For beginners, we recommend starting on the floor to practice the movement pattern, graduating to a chair when you feel comfortable. You can do pike push-ups on the floor, but Girvan elevates her feet on a chair to provide a deficit. Here are a few tips for some of the more challenging exercises in the workout.
Anyone can adopt giant sets, but we recommend choosing lighter weights than you would with a strength program, as the high-volume reps will torch muscles faster. Giant sets are popular because you can pack more exercises into one exercise regime by minimizing rest and keeping muscles under tension for longer - a method called time under tension. If you experience any pain or suffer from a shoulder injury, seek medical advice before jumping in feet first.
Caroline Girvan’s ‘giant killer’ 30-minute upper-body workout: Verdictīefore engaging in any workout, prepare your muscles for exercise using quality mobility exercises. It’s day 32 of the Epic Heat 10-week program, but it works as a solo workout on chest and back day. The finisher supersets two moves for 30 seconds per exercise, twice through. The 30-minute upper-body workout comprises four exercises per giant set, completed twice before moving on. Ensure you exhale as your body meets the most resistance, for example, during the upward pushing-up phase of a push-up. Remember to focus on quality and move with control. Girvan teases, “So much volume! So many quality reps!” Phew, our muscles are tired just looking at it.
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