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    Caroline Girvan. Epic 1

    Uploaded by

    Liza Nekhaienko
    The document outlines Caroline Girvan's EPIC program, which includes: 1) A 10-week strength training program for beginners and intermediate/advanced levels, with different workouts and progressions over the weeks. 2) Recommendations for essential and optional home exercise equipment. 3) Information on how to get started by subscribing to Caroline's YouTube channel for the workout videos.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Caroline Girvan. Epic 1

    Uploaded by

    Liza Nekhaienko
    413 views29 pages
    The document outlines Caroline Girvan's EPIC program, which includes: 1) A 10-week strength training program for beginners and intermediate/advanced levels, with different workouts and progressions over the weeks. 2) Recommendations for essential and optional home exercise equipment. 3) Information on how to get started by subscribing to Caroline's YouTube channel for the workout videos.

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    The document outlines Caroline Girvan's EPIC program, which includes: 1) A 10-week strength training program for beginners and intermediate/advanced levels, with different workouts and progressions over the weeks. 2) Recommendations for essential and optional home exercise equipment. 3) Information on how to get started by subscribing to Caroline's YouTube channel for the workout videos.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    413 views29 pages

    Caroline Girvan. Epic 1

    Uploaded by

    Liza Nekhaienko
    The document outlines Caroline Girvan's EPIC program, which includes: 1) A 10-week strength training program for beginners and intermediate/advanced levels, with different workouts and progressions over the weeks. 2) Recommendations for essential and optional home exercise equipment. 3) Information on how to get started by subscribing to Caroline's YouTube channel for the workout videos.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 29

    EPIC

    C A R O L I N E G I R V A N
    CONTENTS

    C A R O L I N E G I R V A N
    WELCOME
    RECOMMENDED FOR
    BEGINNERS

    5
    DAYS OR WHEN YOU'RE
    READY TO PROGRESS
    C A R O L I N E G I R V A N
    Week 6

    Week 1

    Week 7

    Week 2

    Week 8

    Week 3

    Week 4
    Week 9

    Week 10
    Week 5

    INTERMEDIATE / ADVANCED

    10
    WEEKS
    Week 6

    Week 1
    Week 7

    Week 2
    Week 8

    Week 3 Week 9

    Week 4
    Week 10

    Week 5

    INTERMEDIATE / ADVANCED

    10
    WEEKS
    HOW TO GET STARTED

    Subscribed to the YouTube channel

    C A R O L I N E G I R V A N
    EQUIPMENT

    Essential

    Optional

    Lighter pair of dumbbells:

    Heavier pair of dumbbells:

    http://amazon.co.uk/shop/carolinegirvan

    http://amazon.com/shop/carolinegirvan

    C A R O L I N E G I R V A N
    Consider your daily steps, or overall activity level through the week aside from
    workout specific, for example; walking during your lunch break, cycling to & from
    work, fitting in a sprint session for 20 minutes, , swimming, cycling or going for a
    hike with a friend...these all add up to improve your cardiovascular health, burn
    energy and help with mood!

    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    LET'S
    TALK
    ABOUT
    NUTRITION
    #BALANCED

    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    Shopping List Ideas
    Proteins (Meat/poultry/fish)

    Chicken breast
    Whole chicken
    Ready to eat chicken breast
    Chicken sausages
    Lean steak (Sirloin / fillet)
    Low fat mince
    Low fat burgers
    Low fat meatballs
    Low fat turkey mince
    Turkey sausages
    Turkey rashers
    Pork chops
    Salmon
    Tuna
    Seabass

    Fridge essentials

    Semi-skimmed milk
    Unsweetened Almond / oat milk
    Cheese
    Butter
    Free range Eggs
    Carton egg whites
    Cottage cheese
    Greek yoghurt
    Natural yoghurt
    Quark cheese
    Tofu
    Quorn mince / sausages etc
    Tempeh
    Freezer

    Frozen vegetables
    Frozen fruit
    Pre-portioned frozen
    yoghurt/ice cream
    Frozen edamame

    Cupboard essentials

    Almond nuts
    Walnuts
    Cashews
    Peanut butter
    Almond butter
    Honey
    Sultanas
    Extra virgin Olive oil
    Coconut oil
    Brown rice
    Whole wheat pasta
    Porridge
    Weetabix / Shredded wheat
    Branflakes
    Tinned Beans
    Tinned tomatoes
    Lentils
    Quinoa
    Tins of tuna in Spring Water
    Tins of red/pink salmon
    Sprinkling seeds ie. Chia, sunflower, hemp
    Rice cakes
    Whole grain bread
    Chickpeas
    Cauliflower rice
    Fruit

    Avocado
    Berries (frozen or fresh)
    Bananas
    Apples
    Grapes
    Watermelon
    Oranges
    Pomegranate
    Kiwi

    Vegetables

    Sweet potato
    Spinach
    Courgettes
    Carrots
    Broccoli
    Garlic
    Bok choy
    Kale
    Asparagus
    Mushrooms
    Squash
    Peppers

    Lighter sweet

    Protein bar (approx. 200 kcals >10g protein)


    2 x scoops protein ice cream in a cone
    Chocolate rice cakes
    Dark chocolate (approx. 30-50g)

    C A R O L I N E G I R V A N
    How long are the workouts?

    Is a cool down provided?

    Is a warm up provided prior to the workout?

    I am completely new to strength training…where do I start?

    I prefer not to jump. What shall I do?

    What if I do a different pace to Caroline on screen?

    C A R O L I N E G I R V A N
    I am unable to do a movement within the workout…what should I do instead?

    My knees hurt during lunges and squats, what shall I do?

    C A R O L I N E G I R V A N
    My lower back is aggravated during Romanian Deadlifts / Bent Over Rows; shall I not perform them?

    Will this 10 week program help reduce body fat / build muscle?

    C A R O L I N E G I R V A N
    Will this ab workout help reduce fat around my tummy? Will this leg workout slim my legs?

    If I miss a few days, should I start where I left off?

    I am new to weight training / this intensity of training and the scales are saying I weigh heavier?

    I am still the same weight on the scales but have definitely lost body fat?

    Is there cardio within this program?

    During the steady state cardio workout, it doesn’t feel like low / medium intensity?

    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    JOIN OUR COMMUNITY

    https://youtube.com/c/carolinegirvan

    PRIVATE FACEBOOK
    GROUP

    # C A R O L I N E G I R V A N
    C A R O L I N E G I R V A N
    W W W . C A R O L I N E G I R V A N . C O M

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