Lifting and getting stronger with Caroline Girvan: 2025

[BigButtons]

New thread !

Help me folks, what do I do next?

I have done beastmode, fuel and iron.

I like more strength than cardio as i run as well, but dont mind the odd HIIT day. I hate hip thrusts/glute bridges with a passion so not too many of those. Love squats and lunges.

Also I only have youtube not the app, but will get the app if there is something really juicy on there!

Epic endgame.
I'm almost finished with it and I've really enjoyed it, found it harder than some of her other ones but I do think this is because I've recently increased my weights.
Not much cardio,don't think too many hip thrusts and quite a bit of abs in there too.

Thanks, I take it I dont need to do other Epics first?

@Sanch1there are fewer hipthrusts and bridges in the YouTube programmes. Agree with@TessTickle0do Endgame next, leave out the cardio days) then Epic 3, 2 and 1 in that order!

Good luck with heat @Gobacktotheworld 😁 I think I am going to take a couple of days off luckily! Thanks also for your recommendations for w/os this week - I have just managed to get rev day 5 done before the app expires for me! I started off going slightly higher with my weights and tried 8kg for squats, but lowered everything for round 2. I was flabbergasted that there was a round three but did pause and get risers to make my step higher at that point! I also did the 30 minute kettlebells yesterday but mainly used a comfortable 4kg one and liked it as more of a cardio session. Kicking myself a little that I didn’t refresh my knowledge on form before I started though - I forgot about the form library.

@Clearingaspace can I ask why you are stopping the App? Are you stopping all CG workouts or going to YouTube?

I am going to try iron on YouTube next! I also recently have found that I have some eprogrammes on the BODi app that were included in a bundle I bought a few years ago, so might try those at some point. I quite like the idea of doing a programme live with everyone else though so will subscribe for CGX again for a couple of months pos before the end of the year 🤞 I think year long workout app subscriptions are good value, but i haven’t done that well with them in the past.

Does anyone have any tips for achy wrists when holding weights? I know there is a poster on here who does lunges with 20kg. How do you manage it?

I did 3 rounds of static lunges in Max yesterday (one on each side so 6 times holding my 10kgs) and I really struggled by the end and had to drop a weight. My legs are fine and could take heavier (especially for RDLs) but my wrists struggle. I don't know if it makes a difference, but I'm petite and have very small hands. Maybe I just need to strengthen them more.

I occasionally use 20kg- more often 15 and 17.5- I tend to just see what Caroline is using and how I am feeling on the day. I use lifting hooks for those kind of weights.
It makes a world of difference. It is important to strengthen grip and you will get stronger.
I have very small hands and wrists the size of an average 7-8 year old!

Epic three and heat are my favourites. I am re doing sessions from heat atm as I am bored of the longer ones. I am also liking the change in pace from the app ones. She has become very samey with her moves on the app I feel- the epics have so much more variety.

Thanks @BigButtons Are there any hooks yo would recommend or are they all pretty similar? Do hooks work with straps or are they completely different?

I got mine from Amazon- not at all ll expensive and yes they are all the same really. They have Velcro straps/ the hooks sit in your palm and on the side of your fingers. You put the hooks around the dumbbell handles and curl your fingers round the hooks if that makes sense!

Great, thanks. I will give these a go.

Yes, grip hooks are a real help with heavy weights. I always try to do the first set without them if possible to try and strengthen my wrists a little but I wouldn't be able to do even that with 20kg!
Did a very sweaty Day 11 of Unleash but not a problem because it contained all my favourinte exercises, Bulgarian and curtsey lunges and step ups!
I'm sure it's probably just psychological but my muscle definition seems to be better since I stopped running. And it's so nice to be able to walk normally again without permanent knee pain!

I did Max day 35 today. I enjoy the circuit days, except for the ab sections because why do they always have variations of reverse crunch?

I did about 70% of epic heat day 23- I went betweeen quads and RDL. I did a lot of it body weight as energy levels were flagging. My thighs really ache this morning- I wince when I stand up and sit down. Just goes to show you don’t need heavy weights. If was super sets, 50 mins per exercise thighs then RDL then just 20 seconds rest!

It's not particularly hot where I am at a latitude of 58°N, but it's muggy, so you once you start to warm up it feels horribly clammy and sticky.

I did a chest session yesterday but my shoulder really hurt- I was stupid I know.
i am sleeping so badly atm with the heat and light- also getting bitten by mosquitoes in the night and have to hide myself under the covers and sweat to death. No exercising for me today- Caroline has an article in the app about what self care means. Well today self care for me means having a nap and keeping still!

@BigButtonsHope your shoulder is feeling better! Always listen to your body. I like Caroline’s articles, I don’t suppose she has time to do many for the App but I much prefer hers to the others (especially those of Silly Boi)
dud Day 7 Unleash today upper body which was a bit sweaty but fun.
am tempted to try the new Posterior workout and the Anterior one Wednesday. Mainly because the Day 16 leg day Unleash is VERY tough and I think it will be too hot again tomorrow.

@BigButtons Hope your shoulder improves and that you managed a nap.

Thank you to those of you who have suggested the order I do the YouTube series since I started last year. I am currently doing Epic 1 (I think I’ve done pretty much most other series now) and if I had started with this, I’m not sure I would have continued to do weights workouts consistently for the last year. I was on Day 44 this morning. It lasts over an hour and includes two 20-minute complexes. I nearly gave up after 10 minutes, but actually completed it and felt a sense of accomplishment when I made it to the end (some sections still at lower weights though!).