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.

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!

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 🧐😢

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……..

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

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

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?

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 😅).

@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.

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

@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.

@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 👍

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 .

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.

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

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! 😃

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.

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!

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.

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

@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!!)

@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.

@FlowerArranger that set up looks comfy! I may invest in another spongy mat.

@ladybranstonpickle I started with 3kg weights and it was about a month before I moved up to 5kg. That's still plenty hard work for me now so not moving up for a bit. Definitely seeing change in the shape of my arms and legs so they are working!

Active rest day today and did some low impact HIIT again alongside the 3 minute plank. My weight hasn't changed at all but I managed to get into a dress that I could zip up 2 months ago so I'm pretty happy with that!

I only use 3 and 5kg weights and have seen great results. I don't think you need to lift heavy, necessarily. Definitely work on your form before you up your weights!

No extra gym equipment here, I do have an ancient totalgym thing which doubles as an excellent clotheshorse!

I do see an awful lot of second hand pelotons/exercise bikes on ebay at the moment, so I suspect they are a nice idea but maybe don't get much use for most people. Good intentions and all that! Maybe you could get a cheap one to see if you like it then invest in a more expensive one once you see how you've got on?

@BigButtons - have you ever discussed your genetic curvature and the types of exercise you can safely do with a physiotherapist? Might be a good idea if you haven't as you could potentially risk injury...

@FlowerArranger thanks for asking. No I haven't is the answer. I've just always been careful in supporting my back. With leg lowers i don't lower them much but it is enough to feel it in my abs for sure.
I'm just careful. Any pain or strain and I stop immediately.
I did a pullover lying down partly on a a chair, with weights, as part of my CG routine today and i could really feel that working my abs without any strain.
I got half way through the RL one you recommended and that was good- hurt in a good way! but I have limited leg movement, however, RL insists that that is fine as long as the lower back is on the floor.
Thanks for reading the essay!

Checking in after a small break. Not a break from working out just that life just got too busy for a while to keep updating here.

We’re on a week’s holiday now and I decided to have a full break from lifting for the duration. We’re walking a lot and being other ways active though.

When back home, my plan is to do a week’s mash up with CG stand alone workouts and once DC are back to school, I’ll start on the Epic finally. It’ll take me longer than 12 weeks though as I want to include few yoga days within every week too.

Re: CG fb groups.. I’m in both, the over 50’s and the general group. Some people in those are truly nuts but what creeps me out is the insane adulation of CG. Well she is lovely and beautiful but some people take worship bit far..