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Caroline Girvan

Tab 1

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

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

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

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

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

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

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

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


Cx

Epic 30 Min Burnnnnnn HIIT

Epic I

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

Let&rsquo;s finish this! It&rsquo;s Christmas Eve and 20 minutes of fun is ahead! A sweaty combination of resistance training and cardio all within 20 minutes!

I know that so many of us have overcome so much this year&#8230; some small hurdles and for some, very significant challenges. I hope you can think of this workout as a way to finish the year feeling proud of what you have achieved.

I definitely have learnt so much for you all and you continue to motivate and inspire me every single day.

It is an honour to celebrate with you all!

Words can&rsquo;t express how much I appreciate having you to train with. I hope you join me and celebrate how we have grown together.

And it&rsquo;s Christmas Eve! Let&rsquo;s have some fun!

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

The chair in the video is just for wee Winston if he wanted to make an appearance to make you smile!

The timer will be on for 45 seconds each exercise with 15 seconds rest inbetween!

SQUAT 
PRESS 
SQUAT THEN PRESS 
SQUAT TO RDL 
RDL 
1/2 REP RDL 
ROW 
SUPINE ROW 
STAGGERED SQUAT TO PRESS 
SWITCH SIDE! 
1/2 REP STAGGERED SQUAT 
SWITCH SIDE! 
SINGLE ARM PRESS 
SWITCH SIDE! 
LUNGE (one side) 
SWITCH SIDE! 
LUNGE TO STAGGERED RDL 
SWITCH SIDE! 
RENEGADE ROWPUSH UPS 
RENEGADE ROW TO PUSH UP

Finisher!

SQUAT TO PRESS!

That&rsquo;s me done! I am ready to relax, eat mince pies and pull some crackers!🤩

I would like to wish you all a very Merry Christmas and I look forward to seeing all in 2022!

Lots of love from me and Winston!

Cx 🐶

Christmas Strength & Cardio

Caroline's Christmas

No repeat but as always, this doesn&rsquo;t mean random movements &lsquo;thrown together&rsquo;&#8230; these exercises are programmed to provide intensity to a group of muscles but rest to that area at other times&#8230; even though no repeat, it will consist of repetitional reps towards those muscles!

For this workout, you will need some dumbbells, your mat, a chair for Bulgarian lunges and a stepper/yoga block/wedge for heel elevated squats. I also use 2 yoga blocks for deeper push ups but you can absolutely perform regular push ups or use push-up bars to deepen the range if you like!

The dumbbells I am using for your reference are 2 x 10kg! 
The timer will be on for a majority of the work 45 seconds of work with 15 seconds of rest! However, when we are on the mat for the abs specific, the timer will be 60 seconds per exercise with no specific rest in between!

PRESS 
SQUAT TO PRESS 
CLEAN TO SQUAT TO PRESS 
CLEAN TO SQUAT 
SQUAT 
WALL SIT MARCH 
DIAMOND PRESS 
FLYES 
PALMS FACING PRESS

ABS (60 seconds, no rest) 
LEG LOWER 
ALTERNATING LEG LOWER 
SMALL TUCK 
CRUNCH 
STRAIGHT LEG REVERSE CRUNCH 
TUCK TO EXTENSION

BULGARIAN LUNGE x2 DUMBBELLS 
SWITCH SIDE! 
DECLINE PUSH UPS 
FWD LEAN BULGARIAN LUNGE x1 DB 
SWITCH SIDE! 
DIPS 
BULGARIAN LUNGE BODYWEIGHT 
SWITCH SIDE! 
DEEP PUSH UPS 
SUPINE ROW 
ELEVATE HEEL SQUATS 
WALL SIT x1 DB 
BODYWEIGHT ONLY ELEVATE SQUAT 
CALF RAISE WALL SIT 
ELEVATE SQUAT 
WALL SIT

FINISHER! 
45/15/45/15/60

HOVER TO DOWN DOG 
PLANK TO TUCK 
TRICEP PUSH UPS 
PLANK TO TUCK 
SPRAWLS!

The finisher really highlighted just how hard we worked our ENTIRE body!!

No repeat&#8230; No let up!

Let&rsquo;s do this!👊🏼🤩

Cx

Fuel No Repeat Full Body

Fuel

Ready for tension to be applied on the quads, hamstrings and glutes? Leg day let&rsquo;s get ready!

Goal: Perform every single rep with the best range of movement you can without losing alignment. The slower and deeper the better!

The timer will be on for 60 seconds per exercise within the circuit and 30 seconds rest inbetween each exercise!

We simply perform the circuit for 3 rounds in total!

The dumbbells I am using for your reference are 1 x 30kg for the Sumo Deadlift Squats and 2 x 15kg dumbbells for everything else!

ROUND 1

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

RDL

STEP UP (one side)

SWITCH SIDE!

ROUND 2!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

SWITCH SIDE!

ALTERNATING REAR LUNGE

STEP UP (one side)

SWITCH SIDE!

RDL

ROUND 3!

SUMO DEADLIFT SQUAT

LUNGE HOLD (rise on beep every 10 seconds)

STEP UP (same foot forward)

LUNGE HOLD (switch side)

STEP UP (same foot forward)

ALTERNATING REAR LUNGE

RDL

FINISHER!

30/30/30/30/30

SUMO DEADLIFT HOLD! 
FULL RANGE w/ DUMBBELL 
BODYWEIGHT HOLD! 
FULL RANGE w/ DUMBBELL 
BODYWEIGHT 1/2 REPS!

One of the best feelings! Reaching the finisher and knowing what you have just accomplished!

Last official leg day of the series!!

You&rsquo;ve got this!!!👊🏼🤩

Cx

Circuits & Step Ups

A shoulder workout involving pressing, lifting, lowering, partials and flyes! Hitting all angles of the shoulders through slow and controlled reps, aiming to not neglect the part where most of demand on muscle happens&#8230; the lowering phase!

All you will need for this workout are some dumbbells!

I use a chair to sit during the shoulder press at the beginning but this is not needed!

The dumbbells I am using for your reference are 2 x 12.5kg and 2 x 4kg each!

The timer will be on for 60 seconds of work with 30 seconds rest inbetween each exercise.

12.5kg 
SHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS

12.5kg 
FRONTAL RAISE 
FRONTAL RAISE

4kg 
REAR DELT FLY (one side) 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

LATERAL RAISE 
LATERAL RAISE

HAMMER FRONTAL RAISE 
HAMMER FRONTAL RAISE

REAR DELT PARTIAL RAISES 
REAR DELT PARTIAL RAISES

LATERAL PARTIALS 
LATERAL PARTIALS

ARC RAISE 
ARC RAISE

FINISHER!

60 seconds

X1 REP LATERAL-FRONTAL-CLEAN TO PRESS

Think of this finisher as bringing you to TECHNICAL failure, where your next rep won&rsquo;t be performed properly with control and focus.

Stop and pause when you are feeling your technique is not where it should be. We could always perform another rep but it won&rsquo;t be where you want it!

My shoulders were absolutely on FIRE today!

The suggested add on was to be a HIIT using lighter dumbbells but I changed it to bodyweight only!🔥😆

Delts&#8230;. Done!!

Have a great session!!

Cx

Compound & Isolation

A full body workout involving a circuit format&#8230;but not as many reps as possible. This circuit will focus on how we perform each rep from the controlling of the dumbbell whilst lowering in particular, ensuring as best range of motion is performed and aiming for quality reps over the quantity. A slow pace workout that will promote muscle growth and actually really get that heart rate elevated too!

The timer will be on throughout for 40 seconds of work per exercise, with 20 seconds rest inbetween!

The dumbbells I am using for the first 5 exercises within the circuit are 2 x 17.5kg. For the final 4 exercises, I am using 2 x 10kg each.

The circuit is simply performed for 3 rounds!

BENT OVER ROW

STATIC LUNGE

SWITCH SIDE!

RDL

CHEST PRESS

PUSH PRESS

HEEL ELEVATED SQUAT

REAR STEP LUNGE (one side)

SWITCH SIDE!

FINISHER!

40/20/40/20

MAKER! 
ALTERNATING REAR LUNGE 
MAKER! 
ALTERNATING REAR LUNGE

Oh yesss!! This workout was absolute fire!

A solid full body workout that will leave us ready for the weekend!

Cx

Dumbbell Circuits

Pull day let&rsquo;s do it!

Packed with rows and curls to put load on the back and biceps! Slow, precise and controlled is the objective!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 1 x 20kg for the back movements then 2 x 8kg for the biceps!

SINGLE ARM ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PULLOVERS 
PULLOVERS

SINGLE ARM SUPINE ROW 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PULLOVERS 
PULLOVERS

HAMMER CURL FULL - HOLD - FULL 
FULL RANGE HAMMER CURL

X BODY CURL FULL - HOLD - FULL 
FULL RANGE X BODY CURL

WIDE CURL FULL - HOLD - FULL 
FULL RANGE WIDE CURL

FINISHER!

60 seconds 
SUPINE ROW (8kg dumbbells)

21s PALM UP CURLS

Tweak the movements to suit you in regards to angle of tilt forward in rows to what feels most comfortable for you.

We all will perform movements slightly different and it is important that you are comfortable and not straining in order to be able to lift safely.

This is an intense back and bicep session!! You&rsquo;ll love it!

Cx

Rows, Curls

Pyramid training shoulders and arms! This workout is for strengthening and building hypertrophy in the shoulders, biceps and triceps! You will be preoccupied with focus on that slow and controlled pace whilst aiming to get over the 60 second set! Packed full of pressing, curling pushing and rowing!

For this upper body workout, you will need a pair of dumbbells and your mat!

The dumbbells I am using for your reference are 8kg each. If you have a selection of weights, keep them nearby as you may want to change according to exercise!

The timer will be on with the following structure:

20 seconds work 
20 seconds rest 
40 seconds work 
20 seconds rest 
60 seconds work 
40 seconds work 
20 seconds rest 
20 seconds work 
20 seconds rest

CLOSE TO OPEN TO PRESS

ALTERNATING LATERAL RAISES

DOUBLE FRONTAL RAISES

REAR DELT ROW (all same side)

REAR DELT ROW (switch side)

SKULLCRUSHERS

SHOULDER CRUSHERS

PALMS UP CURL HOLD (full curl every 10 seconds)

HAMMER CURLS

Finisher:

30/30/30

DIAMOND PUSH UPS 
TRICEP PUSH UPS 
COBRA PUSH UPS!

I want you to give this finisher every thing you have got left in you!! It is 90 seconds to bring those triceps to near failure!

You will finish with the biggest smile on your face! I did&#8230; a mixture of relief and accomplishment!

I loved finishing on cobra push ups&#8230; and when even one rep becomes challenging you know it&rsquo;s been a tough one!

Cx

Pyramid Hypertrophy

Pyramid

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

20 minutes for a solid shoulder session that will work all of the muscles of the shoulders including front, side and rear delts! Slow and controlled is the aim as always!

The dumbbells I am using for your reference are 2 x 4kg for a majority of the work, however I use 2 x 15kg for the presses at the beginning!

The timer will be on for a majority of the workout 40 seconds of work per exercise, with 20 seconds rest in between! However during the first 3 sets of shoulder press, the timer will be 30 seconds of work, with 30 seconds rest!

If will perform the shoulder press at the beginning seated however you can of course stand!

X3 
SEATED SHOULDER PRESS

X2 
REAR DELT FLYES 
REAR DELT PARTIALS 
LATERAL RAISE W/ BRIEF PAUSE AT TOP 
PARTIAL LATERAL RAISES 
ARC RAISES 
FACEPULLS 
DIAGONAL RAISES 
PARTIAL PRESS W/X1 FULL PRESS 1/2 WAY

FINISHER!

1 MINUTE OF AROUND THE WORLD!

You will notice the slower you lower those dumbbells, the more challenging it is and therefore you will gain more out of each rep! Let&rsquo;s make it as challenging as possible!😉

This is day 1 of 24 Days of Christmas however you can absolutely perform these workouts however and whenever suits you! Most of the workouts will be approximately 20 minutes in duration however some may be shorter.

These workouts, even though shorter in duration, you will gain alot from these workouts. I have intentionally incorporated mostly compound movements in most of these workouts over the next few weeks. There will usually be more isolation work towards the end of the workout or like this day 1, that bit more isolation work.

For me personally, these workouts are combined with my usual daily (unless a storm is forecasted!) walk with Winston which is typically one hour.

Even though I am sharing 7 workouts per week, there will be a weekly abs / core specific workout as more of an &lsquo;active&rsquo; rest day.

Is it ok to exercise everyday?

Exercise can mean different to everyone. It is recommended to move your body daily, however I think we all can appreciate the odd day completely relaxing with feet up!

I am &lsquo;active&rsquo; nearly every single day however I don&rsquo;t &lsquo;train&rsquo; everyday. I typically resistance train with intensity approx 4 days per week with 1 day for HIIT! And the HIIT I love is so intense for me that I do only do it once per week&#8230;. Unless a challenge such as the HIIT IT HARD week!

Plus even though I walk Winston because he loves a good adventure outdoors, and it is incredible for the positivity it brings me, it also is exercise. It has turned into an important part of my day and my life and I love it! Nothing beats a walk on a sunny day or even a cold winters night with scarf and gloves on! Hopefully we all have some cold but calm weather to get outdoors too!

I hope these 24 workouts help provide some motivation and suggested structure for this month and if you dedicate yourself to completing most of them you will be feeling amazing!

Cx

Christmas Shoulder Workout

Here we go! 30 minutes of high intensity interval training to test your stamina, speed, coordination and overall athleticism! Using our bodyweight only, we will involve all of our major muscle groups as well as elevating our heart rate!

The timer will be on for 30 seconds per exercise and 15 seconds rest!

Each exercise will be performed for 2 sets! Where an exercise is based on one side of the body, the next set will be the opposite side!

KICK THRU BURPEE (all one side) 
KICK THRU BURPEE (switch side) 
ALTERNATING KICK THRU 
ALTERNATING KICK THRU 
PLANK TO TUCK 
PLANK TO TUCK 
MOUNTAIN CLIMBERS 
MOUNTAIN CLIMBERS 
SPRINTER LUNGE TO KNEE TUCK (one side) 
SWITCH SIDE! 
HAND TO FLOOR SQUAT 
HAND TO FLOOR SQUAT 
1/2 REP SQUATS 
1/2 REP SQUATS 
SUMO SQUAT TO RDL 
SUMO SQUAT TO RDL 
WALK OUT TO TRICEP PUSH UP 
WALK OUT TO TRICEP PUSH UP 
HANDS OFF TO PUSH UP 
HANDS OFF TO PUSH UP 
STAGGERED SQUAT TO STANDING KNEE 
STAGGERED SQUAT TO STANDING KNEE 
LUNGE TO SQUAT (one side) 
SWITCH SIDE! 
CHEST TO FLOOR SPRAWL 
CHEST TO FLOOR SPRAWL 
PLANK SAW 
PLANK SAW 
REAR FOOT LIFT LUNGE (one side) 
SWITCH SIDE! 
CROUCH TO EXPLODE! 
CROUCH TO EXPLODE! 
SIDE PLANK TO PUSH UP (one side) 
SWITCH SIDE! 
HANDS TO FLOOR BURPEES! 
HANDS TO FLOOR BURPEES! 
REVERSE CRAB ALT FOOT TO HAND 
REVERSE CRAB ALT FOOT TO HAND

FINISHER!!

ALTERNATING SINGLE ARM BURPEE! 
ALTERNATING SINGLE ARM BURPEE!

Have fun with this workout!! It&rsquo;s not easy but I made sure to try and smile as best I could and simply feel proud for doing it!!

The staggered squats and the &lsquo;crouch to explode&rsquo; for me always make it so hard! But I always think&#8230; it&rsquo;s only 30 seconds!!

If you find this HIIT workout challenging, remember that means you are doing it right!!!

I really hope you have fun with this sweaty one!!!

💦💦💦💦💦💦💦💦💦💦💦

Cx

Calisthenics HIIT

Caroline Calisthenics

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

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

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

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

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

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

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

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

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

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

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

Your arms will be glad to finish!!

Cx

Epic Program

Epic Chest and Triceps

Ready for a full-on full body sweat session to leave you sweaty yet feeling so happy to have completed such a demanding workout? A dumbbell cardio workout that really demands a lot!

For this strength and cardio workout, you will need a pair of dumbbells and your mat! I am also using a yoga block but you can also use a small stepper or thick book however this is not essential. It is only used for 2 exercises within this workout; the front foot elevated rear step lunges to increase the range and depth of lunge and the heel elevated squats to increase work on the quads!

The dumbbells I am using for your reference are 10kg each! Most of the movements involve 2 dumbbells but where I maybe reduce to only one dumbbell, you can absolutely continue with 2 depending on the weights you have and also vice versa (where I use 2 dumbbells, you can use one if you prefer or need to)!

The timer will be on throughout for 40 seconds of work, with 20 seconds rest inbetween! Each exercise is performed for 4 sets!

MAKER!

NARROW RDL TO SUITCASE SQUAT

SHOULDER PRESS 
HEEL ELEVATED SQUATS

5 x 1/2 REP RDL TO 5 x 1/2 REP SQUATS

REAR STEP LUNGE (one side) 
Switch each set

DOUBLE DUMBBELL BENT OVER ROW

UNEVEN SQUAT TO PRESS 
Switch each set

X2 RENEGADE ROW TO PUSH UP

ALTERNATING DUMBBELL BURPEE

If you are reading this before you do this workout, you are going to have such a great workout!!!

Push through and finish lying on your mat feeling so proud!!!

Cx

Beastmode Strength & Sweat

Beastmode

Here we go! It&rsquo;s Leg day!

A combination of added resistance and some bodyweight to help build muscle and strength in the lower body!

The timer will be on for most of the workout 60 seconds per exercise!

Even within each superset, the timer will be 60 seconds per exercise! We will then have 30 seconds rest inbetween each superset!

2 x 15kg 
HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUATS 
HEEL ELEVATED SQUATS

STATIC LUNGE 
SLOW STEP UP (same foot forward)

STATIC LUNGE (switch side) 
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side) 
SLOW STEP UP (same foot forward)

REAR STEP LUNGE (switch side) 
SLOW STEP UP (same foot forward)

1 x 15kg 
LATERAL LUNGE 
SIDE STEPUPS (same foot forward)

LATERAL LUNGE (switch side) 
SIDE STEP UP (same foot forward)

FORWARD LEAN LUNGE 
LEAN FWD STEP UP (same foot forward)

FORWARD LEAN LUNGE (switch) 
LEAN FWD STEP UP (same foot forward)

SINGLE LEG CALF RAISE 
HOLD! 
FULL RANGE! 
SWITCH SIDE FULL RANGE! 
HOLD! 
FULL RANGE! 
SWITCH SIDE BODYWEIGHT ONLY! 
SWITCH SIDE!

FINISHER!

30/30/60

HEEL ELEVATED SQUATS x2 DUMBBELLS 
X1 DUMBBELL! 
BODYWEIGHT ONLY!

Be sure to cool down after this workout as the slow drill of step ups might lead to stiffness, particularly in the glutes if you are really zoning in on the slowing down of that lowering portion of the step up!

This is a complete leg day that I absolutely loved both during and after!

Cx

Leg Day - Stepups

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

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

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

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

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

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

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

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

Finisher: 
Push ups for 1 minute!

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

I know you will love this session!

Let&rsquo;s go!!!😁

Cx

Epic Abs and Push Ups Workout

Movements involving many muscles at once, others one muscle group only, variations, points of constant time under tension and some high intensity full body movements in here too! A very intense 30 minutes but very focused and formatted in a way to produce a lot of stimulus!

These 30 minutes, I can pretty much guarantee you will get a lot out of it!

The dumbbells I am using for your reference are 2 x 15kg for the first giant set and finisher!

I also use 2 x 8kg for the shoulder pressing and bicep curls.

I then use 2 x 4kg towards the end for laterals, frontals and rear delts!

Aside from dumbbells, you will also need a chair/bench for dips, or you can use your dip bars if you have them! I will be using a chair today!

The timer will be on for 30 seconds per exercise with each giant set, and four exercises will make up each giant set! We then have 30 seconds in between, and we will need that 30 seconds rest!

We perform each giant set for two sets!

This one will pass very quickly, I think!

2 x 15kg 
BENT OVER ROW 
RENEGADE ROWS 
PUSH UP 
PUSH UP TO PLANK

2 x 8kg 
&lsquo;NO LOWER&rsquo; ARNOLD PRESS 
ARNOLD PRESS 
PIKE PUSH UP 
PLANK LADDER

&lsquo;SLOW&rsquo; PACED DIPS 
SLIGHTLY FASTER PACE REPS 
TRICEP PUSH UPS 
WALK OUT TO TRICEP PUSH UP

2 x 8kg 
HAMMER CURL 
WIDE CURL 
PALMS UP CURL 
SHOULDER TAPS

2 x 4kg 
90&deg; AT ELBOW LATERAL RAISE 
LATERAL RAISE 
PARTIALS 
BURPEE JACKS

2 x 4kg 
REAR DELT FLY 
PARTIALS! 
HAMMER FRONTAL RAISE 
OVERHAND FRONTAL RAISE

FINISHER!

30/30/30/30/30

SPRAWL 
RENEGADE ROW TO PUSH UP 
SPRAWL 
RENEGADE ROW TO PUSH UP 
SPRAWL

There isn&rsquo;t one muscle in the upper body not challenged today!! The arms, shoulders, chest and back are all under tension throughout.

Short work period per set, so ever-changing throughout each giant set!

I enjoyed writing about this workout and how each movement connects with the next; sometimes a variation of the previous exercise, less intense &lsquo;on paper&rsquo;, more intense, bodyweight only or full body dynamic!

Have a great upper body session, everyone and enjoy relaxing on the mat, feeling incredible!!

Cx

Fuel Giant Upper Body

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

Essentially 90 seconds before you hit the back again, and likewise with the chest however due to it being antagonist training and superset format, it&rsquo;s going to challenge your entire body in ways of tension but also stability and control.

Following day 26 leg day, for me this was the most demanding of the upper body days within Iron!

Simple movements throughout. The back and chest supersetted together so opposing muscle groups working within the superset but still demanding a lot for the duration.

The timer will be on for 60 seconds per exercise within each superset, so essentially each superset is 120 seconds in duration!

The dumbbells I am using for your reference are:

2 x 20kg

RENEGADE ROWS 
1 x PULLOVERS 
1 x DIAMOND PRESS 
FINISHER - LANDMINE ROW

1 x 10kg

SINGLE ARM HAMMER PRESS 
SINGLE ARM SHOULDER PRESS

2 x 4kg

SINGLE ARM REAR DELT FLYES 
LATERAL RAISES 
FRONTAL RAISES

Workout:

2 x 20kg 
ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

ALTERNATING RENEGADE ROWS 
PAUSE AT BOTTOM PUSH UPS

1 x 20kg 
PULLOVERS 
DIAMOND PRESS

PULLOVERS 
DIAMOND PRESS

PULLOVERS 
DIAMOND PRESS

1 x 10kg

SINGLE ARM HAMMER PRESS 
SWITCH SIDE!

SINGLE ARM SHOULDER PRESS 
SWITCH SIDE!

2 x 4kg

SINGLE ARM REAR DELT FLY 
SWITCH SIDE!

SINGLE ARM REAR DELT FLY 
SWITCH SIDE!

LATERAL RAISE (SLOW) 
FRONTAL RAISE (SLOW)

LATERAL RAISE (SLOW) 
FRONTAL RAISE (SLOW)

FINISHER!

30/30

LANDMINE ROW 
PUSH UP BURN OUT!

Those last push ups.. give it your best shot!!

Your arms, chest, back and shoulders have been under tension thoroughly before these push ups so just have fun with them as only 30 seconds and aim for failure!

Cx

Antagonist Sets

Ready for some heavy lifting? Every part of your upper body will be under tension and load with a series of exercises to promote the growth of muscle.

This entire workout involves dumbbells&#8230; all you will need aside from dumbbells is a mat!

The timer will be on for 60 seconds per exercise with 30 seconds rest inbetween!

The dumbbells I am using for your reference are 2 x 17.5kg, 2 x 10kg and 2 x 4kg. Below are the specific weights I am using for each exercise!

17.5kg 
CHEST PRESS 
CHEST PRESS 
CHEST PRESS

10kg 
FLYES 
FLYES 
FLYES

17.5kg 
RENEGADE ROW 
RENEGADE ROW 
RENEGADE ROW

17.5kg 
PULLOVER 
PULLOVER 
PULLOVER

10kg 
SHOULDER PRESS 
SHOULDER PRESS 
SHOULDER PRESS

4kg 
REAR DELT FLY 
LATERAL RAISE 
REAR DELT FLY 
LATERAL RAISE

Finisher:

10kg 
ALTERNATING FRONTAL RAISE 
FRONTAL RAISE X1 dumbbell

These workouts will highlight to many of us that we can infact consider increasing the weight we have previously used.

It is not often I increase my weight, and infact sometimes I will use lighter weights than I could do such as 15kg for lunges in day 1 or 10kg for the shoulder press whereas I could do heavier if seated etc but I find it helps if I provide what weights I am using in relation to each workout as the timer varies, therefore the rest. Other aspects that affect the weight include when in the workout do I do a certain exercise, what came before it and how many sets.

Though I do think many of you might end up considering upping your weight particularly in lower body workouts as we progress!

We will be hitting the arms specifically on day 5 even though the biceps and triceps were involved in this workout and also within day 3!

You should notice just how much demand is on the triceps on particular during the chest press and also shoulder press!

Day 2 Upper Body! Let&rsquo;s hit it!

Cx

Upper Body Workout

Tempo training back and biceps!

Training your back brings many benefits; including reduced risk of injury that comes from strengthening the back, particularly the lower back. With bent over rows etc that work the erector spines muscles as well as stability from the core help towards a stronger core and lower back.

Training the back also provides balance on the upper body as when training chest, this prevents the chest muscles becoming tight over time and will &lsquo;open up&rsquo; the chest &amp; improve posture.

Not to mention the workload on those biceps during back specific exercises too! We will also include some bicep specific exercises towards the end of the workout but they will be working hard throughout!

For this upper body workout you will need a pair of dumbbells and your mat. If you have a heavier dumbbell or one kettlebell, you can absolutely use it today for the rows!

The dumbbell I am using for your reference is 17.5 kg. I also use 2 x 8kg each on the biceps!

The timer will be on for 40 seconds each per exercise with 20 seconds rest in between!

Each exercise will be performed for 2 sets only! But if it is single side work (such as single arm row), we will perform 2 sets per side!

SINGLE ARM ROW (PAUSE AT TOP) 
SWITCH! 
SWITCH! 
SWITCH!

SINGLE ARM ROW (SLOW ECCENTRIC) 
SWITCH! 
SWITCH! 
SWITCH!

LANDMINE ROW (PAUSE AT TOP) 
LANDMINE ROW (PAUSE AT TOP)

LANDMINE ROW (SLOW CONCENTRIC) 
LANDMINE ROW (SLOW CONCENTRIC)

PULLOVER (SLOW ECCENTRIC) 
PULLOVER (SLOW ECCENTRIC)

PULLOVER (PAUSE AT BOTTOM) 
PULLOVER (PAUSE AT BOTTOM)

X1 ARM SUPINE ROW (PAUSE AT TOP) 
SWITCH! 
SWITCH! 
SWITCH!

DEADSTOP ROW 
SWITCH! 
SWITCH! 
SWITCH!

HAMMER CURLS (PAUSE AT TOP) 
HAMMER CURLS (PAUSE AT TOP)

PALMS UP CURL (SLOW CONCENTRIC) 
PALMS UP CURL (SLOW CONCENTRIC)

WIDE CURLS (SLOW ECCENTRIC) 
WIDE CURLS (SLOW ECCENTRIC)

HAMMER CURLS (SLOW ECCENTRIC) 
HAMMER CURLS (SLOW ECCENTRIC)

Finisher:

20/20/20

(Curl at 1/2 way!)

WIDE CURL HOLDHAMMER CURL HOLDPALMS UP HOLD

The finisher had me! Even one curl became a struggle!! What a way to finish!

I hope you feel AMAZING after this.. I sure do!!

Cx

Tempo Back & Biceps

Tempo Week

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

Day 4 in the Kick-ass Kettlebell series and it&rsquo;s Kettlebell Cardio filled with supersets... this 30 minute workout will put your muscular endurance to the test!

For this workout you will need a kettlebell (or multiple weights either dumbbells or kettlebells!) and your mat for to set kettlebell/dumbbell on during burpees and cool down!

The kettlebells I am using are 16kg and 12kg each.

The timer will be on throughout for 1 minute of work, straight into another minute of work (typically a variation of a swing) followed by 20 seconds of rest!

GOBLET SQUAT 
SWING 
GOBLET SQUAT 
SWING 
1 1/2 REP SUMO SQUAT 
SQUAT TO SWING 
1 1/2 REP SUMO SQUAT 
SQUAT TO SWING 
CLEAN TO SQUAT 
ALTERNATING HAND SWING 
CLEAN TO SQUAT (switch) 
ALTERNATING HAND SWING 
PUSH PRESS 
SINGLE ARM SWING 
PUSH PRESS (switch) 
SINGLE ARM SWING 
RDL TO STAGGERED SQUAT 
STAGGERED SWING 
RDL TO STAGGERED SQUAT (switch) 
STAGGERED SWING 
SQUAT X2 TO PUSH PRESS X2 
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS) 
SQUAT X2 TO PUSH PRESS X2 (switch) 
BURPEE (PUSH UP, CLEAN, SQUAT TO PRESS)

Finisher:

3 MINUTES ALTERNATING HANDS SWING!

Go at your own pace... pick a weight that suits the superset but if you have only heavier weights than you&rsquo;d prefer simply pause when you need to!

Also if you have a weight than is lighter than your prefer, focus that bit more on slowing down the first exercise or adapting it make more challenging such as perform shoulder press instead of push press and goblet squat 1 1/2 reps instead of 1 full rep.. adding that 1/2 rep makes it more challenging!

This is a sweaty session that you&rsquo;ll love!!

Cx

Kettlebell Cardio

Kick-ass Kettlebell

Upper body, lower body, upper body and so on! We will welcome a longer duration between revisiting compound upper and lower body movements due to the formatting. A great way to promote being able to lift slightly heavier per exercise even though technically rest is on the shorter side. 
 
The timer will be on for supersets with the first exercise being 40 seconds, followed then by the next exercise for 30 seconds. We then have 20 seconds rest in-between each superset! 
 
We are alternating between upper body and lower body supersets so you will have come across this format during the EPIC Programs if you have completed some of those! The term is known as Peripheral Heart Action (PHA) and there are various ways of incorporating this technique into your training. I usually use it to allow for more volume due to alternating so essentially within this workout, we hit chest and triceps for 70 seconds, but we then have 3 minutes before we hit it again! 
 
I have always had a passion and interest for learning and taking research findings into consideration and applying elements into my training and daily life. I think that&rsquo;s why I love variety... as nearly all formats, weights, timings, structure etc have a purpose and/or cause an adaptation. You will likely have experienced many training methods spanning the EPIC Programs and other series on this channel. 
 
For this workout, you will need some dumbbells, a mat, a chair or bench for Bulgarian lunges and a yoga block or stepper to elevate the heels for heel elevated squats. 
 
Of course, you can perform regular lunges as opposed to Bulgarian lunges or high squats as opposed to heel elevated if you prefer! 
 
Adapt this workout to suit you! 
 
Slow and steady with cardio even though not necessarily what you might always connect with the concept of cardio&#8230;there absolutely is cardio elements within lifting weights. 
 
We will finish with a flow that is the Maker, primarily an upper body but involves the entire body that will be combined with high squats to truly finish feeling worked but proud! 
 
The dumbbells I am using for your reference are 2 x 17.5kg and 2 x 10kg each. 
 
X2 
 
2 x 17.5kg 
CHEST PRESS 
PUSH UPS 
 
STATIC LUNGE 
BODYWEIGHT ONLY (same side) 
 
STATIC LUNGE 
BODYWEIGHT ONLY (same side) 
 
X2 
 
2 x 17.5kg 
RENEGADE ROW 
LANDMINE ROW 
 
SUITCASE SQUAT 
GOBLET SQUAT 
 
X2 
 
2 x 10kg 
 
SHOULDER PRESS 
UPRIGHT ROW 
 
BULGARIAN LUNGE 
BODYWEIGHT ONLY (same side) 
 
BULGARIAN LUNGE 
BODYWEIGHT ONLY (same side) 
 
X2 
 
2 x 10kg 
 
ARNOLD PRESS 
PARTIAL LATERALS 
 
HEEL ELEVATED SQUATS 
BODYWEIGHT 1/2 REPS! 
 
FINISHER! 
 
60/30/60 
 
MAKER! 
HIGH SQUATS 
MAKER! 
 
I think you will love this session! Mentally being aware that you rotate between upper and lower really will help motivate you to work that bit harder knowing that your legs will have a rest as upper body next! 
 
I hope you all have a fantastic session and lift the very best you can with intent on every rep! 
 
Cx

Fuel Full Body PHA Training

It&rsquo;s all about the slow eccentric (controlling the negative portion), followed by a faster, almost explosive tempo on the concentric (lifting portion)!

The timer will be on for the majority of the workout 40 seconds of work with 20 seconds of rest in between each set!

The dumbbells I am using for your reference are 2 x 15kg for the chest at the beginning. I then use 2 x 8kg and 2 x 4kg for the shoulders and triceps 
I also use 1 x 8kg for the finisher sets!

On-screen during the rest period it will clearly say what weight I am using if I have changed it since the last set! It is also detailed below just for your reference!

2 x 15kg 
&lsquo;SLOW ECCENTRIC&rsquo; CHEST PRESS 
&lsquo;SLOW ECCENTRIC&rsquo; CHEST PRESS 
REP IT OUT!

STAPLE 
WALK OUT TO TRICEP PUSH UP

SLOW ECCENTRIC&rsquo; DIAMOND PRESS 
&lsquo;SLOW ECCENTRIC&rsquo; DIAMOND PRESS 
REP IT OUT x1 DUMBBELL!

STAPLE 
WALK OUT TO TRICEP PUSH UP

1 x 8kg 
50/10 
SLOW ECCENTRIC&rsquo; X1 SHOULDER PRESS 
SWITCH SIDE! 
SWITCH SIDE! 
SWITCH SIDE!

PUSH PRESS

STAPLE 
WALK OUT TO TRICEP PUSH UP

SLOW ECCENTRIC FRONTAL RAISE

SLOW ECCENTRIC FRONTAL RAISE

&lsquo;FASTER&rsquo; PACE!

STAPLE 
WALK OUT TO TRICEP PUSH UP

2 x 4kg 
SLOW ECCENTRIC REAR DELT FLY

SLOW ECCENTRIC LATERAL RAISE

SLOW ECCENTRIC REAR DELT FLY

SLOW ECCENTRIC LATERAL RAISE

PARTIAL REAR DELT FLY 
PARTIALS LATERAL RAISES

STAPLE 
WALK OUT TO TRICEP PUSH UP

BODYWEIGHT DIPS (SLOW LOWER)

BODYWEIGHT DIPS (SLOW LOWER)

COBRA PUSH UPS

FINISHER!

8kg

40/20&#8230; 
SPRAWL 
STANDING DIAMOND PRESS 
SPRAWL 
FIGURE 8! 
SPRAWL 
DRIVE THE CAR!

You will appreciate the dynamics involved within the staple and an opportunity to not only perform bodyweight but also increase the heart rate that bit more!

Overall this workout is a hypertrophy workout with the focus on increasing time under tension during the eccentric (lowering) phase to promote increased strength, stability, control of joints and stronger connecting tissues&#8230;. all with a dynamic staple in between!

Cx

Fuel Shoulders, Chest & Triceps

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 

Glutes, glutes and more glutes!! &lsquo;Mind to the muscle connection&rsquo; will be the focus in this 40 minute glute workout, performing each rep slow, controlled and to the maximum range of motion!

Consider having to pause a positive! If you are performing the reps with control, focus, really moving through the full range of movement available then you will absolutely need to pause at points!!

The timer will be set for 3 minutes per complex with 30 seconds rest between each complex!

For this glute isolation workout, you will need a pair of dumbbells, one heavier dumbbell, a kettlebell and you can use a barbell for hip thrusts if you have access!The dumbbell I am using is 25kg.

A chair or bench is required for the hip thrusts and Bulgarian lunges however you can perform lunges with both feet on the floor and instead of hip thrusts, you can perform bridges on the mat.

HIP THRUST x10 
&lsquo;SLOW&rsquo; HIP THRUST x10

SEATED ABDUCTION x15 
B/W HIP THRUST x15

SUMO SQUAT x10 
1/2 REP x10 
B/W 1/2 REP x10

FWD LEAN BULGARIAN LUNGE x15 
REAR STEP LUNGE x15

FWD LEAN BULGARIAN LUNGE x15 
REAR STEP LUNGE x15

SIDE LEG LIFT x10 
CIRCLES x10 
CIRCLES (switch direction) x10

SIDE LEG LIFT x10 
CIRCLES x10 
CIRCLES (switch direction) x10

DONKEY LIFT x10 
PULSES x10

DONKEY LIFT x10 (switch side) 
PULSES x10

SINGLE LEG BRIDGE x20 
GLUTE BRIDGE JUMP x10 (alternative provided)

SINGLE LEG BRIDGE x20 
GLUTE BRIDGE JUMP x10

Finishers!!

30/30&#8230;.ABDUCTION COMBINATION!

UPRIGHT ABDUCTION 
ON ELBOWS ABDUCTION 
FLAT ABDUCTION 
UPRIGHT ABDUCTION 
ON ELBOWS ABDUCTION 
FLAT ABDUCTION

20/20..

ABDUCTION BURNOUT!

PULSES! 
HOLD! 
PULSES! 
HOLD! 
FULL RANGE!

Oh yes! What a session!!

Control and range of motion is the key! Make the most out of every rep!!!

The slower the better!!

Cx

Complex Glute Workout

Complex

Day 2 in the Kick-ass Kettlebell Series and it's COMPLEXES!

Each complex will be approx 3 minutes duration with 45 seconds rest between each complex! Simply work through each of the exercises in the complex for the number of reps at your own pace and once you have completed all of the exercises with relevant reps, repeat until the 3 minutes is complete!

Shoulders, chest, back, core, entire lower body working!

Complex training really allows for you to work at your own pace depending on the weight you are using, your experience and co-ordination so it really is you vs you!

All you will need for this kettlebell workout is a kettlebell and your mat! You can absolutely use various weights of kettlebells and also dumbbells if you prefer! I will be using 2 kettlebells, one being 16kg and the other 10kg, however I will put on screen which weight I am using for each complex just for your reference!

Complex 1 
Curl to press x5 
Supine row x5 
Pass under lunges x10

Complex 2 
Uneven squat x10 
Uneven rear step lunges x10 
Swings x10

Complex 3 
Rows x10 
Rows x10 
Walking swings x10

Complex 4 
Frontal raises x10 
1 1/2 sumo squats x10 
1 1/2 RDL x10

Complex 5 
Uneven chest press x10 
Uneven chest press x10 
Diamond press x10

Complex 6 
Clean to press x5 
Windmills x5 
Single arm swing x10

Complex 7 
Rear step lunges x5 
Squat to press x5 
1/2 staggered RDL x5

Complex 8 
Staggered squat x10 
Staggered swing x10

Finisher: 
2 minutes

Alternating hand swings!

Try to make each transaction as smoothly as possible and manoeuvre your body to gain the biggest range of motion out of each rep!

Depending on the weight you are using, you may go at a faster pace or slower pace than me but it&rsquo;s all on screen the exercises and reps!

If needs be, bend at arm slightly during RDLs to gain larger range of motion if kettlebell touching floor!

How could you not love complexes!!?

 💓Cx

Complex Kettlebell

Perfect combination&#8230; chest and shoulders workout! A solid session targeting the chest with chest press &amp; flyes then onto the delts with pressing, raises and some isolation!

All you will need for this upper body workout is a pair of dumbbells and your mat! The dumbbells I am using for your reference are 15kg each and 8kg each!

The timer will be on for 45 seconds of work each set, 15 seconds rest!

CHEST PRESS 
TOP, BOTTOM, FULL RANGE! 
PALMS FACING PRESS 
DEADSTOP CHEST PRESS 
ALTERNATING CHEST PRESS 
DIAMOND PRESS 
1 1/2 REP DIAMOND PRESS 
FLYES 
PALMS FACING FEET FLYES 
ALTERNATING FLYES 
SHOULDER PRESS 
BOTTOM, TOP, FULL RANGE PRESS! 
ARNOLD PRESS 
SINGLE ARM PRESS 
SWITCH SIDE! 
ALTERNATING LATERAL RAISES 
PARTIALS 
FACE PULLS 
BOTTOM, TOP, FULL RANGE FRONTAL RAISE! 
DRIVING CAR!

When &lsquo;driving the car&rsquo;, try to think about extending the arms out in front as far as possible!! It is a lot more challenging!!😉

A great workout to save for when you just want to grab your dumbbells and so some upper body strengthening! 😁

Cx

20 Min Chest & Shoulders

No Repeat Week

Intense no jumping EMOM high intensity workout.

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

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

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

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

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

NOTE:

⭐️Perform flutter kicks with legs higher if needed.

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


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

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

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

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

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

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

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

Cx

Workouts

Epic 30 Min Burnnnnnn HIITEpic I

Epic II Cardio Dumbbell Full BodyEpic II

Christmas Strength & CardioCaroline's Christmas

Fuel No Repeat Full BodyFuel

Circuits & Step UpsIron

Compound & IsolationIron

Dumbbell CircuitsIron

Rows, CurlsIron

Pyramid HypertrophyPyramid

Epic II Sweaty CircuitsEpic II

Christmas Shoulder WorkoutCaroline's Christmas

Calisthenics HIITCaroline Calisthenics

Epic Chest and TricepsEpic I

Beastmode Strength & SweatBeastmode

Leg Day - StepupsIron

Epic Abs and Push Ups WorkoutEpic I

Fuel Giant Upper BodyFuel

Epic II 50 Min Compound Leg WorkoutEpic II

Antagonist SetsIron

Upper Body WorkoutIron

Tempo Back & BicepsTempo Week

Epic II Epic Emom HIITEpic II

Kettlebell CardioKick-ass Kettlebell

Fuel Full Body PHA TrainingFuel

Fuel Shoulders, Chest & TricepsFuel

Epic II Elevated Calisthenics Epic II

Complex Glute WorkoutComplex

Complex KettlebellKick-ass Kettlebell

20 Min Chest & ShouldersNo Repeat Week

Epic Intense Emom Full Body HIITEpic I