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.

keep core tight and drive from glutes/muscles and jump in to a squat then up, if that make sense. Rather than more of a pike/coming up through the back

Absolutely!!! You've described very eloquently what I'd have struggled to put into words

I'm quite happy if I can do 5-6 of these bu99ers in a minute...

Beautiful demonstration of perfect BURPEE technique from Anna, 22 minutes into this great workout, including a couple of variations:

I was thinking of having sofa days not more torture on my off days . What have I started ?

@FlowerArranger yes to the very fit. Pretty well all CG progs are described as being intermediate/ advanced. Of course they can be modified.

Of course they can be modified...

@midgemagneto.... - no need to torture yourself on your off days. This is when Lucy and Rebecca come into their own. Both have tons of 10 minute workouts that are less challenging than those I mentioned

My hips used to click when I ran, as did my knees. So I stopped running. I don’t know if they still click as I’ve avoided running except for public transport. I will check it out at the weekend.

@wetpants the little wins are great, really important and give great satisfaction. I used to get backache if I stood for a long time, probably because I had bad posture and a lacklustre core. Now I can stand with no problem.

@BigButtons I hope you feel better tomorrow. I think I’ve forgotten how rotten colds can be as I haven’t had one in ages, it seems. No doubt with more days in the office it will happen at some point.

I took a day off today as I needed to go to the office, so I counted it as an active rest day as I ran for the train and needed to run to a meeting. I haven’t checked my steps yet but they were at speed so hopefully that counts for something 😬. Tomorrow I will launch myself into day 6 of Heat and get back on track.

I've actually seized up after a couple of hours on the sofa tonight. I think I was being a bit blase about it

On burpees, is there a modification for dodgy knees?

Thanks @FlowerArranger
I have mainly been running for the last 12 months, mixed with a bit of HIIT and the odd (rare) weights session. So I have decent cardio fitness, but have realised I need to actually start doing more weights to see a difference in my body.
For the past couple of months I have ran less, but been to spin sessions and done some CG workouts, and have started to notice a difference on my body.
I'm doing EPIC now as I do like having something to follow. Even when mainly running, I always had a goal, eg half marathon using a training programme.

I'd still like to lose a couple of lbs although weight loss hasn't been my primary goal for a long time. I just want to see my body continue to tighten up now!

@Moonflower12345 that's amazing, well done 👏🏼

@AnnaDyne - On burpees, is there a modification for dodgy knees?

I wouldn't know, but I'd recommend an ongoing session of daily Thighs & Gutes courtesy of Lucy:

Seriously: do this every day for a month and report back

[quote FlowerArranger]**@AnnaDyne* - On burpees, is there a modification for dodgy knees?*

I wouldn't know, but I'd recommend an ongoing session of daily Thighs & Gutes courtesy of Lucy:

Seriously: do this every day for a month and report back [/quote]
Thanks @FlowerArranger - I'll try that! Maybe starting today.....

I hurt after yesterday's Epic!

Wah 🤧🤒😭
Today’s- day 6 looks really good but I feel worse than yesterday.

@AnnaDyne that floor thigh one really is a killer!

[quote BigButtons]@AnnaDyne that floor thigh one really is a killer![/quote]
Isn't it just! Love it

Hope you're feeling better

I managed 2/3 of Heat Day 1 - legs - before I ran out of time this morning, so I’m going to finish it later and add some core on.

Any recs for a good 15 minute core video?

@OrangeSunset @FlowerArranger has linked to some great ones a various points through the thread.

@FlowerArranger I feel pretty shite. I had a look through the day 6 legs and she does give modifiers in the description; switching bulgarian lunges to normal lunges and just using body weight. I am going to try and see what happens. If it all goes tits up I will do LWR.

@BigButtons - sorry you're still unwell

On days like these I tend to just do a few of my standard LWR or RL shorties. Or Ranier Pollard's Tabata, which is not too challenging.

@FlowerArranger despite my better judgement I pressed ahead with a tricep chest routine day 6 heat. Could do some not much. Weights were too heavy. Now off to do LWR thighs

@BigButtons i hope you feel better soon. I did day 6 chest and triceps too. Some I couldn’t do, or did very few of. The dead stop tricep push-up was impossible, I just about managed one by somehow scrambling to get off the ground and all the rest were cobra push ups. As for the uneven ones, well… my arms are trembling a bit holding this phone, so I think I shall bin my plank session as I’m likely to faceplant.

Off to pour some wine. Thank god it’s Friday!

@Melassa it started ok. I didn’t even do the tricep push ups, just did a different exercise.
My left shoulder hurts because I was using nearly 8kg weights for the chest presses. Thought it was a good idea at the time 🥴

I couldn’t work out what the difference was between the skull crushers and the extensions. I was doing one of them but I don’t know which one🤣
I feel utterly shit. Drinking wine I can’t taste and just wanting to go to sleep.

Just come across this full body workout fron Anna:

It's labelled cardio but there's quite a lot of strength work too.

Plus she has a brand new workout with weights out tomorrow :

Seems she is doing a lot more stuff with dumbbells these days. Possibly trying to keep up with Caroline?

It's all good. I always like to have the option of a dose of Growingannanas on days when I don't feel up to Ms Girvan's more intense workouts. Like this morning....... this is all I could manage:

Plus Rebecca's Bingo Wings with Alphie...

I also couldn’t tell the difference between the skull crushers and the pull over extension thingies.

Wow at you doing 8kg! I had enough of a challenge with 6, and for the flies and the skull crushers I went back to 3kg. By the way, don’t you get irrationally annoyed at how she spells “flyes”? Or is it the correct spelling in body-building-ese?

@FlowerArranger interesting on the Growingannanas dumbbell sessions, I might take a look the next time I’m not up to burpees, or whatever HIIT torture awaits in Heat.

@Melassa I think for skull crushers your upper arm is perpendicular to the body and you move at the elbow joint. For pullovers the whole arm moves at the shoulder joint.