This is it... Day 50! You’ve one last challenge to see how far you’ve came! Let’s see how good your form can be whilst your heart rate is up for this HIIT workout and you are pushing out those reps! Have fun!

You have achieved something special... training consistently for 10 weeks. The positivity has been apparent and let’s continue for this 1 hour high intensity, no jumping, no repeat, low impact workout!

Remember! It is only as HARD as you push it!! Make this your own, give it your all!!

*Official EPIC Program Apparel launched today. Wear your EPIC accomplishment with pride: https://teespring.com/stores/carolinegirvan

The timer will be on 30 seconds of work, 20 seconds of rest.

All you will need is a mat, bottle of water and ideally, a smile!

It is YOU versus YOU!

There is one pistol squats in between lunges so if you prefer modify for simple lunge!!!

WALK OUT TO PUSH UP
PUSH UPS
ALT REAR LUNGES
SQUAT TO FRONT TOE TAP
SQUAT TO FRONT TOE TAP (switch)
SQUAT ROCKS
LUNGE TO KICK
LUNGE TO KICK
CURTSEY TO SQUAT
CURTSEY TO SQUAT (switch)
HALF REP SQUATS
360° PUSH UPS clockwise
360° PUSH UPS anti-clockwise
SUMO HALF REPS
LEAN TUCK TO LIFT EXTENSION
LEAN TUCK TO LIFT EXTENSION (opp)
ALT STAGGERED PUSH UPS
PUSH UP TO SIDE PLANK (one side)
PUSH UP TO SIDE PLANK (switch)
REAR LUNGE TO PISTOL (same leg)
REAR LUNGE TO PISTOL (switch)
LUNGE
LUNGE
LUNGE PIVOT
KNEE TUCK TO SINGLE LEG PLANK
KNEE TUCK TO SINGLE LEG PLANK (opp)
KNEELING TO SQUAT LOW
MARCHES
LATERAL LUNGE
LATERAL LUNGE (switch)
LATERAL WALK W/pulse
SQUAT WALK FWD & BK W/pulse
KNEELING TO SQUAT LOW
SQUAT STEP DIAGONAL (one side)
SQUAT STEP DIAGONAL (switch)
DRAGON WALK PUSH UP
PIKE SHOULDER TAPS
DEAD STOP PUSH UPS
ALT KICK THROUGH
REVERSE CRAB ALT TOE REACH
SINGLE LEG HAND BRIDGE (same leg)
SINGLE LEG HAND BRIDGE (switch)
ROLLING TO ALT LEG PUSH UP
GAZE DOWN X OVER 
HOVER TO ALT TOE REACH
X ARM SIT UP
ON HANDS WIDE LEG CRUNCH
STRAIGHT LEG BICYCLES
PLANK SINGLE LEG HOVER
PLANK SINGLE LEG HOVER (switch)
BEAR CRAWL PUSH UPS
LUNGE ON TOES PULSES
LUNGE ON TOES PULSES (switch)
LUNGE, SQUAT, LUNGE
CURTSEY REAR FOOT TAP
CURTSEY REAR FOOT TAP (switch)
X OVER SQUAT TO LEG EXTENSION
X OVER SQUAT TO LEG EXTENSION
PULSE PUSH UPS
PLANK TO ALT LOW LUNGE
PLANK TO KNEE DRIVE
PLANK TO KNEE DRIVE (switch)
SIDE PLANK LIFTS
SIDE PLANK LIFTS (switch)
GAZE DOWN FLUTTERS
LYING TO V SIT TOE REACH
X ARM SIT UP
TUCK TO HOLLOW
TOE REACH
CRUNCH
CRUNCH PULSES
CROUCH TOES TO STAND

Burnout:
SQUATS!!!!

Let’s rock this everyone, you are amazing, YOU ARE EPIC!

Cx

Extras:

My 5 Minute HIIT Warm Up: https://youtu.be/2wnYsIf4sLU
My 15 Min Rock Hard Abs Workout: https://youtu.be/cS-bIr-6hQM

Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1

Caroline Girvan 10 Week Program Guide: https://carolinegirvan.com
Official EPIC Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

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

Connect:

Instagram: https://instagram.com/carolinegirvan
Business Enquires: [email protected]


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