DAY 1 of EPIC | Bodyweight & Dumbbell Lower Body Workout

Here we go! Day 1 in the EPIC Program and what better way to begin than leg day with this lower body workout!

This is a 40 minute workout combining dumbbells and bodyweight exercises to hit all muscles in the lower body and core!

We will be squatting, lunging, holding, pulses and pivoting! Lots of fun in this workout!!

You will need a pair of dumbbells (my dumbbells are 12.5kg / 27.5lbs each for your reference) and a mat.

Please ensure you warm up for at least 5 minutes prior to beginning. (See link below for my new warm up routine)

Let’s push through to the end together!!

I hope you smash this session and finish feeling proud you did it!!


▶ Not ready for this program yet. Check out My Beginner EPIC Series:
▶ My 5 Minute Warm Up Routine:
▶ Download your FREE EPIC Program Guide:
▶ Equipment I use in my workouts from Amazon:

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.


  1. Emily Gomez

    Emily Gomez8 klukkustundum síðan

    I've tried to start the Epic program multiple times but mental health and crazy schedules got in the way...thank you Ms. Girvan for putting these videos out here. Here's to never giving up!!

  2. Sandra Fitzpatrick

    Sandra Fitzpatrick10 klukkustundum síðan

    just wondering the EPIC program for all fitness levels??

  3. Chryzl Mae Estevez

    Chryzl Mae Estevez13 klukkustundum síðan

    I just finished the beginners- 2 days ago and I was like “I can’t delay this or I will never be doing it in the future” and now my legs are dead 💀 no regrets tho, just pain 🥲

  4. Tres Deseoss

    Tres Deseoss16 klukkustundum síðan

    Amazing!!!!! Thank you! 💪🏽💪🏽🙏🏼

  5. Alisha Rawat

    Alisha Rawat17 klukkustundum síðan

    15 minutes in bitch m dead 🙃🙃

  6. Siber Fit

    Siber Fit21 klukkustund síðan

    😱 What will happen in the other 49 days if after the first workout I can't feel my legs?🦵🙈 You are a killer, but I like your workouts!💪😍

  7. O. Berjozkina

    O. Berjozkina21 klukkustund síðan


  8. Patrycja Tomasik

    Patrycja TomasikDegi Síðan síðan

    Done ✅ but sweat as f.......😂😁👌😘❤️

  9. AleksandraT

    AleksandraTDegi Síðan síðan

    Let's just note that this workout has 31k likes and not a single dislike! Caroline, you created a truly awesome community!yay to all of us!

  10. che rvs

    che rvs2 dögum síðan

    Day 1 today , wow my legs are shaking half way through the workout 😪😪

  11. heather martin

    heather martin2 dögum síðan

    12.5 kg. Oh my goodness . I’m struggling with 4kg. Please Caroline , what weight did you begin with , and how long did it take to progress up to what you use now. Just discovered your channel and I’m so excited that you are now my new trainer. Love from New Zealand

  12. Christabel Juay

    Christabel Juay2 dögum síðan

    Tried this with 1kg weights. I couldn’t walk down the stairs for 2 days…

  13. Siber Fit

    Siber Fit21 klukkustund síðan

    I tried with 2kg weights, bet I now, what you feel!🙈👍

  14. jajajjajajja

    jajajjajajja3 dögum síðan

    Hi i’m thinking of trying this programme but my main goal isn’t to build on too much muscle mostly to tone up and avoid weight gain (though i know it isn’t necessarily a bad thing since muscle weighs more than fat and i shouldn’t have that exact mentality haha) but ya i was just wondering what the main goal of this programme is since i get bulky quite easily

  15. Riya Mital

    Riya Mital4 dögum síðan

    Hi! It's me again I wasn't able to complete my epic 1 and somehow stopped at day 39 I wanted to complete the 11 days asap but couldn't get myself to do them . So I've decided I'm gonna start the challenge all over again with better form , better nutrition, heavier weights Wish me luck!!!!❤️

  16. sun child

    sun child4 dögum síðan

    I've been doing your other workouts for months. I finally found the courage to follow the EPIC program. This was a great start!

  17. misoobin

    misoobin4 dögum síðan

    Starting this tomorrow! Thanks for the awesome workouts, Caroline! I've been doing your HIITs, cardios, abs workouts and strong and lean series all this time and I think I can start the EPIC series now!

  18. Renee Beltran

    Renee Beltran5 dögum síðan

    Just did day one ! I can already tell my legs will hurt tomorrow ! Feels so good ! Thank you !

  19. mojgan mo

    mojgan mo5 dögum síðan

    Just thank you Caroline🥰you are the best

  20. too faces

    too faces6 dögum síðan

    When I saw "12.5 ×2" : ARE U FUCKING KIDDING ME guys, she is not kidding, she wants us dead

  21. Kent Lim

    Kent Lim6 dögum síðan

    Disclaimer : Kindly standby wheelchair before this workout.

  22. Gina Holmes

    Gina Holmes6 dögum síðan

    awesome workout - legs a shakin lol...

  23. Simply Ika

    Simply Ika6 dögum síðan

    Day 1 done, phew this was rough...

  24. Fernanda Arriaga

    Fernanda Arriaga7 dögum síðan

    I’m only 12 minutes in and my legs are TREMBLING😭

  25. linda shyti

    linda shyti7 dögum síðan



    VANSHIKA SOIN8 dögum síðan

    Hi Caroline! I don't have any equipment, can I still do the EPIC program? Pls, pls let me know


    VANSHIKA SOIN7 dögum síðan

    @Raah Oh okay...thank u so much!

  28. Raah

    Raah7 dögum síðan

    Hi i'm not Caroline but i'm pretty sure you can do! If you don't have dumbells just use water bottles or even heavy books and for the exercise mat, you put a towel, to not hurt your back. These weights is to make the exercise more difficult so you can improve better

  29. _Ok_what_am_I

    _Ok_what_am_I8 dögum síðan

    I never saw a fitness ISbothr respond that regularly to their viewers comments under the video. She definitely cares for her community, so proud to see her channel grow.

  30. pri lol

    pri lol8 dögum síðan

    bro each workout feels like 1 hour and 15 seconds break feels like 2 seconds, bye😭😭 BUT I MADE IT THRU DAY 1 YAYAYAYA IM SO PROUD OF MYSELF!!!!!

  31. Stacy M

    Stacy M9 dögum síðan

    This is my second time going through her Epic program. The first time doing day 1 I only made through 45% of video....thins time I'm sure I can do 💯!!!!!!

  32. Joash Christopher

    Joash Christopher9 dögum síðan

    Is it ok to do till 30 minutes only ???

  33. Kaitlyn Koron

    Kaitlyn Koron10 dögum síðan

    I've been weight training for years but this was so challenging for me! My legs were shaking half way through! 15 sec rest is not enough for me lol

  34. Voyager One

    Voyager One10 dögum síðan

    im hungry for the burning, just need my heart stay in sync :D

  35. Makbule Göktepe

    Makbule Göktepe10 dögum síðan

    Thanks Caroline, love you💜💜💜💜💜 today is my first day🐣

  36. Ikaasa

    Ikaasa11 dögum síðan

    I generally don't comment on videos but I've been weight training for a year and this was by far the best leg workout I have ever done. My legs are literally shivering and I feel amazing(used 7.5kg dumbbells).This woman is a rockstar.

  37. Pete Hikers

    Pete Hikers11 dögum síðan

    Great! :)

  38. Fernanda Gomez

    Fernanda Gomez12 dögum síðan

    So, I hadn't worked out in weeks, but I somehow thought I could do this in one sit. Obviously, this harmless 45 mins ended up being a bit over 2 hours. Thanks for kicking my lazy ass, Caroline!!! I´m looking forward to tomorrow's video.

  39. sruthi nair

    sruthi nair13 dögum síðan

    Hey Caroline! First time tried your work out and as the name suggests it is epic 🔥.... Keep sharing. Love from India ❤️

  40. Lynette Stubbings

    Lynette Stubbings13 dögum síðan

    Man my legs are going to feel this tomorrow!! 😩 Enjoyed it though and looking forward to punishment 😀

  41. Jill Schwartz

    Jill Schwartz13 dögum síðan

    Hi Caroline! I just finished the 5 day beginner series and was going to jump straight into Heat before I came across this one and II. Should I do these before Heat or does it matter? I mean they are all going to be hard for me, I just didn’t know if one program would be best suited before another. Thank you in advance for any information! Or anyone who might have any insight! ☺️

  42. kaivalya sg

    kaivalya sg13 dögum síðan

    thank you caroline

  43. Rebeca R Rojo

    Rebeca R Rojo13 dögum síðan

    This is the first time I workout in a while and I think my legs are shaking since the third exercise. In some excersices I had to stop and I made less reps than her. Nevertheless, I finished this workout and I feel amazing. I feel so proud and so powerful that I'm in tears. I needed a victory in my life and it turns out that this private victory has totally made my day. Thank you so much for this program! I can't wait for tomorrow's workout

  44. Kiara T

    Kiara T14 dögum síðan

    Day 1 of epic program was everything I expected Caroline does not dissapoint! Although I feel like I can't walk I can't wait to complete the rest of this challenge!!! Thanks Caroline!!!!

  45. anon

    anon14 dögum síðan

    Wow!! I've been weight training on and off for several years and this is by far the most intense leg day I've ever done. genuinely can't remember the last time I've sweated so much just by doing weight training. You have a great talent for making small adjustments to common moves to work a different part of the muscle and really burn it out. Thank you for this amazing resource, Caroline. Can't tell you enough how excited I am to work through the rest of this program. If this is the first day of Epic I can only imagine how much more difficult it will be by the end. Can't wait. I already feel Epic.

  46. Наталия Лобанова

    Наталия Лобанова14 dögum síðan

    Round 2 starts today! Increased my weight, used a yoga block and a band in some of the exercises to make it more challenging. Let's go! 1/50


    ANGELICA VALENCIA K14 dögum síðan

    i wanna throw up very bad during this workout and i'm literally just sitting around in the last 15 min, i feel useless af☠️

  48. Maria Pickering

    Maria Pickering14 dögum síðan

    Just started today after doing 5 day Beginner course! Hope I can stick to this series. Thank you Caroline for your massive effort

  49. Andrea Hipworth

    Andrea Hipworth15 dögum síðan

    Wow day 1 of epic, seriously tough, thought no way I would make it through this, feel I can do anything after that. Thanks Caroline, have been doing you're workouts a few weeks now and already noticing I am stronger and fitter, plus seeing some results and tone in my body, excited to start my epic journey, thank you so much for motivating me, I never bore of these workouts, no more spending money on gyms for me!

  50. Idk wut to do w my life

    Idk wut to do w my life15 dögum síðan

    Bit dissapointed i took longer breaks than 15s but we'll get there :> Now on to Pamela Reif's glute bridge burnout💀

  51. Lisa Troupe

    Lisa Troupe15 dögum síðan

    I am assuming you do EPIC, then EPIC II and then EPIC Heat, am I right??

  52. Memento Morgan

    Memento Morgan15 dögum síðan

    I made it all the way through! Glad I did epic beginner for 4 weeks first.

  53. Lisa Larsh

    Lisa Larsh16 dögum síðan

    Found Caroline through a friend. Wish I’d found her sooner! I did a few of her shorter videos first and was super impressed. Started Epic today - what a great workout. My legs are jello but I’m pumped none-the-less. Love that there’s no talk during the workout - just straight out get your burn on. The fact that she doesn’t charge in a world where everything seems to be a subscription (and God forbid, don’t forget to cancel after your free 30 days or your credit card is charged) is phenomenal. Thank you for your expertise and motivation. Looking forward to Day 2 (I may not feel that way in the morning! 😬)

  54. Mai Phuong Nguyen Thi

    Mai Phuong Nguyen Thi16 dögum síðan

    Now i know why i have been avoiding your workouts for awhile 😂😅 my legs!!!! Had this session yesterday, my legs were shaking like hell, i have never seen my legs shake that hard before 😂 and today, they are feeling worst 😅 but then i know i have done great and i/ working. Happy! looking forward to the 2nd session today!

  55. Lauren Reycraft

    Lauren Reycraft17 dögum síðan

    During the workout when she started with the lunges... and then did again, and again.... I literally said “what the f*ck is wrong with you?!” out loud 😂 great workout though 👏🏻

  56. Bloomingtide

    Bloomingtide7 dögum síðan

    that was such a mood for me too. I hate lunges and she hammered one after the other 😭

  57. CR Mannino

    CR Mannino17 dögum síðan

    New here, LOVE Caroline's workouts, just not fond of the music choice. Could more neutral music be considered?

  58. Tali Peled

    Tali Peled12 dögum síðan

    i like the music

  59. noradrenalin

    noradrenalin16 dögum síðan

    I muted the video and played my own music, so that's what you could do.

  60. Klein Personnel

    Klein Personnel18 dögum síðan

    You are WONDERFUL ! thanks a lot !

  61. Stavya Kandoth

    Stavya Kandoth18 dögum síðan

    I can’t walk and I can’t feel my legs after doing this workout Loved it but also crying in pain For anyone wondering I used a pair of 5kg dumbbells

  62. S M

    S M18 dögum síðan

    This will make me cry

  63. altaf mohammed chaugule

    altaf mohammed chaugule19 dögum síðan

    Legs on 🔥 ...

  64. Anne-So Bananä

    Anne-So Bananä19 dögum síðan

    I thought I was in shape, well I was wrong hahaha this workout killed me. Even after years of running, pilates and ballet, I was not prepared for this! Thank you so much Caroline, I can't wait to complete the entire program, and do it all over again with heavier weights

  65. Monika Patwal

    Monika Patwal19 dögum síðan

    My legs are crying.

  66. Crystal Deherrera

    Crystal Deherrera20 dögum síðan

    I loved the workout! I’ve been looking for a challenge. The only thing I would enjoy more, is you explaining what’s next and during the exercise and letting us know how to hold are body.

  67. zoë pothakos

    zoë pothakos20 dögum síðan

    I thought this workout was overall good, this definitely killed my lower body. I would have liked to see some modifications to the exercises. Also, I would like to say that the pivot lunges are definitely not an exercise that I feel is safe and good for knees regardless if you have had a previous knee injury or not. If you feel comfortable doing them, then do them. However, as someone who has had a previous knee injury, pivot lunges are the last thing my knee definitely needs. I think there are better exercises and movements that can achieve the same result as the pivot lunges, with less worry and strain. Overall, though I do think this workout is great but some of the movements I feel like could be changed.

  68. Bloomingtide

    Bloomingtide7 dögum síðan

    yeah, i switched them out with simple alternating lunges on the fly. Sometimes it is better to keep it simple.

  69. Brittany Kimble

    Brittany Kimble20 dögum síðan

    I just started Epic 1 day 1 today, and my legs are shaking right now but I feel amazing!! 😁🥵

  70. Melissa Martinez

    Melissa Martinez21 degi síðan síðan

    Today’s my day 1, send good vibes!

  71. Valeria Ibarra

    Valeria Ibarra21 degi síðan síðan

    Just started today! I took a week off of my previous workouts and I found this challenge, ready to finish it! Today day 1, see you tomorrow!

  72. Raah

    Raah21 degi síðan síðan

    Omg i already hate lunges i almost give up, i had to stop three times, but i finished. Also the hamstring one is really hard to me

  73. Emma Muir

    Emma Muir21 degi síðan síðan

    I know I'm late to this party but I officially started Epic I today. I've lost 2 stone and now need to tone up! Have been doing Caroline Girvan workouts for a while but today was the first day of epics and WOW!!! My legs are now shaking like a sh$%%ing dog 😃 be back again tomorrow evening even if can't walk #jellylegs 😊 thank you Caroline for your inspiring and motivating workouts.

  74. Ashwath

    Ashwath21 degi síðan síðan

    I was deadbeat after this workout!This workout is literally epic

  75. Christine Faye

    Christine Faye21 degi síðan síðan

    Just did my first workout with Caroline. I’m soooo done... thank you! See you again tomorrow!

  76. NUZ Jay

    NUZ Jay22 dögum síðan

    Join me as we start the EPIC Challenge 💪🏽🔥

  77. NUZ Jay

    NUZ Jay20 dögum síðan

    Day 2 complete 🏋🏽‍♀️

  78. NUZ Jay

    NUZ Jay22 dögum síðan

    Day 1 complete🏋🏽‍♀️

  79. Thabang Lehner

    Thabang Lehner22 dögum síðan

    Yay, Day 1 feeling epic 🏋🏾‍♀️😸

  80. Sandra Dichiera

    Sandra Dichiera22 dögum síðan

    I knew to your programs and they are great!! I just would like a small amount of instruction at least at the beginning on the exrcise

  81. Gabriela Łuczenko

    Gabriela Łuczenko22 dögum síðan

    4:45 what song is it?

  82. Jessica E.

    Jessica E.22 dögum síðan

    I thought I was in a good shape till I tried this out

  83. France Blanchard

    France Blanchard22 dögum síðan

    Fantastic so haapy i found you! I am 55 and on a mission :)


    TAHIRA RASHEED24 dögum síðan

    Perfect workout for me...loved it👍joined today

  85. natasha martinez

    natasha martinez24 dögum síðan

    My legs feel like jelly after this! I'm in love with this program so far.

  86. Gozde Altuntasuzun

    Gozde Altuntasuzun24 dögum síðan

    Just one word. Its amazing !! Thankyou so much. Hope i can finish all program...

  87. Aanchal Badhan

    Aanchal Badhan25 dögum síðan

    High intensity workout. But am gonna be in this jouney.

  88. Brianne Lehr

    Brianne Lehr25 dögum síðan

    Caroline you have the sweetest energy! And you kick ass.

  89. Meilyn Mesa

    Meilyn Mesa26 dögum síðan

    Wow 🔥🔥 best workout in a while!!! Thank youuuuuu!!!

  90. N BA

    N BA26 dögum síðan

    thanks a lot Caroline !

  91. Ragatri Indiah Gita

    Ragatri Indiah Gita26 dögum síðan

    I never knew if im such a coward, never knew that the next move will make me scared. And when the night mares of lunge coming to the screen, i cried. Wow..what an intense workout. I am sure my leg gonna hate me after this.

  92. May Chan

    May Chan27 dögum síðan

    I'm scared of doing lunges. I have bad knee/knee pain. Can you offer alternatives workout for the lunge?

  93. A Schommer

    A Schommer27 dögum síðan

    THANK YOU SO MUCH FOR THIS! Cannot wait for the rest of the workout days ! Starting Epic today!

  94. Ragatri Indiah Gita

    Ragatri Indiah Gita27 dögum síðan

    When you hate lunge and you love caroline workout. You will do lots of variation of squatn n lunges in 45 minutes. Can i survive this one???

  95. Zlatina Ermenlieva

    Zlatina Ermenlieva27 dögum síðan

    Loved the variety of the dumbbell exercises, though too many push-ups for my taste 😃

  96. Yeonju K

    Yeonju K27 dögum síðan

    Hi. Caroline 😊 I challenged this Epic series several times, but gave up on Day 20 or 21. This is my third challenge. I started again yesterday, and this time I want to finish it. 🙏 Thanks for making good workout programs. I'm lucky to find you on ISboth. Thanks again. ⚘

  97. Ortiz’s

    Ortiz’s28 dögum síðan

    Whoohooo made it all the way till the end ! Thought I was gonna quit halfway in but I Did it!! Still feel my legs shaking but it was awesome ready for day 2 💪💪💪

  98. Sofia San Pedro

    Sofia San Pedro28 dögum síðan

    hey i just did it!! 😭😭😭😭

  99. Viviane Carvalho

    Viviane Carvalho28 dögum síðan

    Treino perfeito 😍😍😍😍💪💪

  100. A12*

    A12*28 dögum síðan

    Me after this work out I'm alive but I'm dead

  101. asal asali

    asal asali28 dögum síðan

    omg!! you killed me caroline thank you so much 😰😍😍😍😍😍

  102. Ashley Carpenter

    Ashley Carpenter28 dögum síðan

    Just did this workout. Dripping sweat in my garage! Postpartum body is about to get some abs. Thank you!

  103. Christina McClain

    Christina McClain28 dögum síðan

    Yes, legs are dead. I’m sure they will be even more dead tomorrow. Day 1 done! I’m on my way to day 2 tomorrow!! Thank you!! Love your workouts, Caroline!! You are amazing!!!

  104. Mari Carmen Garcia Gómez

    Mari Carmen Garcia Gómez28 dögum síðan


  105. Phyllis

    Phyllis29 dögum síðan

    Watching in advance to prepare my mind, body, and soul. Stronger everyday 👊🏼💪🏼

  106. sayen Sepdel

    sayen Sepdel29 dögum síðan

    My legs were already shaking halfway through the workout. I'm jk. It wasn't even halfway through.

  107. BananaRae

    BananaRae29 dögum síðan

    It's official- I HATE LUNGES NOW 😭😭.

  108. Ana Marie DYscoveries

    Ana Marie DYscoveries29 dögum síðan

    im just wondering, who among here experienced mid cycle spotting since they did high intense workout? since i started high intense workout. i had this midcycle bleeding for 2 consecutive months already.. it lasted 3 days .. no pain and no foul odor .. i am 30 years of age and i haven’t been physically active , until last month.

  109. Ana Marie DYscoveries

    Ana Marie DYscoveries19 dögum síðan

    @Jasmine :D yeah. i love cheese haha! i am spotting 2 days before my ovulations.. but it stopped now. even i do high intense workout

  110. Jasmine :D

    Jasmine :D20 dögum síðan

    do you eat a lot of cream or cheese? that happens bc ur fat stores estrogen, and when u burn it, it releases it into ur blood. I only had that happen once when I gained a lot of weight really quickly eating cream

  111. Mordoklejka

    Mordoklejka29 dögum síðan

    Burn!!!🔥 I love it!😍😍😍 Let's the journey started! 😁

  112. Ashmikha Nandakumar

    Ashmikha NandakumarMánuði síðan

    Can I do this program with a pair of 1 kg dumbbells? Because i have only dumbbells of 1 kg 😓 Will they be effective? Will i get results by using them? Please reply🥺