Anyone else doing Caroline Girvan's EPIC programme?

[BigButtons]

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.

I got my dumbells from argos. Then walked round the corner of the aisle in sainsburys and saw the same 5kg set for a few pounds cheaper 🙄

Abs are my least favourite too. I find my back and shoulders start to hurt after a while. But I'm a definite apple so totally need to keep at the abs workouts!

I need to get more dumbbells. I have an adjustable one but as mentioned it’s a pain changing up and down during a workout. Currently it’s on 6kg, which is getting a bit light for the leg exercises and some of the arm ones, but for things like lateral raises I still need lighter weights.

How did everyone progress weights wise? Did you go up1kg at a time or gradually move up +2/3/5kg? I’m thinking I could probably do 8kg for the squats and lunges but I would still need 5-6kg for some if the upper body exercises. I’m undecided about my next dumbbell purchase

I joined CG Facebook group for the more mature lady ( over 50’s). Initially I thought it was cool now I think it is full of people doing stealth boasts about the weights they are lifting and the ridiculous number of workouts they do in one day ( with pictures).
Makes my one exercise a day seem like it would be a mere warm up to them.
It’s all a bit extreme 🧐

Oh goodness! There’s no way I’m doing more than one workout a day, at least currently. Also, where do they find the time????

I find all this excessive competitiveness quite tiring. I might have enjoyed it a few years ago but nowadays I prefer slowly and surely.

@Melassa
Heaven knows- they seem to get up very early? Many are in the states I think and seem to take it all very very seriously with photos of their biceps and big TVs with CG on the background. I will probably leave the group at some point.

Getting up extra early is a step too far for me. I am do not an early bird. I can barely function before 8.30 am and even then only just enough to operate the coffee machine. Goodness knows how I’m going to survive going back to the office and commuting after more than a year wfh.

How did everyone progress weights wise?

Up until now it has been kind of hap hazard. I split my time between UK and US, so I keep switching between lb and kg. I originally started off with 3lb dumbbells I found at Marshalls, subsequently graduating to a set of 5lb from Big 5. I then used my son's discarded 2.5kg, before moving on to 8lb, and then 15lb.

Currently on 5kg and 8kg. My next purchase will be 10kg or 20lb. I think moving up in 2kg increments is probably the way to go.

Totally agree re. the OVER 50 Facebook group. Maybe we need a separate group for more modest ladies, aka Europeans...

For those who hate doing abs work: PLEASE persevere!!! It's absolutely key. Do these two every day for at least 10 days, and I guarantee that you will feel the difference, and you'll feel so, so proud of yourself:

These two workouts, plus Lucy's Thighs & Gutes are my go-to workouts, and the reason why I can still ski like a 14 yo (I'm in my 60s...). Okay, maybe a slight exaggeration...

@FlowerArranger I already had a set it 3-5kg weights and 8 and 12 kg kettle bells.
I recently bought an adjustable set from Argos as the 5kg were not giving as much of a challenge for some moves.
I am now using about 6.5 Kg for the ones where you just hold or over head press, rows etc but have to use the 4-3 for flies.
On the Facebook group many talk about using 29-25lb weights. Which I think is quite heavy?
I am working on just about half of CG’s weights but am starting to increase that a bit now.
Would be great to have a FB group of less ‘enthusiastic’( completely mad and obsessed) exercisers😂😂😂

More than one workout a day!?! I was already patting myself on the back for fitting even one workout in. Between working full time and primary aged kids exercise is my only hobby!

Thanks @FlowerArranger for the videos. I am going to persevere with the abs work. My core strength is weak and the whole point of me doing strength training was to get my core stronger to protect my dodgy joints.

God, the stealth boasts are too much. Once a day is plenty for me, but I do get up at 5 to do them (sorry, not a boast ). I love getting up early and feel good having got my workout done first thing. I had a massive epiphany and lifestyle change last year and getting up early is a huge part of that.

I use 3 and 5kg weights and have still seen amazing results.

Regarding abs I found epic really good for my abs. While it might seem like there isn't that much ab work directly the compound lifts all use your core. I am a figure skater and have seen huge improvements in my core strength - it has really improved my skating.

@Moonflower12345 totally with you re the abs. I too have found just bracing my core when lifting the weights has made a big difference to them. I have quite a pronounced genetic dip/ curve in my lower back which can make a lot of floor work abs very tricky as I can’t keep my lower back flat when lowering legs etc, so standing abs are great for me.
I can’t stand the stealth boasting either.
I have tried to work out early over the years but my body won’t do it!

I might take a day off today as I’m a bit achey from the glutes snd hamstrings session yesterday. I haven’t actually taken a day off all week so probably due a rest day. I might feel guilty though and end up doing at least some yoga later on. I do want to plough on with CG as I’m so close to day 30 but I think my body needs a rest from the weights, my wrists snd knees in particular.

@Melassa that's a good idea. I do find the need for the rest days. Better to rest up and get the most out of each work out than to struggle on and do a half hearted one.

Just finished day 32. Really enjoyed it, towards the end my shoulders were on fire but it was the good kind of burn.

Definitely take the rest days! With the intensity of these programmes they really are needed.

@Melassa I did day 26 this morning after nearly a week off. I was worried that I would really struggle, but actually it was the easiest session i have done, i even found the 6kg weights too light and started to use my 8kg kettle bells for the floor exercises. So a week off has actually given my muscles time to strengthen up and relax. I too was was ploughing through.
Take the day off, or even the next few! x

Thanks all, you all make a lot of sense and I’ve decided to veg out today. I might do some gentle yoga later on just because I feel I need a stretch (CG doesn’t really do a lot of stretching). I will do the 1 hr isometric thing tomorrow instead.

I’ve noticed that compared to the earlier days I am keener to move forward and and do the sessions, I’m less tired and am starting to get addicted to the buzz after a good workout. I really hope I can keep it up when I go back to work!

I'm convinced that, at least for us more mature ladies , persevering but not overdoing things is key. I always alternate CG with other, less challenging workouts - especially HIIT.

It took me several months to finish EPIC ONE, but in between I did loads of stuff with Growingannanas, as well as Jake DuPree and Ranier Pollard, plus my go-to leg and abs focused workouts with Lucy and Rebecca. Not forgetting the 3-minute daily plank with Bowflex.

I'm fitter than I've been in a VERY long time. I'm not in a competition to lift the heaviest weights - some of those American women are just bonkers! My key focus is on enhancing and maintaining my core. Feeling how strong my abs are as I'm walking is so empowering!

My thighs are absolutely solid. And I'm the go-to person for opening jars...

@FlowerArranger i think that's right. I did do a lucy thighs one a while back- it was a killer- need to start that again. I will do the Rebecca abs one each day with the sound turned down.
I was even able to do the full press ups today

@FlowerArranger I like the look of the 3 minute plank. Planning to add that on days where CG doesn't have specific ab work. There's still about an inch of podge on my belly but underneath that the fingertips hit hard muscle. That has never happened before!

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 :

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

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 😬

@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!

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!

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