EPIC Program by Caroline Girvan

Overview

• The EPIC Program consists of two 10-week programs designed for intermediate and advanced individuals.
• Includes a Beginner Series for those new to training, focusing on fundamental movements.
• Workouts are time-based, focusing on intensity, form, and personal pace.

Beginner Series

• 5-day series covering basics to build strength and improve fitness.
• Equipment needed: mat, pair of dumbbells/filled water bottles, water bottle, wall, stable chair.
• Workouts are 30 minutes long, including a warm-up and cool down.
• Aim to practice movements to gain confidence before starting the main EPIC Program.

EPIC I & II Programs

• Each program spans 10 weeks, with a focus on different body parts and types of exercises.
• Workouts include a mix of bodyweight exercises, dumbbell training, and HIIT.
• Exercises incorporate core stability, strength, balance, and flexibility.
• Aimed at improving overall fitness and muscle definition.

Weekly Structure

• Week 1-5: Incorporate fundamental movements with an alternating focus on different muscle groups.
• Week 6-10: Introduce more complex exercises, increasing intensity, and testing progress.

How to Get Started

• Subscribe to Caroline Girvan's YouTube channel for workout videos and updates.
• Plan workout schedule and necessary equipment.
• Maintain a balanced lifestyle, incorporating rest days and proper nutrition.

Equipment

• Essential: Dumbbells, exercise mat.
• Optional: Ankle weights, resistance bands, stable chair, yoga block.

Best Practices for Results

• Balance exercise with daily activity.
• Include rest days for recovery and injury prevention.
• Prioritize sleep for muscle recovery and motivation.

Nutrition Tips

• Emphasize a balanced diet with adequate protein for muscle repair.
• Choose complex carbohydrates and healthy fats.
• Stay hydrated and limit alcohol intake.

Snack Ideas

• Include high-protein and fiber-rich snacks to sustain energy.
• Examples: Greek yogurt, almonds, avocado toast, protein balls.

FAQs

• Workouts last between 30-50 minutes, excluding warm-up and cool down.
• Modifications available for various fitness levels.
• Address concerns such as knee pain and form correction.
• Emphasizes the importance of not rushing and focusing on quality.
• Recognizes individual differences in progress and encourages realistic expectations.

Progress Monitoring

• Avoid relying solely on scales; track progress through photos and personal feelings of improvement.

Disclaimer

• Advises consulting a physician before starting a new program.
• Acknowledges individual variability in fitness results.
• Highlights importance of personal responsibility and safety in training.