Let’s finish this together! 30 minutes of pushing yourself out of your comfort zone….a representation of what we have accomplished during these 10 weeks! High intensity training that is exactly as it says!

This is a variation of HIIT that I don’t do often as it’s so demanding and I always want to give it 100%! It really is one of those formats that is you vs you! You can change the quantity of reps and you try to hit that target as you work through each set!

Time flies as there is literally no time to ponder as you are so focused!

EMOM is Every Minute on The Minute challenge! You aim to complete a certain amount of reps of various exercises within a minute timescale! Trying to complete as quick as possible to enjoy some rest before going again!

All you will need for this celebration workout is your mat, a filled bottle of water handy and your body well warmed up!

Below is a breakdown of the exercises and suggested reps however as you can see there are rep alternatives for the last exercise in each trio! There is no suggestion for the first 10 minutes as I think we can do this! The suggested numbers are there to show you can reduce reps when you need to. The number of reps is irrelevant so long as it is making you work hard and it’s all about having that goal whether it is 20 or 10 reps!

We have 30 seconds rest between each 10 sets!

LUNGE TO STEP IN x10
LUNGE / HOPS x10 (same side)
LUNGE TO STEP IN x10 (switch)
LUNGE / HOPS x10 (same side)

CROUCH TO PUSH UP x5
PUSH UPS x10
BURPEES x10 (option x5 reps)

CURTSEY TO REAR FOOT TAP x10
CURTSEY TO REAR FOOT TAP x10
SQUAT / HOPS x20 (option x10 reps)

If you are really finding it tough, remember so am I! Those thoughts of stopping only last afew seconds when they come and then go quickly!

During EMOMs and in fact a lot of the EPIC Heat in general has been mostly compound movements to recruit as much muscles as possible within each movement/lift. I hope you have thoroughly enjoyed the challenges as have I!

I feel so privileged that you have joined me in my living room and completed these 50 workouts!

I hope EPIC Heat has demonstrated what you can accomplish within 30 minutes at home with a pair of dumbbells or bodyweight! All of the workouts I provide are programmed to ensure maximum intensity but allow for moments when rest and/or lower heart rate or less intensity is required.

EPIC Heat has been all about putting in the hard work in a shorter duration to allow for extra time outside for movement if sun is shining!

I have thoroughly enjoyed it and this is a perfect way to celebrate our dedication!!

Congratulations to you and well done!

Let’s smash this endgame!!!

Cx

Always ensure you warm up before any workout, here is my dedicated HIIT Warm Up Routine: https://youtu.be/4Q5JRHEoxcM

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My Other FREE Workout Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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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