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.

[quote ManxRhyme]@BigButtons protein is good for you right 😅🤢 Bulgarian lunges were day 37. It had lots of single leg bridges too. Real buns of steel stuff![/quote]
That’s what I tried to tell myself🤣🤣
Day 37 you say? Oh goodie. Something to look forward to then🥴!

Here I am all dressed for day 34. It looks bloody awful and I have been finding useless jobs to do in order to put off the inevitable.

Me too! I need to finish the second part and I’m fannying about with the washing instead. I’m now halfway through my lunch break and unless I get started I won’t have time to finish it.

Jesus Christ- that was absolutely absolutely hideous. There was nothing that I enjoyed.
I managed the Bulgarian to double leg push ups for a while then my shoulders mounted a refusal. I took to doing one round of Bulgarians then one the next chest presses.
My form got worse and worse.
The only thing I could do with ease was the standing up On chair with one leg.
I dunno. There must be method in her madness. Just when you think you are stronger and things the a bit easier she ramps it up again. Maybe that’s how you get stronger: by hideously suffering to the point where you think you might be sick 🤮🤮

I modified I large amount of it too and thrice is push ups- no way- did tricep presses instead. There has to be a balance between suffering for good and just bloody suffering😃
@FlowerArranger I know other less sadist trainers are available. I am derrières not to let this defeat me though. I have come so far.

The next one will be the delightful tabata.

I think the tricep push ups was where I stopped, I left it suspended just before a Bulgarian lunge repeat. I still need to do the second half hour, but my cat has just woken up and needs his afternoon snack… my cat could do with a bit of CG, the chubster that he is.

@BigButtons

I modified I large amount of it too and thrice is push ups- no way- did tricep presses instead. There has to be a balance between suffering for good and just bloody suffering😃 *@FlowerArranger* I know other less sadist trainers are available. I am derrières not to let this defeat me though. I have come so far.

The next one will be the delightful tabata.

Modifications - that's my guiding mantra...

I still need to do the second half hour, but my cat has just woken up and needs his afternoon snack… my cat could do with a bit of CG, the chubster that he is

We can learn a lot from cats

By all means push ourselves. Defeatism is a no-go. But let's remember this is a journey, not a sprint. We'll get to the promised land. In our own time. There's always some gentle Lucy, chirpy Rebecca Louise, and "6,5,4,4,4,4,4.... aha... you're welcome" Jake to keep us on our tracks while we wait for the Holy Spirit to endow us with the gumption to tackle the next Caroline Girvan EPIC or whatever

@FlowerArranger having looked at the hideous and seemingly impossible tabata I think I am going to do a Jack. There is a line between being pushed and being pushed over and if I do that I will be in the latter category and stop enjoying it.

Hi all. I’m dipping my toe in to some of these workouts and enjoy the format.

I’m going to make a start on EPIC but I want to combine with running. I run 3 times a week (one intervals, one easy, one long-ish) so does anyone have advice on how to combine with EPIC? Are there certain types of workouts I should drop eg drop the Hiit as that is covered in my running intervals?

I will still need at least one rest day or it’ll be curtains!

Hi @OrangeSunset! One of the rest days is an active one so you can definitely run then. And lots of us sub the HIIT day for some other cardio so that can be your second day and you'll still have a proper rest day.

I often have 2 proper rest days. The workouts are so tough that my body needs it.
I have basically gone from exercising in a bit of a haphazard way 2-3 times a week to 5 hours hardcore. I often feel very tired 😮

@OrangeSunset I would see how to feel after a week or so. Deffo drop the hiit. I’m not a fan of her hiit stuff- way too extreme.
Her weight days are really tough and I am often out of breath and dripping in sweat. I consider that quite a cardio workout as it is.
Having said all that the difference in my body shape 35 days on is astonishing.
I have to work out what to do next.
Now I am back at work it might be harder to fit in those hour long sessions.
Epic heat has shorter sessions but I think more brutal to compensate for the shorter time. I can’t work out which is worse. An hour of JUST about do-able or half an hour of near death.
They are strangely very addictive though.

After taking a week off whilst away with the family, I gingerly dipped my toes back in by starting the Epic beginner series. Was actually feeling quite apprehensive and nervous about it all

Much to my astonishment I managed the sessions so much better than I had expected. Compared to the first round in early June, I now managed many of the moves that I was unable to do before. Such as side planks. My neck also don’t hurt anymore when doing sit ups. That must mean my neck is stronger, ja? I used to hate doing sit ups as my neck got tired very quickly. I’m very much buyoed by this tangible progress.

I’m starting my first full Epic on Sunday and have chosen Heat as the shorter duration suits my mornings better.

Welcome @OrangeSunset! As I said in my PP, I’m starting Epic Heat on Sunday. I want to include more yoga in my weekly plan too, so will do four Heat sessions per week, two yogas (one being the active rest day) and then the one full rest. I’m not keen on hiit sessions either so will hope on our stationery bike on those days. It will take me bit longer to complete the series but I should be done by Christmas

@BigButtons Going back on your earlier comment, she (CG) is evil, just when you think you’re getting stronger, she turns up the notch But boy don’t we see results though!!

I used have a personal trainer sessions at the gym some years ago and whilst I did get fitter and lost about half a stone, I wasn’t anywhere as fit as I’m now by just doing these workouts at home.

I'm coming to the end of week 8 now and planning for life after epic 1. I think I'll do a week of so of other workouts then start epic 2 but stretch it out a bit more so each week lasts 10 days. The last two rest days have done me a world of good. Tomorrow's day 40 HIIT looks like a dumbell workout, I'm going to give it a go with the 3kg weights.

I couldn't face another hour of whatever today- just so long. Sooo I decided to try epic heat day 1- leg complexes. I really appreciated the shorter workout. It was tough but not ridiculous. Not like the hour long body one I did yesterday. I couldn't have done it had I not already built up strength and stamina from Epic.

Hi @OrangeSunset and other Newbies

I think it's a good idea to not be too prescriptive about following Caroline's programmes but instead fit the individual components in with your lifestyle and other exercising needs. I supplement her workouts with lots of other online fitness trainers - see my previous posts for suggestions if you're interested.

As far as HIIT is concerned, Caroline's are brutal !!! To be honest, I prefer Anna (Growingannanas) for this. She has loads of HIIT of varying intensity and duration. I also like her style.

Having said all that, CG has changed my fitness in ways I'd never thought possible, given my advanced age . Push-ups - bring them on! Side planks with/without dips or weights - easy-peasy. Doing all kinds of weird stuff with 15 to 25 lb dumbbells - oh, yes, weve got muscles, so let's use them. Burpees....... ... but, yes, I can do those too!

@FlowerArranger I want to say thanks for recommending the 3 minute plank video. I've really enjoyed the challenge and it's so easy to tag on to the end of any workout.

I also like Heather Robertson for HIIT. She doesn't talk much and I don't like chatter in the morning 😂 There's a lot of variety in intensity and length.

Have just done day 1 of EPIC. That was fairly brutal! Though only 212 cal on the watch, we’ll see.

Thanks for the tips on mixing up. I’m going to write out a new program chart with EPIC workouts, running and rest. I’ve also got Pilates each week starting again soon. Coloured pens required for the chart!

hi all. I want to start some weight exercises (as I'm of an age etc etc) but have some questions if that's ok (sorry for interrupting).

• what equipment do I need (if I wanted to do Epic beginners/Epic). Where can I get it from?
• when do you fit it into your lives? I work full time, have school age children and already do yoga most days. My aerobic exercise is peloton and cycling
• knees! Mine are completely fucked and I've had to stop running. Is Epic ok for knees? I cannot do burpees at all.

Hi all, I’ve been a bit under the weather and short of time so skipped yesterday too (after crowing that I’d got to week 7!). As I’m a bit short of time and following @BigButtons suggestion I will try a Heat session today in my lunch break instead as I simply don’t have an hour free. I’ll do the Epic sessions at the weekend instead.

@AnnaDyne my knees are fucked too but I’ve managed the lunges and squats in Epic, you just need to be doubly careful to ensure your knee is not over your toe and take it slowly. For the squats for instance I really stick my bum out behind me so I don’t put pressure on my knees. Just avoid doing those jumping lunges as I nearly came a cropper after those once. I can do burpees though, maybe just don’t tuck your knees in so much?

As for finding the time I’m currently wfh so I’ve been doing them in my lunch hour, but I have no idea how I’ll fit them in on the days I go back to the office. I am not an early riser at all and barely function in the mornings, I’d probably do myself harm if I try to lift weights at 7am!

For equipment you need some weights, start light then build up as you get stronger.

@AnnaDyne I agree with @Melassa.
My knees used to be white but since doing epic they have actually really improved. I am guessing that the ligaments/ muscles have strengthened and are holding them in place better.
I have to be careful on positioning and never do lunge jumps for that reason.
CG does a lot of leg work though so bear that in mind.

@Melassa that’s good idea which epic/ epic heat.
It was a blessed friend to have it all over in 39 mins and I felt a bit guilty( madly) and that I should be doin more.
Now I am back at work and my mum is finally gone from hospital and will require some care , my time will be pinched .
I am finding my 7kgs getting slightly not heavy enough, or they are certainly feeling less effort for leg work. Trouble is if I need them up them I won’t be able to use them at all for arms and will have to stick with the 5s.

thanks both. Is there a list of equipment/weights you need to start off with?

@AnnaDyne - I'd start off with 3 and 5 kg.
I usually work put early in the mornings. It's done and I actually feel more energised than tired.

Cori from Redefining Strength has several videos on dodgy knees:

Its important to improve the strength not only of the muscles that surround the knees, but also hips and ankles.

I credit Lucy's thighs workout, which I do almost every day, with my great skiers legs:

Rebecca for abs and arms (turn the sound right down...):

Do these 3, plus some Growingannanas HIIT, to prepare for Caroline Girvan. She has a Beginners EPIC programme, but even that is quite tough. I'd also suggest to do these and similar in between CG days. Just go at your own pace!