
SUMO SQUAT x B/W 
PULSES!

Think about climbing up the pyramid, reach the top (60 seconds) before we descend!

This is a fun workout mentally! I love the concept of climbing up then relief on way down!!

Remember go at a pace to suit your energy levels, weights you have access too and your flexibility &amp; range of motion.

I hope you enjoy this awesome leg session!! Let&rsquo;s smash this leg day!!

Cx

Epic II Dumbbell Leg Day / PYRAMID Sets

Strong shoulders session! This workout will make your entire shoulders work hard to push through! Focusing on strengthening of the shoulders will build muscle and increase shape to the upper body with dedication and consistency! It&rsquo;s all up to you to train shoulders with control, focus and safety.

Please take it slow! Stop when you need to! The timer is just a guide!

All you will need for this workout is a pair of dumbbells! The dumbbells I am using throughout are 8kg each!

The timer will be on for 40 seconds of work, 20 seconds rest. The complexes will all be for 2 1/2 minutes each and 30 seconds rest after before moving to next exercise.

The complex will be the following:

5 x Shoulder press 
5 x lateral raises each side 
5 x partial lateral raises

The complex within this workout is basically a combination of exercises for you to do for reps AT YOUR OWN PACE! It is not meant that you need to follow me... in fact you may carry out the movements slightly faster than me, with less pausing or take more breaks than me. It will be on the screen the movements and reps for you to do so simply work through at your own pace!

LATERAL RAISES 
LATERAL RAISES 
ARNOLD PRESS 
ARNOLD PRESS 
ALTERNATING PRESS 
ALTERNATING PRESS

COMPLEX

CLOSE TO OPEN PRESS 
CLOSE TO OPEN PRESS 
SINGLE ARM PRESS 
SINGLE ARM PRESS 
SINGLE ARM PRESS 
SINGLE ARM PRESS

COMPLEX

HAMMER PRESS 
HAMMER PRESS 
UPRIGHT ROW TO FRONTAL RAISE 
UPRIGHT ROW TO FRONTAL RAISE 
ALT HAMMER FRONTAL 
ALT HAMMER FRONTAL

COMPLEX

5 x PARTIALS TO PRESS 
5 x PARTIALS TO PRESS 
REAR DELT ROW 
REAR DELT ROW 
REAR DELT FLY 
REAR DELT FLY 
AROUND THE WORLD 
AROUND THE WORLD 
SLOW FRONTAL RAISE 
SLOW FRONTAL RAISE 
CLEAN TO PRESS 
CLEAN TO PRESS 
PUSH PRESS 
SINGLE PUSH PRESS 
SINGLE PUSH PRESS 
PIKE PUSH UP 
PIKE SHOULDER TAPS 
DOLPHIN TO FORWARD LEAN PLANK

Finisher: Frontal raise to press!

My shoulders were extremely fatigued after this session! They worked very hard! I hope you have an awesome session like I did!!! ⭐️⭐️⭐️⭐️⭐️
 
Cx

Epic II STRONG Shoulder Workout

One hour of pure joy! Let&rsquo;s explore what our bodies can do! Every movement as full depth, range and control as you can during this calisthenics full body workout.

When lunging, ease into the depth and aim for that little bit lower each rep. Kick throughs, extend the toes away from body that little bit more. Push ups aim for depth rather than reps.

This is a no repeat workout. The timer will be on for 50 seconds of work with 10 seconds to get ready for the next movement.

All you will need for this bodyweight workout is your mat. A yoga block/thick book is optional for elevation in the uneven push-ups, kneeling to balance, lunges etc. A chair or something sturdy to hold onto during pistol squats is also an option.

Kneeling to stand 
Kneeling to stand 
Alternating pistol squats 
Kneeling to rear foot tap 
Kneeling to rear foot tap 
Elevated curtsey lunge 
Elevated curtsey lunge 
Elevated squat 1 1/2 reps 
Elevated squat 1/2 reps 
X 1 leg push up to x 4 leg lift 
X 1 leg push up to x 4 leg lift 
Uneven push ups 
Uneven push ups 
Plank to alternating reverse plank 
Knee tuck to side plank balance 
Knee tuck to side plank balance 
Push ups 360&deg; clockwise 
Push ups 360&deg; anti-clockwise 
Hover to kick thru to x1 leg glute squeeze 
Hover to kick thru to x1 leg glute squeeze 
Staggered squat 
Staggered squat 
Lateral to curtsey 
Lateral to curtsey 
Reverse crab to stretch 
Reverse crab to stretch 
Drop to slow push up 
Wide to narrow push ups 
Single leg hover to donkey lift 
Single leg hover to donkey lift 
Lunge to glute squeeze 
Lunge to glute squeeze 
Lunge pulses on toes 
Lunge pulses on toes 
Toes to leg extension 
Straight arm plank hover 
Straight arm plank hover 
Superman to bird dog balance 
Tricep push up to cobra push up 
Abductor lift x 4 to leg extension 
Side leg lift pulses 
Abductor lift x 4 to leg extension 
Side leg lift pulses 
Stay low squat to side lift (switch half way) 
Kneel to stand 
Kneel to stand 
Close squat to alt staggered squat 
Hollow to single leg reach 
Hollow to single leg reach 
Hip lift with rotation clockwise 
Hip lift with rotation anti-clockwise 
Hollow to knee hug under 
V sit w/ x1 leg pass thru 
V sit w/ x1 leg pass thru 
Tabletop to knee to head tuck 
Plank walk in 
Alt knee tap plank 
Plank to 90&deg; foot tap 
Plank to 90&deg; foot tap

Finisher: 
Hover push up to leg extension

Remember to have fun! If you lose balance, smile and carry on!

Be proud of what your body can do!

Cx

Epic II CALISTHENICS 1 Hour Full Body

20 seconds work, 10 seconds rest for this low impact, no jumping, high intensity session! Full body HIIT workout to really make those fast twitch muscles activate!

It is high intensity relative to you! You may perform at a slower pace or a faster pace than me...it&rsquo;s your own session!! So long as you are feeling the power, speed and control of your body working hard. As I always say &lsquo;You vs You&rsquo;!!!

All you will need for this HIIT session is a bottle of water handy and mat for cool down!

Repeat each combination 4 times!

STEP BACK THRUSTER 
LOW SQUAT TO ALT KICKS

PUSH UP TO ALT ARM LIFT 
DIVER PUSH UPS

LUNGE TO RAINBOW KICK 
LUNGE (same leg)

PUSH UP TO ALT SIDE PLANK 
TWIST PUNCHES

CLOSE SQUAT TO ALT CURTSEY LUNGE 
SQUATS

WALKOUT TO TRICEP PUSH UP 
LOW ALT REVERSE LUNGE

LATERAL LUNGES 
SQUAT TO RDL

Finisher: 
CLOSE SQUATS 20 secs 
1/2 REPS 10 secs 
CLOSE SQUATS 20 secs

Those fast twitch muscle fibres will be working to help improve power and speed even though fatiguing quickly!

What a speedy session! You&rsquo;ll love it!!

Cx

Epic II SWIFT HIIT Workout

Glutes on fire, hard working hamstrings and quality quad exercises all on this session today! All you will need for this leg session is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 10kg each.

Many of the complexes involve only 1 dumbbell on one side then next complex is opposite side!

Simply go at your own pace! Change hand position when needed so either by sides or up in rack position!

Each complex is 3 minutes long with 45 seconds rest in between! Changed from 2 minutes 30 complex but more rest!!

Complex 
X 10 
SUITCASE SQUAT 
ALT LUNGES 
CALF RAISES

X 10 
1 1/2 REP RDL (Romanian Deadlift) 
1/2 RDL 
1 1/2 HIGH SQUAT 
1/2 SQUAT

X 10 
CURTSEY LUNGE 
LUNGE 
STAGGERED SQUAT

X 10 switch side 
CURTSEY LUNGE 
LUNGE 
STAGGERED SQUAT

X 10 
KNEEL TO SQUAT 
UNEVEN SQUAT 
REAR STEP LUNGE

Switch side x 10 
KNEEL TO SQUAT 
UNEVEN SQUAT 
REAR STEP LUNGE 
X 10 
LATERAL LUNGE 
SQUAT TO SIDE STEP 
KNEEL GLUTE SQUEEZE

Switch side X 10 
LATERAL LUNGE 
SQUAT TO SIDE STEP 
KNEEL GLUTE SQUEEZE

X 10 
SQUAT ON TOES 
CALF RAISES 
SUMO SQUAT HOLD ON TOES

X 5 
STATIC LUNGE 
STAGGERED RDL 
UNEVEN SQUAT

Switch side X 5 
STATIC LUNGE 
STAGGERED RDL 
UNEVEN SQUAT

X 10 
HAMSTRING WALK 
HAMSTRING LIFT 
GLUTE BRIDGE

Finisher:

30/30/30 
SQUAT TO RDL x 2 DUMBBELLS

SQUAT TO RDL x 1 DUMBBELL

SQUAT TO RDL x BODYWEIGHT

Perform a squat with hips pushed far back then come over to feel stretch in hamstrings!!

Please ensure you warm up. Here&rsquo;s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

This program should be always progressively more challenging as you should train that little bit harder..... deeper push ups, aiming lowering legs that bit more during leg lowers, jumping that bit higher and slowing down the lowering portion of a lift and pushing those hips back even more during squats!

I think this workout did fly in!! You can let me know if you prefer the shorter complexes as I know mentally they are definitely easier!

I thoroughly enjoyed this session with the transitions between exercises and a lot of single side work! I hope you do too!💓

Cx

Epic II Dumbbell Lower Body COMPLEX

Rows: exactly as it says!! 😁 A solid back workout with dumbbells to target the lats, rhomboids, spinal erectors and traps however along with this, you will feel those biceps contracting, forearm strength tested, core, glutes and hamstrings aiding to provide stability.

The timer will be on for 30 seconds of work for a majority of this back workout. The rest periods will be for 30 seconds however where we will be performing single arm work, we will simply go from one side to the other and repeat this twice!

The staple exercise is the pullover... I do love them and great for the lats while also hitting the triceps and chest!

You will need a pair of dumbbells and a mat. An option is a chair to kneel on or simply to lean against like I will be. The dumbbells I am using for this workout are 15kg each.

X2 rounds 
SINGLE ARM ROW 
SINGLE ARM ROW (switch) 
SINGLE ARM ROW 
SINGLE ARM ROW (switch)

PULLOVER

X2 rounds 
RENEGADE ROW ONE SIDE 
RENEGADE ROW ONE SIDE (switch) 
RENEGADE ROW ONE SIDE 
RENEGADE ROW ONE SIDE (switch)

PULLOVER

X2 rounds caps 
ARC ROW 
ARC ROW (switch) 
ARC ROW 
ARC ROW (switch)

PULLOVER 
X2 rounds 
LONG RENEGADE ROW 
LONG RENEGADE ROW (switch) 
PRONE BACK

PULLOVER 
X2 rounds 
DEADSTOP ROW 
DEADSTOP ROW (switch) 
DEADSTOP ROW 
DEADSTOP ROW (switch)

PULLOVER

X2 rounds 
SUPINE ROW 
SUPINE ROW (switch) 
SUPINE ROW 
SUPINE ROW (switch)

PULLOVER

TWIST RENEGADE ROW 
TWIST RENEGADE ROW (switch) 
TWIST RENEGADE ROW 
TWIST RENEGADE ROW (switch)

Finisher:

LANDMINE ROW/HOLD/ROW!

PS. This is your workout alright!! If you prefer to sing &lsquo;all I want is her dessert&rsquo; go for it!! Have fun!! ;)

Implementing a solid back session into your training is important for many reasons... prevent muscle imbalances, improve posture, reduce risk of injury and leaves you feeling 👊🏼!!!

Please ensure you warm up. Here&rsquo;s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

Cx

Epic II -  IT'S ROW TIME! - Back Workout

Hamstring focused lower body session with a lot of work involving the glutes too and beginning with some core specific work! Starting with some core to help strengthen the entire core and provide protection for the lower back.

All you will need for this workout is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 15kg each.

The timer will be on for the core portion at the beginning for 50 seconds of work, 10 seconds rest. The last 10 seconds of the 50 seconds will be a hold! Simply listen out for the beep!

All of the following are followed by a 10 second hold!

Deadbug (one side) 
Deadbug (switch) 
Double Deadbug 
Hip lift to leg lower 
Plank saw 
Long plank 
Low plank side knee tuck 
High plank knee tuck 
Low plank side knee tuck 
High plank knee tuck 
Side lying hollow 
Side plank to hollow 
Side lying hollow 
Side plank to hollow 
Plank with alt leg/arm raise

The lower body portion is 40 seconds of work, 20 seconds of rest!

Sumo Squats - 3 sets 
Sumo deadlift squat - 3 sets 
RDL - 3 sets 
Good mornings - 3 sets 
Forward lean lunges - 2 sets each side 
American version - 3 sets 
Staggered RDL - 2 sets per side 
Kneeling to staggered RDL - 2 sets per side

When we come to the mat, no rest! All of these are followed by a 20 second hold!

Single leg lift 
Single leg lift 
Double march 
Double up &amp; down

Last set is 20 seconds per exercise! 
Single leg hold 
Single leg hold 
Double leg hold!

I love the slow pace of these workouts for that mind to muscle contraction. Also the slow descent into the stretch of the RDLs to really focus on lengthening and using the hamstrings!

Remember if you feel anything in the lower back, either perform bodyweight to get your alignment correct. Think about long spine, fold at hips and hips back. Slight bend at knee and only lower or where you feel stretch in hamstrings and are able to maintain that long back!

You will finish feeling awesome after this... and worked!!!🔥🔥🔥🔥🔥

Cx

Epic II Intense Hamstrings and Core Focus

60 minutes of short complexes in this dumbbell full body workout to work every muscle group in the body, combined with cardio to elevate the heart rate! Strength combined with cardio!

You are going to love this one!!

Each complex is a total of 2 minutes 30 so time will fly by!

After each complex, there is 45 seconds rest to grab a drink and to look at previews of the complex up next! There are only 2 exercises within each complex so simple to follow along and go at your own pace!

Some of the complexes involve 1 or 2 dumbbells. Most of the complexes involve exercises to be performed for 10 reps each, however afew are for 5 or 20 reps so just watch out for this!

All you will need for this workout is a pair of dumbbells and a mat! The dumbbells I am using are 10kg each. Optional is a chair and/or glute band for hip thrusts! If prefer not to use a chair, bridges can be performed on the mat! If you have a heavier dumbbell handy this is perfect for the hip trusts!

SNATCH x 10 
SHOULDER PRESS x 5

SNATCH x 10 
SHOULDER PRESS x 5

HIP THRUST x 10 
PULSES x 10

SWING TO SQUAT x 10 
SUMO 1/2 REPS x 10

DOUBLE CLEAN THRUSTER x 5 
ALTERNATING LUNGES x 10

LUNGE x 10 
CURL TO PRESS x 5

LUNGE x 10 
CURL TO PRESS x 5

SQUAT TO PRESS x 10 
STAGGERED RDL x 10

SQUAT TO PRESS x 10 
STAGGERED RDL x 10

PUSH PRESS x 10 
CALF RAISES x 20

DB BURPEES x 10 
UNEVEN SQUATS x 10

DB BURPEES x 10 
UNEVEN SQUATS x 10

DEEP PUSH UPS x 10 
1 1/2 SUMO SQUATS x 10

DEEP PUSH UPS x 10 
1 1/2 SUMO SQUATS x 10

TRICEP PRESS x 10 
FLYES x 10

CHEST PRESS x 10 
DIAMOND PRESS x 10

FOOT REACH CRUNCH x 10 
LEG LOWER x 10 
SIT UP x 10 
RUSSIAN TWIST x 10 each side

Finisher: 1 minute

SQUAT TO PRESS x 5 
RDL x 5

During the kneeling curl to press, aim to curl the dumbbell up AND down! So after the press, slowly lower the dumbbell is if it is the second portion of the curl by keeping elbows close to body!

You can let me know how heavy those dumbbells felt during the chest press 😬
 
Complexes really add the extra sense that this is your own workout, pace and flow... I absolutely loved this workout so much and I am confident you all will love it too!!!!

Have fun with this and smile... your doing amazing!!!

Cx

Epic II Full Body CARDIO Complex

30 minutes of high intensity exercise using dumbbells for increased resistance! Our whole body will be on fire!

All you will need is a pair of dumbbells, your mat, a bottle of water handy and your body warmed up ready to go!

Muscular endurance and elevating the heart rate is the aim for these 30 minutes! And of course having fun too!😉

The timer will be on for 30 seconds of work, with 15 seconds rest! Each exercise is repeated twice however the staple exercise &lsquo;skier&rsquo; is performed only once per set!

MAKER 
MAKER 
LATERAL LUNGE TO PUNCH 
LATERAL LUNGE TO PUNCH 
SKIER 
STAGGERED SQUAT 
STAGGERED SQUAT 
LATERAL TO FRONTAL RAISES 
LATERAL TO FRONTAL RAISES 
SKIER 
1 1/2 SQUAT TO x2 PRESS 
1 1/2 SQUAT TO x2 PRESS 
ROWS 
ROWS 
SKIER 
LUNGE TO SNATCH 
LUNGE TO SNATCH 
AROUND THE WORLD 
AROUND THE WORLD 
SKIER 
X2 DB PUSH UP BURPEE 
x2 DB PUSH UP BURPEE 
CLOSE SQUAT TO PRESS x1 DB 
CLOSE SQUAT TO PRESS x1 DB 
SKIER 
REVERSE LUNGE TO KNEE PASS 
REVERSE LUNGE TO KNEE PASS 
ARNOLD PRESS 
ARNOLD PRESS 
SKIER 
SUMO TO SUMO RDL 
SUMO TO SUMO RDL 
DOUBLE KICKBACKS 
DOUBLE KICKBACKS 
SKIER 
SQUAT TO SAME LEG LUNGE 
SQUAT TO SAME LEG LUNGE 
HAMMER CURLS 
HAMMER CURLS

Finisher: 
ALTERNATING LUNGE TO LATERAL RAISES!

Remember to perform some movements as a slighter slower pace to ensure form is maintained to train safe and gain the most out of the workout!

The skiers end up being a welcome break from the intense burn!

30 seconds per round... we can do that!!!

👊🏼👊🏼👊🏼👊🏼

Cx

Epic II Blazing Cardio HIIT

Ab workout targeting the rectus abdominus muscles to begin then onto a shoulder workout focusing on those front delts!

All you will need is a pair of dumbbells and your mat! The dumbbells I am using are 12.5kg each and 6kg each for your reference!

Optional is a chair for seated press to help provide support for lower back, though I will be standing

The timer will be on for 50 seconds &amp; 1 seconds rest of work during the beginning for the abs then 40 seconds of work with 20 seconds of rest during the shoulder portion! Remember the timer is only a guide and drop the dumbbells when you need to to ensure you keep good form and safety.

3 POINT HIGH CRUNCH 
X3 PULSE TOE REACH 
GAZE DOWN ALTERNATING LOWER 
GAZE DOWN LOWER TO TUCK IN 
X3 PULSE TABLE TOP CRUNCH 
ON ELBOWS TUCK TO EXTEND 
X3 BUTTERFLY CRUNCH PULSE 
HIP LIFTS 
SLOW BICYCLES 
STRAIGHT LEG BICYCLES 
HEEL REACHES 
ALT TOE TAPS 
1/2 REVERSE CRUNCH 
REVERSE CRUNCH 
SIT UPS 
CRUNCH PULSES

SHOULDER PRESS 
SHOULDER PRESS 
SEPARATE ARNOLD PRESS 
SEPARATE ARNOLD PRESS 
SINGLE ARM HAMMER PRESS 
SINGLE ARM HAMMER PRESS 
IN BETWEEN LATERAL &amp; FRONT RAISE 
IN BETWEEN LATERAL &amp; FRONT RAISE 
90&deg; HOLD ALT LATERAL RAISE 
90&deg; HOLD ALT LATERAL RAISE (switch) 
REAR DELT ROWS 
REAR DELT ROWS 
PALMS UP FRONTAL RAISE 
PALMS UP FRONTAL RAISE 
PALMS UP X1 ARM RAISE 
PALMS UP X1 ARM RAISE (switch) 
PALMS UP X1 ARM RAISE (switch) 
PALMS UP X1 ARM RAISE (switch) 
ALT PALMS UP FRONTAL RAISE 
ALT PALMS UP FRONTAL RAISE 
HOLD TO OPEN TO PRESS 
HOLD TO OPEN TO PRESS 
HAMMER PRESS 
HAMMER PRESS 
FIGURE 8 
FIGURE 8

Finisher: 40 seconds 
DRIVING CAR!

There will be some tips on screen during this workout, and for the raises during the shoulders in particular.

The front delts will be on fire!!

You will love it!!😁

Cx

Epic II Focused Front Delts & Abs

Squats for the glutes!! Primarily targeting the glutes with work involved from the hamstrings and quads but aiming to ignite those glutes!!

All you will need for this workout is a pair of dumbbells/x 1 large dumbbell/ barbell/ kettlebell and your mat! The dumbbell I am using for your reference is 25kg.

A chair and glute band are optional!

You can perform glute bridges on the mat if preferred instead of hip thrusts.

The timer will be on for 1 minute of workout per exercise with 30 seconds rest! 
Each exercise is performed two times aside from the staple: hip thrusts which are performed each 5th set and only once at a time!

Hip thrusts/bridges on mat 
High squats (glute band optional) 
Sumo squats 
Hip thrusts/bridges on mat 
Zercher squats 
Sumo squat (hold approx 5 seconds at bottom) 
Hip thrusts/bridges on mat 
Sumo squats slow lower and pause 
Sumo squats 1/2 reps 
Hip thrusts/bridges on mat 
Sumo to RDL 
Sumo 1 1/2 reps 
Hip thrusts/bridges on mat 
Staggered hip thrust (switch next set) 
Bodyweight sumo pulses (rise on beep!) 
Hip thrusts/bridges on mat 
Bodyweight kneel to squat 
Bodyweight staggered squat to RDL 
Hip thrusts/bridges on mat

Finisher:

Sumo deadlift squat 1/2 reps with dumbbell then drop to bodyweight! 30 seconds each!!!

During the finisher, keep constant tension on the hamstrings and glutes!!! Push through the heels and aim to push hips back!!

This is intense but it&rsquo;s all about how you do it!! Focus on the positioning during the sumo squats!

Definitely a super squat session!!💓💓💓

Cx

Epic II Squats for the Glutes

Ready for that pumped feeling? My entire upper body was feeling that extra blood flow pumping to the muscles! Shoulders, chest, back and of course arms!

Each complex in this upper body dumbbell workout is a total of 2 minutes 30 so time will fly by!

After each complex, there is 45 seconds rest to grab a drink and to look at previews of the complex up next! There are only 2 exercises within each complex so simple to follow along and go at your own pace!

Some of the complexes involve 1 or 2 dumbbells. Most of the complexes involve exercises to be performed for 10 reps each, however afew are for 5 or 20 reps so just watch out for this!

All you will need for this workout is a pair of dumbbells, a chair and your mat! The dumbbells I am using are 8kg each.

Optional is to perform the decline push ups and walk into pike on the floor, so similar except feet on floor of you prefer not to raise feet onto elevated surface!

Bent over row x10 
Alternating curls x10

Chest press x20 
Deadstop push ups x10

Single arm shoulder press (switch each round!) x10 
Frontal raise (same arm) x10

Decline push ups x10 
Dips x10

Tricep press x 20 
Hammer curls x 10

Shoulder press x10 
Walk in to pike x10

Wide curls x 10 
Overhead tricep extension x20

Single arm supine row x10 (switch each round) 
Palms up curl x10 (same arm)

Skullcrushers x10 
Tricep push ups x10

Renegade rows x10 (x5 each side) 
Push ups x10

FLYES x10 
Pullovers x10

Single arm reverse fly x5 (switch side each round) 
Lateral raise x5 (same side)

Alternating press x20 
Push up to alt arm raise x10

Clean to press x10 
Hammer hold pulses x20

Finisher: 
45&deg; frontal raise 
Horizontal tricep extension

Remember... go at your own pace! If you see me pause, you keep going! But don&rsquo;t cut corners... stop when you feel you can&rsquo;t perform it the way you want!

Definitely an awesome upper body session... called it &lsquo;the pump&rsquo; as I literally was after!

Enjoy!!!!!

Cx

Epic II The Pump Workout / Complexes

My favourite session of the week is Friday&rsquo;s full body! It&rsquo;s a time to spend practising movements, learning more so it hope you can control your body, feel those strength gains and use different techniques to keep training interesting!

This workout will involve a mixture of slow eccentric movements, isometric holds and slow concentric by using time as guide to slow down parts and hold a position!

All you will need is a pair of dumbbells and your mat! A wall or sturdy chair can be useful for x over squats if preferred! The dumbbells I am using for your reference are 10kg each.

During the workout, depending on the weights you have, you may use one dumbbell when I am using 2 or use both if I drop to only 1!

You can absolutely perform this workout barefoot for better balance as the x over squats can be tricky if wearing thick soles!

The timer will be on for 30 seconds per portion and we have 3 x 30 seconds before a rest. Each 30 seconds will generally consist of a full range, followed by a hold or tempo variation and then the final 30 seconds the full range again.

Squat to RDL - x1 slow squat - squat to RDL

Curtsey lunge - hold - curtsey lunge (one side)

Curtsey lunge - hold - curtsey lunge (switch)

Calf raises - hold - calf raises

Renegade row-hold-row (one side)

Renegade row-hold-row (switch)

Bent over row-supine row hold-bent over row

Hammer curl - hold - curl

Fwd lean lunge - upright hold - fed lean lunge (one side)

Fwd lean lunge - upright hold - fed lean lunge (switch)

Kneel to squat- hold squat- kneel to squat 
(Same side)

Kneel to squat- hold squat- kneel to squat (opp)

Push press - press - push press

Hammer press - 90&deg; hold- hammer press

Frontal raise - slow raise - frontal raise

X over squat- hold- x over squat (one side)

X over squat- hold- x over squat (switch)

On toes squat - x1 slow squat - on toes squat

Reverse crab- hold- reverse crab (same side)

Reverse crab- hold- reverse crab (switch)

X1 leg hamstring lift- hold- lift (one side)

X1 leg hamstring lift- hold- lift (switch)

X1 slow push up- push ups - x1 slow push up

Pull over - hold - pull over

Alt foot reach - hollow hold- alt foot reach

Lateral lunges - low lunges- lateral lunges

Reach to lower- lower hold- reach to lower

Tricep push up- hold- tricep push up

Sit up to extend- hold- sit up to extend

Finisher:

Squat to press - x 1 slow squat - squat to press!!!

This will be week 6 complete!!! Wow!!

I hope you are all enjoying it so far! Please remember how awesome you are doing!

Have fun with this one hour session!!

Cx

Epic II Tempo Training - Isometric 

Some fun coming for the next 30 minutes!! You be finish feeling accomplished, sweaty and proud! High intensity workout to burn a lot of energy and challenge your overall fitness level!!

The timer will be on for 40 seconds of work, 20 seconds rest throughout!

All you will need is yourself warmed up and ready to go, a bottle of water handy and maybe open those windows!

The main point to remember is go at your own pace! We all find certain exercises more difficult whether it is to do with co-ordination, mobility, recovery time previous or the movements involving bodyweight resistance. Enjoy and go at your own pace that is challenging for you!

SQUAT HOPS NARROW TO WIDE 
X5 HOPS TO PLANK 
TRICEP PUSH UPS 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS 
SQUAT TO ALT RAINBOW KICKS 
RDL TO SQUAT 
DIVE PUSH UPS 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS 
X5 LUNGES THEN JUMP SWITCH 
CLOSE SQUATS ON TOES 
TRAVELLING PUSH UPS 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS 
LATERAL SQUAT HOPS 
FWD &amp; BK SQUAT HOPS 
PUSH UP PULSES 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS 
SUMO SQUATS 
X1 PLANK TUCK TO KICK 
X1 PLANK TUCK TO KICK (switch) 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS 
CROUCH TO LEAN PLANK 
PLANK TO STAND 
PIKE PUSH UPS 
CHEST TO FLOOR 
2 x PUSH UP 2 x SQUATS

There is jumping on this owl to however you can alter easily to be low impact as following:

CHEST TO FLOOR BURPEES - step back to abs from plank and don&rsquo;t jump at when standing.

SQUAT HOPS - perform low squat walks and steps!

X1 KNEE TUCK TO KICK- simply leave out the kick and raise leg into a single downward dog.


Below is also link to a low impact alternative that is high intensity for you if you like!

https://youtu.be/zyeiUJX99PQ

This is a sweaty one!! You&rsquo;ll love it I am sure!!

Cx

Epic II Red Hot HIIT Full Body

Lunges and calves leg day!! The entire lower body will be working hard in this superset session! Hamstrings, glutes, quads and calves!

For this lower body session you will need a pair of dumbbells, a mat, and a wall/furniture for balance in single leg calf raises. Optional is a chair for Bulgarian lunges however you can perform regular lunges if you prefer.

The dumbbells I am using are 10kg each for your reference.

The timer will be on set for supersets so we do an exercise for 45 seconds, straight into a complimentary exercise for 45 seconds followed by 30 seconds rest!

X2 sets per side 
HEEL ELEVATED LUNGES 
1/3 REP BODYWEIGHT ONLY

X2 sets per side 
BULGARIAN LUNGE W/ DUMBBELLS 
BODYWEIGHT ONLY

X1 set per side 
ELEVATED FWD LEAN LUNGES 
BODYWEIGHT ONLY

X2 sets per side 
DEADSTOP LUNGES W/ DUMBBELLS 
FULL RANGE LUNGES

DUMBBELL CALF RAISES 
Full Range Slow 
Fast 
Pulses 
Fast 
Full Range Slow

X2 sets 
DB ALT GRIP LATERAL LUNGES 
BODYWEIGHT COSSACK LUNGE

X2 sets per side 
UNEVEN LUNGE 
LUNGE TO STAGGERED RDL

BODYWEIGHT CALVES 
Full Range Slow 
Fast 
Pulses 
Single leg 
Single leg

Finisher: 
DUMBBELL LUNGES one side 
DUMBBELL LUNGES switch 
BODYWEIGHT LUNGES switch 
BODYWEIGHT LUNGES switch

Make use of the extra depth available when doing Bulgarian lunges on chair and front elevated foot lunges! Ease into the stretch and don&rsquo;t rush!

During the calves portion, take it slow at the beginning.

Warming up is always important and also use the first few reps as a warm up into those the deeper lunges.

Time will pass quickly in this workout and don&rsquo;t underestimate the calves portion!!

You will conquer this session confidently!

Cx

Epic II Lower Body

Hardcore core and chest workout with dumbbells! Weighted chest, push ups and core all combined with trisets to increase your strength, endurance and stability!

Each triset contains 3 exercises each 1 minute, followed by 1 minute rest!

All you will need for this workout is a pair of dumbbells and your mat.

The dumbbells I am using for the chest press are 15kg each and flyes 9kg each for your reference.

It is important to go at your own pace. You may perform more reps of chest press for example or less push ups than me so ensure you go at a pace where you need the rest! Remember also to pace yourself too; a minute is a longer time to be doing chest press for example!

With the push ups, stop as and when you need to!! Aim for good quality push ups focusing on alignment and depth!

X2 sets of the following triset 
CHEST PRESS 
TUCK TO HOLLOW 
PUSH UPS

X2 sets of the following triset 
ROTATE AT TOP CHEST PRESS 
HOLLOW BODYROCK 
PUSH UPS

X2 sets of the following triset 
DECLINE CHEST PRESS 
ALTERNATING SINGLE LEG JACKS 
PUSH UPS

X2 sets of the following triset 
ALTERNATING CHEST PRESS 
BOAT TO HOLLOW 
PUSH UPS

X2 sets of the following triset 
FLYES 
BUTTERFLY SIT UP 
TRICEP PUSH UPS

DIAMOND PRESS (1 or 2 dumbbells) 
PLANK TWIST 
WIDE PUSH UPS

Finisher: 
20 seconds each

UNEVEN PUSH UPS 
UNEVEN PUSH UPS (switch) 
DIAMOND COBRA PUSH UPS

Compound upper body exercises such as the chest press, row and press all contribute to a balanced overall physique and of course that definition! Chest press really helps grow those triceps!!

This is a very demanding workout and will leave your arms and chest completely worked! Another session towards getting even better those push ups!!!

You&rsquo;ve got to love this type of training!!!

Cx

Epic II HARDcore + chest / Trisets

Shoulders, entire lower body and your complete core will be strengthened during this full body workout!! Squat &amp; press variations... lots of variety up ahead!

All you will need for this workout is a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 10kg each (22lbs each)!

Squat...then press 
Suitcase squat to clean to press 
RDL to squat to press 
STAPLE high squats 
X5 squats to X5 push press 
1/2 squats (press every 10 seconds) 
Slow squat to press 
STAPLE high squats 
Single arm squat to press 
Single arm squat to press (switch) 
Sumo hold (curl to press on beep) 
STAPLE high squats 
Bodyweight squats (then 1/2 reps) 
Staggered squat to press 
Staggered squat to press (switch) 
STAPLE high squats 
X2 squat to x2 press to plank 
X2 squat to x2 press to plank (switch) 
Squat to diagonal press 
STAPLE high squats 
Squat to rotational press 
Squat to rotational press (switch) 
Snatch 
Snatch (switch) 
STAPLE high squats

Finisher: 
Squat to press (20 seconds each) 
X2 dumbbells 
X1 dumbbell 
Bodyweight only!

Ensure you look ahead at all times during these moments, chest open, pushing hips back whilst descending and dropping to 1 dumbbell or bodyweight when needed!

Your entire body will be worked here!! Feel an extreme level of accomplishment when you finish this workout!!

Oh yesssss!!!!!

Cx

Epic II Squat and Press NO LESS

Prepare for 1 hour of focus, flow and fun with this calisthenics workout! This is definitely another one of my personal highlights of EPIC II and love that you love these too!

There is no pressure, you go at a pace that suits you. It&rsquo;s more about performing the movements the very best you can as opposed to as many reps as possible.

For this full body workout you will need a chair, your mat and your body ready to move with control, strength, balance, coordination and endurance!

Each complex is 2 1/2 minutes, with 30 seconds rest in between!

Each complex is 
DIPS x20 
TRICEP PUSH UPS x10

BULGARIAN LUNGES x20 
RDL x10

BULGARIAN LUNGES x20 
RDL x10

X1 LEG KICK THROUGH x10 
SAME LEG FWD DEEP LUNGE x10

X1 LEG KICK THROUGH x10 
SAME LEG FWD DEEP LUNGE x10

SUMO SQUAT x20 
SUMO PULSES x20

STAGGERED SQUAT TO RDL x10FWD LEAN LUNGE x10

STAGGERED SQUAT TO RDL x10FWD LEAN LUNGE x10

LEAN BACK TO PUSH UP x10DOWNWARD DOG TO HOVER x20

CURTSEY LUNGE x20 
LATERAL LUNGE x10

CURTSEY LUNGE x20 
LATERAL LUNGE x10

SCAPULAR PUSH UPS x10 
REVERSE SNOW ANGEL x20

x1 LEG WALK OUT TO PUSH UP x10 
LUNGE TO KNEE DRIVE x10

x1 LEG WALK OUT TO PUSH UP x10 
LUNGE TO KNEE DRIVE x10

BEAR WALK x20 steps 
SHOULDER TAPS x20

HIP LIFTS x10 
BICYCLES x30 (15 per side)

REVERSE CRAB GLUTE SQUEEZE x10 
SINGLE LEG PLANK LIFT x10

REVERSE CRAB GLUTE SQUEEZE x10 
SINGLE LEG PLANK LIFT x10

Finisher:

X10 KICK THRUS 
X30 MOUNTAIN CLIMBERS

Have confidence beginning this... you&rsquo;ve got this!!! Enjoy!!!

Cx

Epic II Kinetic Calisthenics Full Body

High intensity, followed by low intensity cardio session! HIIT followed by a more steady state cardio to work your entire body, improve muscular endurance, improve your cardiovascular health and make you feel EPIC!!!

All you will need for this workout you fully warmed up, a bottle of water handy and your mat.

Simply follow along and make sure to feel proud during the breaks! You are challenging yourself!!!

During the HIIT portion, we will perform the exercises for 2 sets as most will involve one side then we will perform the other side!

The timer here will be 30 seconds of work, 15 seconds rest.

Single leg burpee 
360&deg; squat hops 
Lateral lunge to inner tap 
Push up to explode single arm 
Burpee ninja squat 
Curtsey jumps 
360&deg; push ups 
Close squat to kick 
Alt flat foot switch 
Lunge knee drive 
Kneeling to stand to jump 
Hover to donkey kicks 
Staggered squat bounce 
Push up burpees 
Plank side to push up 
Lunge to kick 
Glute jumps 
Roll to single leg push up 
Jack knife single leg 
Plank ladder (switch arm)

Cardio!

Time is mostly 45 seconds of work throughout!

Remember the aim is not to stop, so slow it way down! Of course stop when you need to but before you do, try showing down that bit more!

Jumping jacks 
Skipping 
Marches 
Calf hops 
Side to side mountain climber hops 
Skier 
Centipede walk 
Burpees 
Alt foot tap butt kicks 
Curtsey rainbow switch 
Sprinter to jump 
Predator jacks 
Plank jacks 
Nina jump to squat 
Alt hand or foot reverse crab 
Walk out to push up 
Plank to crouch 
Alternating forward lunges 
High knees

Remember to go at your own pace, this is simply you versus you!!!

I hope you all finish feeling fatigued but energised!!

⭐️⭐️⭐️⭐️⭐️



Cx

Epic II The Drop HIIT Cardio

Day 37 of EPIC II and all you will need for this posterior chain workout targeting the back, hamstring and glutes is a pair of dumbbells and something to lean against for bent over rows.

The dumbbells I am using for your reference are 15kg each and a heavier dumbbell of 25kg.

Optional is a glute band to increase resistance and intensity. Also a chair (soft at edge or place towel on edge for comfort) or a bench for hip thrusts however you can perform bridges on the mat as alternative!

HIP THRUSTS 
HIP THRUSTS 
HIP THRUSTS 
HIP THRUSTS 
HOLD (THRUST ON BEEP) 
HOLD (THRUST ON BEEP) 
HOLD (THRUST ON BEEP) 
HOLD (THRUST ON BEEP)

STAGGERED HIP THRUSTS 
STAGGERED HIP THRUSTS 
STAGGERED HIP THRUSTS 
STAGGERED HIP THRUSTS

SINGLE LEG BODYWEIGHT ONLY! 
SINGLE LEG BODYWEIGHT ONLY! 
SINGLE LEG BODYWEIGHT ONLY! 
SINGLE LEG BODYWEIGHT ONLY!

RDL 
RDL 
RDL

1 1/2 RDL 
1 1/2 RDL 
STAGGERED RDL 
STAGGERED RDL 
1 1/2 STAGGERED RDL 
1 1/2 STAGGERED RDL

STAGGERED RDL PULSES 
STAGGERED RDL PULSES

BENT OVER ROW 
BENT OVER ROW 
BENT OVER ROW 
BENT OVER ROW 
SUPINE ROW 
SUPINE ROW 
LANDMINE ROW 
LANDMINE ROW 
PULLOVER 
PULLOVER 
PULLOVER 
PULLOVER

REVERSE CRAB 
REVERSE CRAB 
SINGLE LEG PLANK LIFT 
SINGLE LEG PLANK LIFT 
SINGLE LEG HAMSTRING LIFT 
SINGLE LEG HAMSTRING LIFT

Finisher; 40 seconds

X5 LANDMINEX5 RDL PULSES

This workout is hard work... focusing on making it as difficult as you can!!!

Get the most of the movements with control and range of motion!!!

Let&rsquo;s smash this!!

Cx

Epic II Glute, Hamstring & Back / Posterior Chain

It&rsquo;s EPIC Leg Day!! I love playing with tempos.. with weights, running, HIIT and even variations of tempo training in ab workouts! Tempo variations make you aware of imbalances, increase awareness of alignment, help improve form due to massive control involved &amp; highlighting of weaknesses and can lead to those gains in strength and greater ROM!

All you will need for this leg workout is a pair of dumbbells, however there are extra equipment you can utilise if you have access to such as a chair for Bulgarian lunges (if you prefer not to use chair, simply perform revalue lunges) and a toga block/book for to elevate front foot during lunges for larger range of motion!

The dumbbells I am using for your reference are 12.5kg each, I am also using x1 25kg dumbbell for the squats.

The following are performed for the following tempos

1-4-1 (hold at bottom for approx count 4) 
4-1-1 (slow lowering for approx count 4) 
1-1-4 (slow concentric on way up)

We perform each tempo variation for 1 minute each exercise with 30 seconds rest in between!

Sumo squat 
High squat 
Sumo deadlift squat 
Bulgarian lunges 
Foot elevated lunges 
Forward lean lunges

We then move to more dynamic moments for 1 minute per side.

Lunge to staggered squat

The finisher is a full 1 minute 3 seconds of sumo squats with holds, pulses, half reps finishing with bodyweight only!

This is a very challenging workout! It is up to you to really challenge yourself, breath and relax into the movements!

Focusing on your positioning when lowering, holding and lifting!

Your entire lower body will be working extremely hard in this session!

I know you all love a challenge and here it is!!

Cx

Epic II TOUGH Tempo Training

Shoulders, biceps and triceps hit in this upper body dumbbell and bodyweight shoulder and arm workout! Presses, raises, curls and push ups all combined to build strength in the upper body!

All you will need for this workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 9 kg each (19.8 lbs each). However absolutely have your weights handy if you have a selection!

We will perform each set 3 times or if single arm work, 4 times! There is a staple involving biceps and triceps that will become progressively more challenging as you fatigue!

We finish with a combination of different push ups! Of course increase of skullcrusher push ups, simply perform regular push ups!

Timer 40/20 entire way!

Shoulder press x3 
Arnold press x3

Staple: 
Palms up curls 
Skullcrusher dumbbell

Alternating lateral raises x3 
Single arm reverse fly X4

Staple: 
Palms up curls 
Skullcrusher dumbbell

Cross body curls x3 
Tricep press x3

Staple: 
Palms up curls 
Skullcrusher dumbbell

Hammer curls x3 
Tricep push ups x3

Staple: 
Palms up curls 
Skullcrusher dumbbell

Wide curls x3 
Diamond press x3

Staple: 
Palms up curls 
Skullcrusher dumbbell

Single arm press X4 
Alternating frontal raises x2

Finisher 30 seconds rest no rest!

Pike push ups 
Diver push ups 
Skull crusher push ups 
Cobra neutral position push ups

Your arms will be very tired and that &lsquo;dead arm&rsquo; feeling during this!!

Please ensure not to cut corners... keep those elbows in during curls!! This makes it more challenging and really makes the biceps work harder!!

Have fun everyone!!

Cx

Epic II Dead Arms & Shoulder Workout 

A fully challenging, full body dumbbell workout that will test your fitness level, strength and determination! Burning a lot of energy whilst pushing through using strength, coordination and endurance!!

All you will need for this workout is a pair of dumbbells and your mat! A yoga block/book can be used to increase range of motion of DEADSTOP lunges!!

The dumbbells I am using for your reference are 10kg however if you have various weights available keep them handy!!

DEADSTOP LUNGE 
DROP TO X1 DUMBBELL 
BODYWEIGHT ONLY

DEADSTOP LUNGE (switch) 
DROP TO X1 DUMBBELL 
BODYWEIGHT ONLY

SHOULDER PRESS X2 DUMBBELLS 
SHOULDER PRESS X1 DUMBBELL 
PIKE PUSH UP

SHOULDER PRESS X2 DUMBBELLS 
SHOULDER PRESS X1 DUMBBELL 
PIKE PUSH UP

Staple: 
MAKER (X2 DUMBBELLS) 
MAKER X1 DUMBBELL 
MAKER X1 DUMBBELL (switch)

KNEEL TO SQUAT(X2 DUMBBELLS) 
KNEEL TO SQUAT(X1 DUMBBELL) 
KNEEL TO SQUAT (bodyweight)

FLYES ALTERNATING FLYESWIDE PUSH UPS 
FLYES ALTERNATING FLYESWIDE PUSH UPS 
Staple: 
MAKER (X2 DUMBBELLS) 
MAKER X1 DUMBBELL 
MAKER X1 DUMBBELL (switch)

RDL TO SQUAT (X2 DUMBBELLS) 
RDL TO SQUAT (X1 DUMBBELL) 
RDL TO SQUAT (bodyweight)

RDL TO SQUAT (X2 DUMBBELLS) 
RDL TO SQUAT (X1 DUMBBELL) 
RDL TO SQUAT (bodyweight)

CHEST PRESS X2 DUMBBELLS 
CHEST PRESS (alternating) 
PUSH UPS

CHEST PRESS X2 DUMBBELLS 
CHEST PRESS (alternating) 
PUSH UPS

Staple: 
MAKER (X2 DUMBBELLS) 
MAKER X1 DUMBBELL 
MAKER X1 DUMBBELL (switch)

STAGG RDL TO SQUAT X2 DUMBBELLS 
STAGG RDL TO SQUAT X1 DUMBBELL 
STAGG RDL TO SQUAT BODYWEIGHT

STAGG RDL TO SQUAT X2 DUMBBELLS 
STAGG RDL TO SQUAT X1 DUMBBELL 
STAGG RDL TO SQUAT BODYWEIGHT

BENT OVER ROW X2 DUMBBELLS 
BENT OVER ROW ALTERNATING 
BENT OVER ROW X1

BENT OVER ROW X2 DUMBBELLS 
BENT OVER ROW ALTERNATING 
BENT OVER ROW X1

Finisher; (45 seconds each!!) 
SQUAT TO PRESS x2 dumbbells 
SQUAT TO PRESS uneven 
SQUAT TO PRESS uneven (switch) 
SQUAT TO PRESS x1 dumbbell!

This for me, was one of the most demanding and fatiguing full body workouts in EPIC! Though totally loved it too!! And I don&rsquo;t doubt you will too!!!!

Cx

Epic II Full Throttle

High intensity workout to improve athleticism, your conditioning and endurance! A mental challenge to also have fun with!! Tabata timer HIIT is on!!

The timer will be on for 20 seconds of work, 10 seconds of rest! We work through each pair of exercises for 4 sets!

All you will need for this full body HIIT workout is your mat and a bottle of water handy!

CROUCH TO FORWARD LEAN 
DEEP SQUATS 
ALT FORWARD LUNGES 
WIDE TO NARROW PUSH UPS 
BURPEE W/ x2 TUCKS 
SUMO SQUATS 1/2 REPS 
SPRINTER HIGH KNEES 
PUSH UPS 
STAGGERED SQUAT 
BACK FOOT HOP LUNGE 
HOVER SNOW ANGEL 
X OVER MOUNTAIN CLIMBERS 
HANDS TO FLOOR BURPEE 
PIKE PUSH UP 
Finisher: 30 seconds

X2 LUNGE JUMP X2 PUSH UP BURPEES!

Please ensure you spend at least 5 minutes warming up prior to beginning this workout!

Remember, it is meant to be challenging! When it gets tough, think to yourself you are doing it great!

Always go at your own pace and make this your own workout.. adapt where you need to!

It&rsquo;s only 30 minutes so give it your all!!

Have fun with this sweaty session!!!

Cx

Please ensure you warm up! Here&rsquo;s my recommended HIIT warm up routine: https://youtu.be/4Q5JRHEoxcM

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EPIC II Program:

Epic II TITANIC Tabata HIIT

RDLs, Bulgarian lunges, Maker, Snatch.. just a few of our favourites moves in this full body circuit to hit your full body with dumbbells and bodyweight as resistance! Heartrate will be elevated at points throughout too!!

For this full body, circuit session you will need a pair of dumbbells, a chair and your mat! The dumbbells I am using are 9kg each for your reference!

There are 3 circuits as below. Each exercise is performed for 45 seconds, followed by 15 seconds rest and we work through each 5 exercise completing 3 rounds in total! We then have just over a minute rest before we move to next circuit!!

PUSH PRESS 
SQUAT TO PRESS 
DIPS 
RDL 
HIGH SQUATS

1 min 15 mins rest 
ALT SIDE DUMBBELL BURPEE 
MAKER 
DECLINE PUSH UPS 
SIDE PLANK LEG LIFT 
SIDE PLANK LEG LIFT

1 min 15 sec rest 
SNATCH 
SNATCH (switch side) 
BULGARIAN LUNGE (one side) 
BULGARIAN LUNGE (switch) 
SLOW, DEEP SQUAT WALKS 
FINISHER:

X2 DUMBBELL PUSH UP BURPEE

Go at your own pace!! Some movements will be more challenging than others whilst others will increase the heartrate more! Maintain a steady pace and relax into it!

Finish tired yet feeling so alive!!!

You can do it!!!

Cx

Epic II Sweaty Circuits

All you will need for this push ups workout is a mat, a chair and some determination!

The timer will be on for 30 seconds of work with 30 seconds rest... this rest will be needed!! Maybe not after 1st set but definitely every set after this!

We perform each of the following exercises 2 times!

In regard alternatives, you can perform with hands on a chair to reduce amount of bodyweight having to push or one knees for the different versions. I usually suggest not to perform on knees if performing regular push ups but with variations, on knees can be useful to practice the alignment and getting you accustomed to the single side work.

Standard push ups 
Pike push ups 
Wide push ups 
Archer push ups 
Staggered push ups 
Uneven to close push ups 
Leaning forward push ups 
Side to side push ups 
Uneven push ups 
Decline push ups 
Single arm push up chair 
Tricep push ups 
Hold for 10 seconds then rise 
Diamond push ups 
Skullcrusher 
X1 slow push up 
Push up pulses 
Side lying tricep push up 
Cobra neutral hand position 
Cobra diamond hand position 
Single arm cobra 
Diver push up 
Dead stop tricep push up

Burnout! 
3 x 10 seconds to use any energy left to rep out those standard push ups!!!

No pressure! Try your best! I find some variations a lot more challenging than others.. use this time to play!!!

Cx

Epic II PROactive PUSH UP

Glutes at all different angles, abs on the mat... what&rsquo;s not to love about this fire workout!! Hip thrusts, donkey kicks, sumo squats, abs!!

The abs portion is continuous work, 1 minute per exercise with 8 exercises on total no rest! However it may take a few seconds just to get into position so don&rsquo;t rush!

For this workout you will need a pair of dumbbells/ x1 large dumbbell/kettlebell/barbell and your mat! The dumbbell I am using is 1 x 25kg for your reference.

Additional options are as follows:

Glute band: alternatives will be provided if not using a band. For hip thrusts perform as normal!

Chair: for hip thrusts however bridges can be performed on mat if preferred!

Ankle weight: can be used for different movements and can be worn entire time as won&rsquo;t affect hip thrusts etc. I will not be wearing ankle weights but this is a great option for you!

Abs (no specific rest, simply take afew seconds to get into position)

Gaze down leg lower 
Knee to elbow tuck to extend 
Heel taps 
Leg flutters 
On elbows tuck to extend 
Toe reaches 
Hip lifts 
Bicycles

Donkey kick/pulse/donkey kick/pulse 
Switch! 
X over straight leg/pulse/x over/pulse 
Switch!

Lying abduction/pulse 
On elbows abduction/pulse 
On hands/pulse 
On elbows abduction/pulse

Staple: 
sumo deadlift squat 1/2 rep/hold/full range

Side lying leg lift / hold x2 
Switch!

Staple: 
sumo deadlift squat 1/2 rep/hold/full range

Hip thrust/hold/hip thrust/hold x2

Wider stance 
Hip thrust/hold/hip thrust/hold x2

Single leg hip thrust/hold/full/hold 
Switch!

Staple: 
sumo deadlift squat 1/2 rep/hold/full range

Sumo squats full range x2

1/2 rep sumo squats

Bodyweight squats (band optional) 
1/2 reps/pulses/full range

Finisher: 
2 minute hip thrust burnout! (Band optional!)

This workout is all about how you do it! Each movement should be performed to the very best you can...

With donkey kicks, aim heel to ceiling! Flex the foot throughout and lower with slow release! Pause for a moment at top to really squeeze glute!

With x over straight leg lifts, quad is tight and again, control the lower!

With side lying leg lifts, aim to keep lifting leg as straight as possible, torso centred and aim leg to go to parallel with mat!

With hip thrusts, release with control, keep looking forward and don&rsquo;t drop hips too low so you are not arching lower back!

This workout is deceiving if you do it right!!

Glutes on fire alright!!!

Cx

Epic II Great Glutes & Abs

60 minutes of rows, raises, presses, squats, and curls! Strength training with some cardio squeezed in too to make you work hard!! Key compound movements such as RDLs, rows, lunges along with complexes thrown in! A lot in one hour!!

For this full body strength workout you will need a pair of dumbbells, your mat and a yoga block/book!

Optional is a chair to place hands on for bent over rows. Also if you have a selection of dumbbells you can keep them handy to use!

The dumbbells I am using are 15kg each more towards the beginning then dropping to 9kg each mostly thereafter.

The timer will be on primarily for 40 seconds of work, with 20 seconds of rest.

BENT OVER ROW 
BENT OVER ROW (switch) 
BENT OVER ROW (switch) 
BENT OVER ROW (switch) 
RENEGADE ROWS 
RENEGADE ROWS 
HEEL ELEVATED LUNGES 
HEEL ELEVATED LUNGES (switch) 
HEEL ELEVATED LUNGES (switch) 
HEEL ELEVATED LUNGES (switch) 
RDL 
RDL 
COMPLEX 2 min 40 seconds 
5 x LUNGE 
5 x 1/2 STAGGERED RDL 
5 x SQUAT TO PRESS

CHEST PRESS 
CHEST PRESS 
CHEST PRESS 
FLYES 
FLYES 
FLYES 
HEEL ELEVATED SQUAT 
HEEL ELEVATED SQUAT 
HEEL ELEVATED SQUAT 1 1/2 REPS 
HEEL ELEVATED SQUAT 1/2 REPS 
STAGGERED SQUAT 
STAGGERED SQUAT (switch)

COMPLEX 2 min 40 seconds 
5 x LUNGE 
5 x 1/2 STAGGERED RDL 
5 x SQUAT TO PRESS

ARNOLD PRESS 
ARNOLD PRESS 
ARNOLD PRESS 
ALTERNATING LATERAL RAISES 
ALTERNATING LATERAL RAISES 
ALTERNATING LATERAL RAISES

CALF SLOW (hold) 
CALF FAST (hold) 
CALF PULSES (hold) 
CALF FAST (hold) 
CALF SLOW (hold)

COMPLEX 2 min 40 seconds 
5 x LUNGE 
5 x 1/2 STAGGERED RDL 
5 x SQUAT TO PRESS

SKULLCRUSHER 
SKULLCRUSHERSKULLCRUSHER 
HAMMER CURL 
HAMMER CURL 
HAMMER CURL 
STATIC LUNGE 
STATIC LUNGE 
STATIC LUNGE 
STATIC LUNGE 
STATIC LUNGE (x1 dumbbell) 
STATIC LUNGE (x1 dumbbell)

COMPLEX x 2 dumbbells!

5 x LUNGES PER SIDE 
5 x 1/2 REP RDL 
5 x SQUAT TO PRESS

Remember there is no pressure... aim to perform as best you can with great form, pace and try to make every single rep the best it can be; during bent over rows, lower slowly, during renegade rows try to set dumbbell down with less noise, with RDLs, how much can you feel the stretch in hamstrings? During squat to press, can you squat that bit deeper whilst remaining upright and heels down?

Once you complete the last complex in this workout, week 10 officially is on!!!

I hope you all have a wonderful session and have that Friday feeling after!!!

Cx

Epic II Fearless Full Body / Complex

EMOM day!!! High intensity for 30 minutes!! You will work hard but be so glad you did this!!! And there are different numbers

For this workout, you will need a bottle of water handy and your mat for cool down!

The timer will be on for 1 minute. You will aim to complete all 3 exercises within the 1 minute. The faster you complete the exercises with the reps, the more rest you gain before going again! This is repeated for a total of 10 minutes!

We then have 30 seconds rest before moving onto next trio of exercises and the relating reps.

In regards flexibility of reps, I would suggest reducing the reps of the first exercise in each trio if needed, so for example;

X 5 chest to floor burpees instead of x 10

X10 alternating lunge jumps instead of x20

X5 burpees instead of x10

CHEST TO FLOOR BURPEES x10 (or x5) 
PUSH UPS x10 
SHOULDER TAPS x10

ALTERNATING LUNGE JUMPS x20 (or x10) 
SQUAT JUMPS x10 
SQUATS x20

HAND TO FLOOR BURPEE x10 (or x5) 
OPPOSITE HAND TO FOOT x10 
MOUNTAIN CLIMBERS x20

However, if you are working on reps of push ups, I would suggest reducing reps of push ups to x5 for example!

This is a challenge... a challenge I know we can do!

Take a moment to consider your reps before you begin and of course drop reps if needs be during!

You will surprise yourself with this session! Of course it will be challenging... as HIIT should always be! But you will do it!!

I very rarely do HIIT more than once per week... I did a 5 day HIIT IT HARD series last summer and is available below if you ever fancy a challenge though I wouldn&rsquo;t recommend you do HIIT this often on a regular basis! If you are really challenging yourself you don&rsquo;t need to do HIIT so often!

Epic II Epic Emom HIIT

We begin with a quick, effective calf specific routine before moving to the shoulders! Front, side, rear delts, triceps, upper back and core are all working hard in this shoulder workout!

For this sizzling shoulder session, you will need a pair of dumbbells, mat for cool down and a wall (or sturdy furniture) for balance during calf raises!

The dumbbells I am using are 9kg each, I also use 6kg each for the isolation work.

CALF RAISE 
HOLD 
PULSES 
HOLD 
SINGLE LEG FULL RANGE 
HOLD 
PULSE 
HOLD 
SINGLE LEG FULL RANGE 
HOLD 
PULSE 
HOLD 
BOTH LEGS FULL RANGE 
HOLD 
PULSE 
BODYWEIGHT SINGLE LEGQUICK (same leg) 
FULL RANGE!

BODYWEIGHT SINGLE LEG (switch) 
QUICK (same leg) 
FULL RANGE!


DEADSTOP PRESS X4 sets 
ARNOLD PRESS x5 sets 
SINGLE ARM PRESS X4 sets 
PRONATED FRONTAL RAISE X4 sets 
LATERAL RAISES ALTERNATING X4 sets

REAR DELT RAISE (palms facing) x2 sets 
 
REAR DELT RAISE (palms away) x2 sets

LATERAL TO FRONTAL RAISES X4 sets

PARTIALS LATERAL RAISES X4 sets

ALTERNATING HAMMER RAISES x3 sets

Finisher:

30/30/30 
FRONTAL RAISES:

BOTTOM RANGE 
TOP RANGE 
FULL RANGE

This is a lot of reps today! Your entire shoulders, core and triceps will be working hard!

I know you are loving the strength gains and a lot of this is down to the repetitions! This session is no different!

I personally love training shoulders, however always train the shoulders with extra caution. Pause when you need to and take a moment to prevent jerking or raising dumbbells at an angle that could be detrimental.

Keep knees slightly soft, core braced (think as if you were about to be hit in stomach by an object.. you would brace for impact).

Slow and controlled... one of my favourite ways to train! Fast and furious is for HIIT, not dumbbells!

Enjoy!!!

Cx

Epic II Defined Delts & Calf 

Get ready to smash this leg session! Hamstrings, quads, glutes... those dumbbells will feel a lot heavier by the end of each set with compound movements and some pulses in here too!!

For this leg day session, you will need a pair of dumbbells, a mat and a chair for Bulgarian lunges!

If you prefer to not perform Bulgarian lunges, simply perform static lunges.

If you have access to a variety of weights, you can change when suits! You may prefer x 1 heavier dumbbell or kettlebell during some squats though I will just use the x2 12.5kg combined!

The timer will be on for 1 minute per set. We will typically begin with a full range variation of the exercise for 2 sets, then onto 20/20/20 split of full range into pulse into full range. Finally pulse, full range, pulse!

Depending on the weights you have access to, you can perform with both dumbbells or drop to one (as I do in the Bulgarian lunges) however this is up to you! If you can perform with 2 dumbbells go for it!!!

SQUATS FULL RANGE 
SQUATS FULL RANGE 
SQUATS-PULSE -FULL RANGE 
PULSE-FULL RANGE-PULSE

SUMO SQUAT FULL RANGE 
SUMO SQUATS FULL RANGE 
SUMO SQUATS-PULSE -FULL RANGE 
SUMO PULSE-FULL RANGE-PULSE

STATIC LUNGE 
STATIC LUNGE (switch) 
LUNGE-PULSE-FULL RANGE 
LUNGE-PULSE-FULL RANGE (switch) 
PULSE- FULL RANGE-PULSE (switch) 
PULSE- FULL RANGE-PULSE (switch)

BULGARIAN LUNGE 
BULGARIAN LUNGE (switch) 
BULGARIAN LUNGE-PULSE-FULL RANGE 
BULGARIAN LUNGE-PULSE-FULL RANGE (switch) 
BULGARIAN PULSE- FULL RANGE-PULSE (switch) 
BULGARIAN PULSE- FULL RANGE-PULSE (switch)

ROMANIAN DEADLIFT 
ROMANIAN DEADLIFT 
RDL-PULSE-RDL 
RDL-PULSE-RDL 
PULSE-RDL-PULSE 
PULSE-RDL-PULSE

STAGGERED RDL 
STAGGERED RDL (switch) 
STAGG RDL-PULSE-FULL RANGE 
STAGG RDL-PULSE-FULL RANGE (switch) 
PULSE- FULL RANGE-PULSE (switch) 
PULSE- FULL RANGE-PULSE (switch) 
Finisher: 
1 minute each 
BULGARIAN LUNGE TO RDL 
BULGARIAN LUNGE TO RDL (switch) 
straight into 30 seconds 
SUMO HALF REPS!

No frills leg day.... your legs will work so hard!

Glutes, hamstrings and quads! Let&rsquo;s smash it like we know how!!

Cx

Epic II Legendary Leg

Elevated calisthenics workout&#8230; exactly as it says! We will be using the yoga block/book for many of these exercises to make it more challenging!!

No equipment needed, all you will need for this workout is your mat, the yoga block / book you&rsquo;ve been using and a wall / something to lean against for wall sits!

This is no repeat, the timer will be on for 50 seconds of work, 10 seconds of work!

DOWN DOG TO PUSH UP (x1 leg) 
DOWN DOG TO PUSH UP (switch leg) 
LUNGE TO HAMSTRING CURL 
LUNGE TO HAMSTRING CURL (switch) 
360&deg; SQUAT STEPS (clockwise) 
360&deg; SQUAT STEPS (anti-clockwise) 
KICK THRU (one side) 
KICK THRU (switch side) 
FORWARD LEAN LUNGE 
FORWARD LEAN LUNGE (switch) 
PIKE PUSH UP TO HOVER PUSH UP 
STAGG SQUAT TO KNEE DRIVE 
STAGG SQUAT TO KNEE DRIVE (switch) 
SINGLE LEG WALL SIT 
SINGLE LEG WALL SIT (switch) 
UNEVEN PUSH UP TO SIDE PLANK 
UNEVEN PUSH UP TO SIDE PLANK (opp) 
ELEVATED KNEEL TO SQUAT 
ELEVATED KNEEL TO SQUAT (opp) 
SIDE PLANK TO STRAIGHT ARM HOVER 
SIDE PLANK TO STRAIGHT ARM HOVER 
X5 SCAPULAR PUSH UP TO LONG PLANK 
ELEVATED SIDE PLANKS 
ELEVATED SIDE PLANKS (opp) 
1 1/2 REP HEEL ELEVATED SQUATS 
1/2 REP HEEL ELEVATED SQUATS 
KNEEL TO X OVER SQUAT 
KNEEL TO X OVER SQUAT (opp) 
HOVER TO DOWNWARD DOG 
TRICEP PUSH UP WITH PULSE 
TIGHT KNEE TUCK TO EXTENSION 
GAZE DOWN SCISSORS 
GAZE DOWN LOWER TO OPEN 
ELEVATED SIDE LEG LIFT 
ELEVATED SIDE LEG LIFT 
ELEVATED HAMSTRING LIFT 
ELEVATED HAMSTRING LIFT 
ELEVATED REVERSE CRAB 
ELEVATED REVERSE CRAB 
PLANK TO LEG PENDULUM 
PLANK TO LEG PENDULUM 
SUMO PULSES 
PUSH UP TO ALT ARM LIFT

You will LOVE this! So much focus on how you perform each move!

Here are some tips to think about during this workout!

- During the kick thrus, return to a hover position and think about knees just slightly above floor and back flat. When you turn to extreme leg out, try to keep it low! 
- When using the block, ensure you are using the extra range of motion available! 
- During the side leg lifts, think about aiming leg to be parallel to floor and try not to let foot touch floor between each rep! 
- Try not to rush any of these exercises! If it takes afew extra seconds to get into position that&rsquo;s perfect!

You will be great at this workout... you have been practising many of these over past few weeks and remember to relax and enjoy!!

Cx

Epic II Elevated Calisthenics 

Day 50! Let&rsquo;s party! Time to celebrate all of your hard work over the past 50 workouts! 60 minutes combining many of our favourites here today... Makers, some HIIT, calisthenics, lunges, snatches, diver push ups... one hour of a lot of fun!

All you will need for this full body fun session is a pair of dumbbells and your mat! The dumbbells I am using are 9kg each for your reference.

There is a staple in this workout that appears 5 times in total! The complex will be for a total of 2 minutes 3 seconds with 30 seconds rest after to get ready for next exercise! It is a variation of the Maker movement but each portion of move is performed for 4 sets as detailed below!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest. During the bodyweight only movements, timer will be 50 seconds, 10 seconds rest.

Complex: 
X4 PUSH UPS 
X4 RENEGADE ROWS 
X4 SQUAT TO PRESS 
X4 SQUATS

STATIC LUNGE (hold 10sec beep) 
STATIC LUNGE (hold 10sec beep) 
RDL 1/2 REPS 
RDL 1/2 REPS 
SAME SIDE LUNGE TO RDL 
SAME SIDE LUNGE TO RDL (switch)

Complex: 
X4 PUSH UPS 
X4 RENEGADE ROWS 
X4 SQUAT TO PRESS 
X4 SQUATS

TATE PRESS 
TATE PRESS 
FLYES 
FLYES 
SKULLCRUSHERS 
SKULLCRUSHERS

Complex: 
X4 PUSH UPS 
X4 RENEGADE ROWS 
X4 SQUAT TO PRESS 
X4 SQUATS

SQUAT TO RDL 
SQUAT TO RDL 
STAGGERED RDL 
STAGGERED RDL (switch) 
STAGG RDL TO STAGG SQUAT 
STAGG RDL TO STAGG SQUAT (opp)

Complex: 
X4 PUSH UPS 
X4 RENEGADE ROWS 
X4 SQUAT TO PRESS 
X4 SQUATS

BENT OVER ROW 
BENT OVER ROW 
CROSS BODY CURLS 
CROSS BODY CURLS 
WIDE CURLS 
WIDE CURLS

Complex: 
X4 PUSH UPS 
X4 RENEGADE ROWS 
X4 SQUAT TO PRESS 
X4 SQUATS

50/10

FORWARD SQUAT WALK 
SUMO TO RDL 
LATERAL SQUAT WALK 
CROUCH TO PUSH UP 
KICK THRUS 
LUNGE PULSES ON TOES 
LUNGE PULSES ON TOES (opp) 
DIVER PUSH UPS 
40/20

SQUATS 
LATERAL LUNGES 
STANDING MARCHES 
ROLLING TO PUSH UP 
PLANK LADDER 
SUMO 1/2 REPS 
RAINBOW KICKS 
PUSH UP PULSES 
SNATCH 
SNATCH (switch) 
SQUAT TO PRESS (one side) 
SQUAT TO PRESS (switch) 
Finisher: 
SQUAT TO PRESS (x2 dumbbells)

This is absolutely challenging... your heart rate will be high throughout, your body tired but you will push through to finish victorious!

I have loved every single minute of EPIC II and have been so excited to read your feedback on your sessions. It is obvious you are being conditioned to more intense training which is all done to your discipline, consistency, positivity and a true reflection of what this community, all of us together, have accomplished.

You are the best training partner anyone could ask for!

Celebrate once you squat press that last rep! You did it!! We did it!!

🎉💓

Cx

Epic II Workouts

Epic II Cardio & HIIT Warm Up

Epic II 10 Min Full Body Warm Up

Epic II 40 Min HIIT + Low Intensity Cardio1

Epic II 50 Min Compound Leg Workout2

Epic II 45 Min Upper Body Workout3

Epic II Cardio Dumbbell Full Body4

Epic II The Slow Burn - 1 Hour Full Body5

Epic II Intense Full Body HIIT6

Epic II 45 Min Shoulders and Triceps7

Epic II UNILATERAL Leg Day 8

Epic II Back and Biceps Workout at Home9

Epic II POWERFUL Full Body10

Epic II HARD HIIT Full Body Workout11

Epic II Hamstring & Glute Isolation 12

Epic II Complete Chest & Triceps Workout13

Epic II Lower Abs & Quads on FIRE14

Epic II FUN Full Body Strength & Cardio Circuits15

Epic II 30 Min SUPERSET HIIT Workout16

Epic II ARM DAY Workout with Dumbbells 17

Epic II Dumbbell Leg Day / PYRAMID Sets18

Epic II STRONG Shoulder Workout19

Epic II CALISTHENICS 1 Hour Full Body20

Epic II SWIFT HIIT Workout21

Epic II Dumbbell Lower Body COMPLEX22

Epic II - IT'S ROW TIME! - Back Workout23

Epic II Intense Hamstrings and Core Focus24

Epic II Full Body CARDIO Complex25

Epic II Blazing Cardio HIIT26

Epic II Focused Front Delts & Abs27

Epic II Squats for the Glutes28

Epic II The Pump Workout / Complexes29

Epic II Tempo Training - Isometric 30

Epic II Red Hot HIIT Full Body31

Epic II Lower Body32

Epic II HARDcore + chest / Trisets33

Epic II Squat and Press NO LESS34

Epic II Kinetic Calisthenics Full Body35

Epic II The Drop HIIT Cardio36

Epic II Glute, Hamstring & Back / Posterior Chain37

Epic II TOUGH Tempo Training38

Epic II Dead Arms & Shoulder Workout 39

Epic II Full Throttle40

Epic II TITANIC Tabata HIIT41

Epic II Sweaty Circuits42

Epic II PROactive PUSH UP43

Epic II Great Glutes & Abs44

Epic II Fearless Full Body / Complex45

Epic II Epic Emom HIIT46

Epic II Defined Delts & Calf 47

Epic II Legendary Leg48

Epic II Elevated Calisthenics 49

Epic II The Final Full Body50