MEMORIES | Červen 2021

Když telefonuje s tátou... 

K narozeninám...

Na jedné z mé nejoblíbenějších pochůzek. Rajón "dvěstě" :-) Sluníčko pálilo jedna radost. 

I když mám v nohách přes deset kilometrů se zátěží, i když mám v nich kopce, kamení, schody, i když mám x hodin sluníčko nad hlavou a na konci dne jsem spíše zralá na postel než na cvičení, neošidím to. Jsou dny, kdy jsem unavená a jdu si lehnout. Na dvě hodiny či dvě usnu, ale pak ještě není tak pozdě, abych si nezacvičila :-) Doslova tím žiju a je mi to tak blízké, že mi je líto, když se ke cvičení z jednoho či druhého důvodu nedostanu. Občas odpočívám cíleně, jindy skutečně kvůli únavě. A je to fajn. 

Nejhorší, co může člověk udělat ve čtyřiceti, je zapomínat, že už mu je čtyřicet, že už nemá metabolismus, jako když mu bylo dvacet, že už pomaleji regeneruje a rychleji se vyčerpá. Že jeho tělo není stavěné na HIIT tréninky pět až šest krát týdně... Že právě teď je ta nejpříhodnější doba pro to, vzít činky a budovat svalovou hmotu, co to jen dá, protože ve čtyřiceti už má člověk veškerý předpoklady k tomu, aby ji přirozeně ztrácelo... Tak to prostě je a tak to je třeba přijmout a nehrát si na to, že je třeba snad lámat rekordy, které jsou beztak úplně každýmu ukradené, protože to je hlavně o sobě samém :-) 

Je mi 40+ a rozumím si čím dál víc a lépe než kdy předtím. Není ale rady, jak na to. Ono to přijde samo. S věkem. Teď už chápu, o čem mluvili, když mi bylo o deset let méně :-) 

Můj syn, to moje miminko, které jsem snad před rokem odnesla z porodnice v peřinkách, se účastnil slavnostního rozloučení se základní školou. Strašně to všechno uteklo. Z Martínka vyrostl kluk o hlavu vyšší jak já. V září nastoupí na střední školu, na kterou udělal přijímací zkoušky a bude se připravovat do života, který ho čeká po maturitě. Ještě pořád to je a bude sranda. Ještě pořád jej budu mít pod svými křídly a už teď vím, že až jednou to naše domácí místo opustí, naprosto mne to rozseká. Protože jsme si toho hodně prožili. A na hodně z toho jsme byli jen my dva. 

Odkazy:

• Moje proměny 2012 - 2021
• Makový koláč bez mouky s tvarohem a malinami
• Tréninkový kalendář | Červen 2021
• Overnight Breakfast

Tréninkový kalendář | Červen 2021

1. ---
2. Caroline Girvan - Epic I Program | Workout #9
3. Caroline Girvan - Epic I Program | Workout #11
4. ---
5. Caroline Girvan - DEFIANT Dumbbell HIIT Workout | Full Body
6. Caroline Girvan - Full Body Workout at Home | 20 Minutes with No Equipment
   Caroline Girvan - 5 Minute PLANK CHALLENGE | Follow Along Workout
7. Caroline Girvan - 30 Min Full Body Kettlebell Workout | Supersets
8. ---
9. Caroline Girvan - Epic I Program | Workout #6
10. Caroline Girvan - 20 Min Knee Friendly Leg Workout with Dumbbells | No Jumping
    Caroline Girvan - 10 Min Maker Workout | Intense Full Body with Dumbbell
11. ---
12. Caroline Girvan - Epic I Program | Workout #10
13. Caroline Girvan - Epic I Program | Workout #12
14. ---
15. Bodyrock | Lisa M. - HiitMax Week 4, Workout #16+17+18
16. Caroline Girvan - Epic Heat | Workout #1
17. Caroline Girvan - Epic Heat | Workout #2
18. ---
19. Caroline Girvan - Epic Heat | Workout #3
20. Caroline Girvan - Epic Heat | Workout #4
21. ---
22. Caroline Girvan - Epic I Program | Workout #13
23. Caroline Girvan - Epic Heat | Workout #5
24. ---
25. Caroline Girvan - Epic Heat | Workout #6
26. Caroline Girvan - Epic I Program | Workout #14
27. Caroline Girvan - Epic I Program | Workout #15
28. ---
29. Caroline Girvan - Epic Heat | Workout #7
30. ---

Caroline Girvan | Workout Series

Zde najdete přehled všech mini tréninkových sérií od Caroline Girvan včetně rozepsaných tréninků. Každá série čítá nejčastěji pět tréninků, které se cvičí následovně:

Pondělí Day 1
Úterý Day 2
Středa Day 3
Čtvrtek ---
Pátek Day 4
Sobota ---
Neděle Den 5

Pokud je u názvu ✘, znamená to, že jsem si trénink již odcvičila =) Playlisty ke všem tréninkům najdete na tomto odkaze na YouTube.

1 HOUR WORKOUT WEEK (June, 2020)

1 Hour QUADS AND CORE WORKOUT at Home | Day One of Five

1 Hour UPPER BODY & UPPER ABS WORKOUT at Home | Day Two of Five

1 Hour GLUTES & LOWER ABS WORKOUT at Home | Day Three of Five

1 Hour ISOMETRIC FULL BODY WORKOUT at Home | Day Four of Five

✘ 1 Hour STRENGTH & STRETCH WORKOUT at Home | Day Five of Five

STRONG & LEAN at Home SERIES (July, 2020)

✘ 45 Min QUAD FOCUSED LEG WORKOUT | Strong & Lean Series Day 1

45 Min TRICEPS & CHEST WORKOUT | Strong & Lean Series Day 2

45 Min GLUTE & HAMSTRING WORKOUT | Strong & Lean Series Day 3

45 Min BACK & SHOULDER WORKOUT | Strong & Lean Series Day 4

1 Hour FULL BODY WORKOUT | Strong & Lean Series Day 5

HIIT IT HARD SERIES (July, 2020)

20 Min BURPEE HIIT WORKOUT at Home | HIIT it Hard Series Day 1

20 Min LEG HIIT WORKOUT at Home | HIIT IT HARD Series Day 2

20 Min UPPER BODY & CORE HIIT WORKOUT at Home | HIIT IT HARD Series Day 3

20 Min DUMBBELL HIIT WORKOUT at Home | HIIT IT HARD Series Day 4

20 Min FULLL BODY HIIT WORKOUT at Home | HIIT IT HARD Series Day 5

the EPIC BEGINNER SERIES (September, 2020)

✘ DAY 1 of Beginner EPIC | No Equipment Lower Body Workout

✘ DAY 2 of Beginner EPIC | No Equipment Upper Body Workout

✘ Day 3 of Beginner EPIC | No Equipment Ab & Core Workout

✘ Day 4 of Beginner EPIC | 30 Min Dumbbell Full Body Workout

✘ Day 5 of Beginner EPIC | Full Body HIIT Workout

Kick-ass KETTLEBELL SERIES (March, 2021)

✘ KETTLEBELL LEG WORKOUT - Kick-ass Kettlebell Series | Day 1

✘ COMPLEX KETTLEBELL WORKOUT - Kick-ass Kettlebell Series | Day 2

✘ POWER Kettlebell Workout / Full Body - Kick-ass Kettlebell Series | Day 3

✘ KETTLEBELL CARDIO WORKOUT - Kick-ass Kettlebell Series | Day 4

✘ KETTLEBELL WORKOUT - Kick-ass Kettlebell Series | Day 5

COMPLEX SERIES (June, 2021)

LEG DAY Workout with Dumbbells - Day 1

40 MINUTE UPPER BODY WORKOUT - Arms, Shoulders, Chest, Back - Day 2

40 MINUTE GLUTE WORKOUT - Dumbbell + Band - Day 3

1 HOUR FULL BODY WORKOUT at Home - Dumbbells, Bodyweight - Day 4

30 MINUTE DUMBBELL HIIT WORKOUT + Bodyweight - Day 5

UNILATERAL WEEK (June, 2021)

45 Minute Unilateral Leg Workout at Home with Dumbbells

45 Minute Unilateral Shoulders & Arms Workout at Home

✘ 45 Minute Unilateral Calisthenics Full Body Workout - Bodyweight

UNILATERAL Full Body Workout at Home with Dumbbells

UNIQUE Unilateral HIIT Workout - Full Body, No Equipment

the CIRCUIT SERIES (July, 2021)

✘ LEG DAY WORKOUT with Dumbbells - Strong Legs | Circuit Series Day 1

✘ UPPER BODY WORKOUT with Dumbbells - Muscle Building | Circuit Series Day 2

✘ GLUTE WORKOUT with Dumbbells - Glutes Isolation | Circuit Series Day 3

✘ 1 HOUR FULL BODY WORKOUT with Dumbbells - Strength & Cardio | Circuit Series Day 4

SWEAT FULL BODY HIIT WORKOUT with Dumbbells | Circuit Series Day 5

NO REPEAT WEEK (July, 2021)

✘ 20 Min TOTAL QUADS WORKOUT at Home with Dumbbells | No Repeat Day 1

✘ 10 Min BRACED CORE AND ABS WORKOUT at Home (Add-on)

✘ 20 MIN CHEST AND SHOULDERS WORKOUT with Dumbbells | No Repeat Day 2

15 MIN TRICEP WORKOUT with Dumbbells - No Repeat (Add-on)

20 MIN GLUTES & HAMSTRINGS WORKOUT with Dumbbells | No Repeat Day 3

10 MIN WEIGHTED ABS - Dumbbell Ab Workout (Add-on)

✘ DIVERSE 30 MIN FULL BODY WORKOUT - Dumbbells & Bodyweight | No Repeat Day 4

✘ BICEP BLOW UP - Biceps Workout at Home with Dumbbells | No Repeat  (Add-on)

✘ THRILLING 30 MIN HIIT WORKOUT at Home | No Equipment + No Repeat Day 5

✘ CHILLED CARDIO WORKOUT | No Equipment, No Repeat, No Jumping  (Add-on)

BEASTMODE SERIES (July, 2021)

✘ BEASTMODE LEG DAY - Intense Leg Workout with Dumbbells Day 1

✘ BEASTMODE SHOULDERS AND ARMS - Intense Upper Body Workout Day 2

BEASTMODE HAMSTRINGS AND GLUTES - Intense Lower Body Workout | Day 3

✘ BEASTMODE FULL BODY WORKOUT - Intense Strength Training | Day 4

BEASTMODE HIIT - High Intensity Full Body Workout | Day 5

BEASTMODE BACK AND BICEPS - Intense Upper Body Workout | Day 6

BEASTMODE LOWER BODY WORKOUT - Legs, Quads, Hamstrings, Glutes | Day 7

BEASTMODE CHEST AND TRICEP WORKOUT | Intense Upper Body | Day 8

BEASTMODE FULL BODY - Strength & Sweat Dumbbell Cardio Workout | Day 9

BEASTMODE HIGH INTENSITY - Dumbbell HIIT Cardio Workout | Day 10

CAROLINE CALISTHENICS SERIES (August, 2021)

CALISTHENICS LEG WORKOUT - Bodyweight Only Leg Day | Day One

CALISTHENICS UPPER BODY & CORE WORKOUT - Bodyweight Only | Day Two

CALISTHENICS GLUTES & HAMSTRINGS WORKOUT - Bodyweight Only | Day Three

CALISTHENICS FULL BODY WORKOUT - Bodyweight Complexes | Day Four

HIIT WORKOUT - Bodyweight Only | Calisthenics Series Day 5

PYRAMID SERIES (August, 2021)

PYRAMID LEG DAY - Dumbbell Leg Workout | Pyramid Series Day 1

PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy | Pyramid Series Day 2

GLUTES & HAMSTRING WORKOUT - Lower Body | Pyramid Series Day 3

PYRAMID FULL BODY WORKOUT - Dumbbells | Pyramid Series Day 4

PYRAMID HIIT WORKOUT - Full Body with Dumbbells | Pyramid Series Day 5

TEMPO WEEK (August, 2021)

SHOULDERS, CHEST & TRICEPS Workout - Dumbbells | Tempo Week Day 1

BRUTAL LEG DAY - Dumbbell Leg Workout | Tempo Week Day 2

TEMPO BACK AND BICEPS Workout - Dumbbells | Tempo Week Day 3

INTENSE TEMPO FULL BODY WORKOUT - Dumbbells | Tempo Week Day 4

TEMPO HIIT Cardio Workout - No Equipment | Tempo Week Day 5

PURE ENDURE (August, 2021)

1000 REP Lower Body Challenge - Leg & Glutes Workout | Pure Endure Day 1

500 REP Shoulder Challenge - Shoulders Workout | Pure Endure Day 2
30 Minute Stability Ball Workout - Hamstrings & Abs | Pure Endure Day 3
Glute Ankle Weight Workout - Knee Friendly | Pure Endure Day 4
500 REP Full Body Challenge - Total Body Workout | Pure Endure Day 5

500 Rep Cardio Challenge - Full Bodyweight Workout | Pure Endure Day 6

CAROLINE'S ADVENT CALENDAR - SPECIAL EDITION (December, 2021)

20 Minute Shoulder Workout with Dumbbells

20 Minute Abs and Core Workout - Dumbbells + Bodyweight

✘ 20 Minute Full Body Complexes and Sets Workout | Dumbbells

✘ 20 Minute Glute Workout - Complexes | Hip Thrusts, RDLs & Sumos

20 minute Cardio Workout | Full Body Sweaty Complexes - No Equipment

20 Minute Superset Back Workout with Dumbbells

✘ 20 Minute Dumbbell Leg Workout at Home - Squats, RDLs

✘ 20 Minute Arms and Shoulders Workout with Dumbbells

15 Minute Tucked Abs Workout - Bodyweight Only

✘ 20 Minute Dumbbell Full Body Workout - No Repeat

15 Minute TARGETED Glute Workout - Dumbbells

✘ 20 Minute SWEATY Dumbbell Cardio Workout - Full Body at Home

Lots of Lunges 20 Minute Leg Workout | Dumbbells + Bodyweight

20 Minute Dumbbell Upper Body Circuit Workout

20 Minute Bodyweight Leg Workout | Calisthenics Giant Sets

12 Minute 4x4 Lower Abs Workout at Home - No Equipment

12 Minute Dumbbell Deadbug AB WORKOUT at Home

✘ 20 Minute Dumbbell Full Body Workout | Strength + Cardio

20 Minute Glute Workout with Ankle Weights (Optional) | KNEE FRIENDLY

20 Minute HOT HIIT Full Body Workout at Home | No Equipment

20 Minute HARD Upper Body Workout with Dumbbells

20 Minute Dumbbell Lower Body Circuits Workout

20 Minute Tricep Workout with Dumbbells - NO Push Ups | Upper Body

20 Minute Christmas Strength & Cardio Workout

 

INSTAGRAM

Caroline Girvan | Epic Heat

Epic Heat je třetí komplexní fitness program od Caroline Girvan. Trvá 10 týdnů a čítá 50 tréninkových videí. Na stránkách Caroline najdete e-book k programu, ve kterém najdete recepty, rady a tipy nejen do jídelníčku, ale také do cvičení. Můžete si také vytisknout tréninkový plán, který je součástí e-booku. 

Níže je rychlý přehled tréninků v programu. Pokud je u názvu ✘, znamená to, že jsem si trénink již odcvičila =) Playlist ke všem tréninkům najdete na tomto odkaze na YouTube.

the EPIC HEAT PROGRAMME (April - June 2021)

✘ Uncomplicated Complexes LEG DAY Workout | EPIC Heat - Day 1

✘ SUPERior Shoulders Workout / Dumbbells | EPIC Heat - Day 2

✘ DEPLETED Lower Body Workout / Leg Day | EPIC Heat - Day 3

✘ Full Body FUSE Workout | EPIC Heat - Day 4

✘ BURPEE BONANZA HIIT Workout / No Equipment | EPIC Heat - Day 5

✘ CHARGED 30 Min Chest and Triceps Workout | EPIC Heat - Day 6

✘ FLAMING LEGS - Leg Day Workout | EPIC Heat - Day 7

✘ FRAMEWORK 30 Min Back and Bicep Workout | EPIC Heat - Day 8

✘ CONDITIONED Calisthenics Full Body Workout | EPIC Heat - Day 9

✘ DISCIPLINED Dumbbell HIIT Workout / Full Body | EPIC Heat - Day 10

✘ AWAKENED GLUTES & Hamstrings Workout / Glute Band | EPIC Heat - Day 11

✘ OPPOSING Upper Body Workout / Dumbbells | EPIC Heat - Day 12

✘ ISO & PLYO COMBO || Advanced Lower Body Workout | EPIC Heat - Day 13

✘ UNFORGIVING Full Body Workout with Dumbbells | EPIC Heat - Day 14

✘ SEQUENCED HIIT Full Body Workout (with Low Impact Modifications) | EPIC Heat - Day 15

✘ TANGIBLE Triceps and Delts Workout / Strength | EPIC Heat - Day 16

✘ EFFECTIVE Leg Day Collective - Compound Leg Workout | EPIC Heat - Day 17

✘ DIAMOND Chest & Core Workout - Advanced | EPIC Heat - Day 18

✘ FORCEFUL Full Body Workout - Triset Drop Sets | EPIC Heat - Day 19

✘ 30 Min TOTAL Tabata Full Body HIIT Workout | EPIC Heat - Day 20

✘ GALVANISED Glute Workout / Band Optional | EPIC Heat - Day 21

✘ UNITE Upper Body Workout - Supersets | EPIC Heat - Day 22

✘ PARADOX Leg Day Workout - Compound Exercises | EPIC Heat - Day 23

✘ BEASTMODE Complex Full Body Workout | EPIC Heat - Day 24

✘ ELECTRIFYING EMOM Full Body HIIT Workout | EPIC Heat - Day 25

HIGH CALIBRE Hamstrings, Back & Glutes Workout | EPIC Heat - Day 26

IRONCLAD Calves & Quads - Dumbbell Leg Workout | EPIC Heat - Day 27

30 Min LEGIT Lats and Tricep Workout with Dumbbells | EPIC Heat - Day 28

✘ STRENGTH & SWEAT Full Body Workout - Circuits | EPIC Heat - Day 29

HIGH-POWERED HIIT - Superset Full Body Workout | EPIC Heat - Day 30

TORCHED Lower Body Workout - Legs & Glutes | EPIC Heat - Day 31

GIANT KILLER Upper Body Workout - Arms, Chest, Back, Shoulders | EPIC Heat - Day 32

DROP IT LOW Leg Day - Compound Leg Workout | EPIC Heat - Day 33

FEROCIOUS Full Body Workout - Pyramid Timed Training | EPIC Heat - Day 34

NOTORIOUS No Repeat Full Body HIIT Workout / No Equipment + No Jumping Options | EPIC Heat - Day 35

PUMPED 30 Min Shoulder Workout with Dumbbells | EPIC Heat - Day 36

UNREPEATED 30 MIN Leg Workout - No Repeat | EPIC Heat - Day 37

ANNIHILATION Arm Workout - 30 Min Biceps + Triceps | EPIC Heat - Day 38

COLOSSAL Full Body Workout - Strength & Cardio | EPIC Heat - Day 39

30 MIN TURBO TABATA Workout - Full Body HIIT / No Equipment | EPIC Heat - Day 40

GIRVANATED Glutes Workout - Giant Sets, Hip Thrusts | EPIC Heat - Day 41

MAXIMAL Chest and Tricep Workout - Upper Body | EPIC Heat - Day 42

INTENSIVE Quads and Calves Workout / LEG DAY | EPIC Heat - Day 43

FEEL THE HEAT No Repeat Full Body Workout - CARDIO | EPIC Heat - Day 44

DYNAMITE Dumbbell HIIT Workout - Full Body | EPIC Heat - Day 45

UNSTOPPABLE Upper Body Workout - Arms, Shoulders & Back | EPIC Heat - Day 46

SUPREME Superset Leg Workout with Dumbbells | EPIC Heat - Day 47

POWERFUL Push Up Workout - Upper Body / No Equipment | EPIC Heat - Day 48

NO FEAR Full Body Workout with Dumbbells - Complexes | EPIC Heat - Day 49

The Endgame EMOM Full Body HIIT Workout | EPIC Heat Finale - Day 50

 

INSTAGRAM

Caroline Girvan | Epic II.

Epic II je druhý komplexní fitness program od Caroline Girvan. Trvá 10 týdnů a čítá 50 tréninkových videí. Na stránkách Caroline najdete e-book k programu, ve kterém najdete recepty, rady a tipy nejen do jídelníčku, ale také do cvičení. Můžete si také vytisknout tréninkový plán, který je součástí e-booku. 

Níže je rychlý přehled tréninků v programu. Pokud je u názvu ✘, znamená to, že jsem si trénink již odcvičila =) Playlist ke všem tréninkům najdete na tomto odkaze na YouTube.

the EPIC II PROGRAMME (January - February, 2021)

40 Min HIIT + Low Intensity Cardio / No Equipment / No Repeat | EPIC II - DAY 1

50 Min Compound Leg Workout / Dumbbells & Bodyweight | EPIC II - DAY 2

45 Min Upper Body Workout / Dumbbells & Bodyweight | EPIC II - DAY 3

Cardio Dumbbell Full Body Workout / Core Focus | EPIC II - DAY 4

The SLOW BURN - 1 Hour Full Body Workout | EPIC II - DAY 5

INTENSE Full Body HIIT Workout with Weights | EPIC II - Day 6

45 Min Shoulders and Triceps Workout with Dumbbells | EPIC II - Day 7

UNILATERAL Leg Day / 45 Min Lower Body Workout | EPIC II - Day 8

BUILD Back and Biceps Workout at Home / Dumbbells | EPIC II - Day 9

POWERFUL Full Body workout with Dumbbells | EPIC II - Day 10

30 Min HARD HIIT Full Body Workout at Home | EPIC II - Day 11

Hamstring & GLUTE Isolation Workout / Dumbbells | EPIC II - Day 12

45 Min COMPLETE Chest & Triceps Workout / Dumbbells | EPIC II - Day 13

45 Min Lower Abs & Quads on FIRE Workout | EPIC II - Day 14

FUN Full Body Strength & Cardio Circuits Workout | EPIC II - Day 15

30 Min SUPERset HIIT Workout / No Equipment | EPIC II - Day 16

45 Min ARM DAY Workout with Dumbbells | EPIC II - Day 17

Dumbbell LEG DAY Workout / PYRAMID Sets | EPIC II - Day 18

45 Min STRONG Shoulder Workout with Dumbbells | EPIC II - Day 19

CALISTHENICS 1 Hour Full Body Workout / No Equipment | EPIC II - Day 20

30 Min SWIFT HIIT Workout / No Equipment / No Jumping | EPIC II - Day 21

Dumbbell Lower Body COMPLEX Workout / Leg Day | EPIC II - Day 22

IT'S ROW TIME! 45 Min Back Workout with Dumbbells | EPIC II - Day 23

INTENSE Hamstrings and Core Focus Workout | EPIC II - Day 24

1 Hour Dumbbell Full Body CARDIO Complex Workout | EPIC II - Day 25

30 Min BLAZING CARDIO HIIT Workout / Dumbbells | EPIC II - Day 26

FOCUSED Front Delts & ABS Workout / SHOULDERS | EPIC II - Day 27

SQUATS FOR THE GLUTES Workout / Dumbbells / Legs | EPIC II - Day 28

THE PUMP WORKOUT / Upper Body Complexes | EPIC II - Day 29

1 Hour Full Body TEMPO TRAINING / Isometric Workout | EPIC II - Day 30

RED HOT HIIT Workout Full Body / No Equipment | EPIC II - Day 31

Lower Body Workout - Calves, Hamstrings, Glutes & Quads | EPIC II - Day 32

HARDcore + chest workout - Trisets / Dumbbells | EPIC II - Day 33

Squat and Press NO LESS Full Body Workout | EPIC II - Day 34

KINETIC Calisthenics Full Body Workout / No Equipment | EPIC II - Day 35

THE DROP HIIT Cardio Full Body Workout | EPIC II - Day 36

LOADED Glute, Hamstring & Back Workout / Posterior Chain | EPIC II - Day 37

TOUGH Tempo Training / Leg Day Workout | EPIC II - Day 38

DEAD ARMS & Shoulder Workout / Upper Body | EPIC II - Day 39

FULL THROTTLE Full Body Dumbbell Workout / Cardio | EPIC II - Day 40

TITANIC Tabata HIIT Workout / No Equipment | EPIC II - DAY 41

SWEATY Circuits - Dumbbells / Bodyweight Full Body Workout | EPIC II - Day 42

PROactive PUSH UP Workout | EPIC II - Day 43

GREAT Glutes & Abs Workout / Hip Thrusts | EPIC II - Day 44

FEARLESS Full Body Dumbbell Workout / Complex | EPIC II - Day 45

EPIC EMOM Full Body HIIT Workout / No Equipment | EPIC II - Day 46

DEFINED Delts & Calf Workout / Dumbbells | EPIC II - Day 47

LEGENDARY Leg Workout / No Frills Leg Day | EPIC II - Day 48

ELEVATED Calisthenics Workout / Full Body | EPIC II - Day 49

THE FINALE Full Body Workout | EPIC II - Day 50

 

INSTAGRAM

Caroline Girvan | Epic I.

Epic I. je první komplexní fitness program od Caroline Girvan. Trvá 10 týdnů a čítá 50 tréninkových videí. Na stránkách Caroline najdete e-book k programu, ve kterém najdete recepty, rady a tipy nejen do jídelníčku, ale také do cvičení. Můžete si také vytisknout tréninkový plán, který je součástí e-booku. 

Níže je rychlý přehled tréninků v programu. Pokud je u názvu ✘, znamená to, že jsem si trénink již odcvičila =) Playlist ke všem tréninkům najdete na tomto odkaze na YouTube.

the EPIC PROGRAMME (September - November, 2020)

✘ DAY 1 of EPIC | Bodyweight & Dumbbell Lower Body Workout

✘ DAY 2 of EPIC | Bodyweight & Dumbbell Upper Body Workout

✘ DAY 3 of EPIC | Bodyweight Core & Abs Workout

✘ DAY 4 of EPIC | 1 Hour Dumbbell Full Body Workout Core Focus

✘ Day 5 of EPIC | HIIT Full Body Workout No Equipment

✘ DAY 6 of EPIC | Dumbbell Arms and Abs Workout 40 Minute

✘ DAY 7 of EPIC | Dumbbell Lower Body Workout - 40 Min Leg Day

✘ Day 8 of EPIC | Dumbbell Upper Body Workout

✘ Day 9 of EPIC | Full Body Workout with Dumbbells | 1 hour No Repeat

✘ Day 10 of EPIC | 30 Min Full Body Burpee HIIT Workout No Repeat

✘ Day 11 of EPIC | Dumbbell Quads & Abs Workout

✘ Day 12 of EPIC | Shoulder Workout with Dumbbells

✘ Day 13 of EPIC | Hamstrings & Glute Workout - Dumbbells + Band

✘ Day 14 of EPIC | Full Body Workout at Home with Dumbbells - Superset

✘ Day 15 of EPIC | 30 Min Tabata Full Body HIIT Workout at Home

Day 16 of EPIC | 40 Min Dumbbell Back and Bicep Workout at Home

Day 17 of EPIC | Leg Workout with Dumbbells at Home - Lunges

Day 18 of EPIC | 40 Min Chest and Triceps Workout at Home

Day 19 of EPIC | Full Body Workout - 1 Hour [Dumbbell Complex]

Day 20 of EPIC | Dumbbell HIIT Workout [30 min High Intensity]

Day 21 of EPIC | Leg Workout at Home [Dumbbell Complex]

Day 22 of EPIC | Dumbbell Shoulders & Core Workout [Supersets]

Day 23 of EPIC | Glutes and Abs Workout [DUMBBELL NO REPEAT]

Day 24 of EPIC | Full Body Dumbbell Workout [NO JUMPING / SUPERSET]

Day 25 of EPIC | HIIT Full Body Workout [60 EXERCISES NO REPEAT]

Day 26 of EPIC | Dumbbell Full Body Strength Workout [COMPLEXES]

Day 27 of EPIC | Arms & Abs Workout [DUMBBELLS + BODYWEIGHT]

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN]

Day 29 of EPIC | ISOMETRIC & DYNAMIC Dumbbell Full Body Workout

Day 30 of EPIC | Intense No Jumping EMOM Full Body HIIT Workout

Day 31 of EPIC | 45 Min Dumbbell Abs & Glute Workout at Home

Day 32 of EPIC | Obliques & Shoulder Workout with Dumbbells

Day 33 of EPIC | Dumbbell LEGS + BICEP Workout

Day 34 of EPIC | 1 Hour FULL BODY WORKOUT with Dumbbells & Bodyweight

Day 35 of EPIC | Tabata Style HIIT Workout [NO EQUIPMENT]

Day 36 of EPIC | BACK WORKOUT / BICEP WORKOUT with Dumbbells

Day 37 of EPIC | Dumbbell Lower Body Workout [BULGARIAN LUNGES]

Day 38 of EPIC | KILLER UPPER BODY WORKOUT [Dumbbells & Bodyweight]

Day 39 of EPIC | NO JUMPING Full Body Workout with Dumbbells | Trisets

Day 40 of EPIC | 30 Min BURNNNNNN HIIT WORKOUT with Dumbbells [NO JUMPING]

Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]

Day 42 of EPIC | Dumbbell CAPPED Shoulders & Core Strengthening Workout

Day 43 of EPIC | QUADS and LOWER ABS WORKOUT with Dumbbells

Day 44 of EPIC | PURE GRIT Full Body Dumbbell Workout - ADVANCED COMPLEX

Day 45 of EPIC | RELENTLESS EMOM HIIT WORKOUT

Day 46 of EPIC | Dumbbell ABS and PUSH UPS WORKOUT [NO REPEAT]

Day 47 of EPIC | LEG DAY Workout with Dumbbells & Bodyweight [SUPERSETS]

Day 48 of EPIC | Intense Bodyweight and Dumbbell Upper Body Workout

✘ Day 49 of EPIC | Full body Strength and Stretch Workout [BODYWEIGHT ONLY - NO EQUIPMENT]

Day 50 of EPIC | Full Body HARDCORE HIIT WORKOUT Part III - FINALE

 

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