High intensity, followed by low intensity cardio session! HIIT followed by a more steady state cardio to work your entire body, improve muscular endurance, improve your cardiovascular health and make you feel EPIC!!!

All you will need for this workout you fully warmed up, a bottle of water handy and your mat.

Simply follow along and make sure to feel proud during the breaks! You are challenging yourself!!!

During the HIIT portion, we will perform the exercises for 2 sets as most will involve one side then we will perform the other side!

The timer here will be 30 seconds of work, 15 seconds rest.

Single leg burpee
360° squat hops
Lateral lunge to inner tap
Push up to explode single arm
Burpee ninja squat
Curtsey jumps
360° push ups
Close squat to kick
Alt flat foot switch
Lunge knee drive
Kneeling to stand to jump
Hover to donkey kicks
Staggered squat bounce
Push up burpees
Plank side to push up
Lunge to kick
Glute jumps
Roll to single leg push up
Jack knife single leg
Plank ladder (switch arm)

Cardio!

Time is mostly 45 seconds of work throughout!

Remember the aim is not to stop, so slow it way down! Of course stop when you need to but before you do, try showing down that bit more!

Jumping jacks
Skipping
Marches
Calf hops
Side to side mountain climber hops
Skier
Centipede walk
Burpees
Alt foot tap butt kicks
Curtsey rainbow switch
Sprinter to jump
Predator jacks
Plank jacks
Nina jump to squat
Alt hand or foot reverse crab
Walk out to push up
Plank to crouch
Alternating forward lunges
High knees

Remember to go at your own pace, this is simply you versus you!!!

I hope you all finish feeling fatigued but energised!!



Cx

Please ensure you warm up! Here’s my recommended Cardio & HIIT warm up routine: https://youtu.be/4Q5JRHEoxcM

Low impact (no jumping) alternative: https://youtu.be/ec_buXYn9So

Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

20 Min MOUNTAIN CLIMBER CARDIO Workout: https://youtu.be/tmPyS1h5ra0
15 Min THE CRUNCH Abs Workout: https://youtu.be/AdNpljl8tOI
20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU

Social

Instagram: https://instagram.com/carolinegirvan
Private Facebook Group for Further Community Support: https://facebook.com/groups/carolinegirvan

EPIC II Program:

EPIC Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Sports Equipment I Use:

My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan

Business Enquiries:

Email: [email protected]

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB


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