Day 50! Let’s party! Time to celebrate all of your hard work over the past 50 workouts! 60 minutes combining many of our favourites here today… Makers, some HIIT, calisthenics, lunges, snatches, diver push ups… one hour of a lot of fun!
All you will need for this full body fun session is a pair of dumbbells and your mat! The dumbbells I am using are 9kg each for your reference.
There is a staple in this workout that appears 5 times in total! The complex will be for a total of 2 minutes 3 seconds with 30 seconds rest after to get ready for next exercise! It is a variation of the Maker movement but each portion of move is performed for 4 sets as detailed below!
The timer will be on for a majority of the workout for 40 seconds of work, 20 seconds rest. During the bodyweight only movements, timer will be 50 seconds, 10 seconds rest.
Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS
STATIC LUNGE (hold 10sec beep)
STATIC LUNGE (hold 10sec beep)
RDL 1/2 REPS
RDL 1/2 REPS
SAME SIDE LUNGE TO RDL
SAME SIDE LUNGE TO RDL (switch)
Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS
TATE PRESS
TATE PRESS
FLYES
FLYES
SKULLCRUSHERS
SKULLCRUSHERS
Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS
SQUAT TO RDL
SQUAT TO RDL
STAGGERED RDL
STAGGERED RDL (switch)
STAGG RDL TO STAGG SQUAT
STAGG RDL TO STAGG SQUAT (opp)
Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS
BENT OVER ROW
BENT OVER ROW
CROSS BODY CURLS
CROSS BODY CURLS
WIDE CURLS
WIDE CURLS
Complex:
X4 PUSH UPS
X4 RENEGADE ROWS
X4 SQUAT TO PRESS
X4 SQUATS
50/10
FORWARD SQUAT WALK
SUMO TO RDL
LATERAL SQUAT WALK
CROUCH TO PUSH UP
KICK THRUS
LUNGE PULSES ON TOES
LUNGE PULSES ON TOES (opp)
DIVER PUSH UPS
40/20
SQUATS
LATERAL LUNGES
STANDING MARCHES
ROLLING TO PUSH UP
PLANK LADDER
SUMO 1/2 REPS
RAINBOW KICKS
PUSH UP PULSES
SNATCH
SNATCH (switch)
SQUAT TO PRESS (one side)
SQUAT TO PRESS (switch)
Finisher:
SQUAT TO PRESS (x2 dumbbells)
This is absolutely challenging… your heart rate will be high throughout, your body tired but you will push through to finish victorious!
I have loved every single minute of EPIC II and have been so excited to read your feedback on your sessions. It is obvious you are being conditioned to more intense training which is all done to your discipline, consistency, positivity and a true reflection of what this community, all of us together, have accomplished.
You are the best training partner anyone could ask for!
Celebrate once you squat press that last rep! You did it!! We did it!!
Cx
Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0
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12 Min 4X4 Abs Workout: https://youtu.be/iY4Ft9K7gZk
20 Min BURPEE BLAST Cardio Workout: https://youtu.be/xQzgzKXtZ3E
20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU
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EPIC II Program:
EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
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Sports Equipment I Use:
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Caroline Girvan
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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
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Каролина, спасибо огромное за ваши тренировки. Они супер
. Моё тело подьянуто и красиво, благодаря вам
I can't say I did it with good energy, form or focus. But I did it. Some things weren't good but some were. Third time over. 2*9 kgs and 5 kgs for my biceps and triceps. Right hip a bit painful and overstretched. Still. happy and proud to have finished the challenge!
45:12
Thank you very much for your work; it is very important to many people. It has improved my health and my life. From Argentina, I am very grateful to you. Now I will start with Epic III…
2025
I am on my third epic and the changes I have seen in my body is amazing
Thank you
Started doing her workout for 4 years ago, and I'm repeating it every time, but i got emotional every time I reached the final day of each epic
.
What a joyous video and gorgeous person x
Just finished this for the second time YEARS later! Taking a deload week and hopping into Epic III. I loved this so much!
This is the End! I made did today!
Thank you Caroline for this program and totally challenging workouts!
This was amazing 10 weeks!
I'm gonna do all of yours programs
Can't wait
LOVE that you put balloons up and had a little party at the end! You have a wonderful spirit! Thank you for transforming my life! Blessings to you, Caroline!! <3
Thank you
I dont know how to thank you Caroline. I finished epic 2 during the most difficult time of my life. This brings me back my energy and confidence.
This was an amazing challenge! Thank you for your smile and positive attitude everyday! You are awesome
A favorite
what a celebration workout! congratulations to everyone! and the deco is pure party, yayayay!
Switch to today to finish EPIC 2, thank you Caroline, fantastic series!
Can’t believe I finished another of your programs. Thank you very much. So enjoyable.
Thank you. Thank you
EPIC II has been completed!
Thank you so much for these 50 workouts CG
.Epic 2 complete, this week was tough, but I made it through the end
now its time for beastmode series next week and then epic 3 after that 
Day 50
The feeling of finishing epic 2 is incredible and I'm thrilled, I gave it my all.
Caroline, your training changed my life and helped me recover from tibia surgery since the epic endgame, thank you very much for your help.
Thank you Caroline!
Thank you so so much Caroline Girvan, you really inspired us a lots.
Gratidão
seus treinos são Maravilhosos 
This is soooo EPIC
thank you Caroline , you are amazing
For me, it's not quite a full-body workout. There are no abdominal exercises
Outstanding. Took me longer than 10 weeks BUT I finished. Thank you Caroline for motivating me to do better.
YOU ARE EPIC INDEED,Caroline, you are making a HUGE difference in my life…May Jesus bless you as good as i am being greatly blessed for your work out sets…Here,somewhere at north shore São Paulo Brazil,in a litlle town called Paradise, surf sesh was pretty amazing today,and when the evening comes, i have this special gift from you…THANK YOU LORD JESUS,MY SOURCE OF LIFE,LIGHT AND STRENGH…Done, june 08th,2024
Finishing my second round of EPIC II today! Three years ago, I also completed this amazing program. The progress is wonderful! I'm stronger than ever but also healthier and happier. I work out because it makes me feel so good about myself; it's like connecting with a deeper me. Thanks for all the inspiration and effort you put into all you do, dear Caroline! I'm so proud of being a Girvanator for life.
Well done everyone
I discovered Caroline a year and a half ago!!!!I also discovered the great capabilities my body has! Thank you Caroline for this great gift! I wish you all the love, health and happiness!!!!!
Day 50 smashed
Caroline thank you so much for these workouts … each day is life changing and getting stronger 
Brutally fantastic!!!!! All I could mutter at the end was "Oh Caroline…..". I've now completed EPIC I and II since last October in and amongst training for 10k races and 1/2 marathons as well as doing yoga and living life. I have recommended you and celebrated my successes with dozens of people along the way. I've always been healthy and fit but never like this. The best compliment I received was at a surf competition where someone asked me if I was one of the competitors. HA! I laughed to myself. If only they knew I am 53. Thanks Caroline….you are my hero and guru