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Welcome  \n4. EPIC HEAT overview  \n6. How to get started  \n7. Equipment  \n8. How to get the best results  \n11. Cardio  \n13. Nutrition  \n27. FAQs  \n33. My own tips  \n39. EPIC HEAT schedule  \nC A R O L I N E G I R V A N  \nCopyright © Caroline Girvan 2021  \nW E LCO M E  \nby C a r o l i n e G i r v a n  \nHello everyone!  \nI hope you are all doing great and if you are reading this , you are hopefully wanting to hear all about what you can expect during the EPIC Heat 10 week Program!  \nThe EPIC Heat , EPIC I and EPIC II 10 week programs are based on how I have trained myself and have always trained the wonderful people who have joined me personally over the years; focusing on the feeling that exercise can bring to your life. The challenge ahead. The determination. The vision. The gritting of teeth. Doubting yourself. Focus. Pushing through. Overcoming. The amazement in realising you are stronger than you think. The inner confidence to realise its ok not to be‘ perfect ’ at everything. The realisation that the low moments make the high moments more rewarding. The magic that is the human body. The power our minds can have. And the mind-set that we are so blessed to be able to move , no matter how it may be.  \nNow more than ever, I think it’s so important that we appreciate our bodies.  \nWe are bombarded with so much information , images , how you should train , what to do , what not to do , how we should look , how we shouldn ’ t look , what we should and shouldn ’ t eat , that we can sometimes lose sight of what matters.  \nFitness  \nNoun  \n1. The condition of being physically fit and healthy  \nA healthy body. A strong body. Inner confidence.  \nI would just like to thank every single oneof you for joining me in my home.  \nAnd just a note on the past year; you all have helped motivate me but more than that , you have helped build a real , global community full of like-minded people who are prepared to step up to the challenge and at the same time offer help , motivation and guidance to others so thank you.  \nI am so excited to begin this new journey together! Let ’s make sure to have fun along the way…even during those single leg wallsits and hammer curl pulses!  \nCx  \nOVERVIEW  \nT H E E P IC H EAT P ROG RA M IS BAS E D O N 5 WO R KOUTS T H ROUG HOUTT H E WE E K I NVO LV I NG ST R E NGT H , E N DU RA NC E A N D H IG H I NT E NSITY  \nWO R KOUTS TA RG ET I NG A L L MAJO R MUSC L E G ROU PS TO BUI L D AST RO NG BO DY , I M P ROV E OV E RA L L L EV E L O F F IT N ESS A N D MOST I M PO RTA NT LY F E E L E P IC .  \nThe sessions will include all of the variety , challenges , structure and of course the fun that is the EPIC Programs condensed into 30 minutes.  \nThe 30 minutes will be a FULL 30 minutes of hard work from start to finish. These 30 minutes will exclude brief, warm up , ' finishers ' and ' burn outs 'and cool down. The finishers and burn outs could last anywhere between 30 seconds and 2 minutes!  \nSuggested warm-ups will be provided in the form of a separate video. A cool down will be completed immediately post workout as with most workouts I do , however please feel free to spend more time cooling down or a more intense stretch after if preferred.  \nThe EPIC Heat Program is tailored for intermediate to advanced. The workouts are typically time based so you complete at a pace that suits your experience , ability , energy level on the day and relative to the weights you have access to.  \nCO NT I NU E D O N N EXT PAG E    \nC A R O L I N E G I R  \nCopyright © Caroline Girvan 2021  \nV A N  \nThe program will be uploaded for you once I complete each workout. I do not record the workouts in advance so I am unable to release the full program in one go , as I like to make the program as organic as possible and take into account your feedback; for example , post a workout that was particularly taxing on the shoulders , I may program t","cbCaifaznKIQkjDV","https://ap.wps.com/l/cbCaifaznKIQkjDV","pdf",5696762,42,"English","# Welcome\n## EPIC HEAT overview\n## How to get started\n## Equipment\n## How to get the best results\n## Cardio\n## Nutrition\n## FAQs\n## My own tips\n## EPIC HEAT schedule","[{\"question\":\"What does the EPIC Heat 10-week program focus on?\",\"answer\":\"It focuses on strength, endurance, and high-intensity training through five workouts per week. Each session is designed to target major muscle groups and build an “EPIC” feeling of accomplishment.\"},{\"question\":\"How long are the main workouts, and what is included or excluded?\",\"answer\":\"The main work is a full 30 minutes from start to finish. Brief warm-ups and the “finishers” and “burn outs” are handled separately, with finishers/burn outs ranging from about 30 seconds to 2 minutes.\"},{\"question\":\"How should workouts be scheduled during the week?\",\"answer\":\"Workouts are shared on Mondays, Tuesdays, Wednesdays, Fridays, and Sundays, and you can complete them on the days that fit your schedule. The guide suggests at least one full rest day and one active rest day.\"}]","EPIC HEAT 10 Week Program - Welcome | PDF",1790540394,106]