1 Hour Full Body TEMPO TRAINING / Isometric Workout | EPIC II - Day 30

My favourite session of the week is Friday’s full body! It’s a time to spend practising movements, learning more so it hope you can control your body, feel those strength gains and use different techniques to keep training interesting!

This workout will involve a mixture of slow eccentric movements, isometric holds and slow concentric by using time as guide to slow down parts and hold a position!

All you will need is a pair of dumbbells and your mat! A wall or sturdy chair can be useful for x over squats if preferred! The dumbbells I am using for your reference are 10kg each.

During the workout, depending on the weights you have, you may use one dumbbell when I am using 2 or use both if I drop to only 1!

You can absolutely perform this workout barefoot for better balance as the x over squats can be tricky if wearing thick soles!

The timer will be on for 30 seconds per portion and we have 3 x 30 seconds before a rest. Each 30 seconds will generally consist of a full range, followed by a hold or tempo variation and then the final 30 seconds the full range again.

Squat to RDL - x1 slow squat - squat to RDL

Curtsey lunge - hold - curtsey lunge (one side)

Curtsey lunge - hold - curtsey lunge (switch)

Calf raises - hold - calf raises

Renegade row-hold-row (one side)

Renegade row-hold-row (switch)

Bent over row-supine row hold-bent over row

Hammer curl - hold - curl

Fwd lean lunge - upright hold - fed lean lunge (one side)

Fwd lean lunge - upright hold - fed lean lunge (switch)

Kneel to squat- hold squat- kneel to squat
(Same side)

Kneel to squat- hold squat- kneel to squat (opp)

Push press - press - push press

Hammer press - 90° hold- hammer press

Frontal raise - slow raise - frontal raise

X over squat- hold- x over squat (one side)

X over squat- hold- x over squat (switch)

On toes squat - x1 slow squat - on toes squat

Reverse crab- hold- reverse crab (same side)

Reverse crab- hold- reverse crab (switch)

X1 leg hamstring lift- hold- lift (one side)

X1 leg hamstring lift- hold- lift (switch)

X1 slow push up- push ups - x1 slow push up

Pull over - hold - pull over

Alt foot reach - hollow hold- alt foot reach

Lateral lunges - low lunges- lateral lunges

Reach to lower- lower hold- reach to lower

Tricep push up- hold- tricep push up

Sit up to extend- hold- sit up to extend

Finisher:

Squat to press - x 1 slow squat - squat to press!!!

This will be week 6 complete!!! Wow!!

I hope you are all enjoying it so far! Please remember how awesome you are doing!

Have fun with this one hour session!!

Cx

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EPIC II Program:

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

[iamdevanshkalra]

To the early squad reading this - hope you all are doing well. The journey maybe tough but you’re gonna love it. *You got this, let’s go.*

[candymedina]

Today marks my four years in working out with you! I started out with only 10 pounds and now I lift what you lift! Thanks for making me stronger and most of all teaching me discipline! Some days I hate you but in the end I always love you! Lol 😂Gonna finish up epic 2 program for the second time and then try out your new app!!! Can’t wait to start another adventure! Thanks for all these amazing programs You are the best out there!!!!

[thyiff]

I wonder if Caroline realizes how many lives she has changed. 🥺


Ready to crush this in the morning ... EPIC style! 🔥

[finitebody]

I randomly sing, "you blow my mind" throughout the day! 😁

[jersey]

This went so quickly!! Also had a mini-breakthrough.. have never been able to do full tricep pushups. I've always had to go on knees. But today, tried to do the full ones and managed 3!!! Which isn't much compared to everyone else, but it felt like a big win! xxxx

[cosmic]

CAROLINE, THANK YOU, THANK YOU!!! I REALLY APPRECIATE YOUR EFFORT AND ALL YOU DO FOR I AM SO MUCH STRONGER NOW THANKS TO YOU

[matthewalmond]

Hi everyone...Caroline’s isometrics are always brilliant...one of her real specialities! Combined with tempo moves I think were in for a challenging but fun workout! Have a great workout and a lovely weekend everyone! Matthew

[LucyNgina]

Lets go💃🏾💃🏾 & yes, we are absolutely enjoying ourselves.

[shruthiprakash]

For the first time I went as heavy as caroline and didn't need to modify or stop. So grateful to Caroline for bringing me to this point in my fitness

[tiffanyquon]

::Previewing my Friday morning workout therapy:: I love full body one hour workouts! Caroline is the best! Have fun, everyone! Exercise is a celebration of what our bodies can do.

[vasundharabhriguvanshi]

After living a very unhealthy lifestyle for more than a decade, i am so surprised at myself that I actually look forward to working out. I can’t believe that i am that same person. Next month will mark my anniversary of working out regularly. I found Caroline somewhere in July and have been hooked ever since. I feel so much stronger, my stamina is at its best and look forward to working everyday. I started with 2 kg dumbbells and now i have progressed to 10kgs! I can’t believe how far i have come. Thank you Caroline for changing my mindset towards fitness and to the community who is so positive and supportive.

[gabrielaesquivel-runnebaum]

I felt every fiber of my muscles burning, it was absolutely fabulous!

[nataliereid]

This is by far the hardest full body 1 hour work out I’ve done! Had to stop in nearly every move but proud I completed it

[susianachen]

Wooohooo...!!! 😎👊🙌💪💓👏....yess....a challenging Friday's full body sesh...we all love!!! Remember....we're all doing awesome!!! Let's go!!! 👊👊👊👊👊🔥🔥🔥🔥🔥

[oksanakaido]

Fun, straightforward, and intense - love the "relax and endure" aspect of the isometric holds. 😅😊

[kabbalahnovember]

Good morning everyone in Caroline's Team. We are hudge community... Let's go Let's do it
Thank you Caroline...you are Warrior Princess

[jennifertrocchio]

This really flew by! I was enjoying it so much I didn't even look at the timer until 85% was complete! I love these slow and controlled workouts where you can really just focus on the burn. Had to close my eyes and go to my happy place on some of those holds. The reverse crab really got me😁. Have a great weekend everyone!

[allisonmoore]

This was a great workout. I am pretty tired from this week so I couldn't give it much but I showed up and gave my best! Have a lovely day everyone!

[warriorshenmue]

If there’s a better, pure workout channel on YouTube... show me. Because I haven’t seen any better than CG. Every time I think I’ve seen all the ways to lift a dumbbell, I come here to get proven wrong. lol

[shellygu]

I smiled when you smiled! Thanks Caroline.