THE FINALE Full Body Workout | EPIC II - Day 50

Day 50! Let’s party! Time to celebrate all of your hard work over the past 50 workouts! 60 minutes combining many of our favourites here today... Makers, some HIIT, calisthenics, lunges, snatches, diver push ups... one hour of a lot of fun!

All you will need for this full body fun session is a pair of dumbbells and your mat! The dumbbells I am using are 9kg each for your reference.

There is a staple in this workout that appears 5 times in total! The complex will be for a total of 2 minutes 3 seconds with 30 seconds rest after to get ready for next exercise! It is a variation of the Maker movement but each portion of move is performed for 4 sets as detailed below!

The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest. During the bodyweight only movements, timer will be 50 seconds, 10 seconds rest.

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

STATIC LUNGE (hold 10sec beep)
STATIC LUNGE (hold 10sec beep)
RDL 1/2 REPS
RDL 1/2 REPS
SAME SIDE LUNGE TO RDL
SAME SIDE LUNGE TO RDL (switch)

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

TATE PRESS
TATE PRESS
FLYES
FLYES
SKULLCRUSHERS
SKULLCRUSHERS

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

SQUAT TO RDL
SQUAT TO RDL
STAGGERED RDL
STAGGERED RDL (switch)
STAGG RDL TO STAGG SQUAT
STAGG RDL TO STAGG SQUAT (opp)

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

BENT OVER ROW
BENT OVER ROW
CROSS BODY CURLS
CROSS BODY CURLS
WIDE CURLS
WIDE CURLS

Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS

50/10

FORWARD SQUAT WALK
SUMO TO RDL
LATERAL SQUAT WALK
CROUCH TO PUSH UP
KICK THRUS
LUNGE PULSES ON TOES
LUNGE PULSES ON TOES (opp)
DIVER PUSH UPS
40/20

SQUATS
LATERAL LUNGES
STANDING MARCHES
ROLLING TO PUSH UP
PLANK LADDER
SUMO 1/2 REPS
RAINBOW KICKS
PUSH UP PULSES
SNATCH
SNATCH (switch)
SQUAT TO PRESS (one side)
SQUAT TO PRESS (switch)
Finisher:
SQUAT TO PRESS (x2 dumbbells)

This is absolutely challenging... your heart rate will be high throughout, your body tired but you will push through to finish victorious!

I have loved every single minute of EPIC II and have been so excited to read your feedback on your sessions. It is obvious you are being conditioned to more intense training which is all done to your discipline, consistency, positivity and a true reflection of what this community, all of us together, have accomplished.

You are the best training partner anyone could ask for!

Celebrate once you squat press that last rep! You did it!! We did it!!

🎉💓

Cx

Social

EPIC II Program:

list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases

[ken]

The fact that Caroline prepared a whole bunch of balloons is very touching. I mean, i haven't seen any fitness influencers give such efforts for their viewers. I feel very appreciated. And we appreciate you very much Caroline. Thank you for your hardwork, and free contents. I wish you nothing but good health, and happy life. Thank you so much.

[lindasunyt]

Caroline 😭 I can’t thank you enough. So proud of you and this community you’ve built. The past 10 weeks have been truly life changing. I can’t believe it went by so quickly. 🥲 Thank you for for your hard work and for really helping me be proud of my strength. I will be counting down the days until your next guide 🥳🥳😏😏 lots of love and sweat as always ❤️❤️❤️

[Caro-uikp]

Caroline is so cute, the fact that she decorated her room with balloons etc 😍 Best online/youtube trainer for sure

[geetuyadav]

Me : *wants to write long emotional and supportive comment *

Also me.: Epic ll was great

[stelinet]

10 weeks ago, I completed EPIC 1. Here I am 10 weeks later having completed EPIC 2. What an incredible journey. All I can say is thank you Caroline. I am taking the next three weeks to focus on her HIIT workouts only. Then, it's on to EPIC 3. So excited and so grateful.

[tiffanyquon]

Who else already knows that they are going to be emotional at the end of this workout? I'm so sad that Epic II is done, but I am also so grateful and proud. What an amazing journey this has been. Caroline and this community are extraordinary! Amazing job, everyone!

[iamdevanshkalra]

Hi Caroline & the entire Girvaner’s Community,

What better way to end EPIC II than a
walk down memory lane with our favourite exercises.
Thank you Caroline for making this happen & thanks to everyone here for being a part this journey together. I’ve had a great time chatting, exchanging thoughts about how we went on and smashed all the 49 workouts! You all have been so kind, loving, giving & supportive! Thank you for all the encouragement & replies! 💕
I’ve gained muscles, performing the exercises with a better form and heavier weights. I look forward to challenge my myself each day and making the workout that little more difficult.
I’m in a very happy place with myself - physically, emotionally, spiritually & mentally. This is the best that I’ve ever been! Day 50 - One last episode & one last hurrah. This is something we can look back on & be proud of ❤️ Let’s go 🥳

[kmanutoob]

I'm not gonna lie, I think I might get a little emotional when I finish this one later today. Congrats to everyone out there working hard to finish this. And of course, a massive thank you to Caroline! Please know that you are truly appreciated!!

[wendiesworld]

me during the entire workout: “i wonder how she made the balloon arch?”

[aarondaman]

Great workout, as always! I used 25lbs x 2 for the complexes, and a mixture of 30lbs/ 25lbs for everything else. Very tough. I was able to do 2 1/3 rounds before timer was up. On the 3rd round of complex exercises, I had sudden burst of energy and nearly finished 3 full rounds before the timer ran out!

I remember (not too long ago) that I would do a 45 minute workout and being FINISHED after that. Now that 45 minute workout is just one small part of my daily routine. Also, I've come to actually enjoy working out, and almost crave the burn that comes with it.

Having a consistent workout routine has given me a much need sense of "purpose" in life.

I hope you all have a great day and wish you the best on your fitness journey :)

[purezh]

Caroline, I have no words. I started crying during the last five sets already, didn't want this to end. Thanks a million for everything you do for us!

[matthewalmond]

Hi everyone...here we are...the grande finale! Let’s have a great workout and lots of fun!! This has been an amazing series! Thank you so much, Caroline! Everything down to the smallest detail has been superb! And thank you to everyone who has chatted to me here and given me help and encouragement along the Way! I’m not going to preview as I want this to be a surprise! Have fun everyone! Matthew

[druben]

Hurting, yelling, grunting, screaming at iPad: “you’re crazy lady, you’re crazy!!” I’ll do this one again and beat my own score... you got the best home workouts of 2021!!

[vylia]

Finishing my second round of EPIC II today! Three years ago, I also completed this amazing program. The progress is wonderful! I'm stronger than ever but also healthier and happier. I work out because it makes me feel so good about myself; it's like connecting with a deeper me. Thanks for all the inspiration and effort you put into all you do, dear Caroline! I'm so proud of being a Girvanator for life. :)

[wawajosiah]

My kids kept coming in for various needs...then to say good night. My oldest daughter said “You are still working out with Balloon Lady?!”

[ananyasangeetha]

LET'S GO EVERYONE! Thank you so much Caroline!

[georgie]

CAROLINE YOU WERE ON VIRGIN RADIO(CRIS EVANS)!!!! they were saying how amazing your workouts are and how we can’t wait for another programme yaaay. I recommend you listen to it well done!!!
Pls like so she will see this!! 😀

[masienguyen]

Omg i am so emotional when seeing the background 😭🥰 the best way to crush our finish line 😍

[franciscopgon]

Day 50 ✔️🇧🇷🇧🇷😍
The feeling of finishing epic 2 is incredible and I'm thrilled, I gave it my all.

Caroline, your training changed my life and helped me recover from tibia surgery since the epic endgame, thank you very much for your help.

[khoryuxian]

Thank you so so much Caroline Girvan, you really inspired us a lots. 🎉🎉🎉🎉