DAY 1 of Beginner EPIC | No Equipment Lower Body Workout

Here we go! Day 1 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! We are starting with a full lower body workout lasting 30 minutes.

PLEASE NOTE: This is a series of workouts aimed as an introduction to the Epic Programs.

This is a no-equipment workout however, you will need a wall, a sturdy chair and a mat.

Squats, lunges, holds, and of course wall sits in there too make this an EPIC beginner leg workout! This is a fantastic workout to gut your hamstrings, quads, glutes and core with just your bodyweight as resistance!

Remember to work at your own pace! You can go slower, you can even go faster if you feel like it.. just maintain form and alignment!

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

I’m sure you will challenge yourself and feel the intensity as much as I did!!

Let’s smash it!!

Cx

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

[petebuck]

Wow. I consider myself quite fit. I've been doing two people's routines on YouTube regularly. I've just had a month off and started this as I thought it would be easy. I was 10 minutes in and got up to collapse on the floor my legs spasming and cramping, I feel sick too. Unbelievable. I always thought half an hour wasn't long enough how wrong was I. Great workout thank you

[fionadunlop]

Can we just appreciate how Caroline Girvan has made this whole program free?? So gratefull!

[LickingMyDaydreams]

I legitimately gave up during the bulgarian lunge. But then I scrolled down and read everyones comments and knowing how hard everyone else had tried made me keep going. And guess what - I just finished!! so who ever is reading this - you can do itttt!

[Just_June]

Wall sit 1:17
Squat Walk 2:17
Static lunge 3:17 4:17
Close squat 5:17
Lateral squat 6:17
Curtsey lunge 7:17 8:17
Squat pulse 9:17
Sumo squat 10:17
Lunge hold 11:17 12:17
Bulgarian lunge 13:17 14:17
Single leg chair squat 15:17 16:17
Single leg chair bridge 17:17 18:17
X over 19:16 20:17
Donkey kick 21:17 22:17
Side leg rise 23:17 24:17
Hamstring dead stop 25:17
Hamstring march 26:17
Kneel to squat 27:17
Alternating rear lunge 28:17
Sumo pulse 29:17

[Arshiya_]

40 sec work + 15 sec rest
Wall sit 1:11
Squat walk (forward & back) 2:04
Static lunge (R) 3:04
Static lunge (L) 4:05
Close squat 5:07
Lateral squat walk 6:08
Curtsey lunge (R) 7:10
Curtsey lunge (L)
Squat with pulse 9:03
Sumo squats 10:14
Lunge hold (R) 11:05
Lunge hold (L)
Bulgarian lunge (R) 13:07
Bulgarian lunge (L)
Single leg chair squat (R) 15:10
Single leg chair squat (L)
Single leg chair bridge (R) 17:08
Single leg chair bridge (L)
X over (R) 19:11
X over (L)
Donkey kick (R) 21:05
Donkey kick (L)
Side leg raises (R) 23:13
Side leg raises (L)
Hamstring dead stop 25:09
Hamstring march 26:12
Kneel to squat 27:07
Alternating rear lunge 28:08
Sumo pulses 29:11

HAPPY DYING

[ashleyschaffnerfletcher]

Well, it took me 12 days of taking this video in chunks, but I finally was able to complete it from beginning to end. Feels amazing!

[eve]

Came here from Linda Sun's underrated fitness influencer video and she did not lie 10/10. I am sweating and cannot wait to continue this Epic journey. x

[ladyslotsquatch]

I'm 58 years old. I've lost 17 pounds so far. I'm glad I found this series for beginners.! I want to get strong! 😀

[AmyJ]

Good luck to anyone starting Caroline's workouts, you got this 💪

[kengardens]

This is Day 1 of me doing this challenge. I was only able to get through the first 7 mins. I haven’t worked it in years and I want to get stronger. I’m going to work at my own pace and prioritize consistency over perfection. The journey begins. I’ll come back in a 6 months to update my progress.

[desertlove]

Re-starting your series for 2023. This is anything but beginner. But, I hung on. 💪🏽

[kendrafavaro]

so proud of myself! Im recovering from anorexia and want to do better for my body and mind. WOW I am sweating so hard and I can't believe I completed the entire thing without giving up!

[kat]

To anyone feeling intimidated/discouraged by this: stick with it! I finished my fourth run-through today (not quite ready for Epic yet) and I saw definite strength gains my third time; the fourth one was even more noticeable. I fell out of fitness for a few years and this is the first program that actually makes me look forward to training again. Caroline: you are the real deal, thank you for everything you do.

[sollcole]

I intended on getting through 10 mins of this and I made it 12 mins. Good luck everyone! And Caroline don’t stare at the camera innocently like you don’t know how much your torturing us. Love this program already and I only did warm up and 12 mins of the first episode 🤨🤓 thanks for sharing this!

[marissalum]

These may be “beginner” moves but they’re absolutely killer! I could not hold that lunge for even 10 seconds

[Team_TnT_Ks]

Caroline, I do apologize for all the mean things I said during this workout. I honestly did not mean them. An awesome workout, but it clearly showed me where my weaknesses are: left leg (old knee injury), core and hip flexibility. Looking forward to making those my strenghts with your programme!

[erica_rz]

me before starting: "beginner workout? this should be easy!"
me 5 minutes in: *legs are quaking, I'm dripping sweat, reached failure on multiple exercises*
this was just what I needed 😂 thank you!!

[mattgunia]

Celebrate with me. 6 months ago I was in the hospital and was told I was going to die. Today, I did Beginner Epic Day 1 (although I couldn't quite do the one-legged chair squats, but I'll get there).

[klee]

Our definitions of “beginner” are not close to the same. I was six minutes in already sweaty and shaken. I collapsed at 26 min full leg spasms and feeling like a complete loser. Angry at myself for thinking I was somewhat in shape only to literally get my legs taken out from under me on day 1. Thanks for the reality check.

[christophrathgeber]

This workout is perfect for any lockdown situation and should be advertised by every health authority globally, because you cant go anywhere for days afterwards ... ;-)