Epic Endgame by Caroline Girvan

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Heel Elevated Squat

High Squat

Lunge (L)

Lunge (R)

Foot Elevated Lunge (L)

Foot Elevated Lunge (R)

Staggered RDL (L)

Staggered RDL (R)

Half Rep RDL (L)

Half Rep RDL (R)

Lunge To RDL (L)

Lunge To RDL (R)

Staggered RDL To Staggered Squat (L)

Staggered RDL To Staggered Squat (R)

Bodyweight Lunge (L)

Bodyweight Lunge (R)

Bodyweight Foot Elevated Lunge (L)

Bodyweight Foot Elevated Lunge (R)

100x Bodyweight Heel Elevated Squat

Legs

Chest Press

Single Arm Row (L)

Single Arm Row (R)

Diagonal Raise

Alternating Chest Press

Pullover

Push Up

Landmine Row

Single Arm Rear Fly (L)

Single Arm Rear Fly (R)

Shoulder Press

Skull Crusher (Dumbbell)

Alternating Palm Up Curl Then Hammer Curl

100x Frontal Raises

Upper Body

Bodyweight Banded Bridge X10, Bodyweight Banded Abduction X10

Banded Hip Thrust With Toes Up X10, Banded Hip Thrust With Toes Up Pulses X10

Sumo Squat X10, Bodyweight Sumo Squat To RDL X10

Hip Thrust Full Range Controlled X5, Hip Thrust Full Range Quick X5

Sumo Deadlift Squat X10, Half Rep Bodyweight Sumo Squat X10

Staggered Hip Thrust (L) X10, Staggered Hip Thrust (R) X10

Bodyweight Banded Diagonal Rear Step (L) X15, Bodyweight Banded Diagonal Rear Step (R) X15

Single Leg Explosive Thrust (L) X10, Single Leg Explosive Thrust (R) X10

Circle Fire Hydrants (L) X15, Circle Fire Hydrants (R) X15

Side Lying Leg Lift (L) X15, Side Lying Leg Lift (R) X15

100x Bodyweight Banded Hip Thrusts With Toes Up

Glutes

Renegade Row

Arnold Press

Alternating Lateral Lunge

Diamond Press

Bulgarian Lunge (L)

Bulgarian Lunge (R)

Push Press

50x Full Range Bodyweight Sumo Squats

50x Half Rep Bodyweight Sumo Squats

Full Body

Burpee To Alternating Lunge X10, Alternating Rear Step Lunge X20

Push Up Burpees X10, Push Ups X5

Plank To Squat X10, Squat X20

Burpee X10, Walk Out To Tricep Push Up X10

Sprawl Burpee To Round House Knees X10, Alternating Kick Throughs X20

Burpee To Plank Ladder X10, Mountain Climbers X30

Ab Scissor Legs X10, Alternating Hand To Foot Reach Crunch X30

Sprawl Burpee X10, Crouch To Plank (Frog) X20

Burpee Jacks X10, Jumping Jacks X20

100x Shoulder Taps

Cardio

Overhead Tricep Extension (Dumbbell)

Diamond Press X2 Dumbbells

Diamond Press X1 Dumbbell

Deadstop Push Up

Flyes

Alternating Flyes

Tricep Push Up

Skull Crusher X2 Dumbbells

Skull Crusher X1 Dumbbell

Diamond Push Up

Shoulder Crushers

Lying Overhead Extension

Cobra Push Up

Diamond Cobra Push Up

100x Tricep Press

45 seconds on, 45 seconds on, 30 seconds rest

Heel Elevated Squat, Goblet Squat X1 Dumbbell

RDL X2 Dumbbells, RDL X1 Dumbbell

Deadstop Lunge (L), Lunge To Squat (L)

Deadstop Lunge (R), Lunge To Squat (R)

Curtsey Lunge (L), Curtsey Lunge To Squat (L)

Curtsey Lunge (R), Curtsey Lunge To Squat (R)

Static Lunge (L), Lunge To Squat (L)

Static Lunge (R), Lunge To Squat (R)

Staggered Squat (L), Staggered Squat To Lunge (L)

Staggered Squat (R), Staggered Squat To Lunge (R)

Bulgarian Lunge (L), Bungarian Lunge Forward Lean (L)

Bulgarian Lunge (R), Bulgarian Lunge Forward Lean (R)

100x Glute Bridge Lift X1 Dumbbell

Upper Body: 40 seconds on, 20 seconds rest

Abs: 1 minute each exercise, no rest in between.

Bent Over Row (Dumbbell)

Single Arm Renegade Row (L)

Single Arm Renegade Row (R)

Rotation Single Arm Row (L)

Rotation Single Arm Row (R)

Paused Pullover

No Pause Pullover

Sweep With Pause At Top (L)

Sweep With Pause At Top (R)

Sweep With No Pause (L)

Sweep With No Pause (R)

Hammer Curl (Dumbbell)

Hammer Curl - Hold - Curl

Wide Curl

Wide Curl - Hold - Curl

Alternating Dumbbell Curl

Abs: Tuck Sit Up

Abs: Toe Reaches

Abs: Straight Leg Reverse Crunch

Abs: Toe Taps To Extension

Abs: Alternating Scissor Legs

Abs: Single Leg Sit Up Reach (L)

Abs: Single Leg Sit Up Reach (R)

100x Hammer Curl

Upper Body and Core

1.5 Rep Elevated Squat

Half Rep Elevated Squat X1 Dumbbell

Squat > Press > Row > RDL

Pike Push Up

Quad Focused Bulgarian Lunge (L)

Quad Focused Bulgarian Lunge (R)

Hover Alternating Renegade Row

1.5 Rep RDL

Half Rep RDL

Palm Facing Chest Press

Forward Lean Lunge (L)

Forward Lean Lunge (R)

Rotation Curl To Arnold Press (L)

Rotation Curl To Arnold Press (R)

Hammer Curl To Hammer Press (L)

Hammer Curl To Hammer Press (R)

Abs: 25x Dumbbell Toe Reach To Lower

Abs: 25x Toe Reaches

Abs: 25x Leg Lowers

Abs: 25x Straight Leg Reverse Crunch

Forward Lean Lunge To Knee Drive (L)

Forward Lean Lunge To Knee Drive (R)

1x Leg Sit Up (L)

1x Leg Sit Up (R)

Squat To Cross Knee Drive (L)

Squat To Cross Knee Drive (R)

Staggered Push Up (L)

Staggered Push Up (R)

Static Lunge/Jump (L)

Static Lunge/Jump (R)

Single Leg Burpee (L)

Single Leg Burpee (R)

Lunge To Squat (L)

Lunge To Squat (R)

Side Plank Explode To Open (L)

Side Plank Explode To Open (R)

Lunge To Straight Leg Extend (L)

Lunge To Straight Leg Extend (R)

Tuck To Star 

Lateral Lunge To Knee Drive (L)

Lateral Lunge To Knee Drive (R)

Downdog To Knee Tuck Push Up

Curtsey Lunge To Rear Foot Tap (L)

Curtsey Lunge To Rear Foot Tap (R)

Single Arm Plank Ladder (L)

Single Arm Plank Ladder (R)

50x Alternating Hand Sprawl

50x Hand Sprawl

HIIT

1.5 Rep Heel Elevated Squat

Bodyweight Half Rep Heel Elevated Squat

High Squat To RDL

On Toes Squat

Bodyweight Half Rep On Toes Squat

Squat (Dumbbell)

Alternating Lunge

Bodyweight On Toes Hold

Bodyweight Alternating Lunge

Rear Step Forward Lean Alternating Lunge

Forward Lean Alternating Lunge

Bodyweight Rear Alternating Lunge

Goblet Squat

Goblet Squat Hold

Bodyweight Half Rep Goblet Squat

Staggered Squat (L)

Staggered Squat (L) To RDL

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