Instagram Live Class Schedule 3/31-4/5

All classes are live on Instagram at the following times. If you miss the live workout, check out our workout page as all workouts will be recorded. We will post a fresh weekly workout schedule here each week so make sure to check back.

Tuesday
4:30 p.m. Epic Burn with Adrienne (45 mins)

Wednesday
7:30 a.m. Mini Epic Burn with Lori (25mins)
12 p.m. Express Ryde with Mallory (45 mins)

Thursday
7:30 a.m. Pure TRX with Lori (30 mins)
12 p.m. Core & TRX with Mallory (45 mins)
6 p.m. Yoga with Jessica (60 mins)

Friday
7:30 a.m. Mini Epic Burn  with Lori (25 mins)
12 p.m. Express Ryde with Shannon (45 mins)
4 p.m. Express Ryde with Lily & Joe (45mins)

Saturday
9 a.m. Express Ryde with Rachel

Sunday
10:30 a.m. Guilty Pleasures Karaoke Ryde & Dance with Peggy

 

Barre with Rachel

Join Epic Instructor Rachel for a Barre DSC00997.jpgworkout!

Click below for workout!
Barre with Rachel

Details of workout

What you need:
Can of beans
Tomato Sauce cans
Any weighted can LOL
Candles (big glass ones that you can hold lol)
Water bottles
Warm up (5 min)
20 Jumping Jacks
20 Squats
Plank Series – on your hands or forearms
20 Seconds Static
Hip dips 10 on each side
20 seconds Seesaw forward and back
20 Seconds Static
Childs Pose Recovery
20 Jumping Jacks
20 Squats
Plank Series – on your hands or forearms
20 Seconds Static
Mountain Climbers – 20 on each side
20 seconds Seesaw forward and back
20 Seconds static
Core 10 min 
20 Standard sit ups
20 pulses in standard sit up position but lifted
20 Second hold in standard sit up position but lifted
20 sit ups with your legs up in the table top position – never let your legs go past your waist/above your stomach
20 pulses while lifted with your legs up in the table top position
20 sits up while – lifting and lowering your legs at the same time – never let your legs go past your waist/above your stomach
20 sit ups with your legs static/straight up, 90 degrees to your body
20 pulses static with your legs static/straight up, 90 degrees to your body
20 rope pulls each side with your legs static/straight up, 90 degrees to your body
 
Booty 15 min 
On your hands on knees or elbows and knees (less back pressure) – Right Side
Keeping pressure on your right hand, tenting your left so you hips dont open but stay parallell to the ground 
Flex your foot and donkey kick – 20 pulses
Bring your leg down next to your left knee and raise back up – 20 times
Bring your leg back to a donkey kick position and pull your heel in to your booty – 20 times
Point your to and donkey kick – 20 pulses
Bring your leg down next to your left knee and raise back up – 20 times
Straighten your leg out – still pointed foot – and drop to the ground and up (does not have to be high) – 20 times
Hold your leg up – 20 seconds
Switch to left side and repeat! 
 
On your back, knees up – butt lifts
Lifting up, squeezing your glutes – 20 times – this does NOT have to go that high, should be able to fit your fist under your lower back the entire time
Pause while your booty is lifted and raise your right light either across your left knee or straight up – 20 pulses
Switch to left leg – same thing – 20 pulses
 
On your side/Clam 
Laying on your right side – bend your right leg so its just under 90 degrees and your left leg right on top – lay you head straight down and option to use your left hand to hold you hip to prevent from turning in or out 
Clam position
– keeping your toes pointed and glued together, lift you left knee up – 20 times
– Knee to toe taps – 20 times
– Lift your left leg up parallel to the right – 20 times
– Straighten you left leg – parallel to the ground – point your toes downward – 20 pulses
– Bring your left leg closer to your face – hold 20 seconds
Switch/Same thing on the other side!
 
Legs 15 min 
Double 90 lunge Right side
Right foot forward, left back, high on your toes – double 90 lunge- keep your right knee stacked on your ankle and your left thigh should be directly under your waist
– 20 sets from 90 degree to straightened legs
– Static lunge, 20 pulses
– Static lunge, 20 pulses of your right inner knee going inward (inner thigh burn)
– 20 sets from 90 degree to straightened legs
– Static lunge, subtle movement – straighten and bend left knee
– Static lunge, lift right toes – 20 second hold
Shake it out!
Wide Second
Important to have your knees going back and not bending forward, make sure you’re not bending over your toes – option to have weights on your waist 
 
20 Straight up and down into bent knees
20 mini pulses down
20 mini pulses up
Lifted right foot, 20 pulses
Lifted left foot, 20 pulses
20 second hold
Double 90 lunge Left side
Left foot forward, Right back, high on your toes – double 90 lunge- keep your left knee stacked on your ankle and right left thigh should be directly under your waist
– 20 sets from 90 degree to straightened legs
– Static lunge, 20 pulses
– Static lunge, 20 pulses of your left inner knee going inward (inner thigh burn)
– 20 sets from 90 degree to straightened legs
– Static lunge, subtle movement – straighten and bend right knee
– Static lunge, lift right toes – 20 second hold
Upper body – Weights 15 min 
Using your make shift weights! 
 
Shoulders 
Lifted straight forward in front of you – 20 sets
Lifted to the side straight up – 20 sets
Cheerleader to should raise – 10 on each side
Bending your elbows 90 degrees, biceps right in front of your shoulders/face – 20 mini lifts
Bending your elbows 90 degrees, biceps right in front of your shoulders/face – 20 mini pulses inward
Opening to muscle man – 20 mini lifts
Muscle Man – Lifting straight up above your head – 20 times
 
Back/Posture 
Hinging from your hips, back straight and core in tight
Scarecrows – 20 times
Scarecrow – holding static back – 20 pulses
Rows – 20 times
Rows – holding static back – 20 pulses
 
Triceps
Kickbacks – 20 times (try not to go too far past your waist)
Holding static back – 20 lifts with you fists facing the ground
Opening up – palms up to the ceiling – one lift, one inward – 20 times
Static hold up – 20 seconds
 
Biceps
Bicep crunch – further from your body for extra challenge – 20 times
Hammer Crunch – further from your body for extra challenge – 20 times
Bicep crunch – further from your body for extra challenge – 20 times
Hammer Crunch – further from your body for extra challenge – 20 times
Wide open bicep crunch – 20 times
Push-ups – Wide
10 pushups
Downward Dog
10 pushups 
Child’s Pose
Yoga/Stretch (10 min) 
Downward dog – 3 breathes
Downward dog – lifting right leg and coming through for runners lunge
Opening to Lizard Pose
Coming down to pigeon
Back to downward dog – 3 breathes
Downward dog – lifting left leg and coming through for runners lunge
Opening to Lizard Pose
Coming down to pigeon
Down to child’s pose
– left hand over right and leaning back in your hips
– right hand over left and leaning back in your hips opposite side
Coming up to Cat/Cow Pose – 1 minute
Coming back to your booty
– open leg stretch on either side and then together
Lifting up – 3 strong double bounce breathes 🙂

 

 

Mini Burn with Lori

DSC01265Join Epic Instructor Lori for some 25 min Mini Epic Burn workouts for all levels.

Click below and enjoy!

Details of workouts 

This is a 4 station circuit for all level.

Go through it at least 2 times.
Timing is 40 second effort and 10 seconds recovery.

1.Mini Burn with Lori
Items you will need..
*Chair/Bench or stair
*2 bottles of wine or 2 cans
*1 bag of dog food or backpack
*Heavy Pan
*Mat, towel or Sled

2.Mini Burn with Lori
Items you will need..
*1 Broom
*1 Tennis Racket
*2 Bottles of wine or 2 cans
*Mat

3.Mini Burn with Lori
Items you will need..
*1 Basketball or 1 Soccer Ball
*Mat

4.Mini Burn with Lori
Items you will need..
*1 Kitchen Chair
*1 Pillow

5.Mini Burn with Lori
Items you will need..
*Backpack filled with stuff that weights between 5-15 lbs
*Mat

Quarantine 15 is the new freshman 15

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Hi friends, it is Epic Shannon here!  I went from walking 8,000 – 10,000 steps a day at work and teaching at least 4 spin classes a week to sitting on my couch and baking cookies.  Week one of quarantine was an epic fail on the diet and exercise front for me.  So, I sat down and wrote a few strategies for myself to help me keep on track during this time.  I thought I would share them with you in hopes that they might help you or inspire you to create your own.

1) Boredom Hunger – This is a big one for me.  I eat when I am bored and right now, I am bored a lot!  I decided that the best way for me to curb my boredom hunger is to stick to a schedule.  When I work, I have breakfast and lunch at close to the same time and do just fine without snacking inbetween.  So, I am trying to stick to that schedule during this time off.  Scheduling in general is great for me, but I know it doesn’t work for everyone.  So if that’s not your jam, then read on!

2) Thirst – A lot of times our mind can confuse hunger and thirst.  I know when I am at a desk with my trusty Hydroflask, I drink way more water then when I am hanging around the house.  The next time you are ready for a snack, try drinking a big glass of water, and after that if you are still hungry, go for that snack.

3) Healthy Options – You have decided that you are hungry after that big glass of water and now you reach for…what? Obviously, we all know that carrots are better than chips, but here are a few healthy snack that you might not think about.

  1. Toasted Chickpeas – https://www.yummly.com/recipe/Roasted-Chickpeas-2528816
  2. All Natural Peanut Butter (2T) and an apple
  3. Kale Chips – https://www.yummly.com/recipe/Kale-chips-358074

4) Portion Control – Instead of sitting down with a bag of chips or even unsalted almonds, try pouring yourself a portion in a bowl.  Use the suggested portion size in the nutrition information. This will end that mindless eating that is an easy trap to fall into with your favorite treat.

Let me know if you have any healthy go-to snack options or strategies that you are using to keep on track.

Until next time,

Shannon

Can you feel the love!

It’s February and we want to share the love!
stack of love wooden blocks

Photo by Ylanite Koppens on Pexels.com

We are giving everyone a promo code that is valid for ONE FREE class at our RiNo & SloHi locations.
You can share this promo code with a friend, or significant other and workout together.
If you have not joined us in a while or have not checked out our SloHi or RiNo studios, give yourself this gift and join us for a class.
The code is good for one FREE class at each location and is valid throughout the month of Feburary.
Just make sure to checkout with a Drop-In at either location and enter the promo code ‘epiclove’.
The code is only valid for a one time use at each location. We encourage you to pass it on to someone you know will enjoy some more Epicness in their life; or maybe that someone is you!
Wishing you a month full of love, happiness and lot’s of Epic goodness.
FYI.. Valentines falls on a Friday this year. Make sure to check out our Friday evening classes and make Epic part of your date night!