Best beginners Caroline Girvan?

[LizardOfOz]

Hi,
I need to start some kind of exercise and see Caroline Girvan recommended here.
Where is a good place to start? 30 day shred and just go for it?

I'm not fit right now, have been better in the past so hopefully would get to moderate fitness quickly

Hi I having doing a bit of Caroline Girvan on YouTube with a view to starting Epic next week, but I will be doing the beginners week for at least a week I think! I am like you I think, used to be in quite good shape but not right now. I am also overweight now too unfortunately.

I did a 20 min barbell full body workout of hers earlier in the week. Then the DOMS were so bad in my legs I did an upper body one later in the week and a 10 min core workout. I have just this moment had a go at the beginners Epic day 4 dumbbell work out and it wasn’t too bad but expect to be in DOMS trouble by Sunday.

Hopefully some experts will be along to help us soon!

uggh so many typos and I can’t edit for some reason, important one being dumbbell not barbell

So I have a playlist on YouTube and I mix them all up. I want to get really good at my form and increase my weights slowly before I move on to a new programme so I do something like this:

Mighty full body
day off or 15 min quick one legs
next day I might do arms only workouts
day off or 15 min quick one abs
next day legs only
another full body dumbbell/barbell/kettlebell
day off or 15 min abs

repeat

I do rest my muscles because I have had DOMS from this but also I went up too fast with the weights and I’m trying to get the full stretches and good form, work up slowly to more weight. So if I am in physical pain from something I don’t work that muscle hard again the next day I let it recover.

Don’t go OTT with the weight too fast. It’s best to do it really well like she is, slow, full range movements. I don’t train to failure but I train to struggle* so on the last set the last couple of reps so I am at a struggle point, if you don’t struggle at all on the last few reps of each set your weight might be a little too low. If you have adjustable weights you can add another 0.5-1kg on to see if that helps

*struggle to be you can push/pull it but it’s getting near the point it’s getting a lot harder

they take me longer to do all these workouts as I always have to increase my weight for Bent over row, RDL and overhead press but reduce down for shoulder press and lunges

30 day shred isn't Caroline Girvan though. If you are really not fit (which I was) I absolutely would not recommend the 30 day shred as it's quite high impact, I knackered my knees and then had to give up exercising for ages until they were better.

I did day 1 beginners Epic today and I was pleasantly surprised. I took it at my own pace and the only things I really struggled with/found impossible were the one leg chair squats and the Bulgarian lunges. I am looking forward to tomorrow, but I can’t see myself managing the Sunday HIT session, at least not this week.

Agree about Jillian, I loved her a few years ago but it was awful on my knees. I am trying to build up my jogging stamina again but due to being lardy AF at the moment my knees are already under pressure.

Yes! I got confused and mean Jillian Michaels instead of CG!!

Thanks for the advice re knees

OP, iron series of Caroline girvan is good for beginners. Don't go by what CG is lifting. Use weights that are a bit challenging but you can keep good form.

I started with epic 1 but iron is slower and more straightforward moves.

Could I do it with no weights at all? Just to start off?

Yes you can just do body weight exercises

I just did my first CG iron workout today, I really enjoyed it. I’m not new to exercise, I’ve very cardio fit and run long distances but I want to get more muscle tone. I’ve been doing an online course with a local pt but I don’t think he’s been pushing me, so thought I’d try a 6 week round of CG. Iron starts with a glute session but I started on session 2 for arms and chest as my legs were aching a bit from a long run yesterday. I didn’t do anything near her weights either.

Would the Caroline Girvan beginners workouts be suitable for a 16 year old girl?

Iron is fantastic for beginners as you can use any weights you like, go at your own pace, take longer breaks if you need to etc. Leg day can definitely be done bodyweight but you'll want some weights for upper body (4kg is a good place to start).

I'd also recommend Lifting with Cee. Easier than CG's Iron, and a good intro to weightlifting. Can move on to Iron after.

I’ve just finished my first 5 sessions of CG , I’ve really w joyed it. It’s slower pace than I’m used to but I like that.

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