Let’s forget the slack and go for the best! Check out these workouts now and start the challenge right off the bat!
This program a 10-week intermediate to advanced level fitness training program. It is designed for people who have some prior experience with fitness and are looking to challenge themselves with a structured and intense workout regimen. This program incorporates a variety of exercises and workout formats, including high-intensity interval training (HIIT), strength training with weights (dumbbells), bodyweight exercises, and different muscle group splits.
The program is suitable for people who are seeking to:
- Improve overall fitness and endurance.
- Build strength and muscle.
- Challenge themselves with different workout formats.
- Progress through a structured 10-week training plan.
It’s important for individuals considering this program to have a solid foundation of fitness and be prepared for the intensity and variety of workouts it offers. They should also ensure they have the necessary equipment, such as dumbbells, for the weighted exercises.
This program is well-structured and progressively challenging, which can help people see improvements in their fitness levels over the course of 10 weeks.
The EPIC HEAT program is based on 5 workouts throughout the week involving strength, endurance and high intensity workouts targeting all major muscle groups to build a strong body, improve overall level of fitness and most importantly feel epic.
The sessions will include all of the variety, challenges, structure and of course the fun that is the EPIC Programs condensed into 30 minutes.
The 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!
Warm up options
Mandatory
WEEK 1
| DAY 1 | Lower Body Workout | Uncomplicated Complexes LEG DAY Workout |
| DAY 2 | Upper Body Workout | SUPERior Shoulders Workout / Dumbbells |
| DAY 3 | Core Workout | DEPLETED Lower Body Workout / Leg Day |
| DAY 4 | Rest Day | |
| DAY 5 | Full Body Workout | Full Body FUSE Workout |
| DAY 6 | Rest Day | |
| DAY 7 | HIIT Workout | BURPEE BONANZA HIIT Workout / No Equipment |
WEEK 2
| DAY 8 | Upper Body Workout | CHARGED 30 Min Chest and Triceps Workout |
| DAY 9 | Lower Body Workout | FLAMING LEGS – Leg Day Workout |
| DAY 10 | Upper Body Workout | FRAMEWORK 30 Min Back and Bicep Workout |
| DAY 11 | Rest Day | |
| DAY 12 | Full Body Workout | CONDITIONED Calisthenics Full Body Workout |
| DAY 13 | Rest Day | |
| DAY 14 | HIIT Workout | DISCIPLINED Dumbbell HIIT Workout / Full Body |
WEEK 3
| DAY 15 | Lower Body Workout | AWAKENED GLUTES & Hamstrings Workout / Glute Band |
| DAY 16 | Upper Body Workout | OPPOSING Upper Body Workout / Dumbbells |
| DAY 17 | Lower Body Workout | ISO & PLYO COMBO Advanced Lower Body Workout |
| DAY 18 | Rest Day | |
| DAY 19 | Full Body Workout | UNFORGIVING Full Body Workout with Dumbbells |
| DAY 20 | Rest Day | |
| DAY 21 | HIIT Workout | SEQUENCED HIIT Full Body Workout (with Low Impact Modifications) |
WEEK 4
| DAY 22 | Upper Body Workout | TANGIBLE Triceps and Delts Workout / Strength |
| DAY 23 | Lower Body Workout | EFFECTIVE Leg Day Collective – Compound Leg Workout |
| DAY 24 | Upper Body Workout | DIAMOND Chest & Core Workout – Advanced |
| DAY 25 | Rest Day | |
| DAY 26 | Full Body Workout | FORCEFUL Full Body Workout – Triset Drop Sets |
| DAY 27 | Rest Day | |
| DAY 28 | HIIT Workout | 30 Min TOTAL Tabata Full Body HIIT Workout |
WEEK 5
| DAY 29 | Lower Body Workout | GALVANISED Glute Workout / Band Optional |
| DAY 30 | Upper Body Workout | UNITE Upper Body Workout – Supersets |
| DAY 31 | Lower Body Workout | PARADOX Leg Day Workout – Compound Exercises |
| DAY 32 | Rest Day | |
| DAY 33 | Full Body Workout | BEASTMODE Complex Full Body Workout |
| DAY 34 | Rest Day | |
| DAY 35 | HIIT Workout | ELECTRIFYING EMOM Full Body HIIT Workout |
WEEK 6
| DAY 36 | Upper Body Workout | HIGH CALIBRE Hamstrings, Back & Glutes Workout |
| DAY 37 | Lower Body Workout | IRONCLAD Calves & Quads – Dumbbell Leg Workout |
| DAY 38 | Upper Body Workout | 30 Min LEGIT Lats and Tricep Workout with Dumbbells |
| DAY 39 | Rest Day | |
| DAY 40 | Full Body Workout | STRENGTH & SWEAT Full Body Workout – Circuits |
| DAY 41 | Rest Day | |
| DAY 42 | HIIT Workout | HIGH-POWERED HIIT – Superset Full Body Workout |
WEEK 7
| DAY 43 | Lower Body Workout | TORCHED Lower Body Workout – Legs & Glutes |
| DAY 44 | Upper Body Workout | GIANT KILLER Upper Body Workout – Arms, Chest, Back, Shoulders |
| DAY 45 | Lower Body Workout | DROP IT LOW Leg Day – Compound Leg Workout |
| DAY 46 | Rest Day | |
| DAY 47 | Full Body Workout | FEROCIOUS Full Body Workout – Pyramid Timed Training |
| DAY 48 | Rest Day | |
| DAY 49 | HIIT Workout | NOTORIOUS No Repeat Full Body HIIT Workout / No Equipment + No Jumping Options |
WEEK 6
| DAY 50 | Upper Body Workout | PUMPED 30 Min Shoulder Workout with Dumbbells |
| DAY 51 | Lower Body Workout | UNREPEATED 30 MIN Leg Workout – No Repeat |
| DAY 52 | Upper Body Workout | ANNIHILATION Arm Workout – 30 Min Biceps + Triceps |
| DAY 53 | Rest Day | |
| DAY 54 | Full Body Workout | COLOSSAL Full Body Workout – Strength & Cardio |
| DAY 55 | Rest Day | |
| DAY 56 | HIIT Workout | 30 MIN TURBO TABATA Workout – Full Body HIIT / No Equipment |
WEEK 9
| DAY 57 | Lower Body Workout | GIRVANATED Glutes Workout – Giant Sets, Hip Thrusts |
| DAY 58 | Upper Body Workout | MAXIMAL Chest and Tricep Workout – Upper Body |
| DAY 59 | Lower Body Workout | INTENSIVE Quads and Calves Workout / LEG DAY |
| DAY 60 | Rest Day | |
| DAY 61 | Full Body Workout | FEEL THE HEAT No Repeat Full Body Workout – CARDIO |
| DAY 62 | Rest Day | |
| DAY 63 | HIIT Workout | DYNAMITE Dumbbell HIIT Workout – Full Body |
WEEK 10
| DAY 64 | Upper Body Workout | UNSTOPPABLE Upper Body Workout – Arms, Shoulders & Back |
| DAY 65 | Lower Body Workout | SUPREME Superset Leg Workout with Dumbbells |
| DAY 66 | Upper Body Workout | POWERFUL Push Up Workout – Upper Body / No Equipment |
| DAY 67 | Rest Day | |
| DAY 68 | Full Body Workout | NO FEAR Full Body Workout with Dumbbells – Complexes |
| DAY 69 | Rest Day | |
| DAY 70 | HIIT Workout | The Endgame EMOM Full Body HIIT Workout |
