Anyone else doing Caroline Girvan's EPIC programme?

Did the day 15 HIIT session yesterday, I think I pulled something as my whole left side (shoulder, left lumbar region, knee) is very sore.

I think I’ll stick to yoga and stretching (and the knee pain exercises!) for a couple of days then get back on the wagon. I too have bought adjustable dumbbells so I can slowly increase, plan is to get to 10kg for some of the squats by the end.

We stayed in a hotel this week gone and I did something that I’ve never done before - I used the hotel gym! Twice!

Now back home and have 3 weeks until we go away for another week. So my plan is to start the 1 week complex series tomorrow and then follow up with the Beast Mode. After the holiday I want to knuckle down with the Heat series.

Re: bone density, I’m going to have a dexa body scan in September. Very curious to know the results!

Just hopping on this thread as it's very inspiring!
I run four times a week but at 50 I'm seeing what reduced bone density is doing to my mother so I want to head that off starting now.
I like to think I'm fairly fit but will ease myself in gently I think.

Oh goodness, I already ski like an old woman, I stick to the more pedestrian pistes and slow down if I find myself going too fast. I thought it was a heightened sense of self preservation as opposed to my no fear hurtling down a mountain in my 20s. But no, it’s me being old in my head. It started quite a while ago too, my DD skied faster than me at age 7.

You go @Upupandiwent!! I'm 67 and I am so, so glad I discovered all these online exercise programmes. I was always quite fit, but never got used to going to the gym. I only started exercising post-menopause and I'd hate to think what I'd be like if I hadn't. Looking at other women my age can be frightening...

I'm not kidding myself: I'm less flexible now and my cardio capacity is not what it used to be, but I am way stronger than in my 40s. I'm never ill. I have tons of energy. I've been told I ski like a young woman!

I'm aware I sound a bit evangelical, but catching the exercise bug is truly life-changing

Thank you, @FlowerArranger! I'm feeling very motivated at the moment. I want to do this for my future health. I want to get older feeling strong and fit, rather than weak and prone to illnesses.

@Upupandiwent - see my earlier posts about workouts that are easier than Caroline's, particularly Lucy Wyndham Read and Rebecca Louise. The latter has loads of 10-minute arms workouts using weights.

My favourite leg workout:

And this for abs:

And arms:

Jake du Pree on Popsugar Fitness and the Tabata workouts with Ranier Pollard are good full-body workouts that are less challenging than Caroline Girvan:

youtu.be/XIeCMhNWFQQ

If you are fairly new to exercise, you may want to check out Redefining Strength to make sure you are doing more complex moves correctly, e.g. planks, push-ups and working with weights:

If you want to focus on using weights, I'd start off with Rebecca Louise's short workouts, increasing the weight gradually and once you feel strong enough, do two a day, before 'graduating' to Caroline. But don't forget to include rest days!

With Caroline, I'd start off with her shorter lower body workouts as they are less challenging than upper body press-ups. Then start dipping your toes into Beastmode and EPIC. Challenge yourself, but always remember to focus on form rather than trying to lift weights that are too heavy for you.

Thanks everyone. Im fairly but need to add some weights as I'm 53 and not very strong.
This thread is really useful and inspiring. I'm going to try some of the 'easier' workouts before trying Caroline Girvan.
I need a programme to work through to keep me motivated, so if anyone has any suggestions that would be great.

@Melassa mine is just a cheap latex one from ebay! They seem to come in 5 shades of pink and the one I use is medium. I am a weakling though so you may want heavier.

@BigButtons I only use 3kg weights and have seen real definition in my shoulders!

I finished epic one last month 💪🏼 brilliant programme. Haven't did much since 😳
Going to start epic 2 on Monday. I cannot motivate myself to exercise at home unless I'm doing her full programme.

Beast mode full body done today. Great workout and I liked the add on too. Felt they complemented each other well.

@Moonflower12345 I will try that! I need to buy a decent resistance band, I found one in my office that was a sample for a free gift, but there is very little resistance in it (it was cheap I suppose).

I’m new to resistance bands, is there an ideal level of resistance I should be looking for?

@BigButtons I hope we are getting fitter! There were times in the first sessions I felt sick, but it happens rarely now and only on the complex HIIT moves. I haven’t noticed any physical difference yet, but my DP tells me he’s noticed I’ve firmed up. So all promising!

Yes you are right FlowerArranger: sabri definitely pushes merchandise a lot and her new app. Sometimes she is a bit too hectic and loud for me so it depends on my mood. I do think her workouts are more organised now though - a proper timer for starters!

I also don't like sabri's claims of "abs in 14 days" etc etc. It simply isn't true. Girvan is much more down to earth and realistic. Now I tend to do abs as an add-on to my main workout session so choose girvan or sabri depending on how I feel.

I must check out anna for cardio. Forgot yesterday.

@flowerarranger thanks will check that out too. I don't have dodgy knees usually but just upper my weights and think I didn't watch my technique carefully enough one CG session! Still I think mixing it up a little could be good.

@Taytotots - if you have dodgy knees, try Lucy's Thigh & Glutes workout:

I used to do this almost every single day for about 6 months, and I still do it several times a week. The key is to do each movement very slowly, deliberately, controlled.

My thighs are rock solid muscle! I thought that, given my age, I couldn't improve as a skiier, but thanks to the lovely Lucy, I can

Agree - Heather Robertson is very good too.

@SophieLion - I tried Lilly Sabri a couple of years ago. I'm sure she's quite good, but I couldn't really engage with her. I found her less organised, a bit casual and also pushing merchandise at times.

The thing is though, engaging with an online fitness guru is a very personal thing. I'm sure the in-your-face, shouty, over-enthusiastic trainers have their followers too. I've gone off Rebecca Louise somewhat for this reason and generally prefer her older videos.

I like Caroline, Anna/Growingannanas and Lucy because they are very professional, their workouts are well planned and meet my needs, and they are very pleasant and lovely people.

@Melassa have you tried putting a resistance band around your upper arms for the triceps push up? I saw it mentioned on the fb group and it has helped me a lot (I can go down to the floor but struggle to push myself back up)

I'm doing Caroline Girvan now but did Heather Robertson's program first. Both recommend on here. I would say Heather's is a bit easier and a good prep for Caroline. Will look up growingannanas though as think my knees might thank me!

I did the hour one today, either I’m getting fitter but it wasn’t too bad and passed quite quickly too.

I cannot do a triceps push up though. Which is bizarre as it appears they’re the same as chaturanga push ups in yoga, which I’ve been able to do. I tried doing a half chaturanga (how do you spell it?) to updog today but had trouble getting my arms down to 90 degrees. Maybe I’m still too stiff from shoulder day or something.

Happily no aches from the glute and hamstring workout yesterday, but I will definitely do a soothing deep stretch over the weekend.