30 Minute CARDIO PARTY HIIT Workout - Bodyweight | EPIC III Finale

Time to PARTY! A full body sweaty session to celebrate completing 50 very demanding workouts! Every muscle has been challenged, so many moments of feeling like you want to stop yet so many feelings of pure joy and pride! We have gained so much more than muscle and strength physically… we have became that bit more resilient, more confident and hopefully had a lot of fun along the way!

This workout is a full body cardio session involving pyramid training involving changing durations! Some work periods will be as short as 20 seconds, others being 60 seconds!

We CAN do this! We will make this workout as challenging as we can yet do so with a smile as we have trained for this!

All you will need is your strong body well warmed up and bottle of water nearby! A mat for cool down only!

The timer will be on for each set as follows!

20 work
20 rest
40 work
20 rest
60 work
20 rest
40 work
20 rest
20 work
20 rest

Below are the exercises we will steam through! As always, simply change any exercise as preferred!

You can step back into plank or hop for example!

There is only one specific exercise (the burpee finisher) that I jump in but you can also perform the no jumping version provided on screen of course!

A big cardio workout for a big celebration!

SPRAWL
FORWARD LEAN LUNGE TO KNEE DRIVE

FORWARD LEAN LUNGE TO KNEE DRIVE

PUSH UPS
SQUAT TO ALTERNATING RAINBOW KICK

WALK OUT TO TRICEP PUSH UP

EPIC FINISHER!

1 MINUTE BURPEES!

I hope you know just how massive an accomplishment this is! None of these workouts have been easy! From those holds at the top of the bent over rows, to the Bulgarian lunge pulses into holds and of course the EMOM!

These workouts are as I train myself and always have done…and it is a privilege to share this with you and have you join me. I am very lucky to have so many incredible moments with you.

I hope you have enjoyed every step of this journey…and learnt some new ways to train too! I am sure you can appreciate how incorporating some of those partials, half reps, bodyweight, drop sets, pyramids, complexes, super, tri & giant sets make training so much fun and exciting! And isn’t it amazing what you can do with even just a chair!? 😉

For me, it’s about becoming stronger but not aiming to be the strongest. To be good at many forms of movement, rather than the master of one. To challenge myself but to not get consumed with shaping my life around fitness goals. To use fitness and movement as a way to increase my quality of life, rather than live to train. Balance is everything for me. Balance allows me to remain consistent and motivated without feeling restrained.

It has been an honour to complete these 50 days with you.

Congratulations to you…and I hope you celebrate this journey! This hopefully is a journey that you don’t want to end!

Always remember the feeling you have right now. It’s incredible. You are incredible.

Cx

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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

[shairaaaaaa]

I know I won’t be the only one who’s gonna be emotional when that last beep comes 😭😍💪🏽 Thank you,

[matthewalmond]

Have a fantastic party celebration everyone! We’ve all worked so hard during epic 3 so nows the time to have some fun and smash this fantastic workout! What a brilliantly planned, interesting workout once again...and what absolutely superb decorations to keep us motivated and to keep up the party mood! Thank you so very much, Caroline, for all your time and effort! Enjoy the last minute of burpees to round off epic 3! Matthew

[bazfit]

“You won’t always love the workout, but you will always love the result.”
Keep up the good work everyone. 💪
Lot’s of powerful love. 💙💜

[lydialb]

Day 50! Congratulations to ALL! We've all worked hard, challenged our limits, stayed motivated & encouraged each other daily. This community is a true reflection of all the positive & genuine vibes that Caroline sends through each and every one of her workouts. Loved all the particular attention that she pays to every little detail in each workout and the great party mood for the last sesson. It goes to show that she cares so very much to provide the very best for us. Thank you so very much Caroline!! It has been a really awsome journey!!!

[isabellafukushima]

I still have a long way to go, but I am here today to congratulate everyone that worked out together with Caroline, you guys rock! You are strong, you are EPIC! Thank you so much, Caroline, I wish I could show you how grateful I am to have you and I am sure everybody here feel the same way. Thank you for working so hard to deliver us such thoughtful and challenging content!!! Also everyone that support the channel, the editor, the family, you are awesome!

[vianaqin]

I'd like to say many thanks to Caroline and ALL GIRVANATORS for keep on going till today! The shining positive vibes are always keeping me strong and motivated to the EPIC III routine till today !! Let's smash this and be happier and ACCOMPLISHED than ever!❤❤❤❤🥰🥰🥰

[franciscopgon]

Hello Caroline, I come to leave my story.

I'm Brazilian and in April 2023 I had surgery on Tibia, even after rehabilitation I felt pain.

I searched for a long time for workouts that used my entire body and strengthened my mind.

I started with beastmode without using weights, doing my best and I felt like I was improving little by little.

I then progressed and managed to do half of the epic Endgame program with light 3kg dumbbells.

I gained strength and confidence to continue and continued to Epic 3, progressing to 10kg and 16kg dumbbells.

Today I'm thrilled to reach the end, doing all the training doing my best, I can feel that I'm healthier and stronger.

From the bottom of my heart, thank you very much for being with me all these days, for giving me hope and strength that I am capable and that we can enjoy this journey while we are here, I can be sure that you will make a difference in my life ❤

I wish you lots of happiness and health for you and your family, a big hug and I'll see you in the next training sessions.

[anastasiadavid-demakas]

My boyfriend and I just finished the epic 3 and it was amazing. We both lost so much weight and look so much stronger. Thankk you so much Caroline!!!!1

[jacquijordan]

Wow! Can’t believe we’ve smashed out another 50! Massive congratulations to everyone and heartfelt thanks to CG for yet another truly epic EPIC!

[kalm]

Yes I feel all the emotions too! It’s been an amazing 50 days and beyond and i thank everyone and our amazing Caroline for guiding us today and everyday to have a fit lifestyle. These workouts have been so fun, challenging and amazing ! Thank you everyone here and on the Facebook group for always being support e and there every step of the way! Cheers to epic 3 and cheers to everyone for their hard work. Special thanks to Caroline for her ingenious hard work! Love working out and love this !!:) thank you !!!

[Rozzerama]

WOW we've done it! That was an awesome way to end EPIC 3. Thanks Caroline - for challenging us, for your positivity and kindness. And congratulations to everyone completing the program today!

[Songtress]

Not going to lie…I burst into tears at the final beep. This was the first challenge I have completed from start to finish. Looking back at day one to today, I am SHOCKED! I didn’t think it was possible to make such a change in just 10 weeks. Can’t wait for the next challenge. Caroline, I thank you for being about of my routine and allowing me the opportunity to fearlessly work out and love myself. Cheers everyone.

[seejay]

Im 2 weeks behind but i already feel proud of how far i've come with this program! Caroline you are a blessing to us all. You have made us improve ourselves for the better may it be physically or mentally. You have changed our lives forever. Thanks to you I became committed to working out and changing my lifestyle. Now I feel confident as ever and feel good about myself and its all thanks to you!

[masienguyen]

So emotional when this one pops up everyone !😭😭 we should always be proud of ourrselves guys! Thank you everyone for such kind and supportive community 🥰

[deedeekalulemulimba]

Hello Caroline, hello every one. Today I completed 100 days of sweat and I only did Caroline's workouts....started with epic end game and today I completed epic 3. There's a time in my life when I couldn't complete Caroline's anything, I have knee problems and everytime I tried I couldn't go through with it, she's no joke. So I started with other coaches and once in a while I could try hers and one day I realised I can, not her speed of course but i made them my own . Today I want to celebrate 100 days non stop of Caroline Girvan in my life. She's indeed a miracle worker. Thank you for what you do for the world, you change lives. Bless you.

[yourfitpath]

Holy smokes! I wasn't sure if I was going to get to finish this program as I'm 40 + 5 weeks pregnant as of today! Looking forward to today's final workout and maybe it will get this labor started 😄 Thank you for everything you do!!!

[afswimmergirl]

I am more emotional then I thought I would be finishing this! Thank you for an amazing Epic program! Can’t wait to do it again!

[GenX-Trad]

Another fantastic journey completed with an ever-growing community! I am so grateful for Caroline, her generosity, creativity, and very positive and healthy philosophy on working out and getting strong! Congratulations to everyone!

[dickiedum]

Wow, just finished EPIC three, what an absolute blast. A rollercoaster of emotions and for this old man a couple of tears at the end especially when my daughter said how proud she was of me and even said love you Dad. She has never said that. Thank you Caroline.

[IrinaVujaklija]

CONGRATULATIONS TO ALL! WE SMASHED IT! This was one fun, sweaty sesh.. and I JUST love it how Caroline said it in intro: 'And we have a finisher of JUST one minute of burpees!'. 😂😂😂
Thank you Caroline, for leading us in such a way that we only can become stronger, better versions of ourselves. Not just physically but emotionally and mentally too! Thank you for being a leader, the world needs more people like you! We need more helpers not sellers! YOU ARE A TRUE LEADER. Big hug full of gratitude! 💙💙💙🤗💙💙💙