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Original poster

Anyone else doing Caroline Girvan's EPIC programme?

894 replies

BigButtons · 22/07/2021 15:50

I thought I was pretty fit and toned. I have exercised consistently most of my life: weights, cardio, hit, running etc ( now 53). I have just finished day 8 of EPIC and feel like a complete wuss. It was the lunges one. I wanted to be sick even though I was standing infront of a large fan the entire time.
How do people actually manage to get through these? I have just looked ahead to the burpee day and feel like I am simply not up to this. Sad

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Original poster
BigButtons · 23/08/2021 10:52

@ladybranstonpickle I agree with @Melassa. If you are new to weights start low to avoid injury and get your form right. I prefer to move up slowly rather than big jumps. Smile

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Original poster
BigButtons · 23/08/2021 10:50

@FlowerArranger Thanks for the pics. The genetic curvature I have in my lower back is what causes the issues with keeping it flat. My abs are pretty strong and flat and abs workouts will definitely help, but sadly won't cure the issue.
I have just finished the day 28 posterior chain work out. Oh those RDLs were tough, but I really worked at concentrating on my form , keeping my back as fast as possible and shoulders pulled back. Even managed a lot of it with my upped weights which are now about 7kg.
Before I started with EPIC I would never have imagined using these weights. I could swing a 12kg bell but never get past 4kg dumbbell without damaging my rotator cuff.
I have a feeling I won't be able to walk well later and certainly not bend over!
Am going to do a RL abs now ( with the sound turned down!!)

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FlowerArranger · 23/08/2021 10:42

If you have the space I'd get a rowing machine rather than an exercise bike.

Melassa · 23/08/2021 10:32

Should say bitter experience, not butter!

I don’t have a spin bike, or a generic exercise bike. I did have one many moons ago but apart from a spurt of enthusiasm lasting a week I never really used it and ended up selling to my neighbour.

Melassa · 23/08/2021 10:29

Hi @ladybranstonpickle I would start lower. Mine were 3kg to start with then I moved to 6kg. I still use the 3kg on some of the flies and lateral raises as 6kg is still a bit of a challenge on those. It’s better to start lower and do the exercises correctly and with relative ease, than go for a higher weight from the off and end up pulling something. The voice of butter experience!

ladybranstonpickle · 23/08/2021 10:20

Morning all, did Day 5 this morning. Really need to sort out some dumbells or I can't start EPIC! What weights do people use? I am thinking to start with 5kg & 8kg, or is that too ambitious?

Does anyone have a spin bike at home? We are moving in September and I will finally have a guest room - thinking about getting an exercise bike. Definitely not Peleton, but I see Echelon or Apex on the second hard market for £600 or so.

FlowerArranger · 23/08/2021 07:32

This is my set-up:
Horse stall mat
Rug
2 yoga mats

It’s absolutely crucial when doing abs exercises to ensure that your lower back stays on the mat. If you need to lift your lower back to be able to do it, you are not strong enough. Persevere and in time you will be able to do it.

I’ve been doing Rebecca’s Best Abs workout almost every day for about 18 months or so. Also doing some of Caroline’s abs with weights. Now graduating to that cute chap with the tattoos…

A strong core is the key to everything else. And abs work sure as hell strengthens your core! 😃

Anyone else doing Caroline Girvan's EPIC programme?
Original poster
BigButtons · 23/08/2021 07:11

@FlowerArranger do you put these things under the small of your back?

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FlowerArranger · 22/08/2021 22:19

It certainly helps to have a comfortable and supportive set up for abs exercises. I bought a stall mat (from a company that supplies mats for horses' stalls LOL...). It's 1" thick and made of old tyres. On top of this I have a thick rug and two high quality yoga mats.

I cannot emphasise too much how absolutely key abs workouts are. I may have mentioned in one or two of my prior posts that I am not in the first flush of youth; truth be told I'm a granny. And yet, I am stronger and fitter than most of the 30 year-olds I come across on an average day. Yes, I'm stealth boasting but it is true Wink.

Rebecca Louis gets a lot of flack for her endless and irritating chatter about Alfie and what not, but she has some great but not too challenging abs workouts. Just turn the sound right down... Do it every day and you'll soon see results. That tatood chap I linked in another post is also very good.

Original poster
BigButtons · 22/08/2021 22:15

@ManxRhyme thanks!
The cushion under the head makes sense. I always find it easier to keep my back flat if my head is raised. I’ll give that a go next time 👍

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ManxRhyme · 22/08/2021 21:27

@BigButtons I put two exercise mats one on top of the other to cushion the lower back better. Another tip I got from Mutu (pelvic floor and core programme) is to use a pillow or cushion under your head so that your back and rib cage is fully flush to the mat (neutral alignment) if that's the problem for you.

Original poster
BigButtons · 22/08/2021 19:18

m.youtube.com/watch?v=UilbuIgSkEs&t=23s

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Original poster
BigButtons · 22/08/2021 19:11

@ManxRhyme so you double the mat up under your lower back as @Melassa has suggested?
I will try that, thanks. I do put my hands under my hips but will try a pillow next time.
On the overs 50’a cg group someone put up a great link for thoracic stretches. I’ll go abs find it. I did it today after my workout.

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ManxRhyme · 22/08/2021 19:04

I'm the same with the abs work @BigButtons. Lately I've found that doubling up on the exercise mats for abs help, my back is happier for it.

I modify all the time! Can't do the skull crushers or the triceps push up unless on knees. I did burst out laughing when she said, if you can't do the skull crushers then 'just' do the triceps.

Day 33 is fairly gentle. Legs are hard work so I dropped to lighter weights when it got too much but the bicep work was fairly relaxed (for CG 😅).

Melassa · 22/08/2021 16:46

Definitely better than nothing! I don’t think I did many reps of any of the push-ups so 4 is good going!

For the abs on your back, would it help to put a pillow under your bum and another or a block under your back? I seem to remember from a yoga session, don’t know who with, that this would help take the pressure off your lower spine and limit the possibility of arching up?

FlowerArranger · 22/08/2021 14:43

@BigButtons - you need a few sessions with Jake DuPree and Ranier Pollard Wink

All this body fitness stuff has to be fun!!! Flowers

Original poster
BigButtons · 22/08/2021 14:43

Well bah bloody humbug.
I suppose it must have done something- better than nothing.
Off to find a decent whole body yoga stretching routine now……..

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Original poster
BigButtons · 22/08/2021 14:17

Well I am halfway through and feeling utterly deflated. I could barely manage any of the abs as my back just can’t cope with those sort of exercises. Now onto the bloody push ups . I am managing about 4 in each set, so so far I have done barely any of this work out and what I have managed has been modified to with one an inch of its life.
How depressing and yesterday was a good day 🧐😢

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Melassa · 22/08/2021 14:07

If I only go as far as 90 degrees then at times I can manage around 15. If I go right down to the floor then I’m lucky if I manage 3!

FlowerArranger · 22/08/2021 13:48

Push-ups? OMG...... I'm just happy if I can do 6-8 bog standard push-ups in succession...

Melassa · 22/08/2021 13:37

Yes, there is a bit of a push up medley going on, I ended up on my knees for part of the diamond ones and all the skullcrusher ones. She says if some are too hard just revert to the tricep push up instead but I don’t like those either!

Original poster
BigButtons · 22/08/2021 13:32

@Melassa well done. I am about to do day 27 triceps and abs. I see there are a lot of push up😮🥴- think I will be on my knees for most of those!

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Melassa · 22/08/2021 12:28

Did the day 29 dynamic and isometric full body. Some of those holds were hard! Still, got through it and looking forward to my first EMOM tomorrow 😬

Original poster
BigButtons · 21/08/2021 23:07

I’ve done that thigh and glutes one a few times- hurts like **ck!

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FlowerArranger · 21/08/2021 18:09

Here is Lucy's Thighs & Glutes:

Here are some effective stretches from Redefining Strength:

And this is what I have on the menu for tomorrow :

Flowers
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