Day 5 of Beginner EPIC | Full Body HIIT Workout

Day 5 in the EPIC Beginners Series for those of you wanting to progress to the full EPIC Program! For 30 minutes, we will be covering some of the most common higher intensity movements found within the EPIC Program.

This high intensity full body workout at home will test you mentally and physically! This workout will require strength, balance, body co-ordination, adapting to go from one exercise straight to another but mostly sheer determination to keep going when you just want to stop.

Yo will simply need a mat and a bottle of water handy.

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!

There is a small jump performed at the top of each burpee however you can simply leave this out if you wish!

The timer will be on for 40 seconds of work for each exercise, however we will then go straight into 20 seconds of hands off mat burpees! You can obviously perform these at a pace that suits you! You then can enjoy 30 seconds full rest to prepare for next exercise!

Please ensure you warm up for at least 5 minutes prior to beginning.

CONGRATULATIONS as this is the final day of the series! I hope you have had a lot of fun and with that, I’m sure a lot of hard work!

You can of course repeat this series several times to gauge your progress as you will notice your strength and co-ordination improve!

If you feel ready to proceed to the EPIC Program simply find the full list of workouts in the playlists section and begin at Day 1.

I would suggest the following as a guide as to whether you should proceed to the EPIC 10 week Program. Pease note these points are only a guide and you can definitely repeat this series how often you like!

•be able to do at least 3 quality push ups
•hold a plank for at least 1 minute
•maintain a wall sit for 1 minute
•complete some of my HIIT workouts*(available in the playlist section)

*When I suggest completing some of the HIIT sessions, I don’t mean to actually complete it without stopping the entire time. I mean to manage to keep going until the end and really pushing through! 😉

You can choose your path!

Good luck to you and well done for coming so far!!!

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

[zby]

This video was a huge reality check for me and my poor cardiovascular fitness level after spending so much time in front of my computer programming. The week of strength was challenging but good, but this was something else. I almost gave up at the 35% point and I'm glad I didn't because I had a sudden second wave of energy around the 60% point. You are a beefy angel sent to make us stronger and to get through the rest of 2020. Thank you so much!!!

[marvelamaring]

I'm 62, and I've been biking, walking, and doing yoga for years. I know I need to lift weights for bone density and strength. I discovered Caroline Girvan. What a gift! Your videos slay me! I've gotten to day 28 on Epic but injured my back doing Romanian deadlifts. I took a break to heal, and now I'm back to the Beginner series. This time, instead of rushing headlong into the killer challenge that is Epic, I'm doing the Beginner series 5 x a week for 4 weeks until I feel really ready to try Epic again. So far, I've finished two weeks of completing all five workouts. plus more cardio each day. I'm already able to lift more and my form is better. Caroline, you are the best out there! And so kind, encouraging, and GENEROUS. Thank you for all you do.

[eminebulamac]

Other youtubers: killer, advanced, insane, etc...
Caroline:beginner

[amymiranda]

I LOVE how at the end of the videos Caroline genuinely looks so proud of me for completing the workout!

[brandonandracheldejong]

Caroline, I greatly appreciate the organized layout of your videos. The set timer, the 3 seconds-to-go warning, the quick example video of the next workout and the completion percentage are so helpful. You offer a thorough exercise program that does not involve the extra work of counting sets, looking for music, trying to configure workouts that are body-balanced, etc. You remove all the excuses, all the things that make daily fitness a headache.
Rather than being competitive, you encourage in a way that makes me compete with my yesterday. Thank you for all your investment in these series. Your professionalism makes my everyday more doable.

[shelbyb.]

I actually got a little teary when I finished this today. I’m 4 months post partum after a third pregnancy and rebuilding strength, losing weight and recovering body composition is such a long process. Today was one of the first days that I felt really strong and can’t wait to start the regular program tomorrow.

[apis]

"You rock and you have great exercises!" This is a message from my 5-year-old daughter who worked out with me.

[gee]

I’ve been doing Pamela Reid for almost ten weeks now but this workout absolutely floored me especially the burpees I did pushups when I couldn’t do the rest of the burpees

[nikkijacobs]

Imagine my joy at collapsing in exhaustion and then realizing the next exercise is on the floor, which is great because I’m already down there.

[uuffkkuu]

Dear Caroline, this series have become the "Can't wait" routine for my wife and me. We appreciate what you do and love the variety you add to common moves. Just when you think you know all the moves, there comes the gorilla push up or the backward lunge with tap heel thing. Anyway, thanks a bunch.

[mcz_]

I’m horribly out of shape but wanted to get to 50% before taking a moment to breathe, but unfortunately my lungs said hey let’s have a small asthma attack at 45% 🤦🏻‍♀️ (I have exercise induced asthma, so it’s not actually bad I just have to stop for a while until my lungs chill out). But, I told my ego to get over it, took my break, and did the last 55% with one more break in there. It was rough but honestly in the shape I’m in I’m proud I didn’t give up. I’ll have to modify things, but I’m happy to start Epic 1! Thank you, Caroline!!

[paulaarantesnaves]

I just can't believe I made it through the beginner program. Congratulations to myself. 🥰🥰🥰🤝🤝🤝

[AmethystMe]

Finally I've finished the beginner level, surprisingly I lost a lot of sweat. Thanks Caroline!! I will start the real epic tomorrow!

[ApriilLopez]

can't believe i got through all this beginner epic journey, i need to do two rounds more before starting epic. thank you caroline for motivating me to not give up

[ninarito]

You have inspired me! I now understand I can do more than I ever thought I could. I also finally understand pain does not mean stop, hence "no pain, no gain". I was always worried I wasn't fit enough to exercise, that I was too weak to workout and would wind up in the hospital with too much exertion. That doesn't even make sense, hahaha. You have to start somewhere! I am so grateful I found you. I am doing this beginner series for the 3rd time and may do it 1 more time before I am ready, but I feel myself getting stronger, and more balanced. I never regret doing any of your workouts when its over! Love to you!

[meccawilliams]

I am almost in tears😢! Not from the workout but because I was able to do something I didn't think possible for a while: a burpee!! I began Caroline Girvan's workouts with the Iron Series, then Epic Beginners, and now to Epic 1. I can say that I my strength, agility, and abilities are only getting better as I complete each series. This is becoming one of the best workout routines I've done since college.

[poetgb]

A really energetic workout using a lot of different exercises and doing a cardio type routine. You re in fabulous shape.

[ysabehm]

I can't believe how much stronger I have become in just 5 days of this Epic challenge. I've never been this happy and excited to workout. The first challenge I've ever accomplished. Thank you Caroline for your content 💃

[daniellehuiberts]

Going to do the 5 day beginner Epic program one more time and then I'll start the real Epic workouts. Thank you Caroline I'm already feeling much stronger and fitter.

[LucyI-lll]

I managed the first half okay, but then after that I was really sluggish. I'm so grateful that she has included cardio as part of the workout programme! And the words of encouragement throughout, also her smiling and gesturing to keep going is so helpful. Thank you Caroline Girvan for making exercise enjoyable :)