Getting fitter and stronger with Caroline Girvan- all welcome!

Thanks @chloechloe. This morning I did a warm up then the first of CG's iron series (legs). CG used 15kg dumbbells and I used 7.5kg but I shouldn't compare myself to her 😆. I was shaking by the finisher! Did the Bowflex 3 min plank workout afterwards but only managed 2.5 mins before I collapsed! I'll work up to 3 mins hopefully soon.
Thanks all for the advice. I'm loving it so far.

Hi @pharmachameleon I’ve fallen off the wagon over Xmas but am a recent convert to CG too. You must already be fit from the Les Mills workouts, so I suggest you do the Epic Beginners 1 week Programme to get familiar with the moves and then repeat if you feel you need to.

After that I started with Heat as I struggle to find time to do more than 30
minutes and most of the other Programmes habe longer sessions. I printed off the schedule which you can find on her website. I then google the day I’m on to do the workout and tick them off as I go along.

If you have time to do longer workouts you
could equally do any of the other Programmes. Hope that helps!

It's not just about preventing muscle loss, @pharmachameleon . Preserving bone density is equally if not more important. How old are you? I think a bone density scan in one's 50s is an important bench measurement. Mine showed the beginnings of osteopenia, which I was able to stabilize through my workouts.

I don't really care about wrinkles, but I'll do anything I can to preserve my physical strength. I look at other women my age and what I see is scary. My friends tell me "I don't know how you do it!" - but until about 3 years ago I didn't take fitness training seriously. I walked a fair bit and occasionally I'd do some mild aerobic workouts, but it never occurred to me to work out with weights, or do planks and serious abs exercises.

I've come a long way. I'm not actually sure how I found Caroline. I vaguely remember working out with Jo Wicks during lockdown, then I came across Lucy and Rebecca and Popsugar Fitness and a few others - and the rest is history!

That's fantastic! I'm in awe of your dedication @FlowerArranger. I'm worried about the inevitable muscle loss as I age too so I really need to step it up a gear. I'm slim but have rubbish upper body strength and little muscle definition. This is the year I'm getting buff thanks to this thread! 😂

I wish I could be like Allesandra Ferri - I saw her in Woolf Works with the Royal Ballet and you'd never have thought that she was then in her late 50s.

en.wikipedia.org/wiki/Alessandra_Ferri

Well, first of all I'm retired, so finding the time is rarely an issue.

I find Caroline's workouts very energizing. Somehow I always want to do more!

I believe a strong core is absolutely vital, so planks are non-negotiable.

I do 75 to 90 minutes most days, with a rest day every 5 to 8 days. My rest days aren't planned - they just happen when other stuff takes priority.

I could probably challenge myself more with the weights if I did less, but I'm not totally focused on lifting heavy.

At my age, overall fitness, flexibility and balance are my priorities.

Woah @FlowerArranger that's amazing! How often do you do this weekly? I've kind of got into the habit of shorter workouts over the years that the thought of a 90 min workout fills me with fear! Might be easier to do a longer workout less often though than to try and fit in a shorter workout almost daily.

I think Anna's HIIT workouts perfectly complement Caroline's weight based workouts. I often add on half or even a whole one:

First a warm-up, i.e. stretches and some running on spot/jumping jacks
Then Caroline's workout
Then the Bowflex 3-minute plank
Then 20-30 minutes Growingannanas
Plus (if i have any energy left...), Rebecca's Best Abs or Caroline's Braced Abs and Core
Finish with cool-down.

Total 90 minutes or so.

Followed by an omelet and a cup of tea 😎

My hamstrings and glutes were sore this morning after the beginners whole body dumbbell workout yesterday! I didn't want to do any lower body weights today so I did a 30 min growingannanas HIIT class and that was bloody good too!
Thanks for all the tips on this thread.

I feel almost weepily hopeful to read that. I don't feel like me anymore. It would be wonderful to feel strong again. Thank you.

Hey, @WishIWasACavewoman - I'm quite old (late 60s 😱) and yet...... I can do it. 2.5 years working out with Caroline and I am fitter than I was in my 30s. It is sooooo worth it.

Always remember it's you against you. Use weights that are challenging but which you feel comfortable with. Modify and/or substitute. Just as long as you are doing it, you'll get there.

Life changing. It really is.

Thank you so much @BigButtons and @FlowerArranger . I'm still petrified but now I know what to be petrified of!

I haven't worked out with weights beyond the odd gym induction over the years. I only have light handweights at home- but have requested some for my birthday coming up this week! I gather the Beginner one is bodyweight anyway? And will also check the plank one and others from the website - I haven't actually done that, just grasped at the straws of people's success stories while contemplating my deteriorating body

Thanks everyone that's hugely helpful. Must confess I'm quite impatient and didn't watch/read the introductions. I'll do that now though. I have two barbells at home and a set of adjustable dumbbells. Have weights from 10kg right down to 1.25.

Oh, forgot to mention....... very important to watch and listen to her introductions!

I usually watch these the night before and again while I warm up before the workouts.

Warm-ups are crucial

What weights are you using? Have you worked out with dumbbells before? It really pays to get to grips with Caroline Girvan's workouts before embarking on one of her programs.

I have also found the following very useful for preparing me for Caroline:
Bowflex 3-minute plank - which I do almost every day.
Rebecca Louise's Best Abs
Lucy Wyndham Read's Thighs & Glutes

I would recommend that you repeat the beginner's sessions until you feel confident, then go on to either EPIC 3 or Heat. If I remember correctly, EPIC 1/2 consist of longer workouts and are therefore tougher.

Personally I never actually looked at the program guides. Just remember to fit in a rest day after 5-8 workouts - preferably an active rest day, i.e. a fast-paced walk or some stretching or a short tabata HIIT. Or simply take it easy for a day!

I'm wondering the same @pharmachameleon . I've been reading back in the thread and a couple of times the recommendation has been to do EPIC Beginners followed by EPIC Heat.

I'm a bit petrified but need to drastically increase my strength as I'm having chronic knee and hip issues and every time I try to restart running I hurt myself. 54 and sedentary job are doing their worst.

I'm easing in with daily yoga this week but want to start Caroline Girvan next week and assuming I survive will do the sequence above.

Oh god-just tried to download a programme guide and there's only one for EPIC Endgame. Where does this fit in?

I know this is an old thread but hoping someone can help as I'm really confused! I have done Les Mills classes at home for years (Bodypump, Bodyattack, spin etc) but have come across CG's videos on YouTube and they look fantastic! I especially love the fact she doesn't speak throughout the class 😂
I'm a bit mixed up with how to progress through the programmes though and don't find YouTube a great layout to see each sessions of her classes. I did a full body dumbbell workout on the EPIC Beginner's routine today and really liked it but I see there's only 5 beginner's videos so not sure where I go after this. Would I work through EPIC 1 then 2 then 3 then Heat? Then go to Iron?
Sorry I'm sure this has been asked before but I'm still confused. Thanks

I've had a tiny setback on my Iron program.Not only am I a day behind (missed Day 5 Arms and Abs as it was the day of my daughter's birthday party), but I somehow tweaked my lumbar on Monday lifting weights off the floor to begin a static lunge :( in Day 6 Quads.

Got about half way through and stopped as was scared I was making it worse. Back in May I really hurt my sacroiliac joint and had to take about a month off so very cautious now. Managed to do Day 7 Shoulders and Triceps yesterday but not sure about catching up with Day 8 Glutes & Hamstrings today....plus we have work drinks anyway. Might just take today off and double up over the weekend.

In other news the weather is making me so hungry!! Could not resist a croissant this morning and am craving a tuna melt for lunch. Trying to make it fit into my macros, but defintely not my usual way of eating!

Evening all. Can anyone offer some advise on frequency of workouts?

I’ve done (partially) EPIC I previously by doing the 3 upper body/lower body workouts then swapping the Hiit/cardio days for running. Loved it and definitely got stronger.

A friend and I have now embarked on EPIC III but due to other training commitments, we can only do 2 x week. So we’re picking 1 upper body and one 1 lower body. However, it’s really hard esp as I assume we’re not quite making the gains required to handle the tougher workouts. Also, I read recently that if you only strength train 2 x week, then both those should be full body.

Thoughts? Does CG have have any good full body programmes we could sub in? I really do love her workouts.

So it's Iron day one for me today! Quite looking forward to it. I have really enjoyed my week off, barely did anything apart from a bit of walking. Ate whatever I liked including a cinnamon roll from Gail's and plenty of crisps! All the carbs.😝

Will keep trying to prioritize protein and really hope to see some decent results by January.

I've been out of action for 2+ weeks due to virus that turned into nasty chest infection, so I went back to the start of Iron. Did Iron day 1 on Mon and motherfucker the DOMS are brutal today.

Starting advent tomorrow…did most of heat in the summer but totally fallen off the wagon. A bit injured as 20 mins will be plenty for me. I just need to get the habit and consistency back to start with