Workout Wednesday – 9/26

By | Epic Extras

This week, we will highlight the machine section of The Epic’s main fitness floor. We have successfully placed over twenty of Precor’s Discovery Series Selectorized machines:

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What sets these machines apart from others is that they “combine all the functional performance elements demanded from a strength line, with a focus on ease of use and thoughtful design.”  This means, whether you’re a beginner looking to get acquainted with muscular fitness or a seasoned exerciser looking for an efficient workout, these machines are a great option.  They will also be used extensively in our adaptive fitness program.  With an emphasis on natural movement and proper biomechanics, the Discovery Series will prevent injury while allowing for adjustable resistances and angles.

Try this Precor Discovery Series inspired workout:

Precor 30 Minute Time Crunch:

This is a total body, circuit training workout. It combines cardiovascular exercise with resistance and builds strength while burning calories and focusing on major muscle groups.


  • For 5 minutes, gradually increase to moderate intensity on a Precor cardio machine (Treadmill, Elliptical, etc.)


Training Resistance: Use about 50 to 60 percent of your maximal weight for the same exercise.

  • Choose 8 – 10 Precor machines
  • Perform 2 sets of 12-15 reps on each machine
  • Rest 15-30 seconds between each set
  • Rest 45-60 seconds between each machine


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Workout Wednesday – September 19th

By | Epic Extras

This week, we will highlight yet another piece of equipment in our fitness arsenal.  The Precor power rack allows for both beginners and seasoned weight lifters to use multiple forms of compound lifts in order to take training to the next level.  Whether your goal is to do some pull-ups, learn how to properly do a power clean or breakthrough your deadlift plateaus, you will have a safe space to practice and work on form.  The power rack also allows for functional add-ons like bands for suspended training.  Safety is ensured with features like step-up platforms with non-slip material, adjustable bar catches and an Olympic lifting platform.  Our fitness professionals will be around to help guide members and guests if you’ve never used equipment like this before.  Try this power rack inspired workout below:

Reminder: This is a challenging, highly skilled workout.  Consult with an Epic fitness professional before trying exercises, especially if you are a beginner and need help with form. Remember to warm-up properly and cool down after.


I. Clean Pull + Power Clean + Front Squat + Split Jerk: (60-70% 1RM) 1+1+1+1 x 3

II. Back Squat: (70% 1RM) 5-7 reps x 3-5 sets

III. Landmine Press: 10 reps x 4 sets (each arm)

IV. Roman Chair Back Extensions: 10 reps x 3 sets (Move slowly with control through the back and forth movement. Pause at the top)





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Workout Wednesday – September 12

By | Epic Extras

At The Epic, one of our goals is to provide a unique fitness experience. In addition to the newest innovative equipment and seasoned professionals with a variety of expertise, we will always have our eye on developments in the exercise world. This allows us to add variety to your workouts while having an all-encompassing, functional approach to fitness. For this week’s Workout Wednesday, we will incorporate one of those unique features. But first, a quick history lesson…

This is a Bulgarian Bag:

It was invented by a U.S. Olympic Wrestling coach, designed to help his wrestlers improve explosive actions and dynamic movements like twisting, swinging, bending, and squatting. The bags are made of leather and filled with sand, and come in a range of weights. The flexible handles allow for both upper and lower body training.

Incorporating a Bulgarian Bag will help you enhance your strength and functionality in a different way in addition to improving overall physical fitness. You don’t have to be a wrestler to use one, either.

Try this Bulgarian Bag workout:

Visit with an Epic Fit Pro for more details including movement standards for each exercise.

Workout I.

2 minute stations for 12 minutes. Begin at Station 1. When the clock starts perform Bulgarian Bag Overhead Squats. Rest for the remainder of 2 minutes. Move to Station 2 and begin once the clock reads 2:00 and so on every 2 minutes for 12 minutes, eventually performing 2 sets of each exercise:

  • Station 1
    • Bulgarian Bag Overhead Squat x 15 reps (4 sec eccentric contraction)
    • Using handles, extend arms over head like a shoulder press and then squat
  • Station 2
    •  Supine TRX Rows x 12 reps (2 sec eccentric contraction)
  • Station 3
    • Low or High Plank x 45 – 60 seconds

Workout II.

  • Three rounds of:
    • 14 Cal on Rower
    • 12 Bulgarian Bag Swing Snatch (see below)
    • 10 Burpees


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Workout Wednesday

By | Epic Extras

I am proud to introduce our epic indoor tracks. This amazing feature will be located on the second and third floors and overlooks the sport courts. The third level Adventure Track takes it up a notch and is truly what sets our tracks apart from others. It will include multiple inclines and declines and has various fitness challenges. These include boxes for plyometric (jumping) exercise, tires, hurdles, monkey bars, and many other obstacles to make your workout challenging.

For this Workout Wednesday, here is a workout you can try on our indoor track.

Do you want to develop speed, endurance, and improve overall function and athletic ability? Try this high-intensity sprint and interval workout:

WARNING: This is a high-intensity workout. Scale as needed (talk to an Epic Fit Pro for a more personalized workout and/or tips on how to scale down).

1. Warmup

  • Light jog 800 meters (about 4 times around the jogging track)

2. Jogging Track

  • 25 meters of each of the following:
    • High knees
    • Butt-kicks
    • Toy Soldier kicks
    • Runner’s lunges (step out further than traditional lunge)
    • Side-Shuffle

3. Jogging Track

  • 4 x 100-meter sprint (about half of the jogging track)
    • Pace each effort as close to the initial sprint as possible. Rest in-between sprints by walking the other half of the track to the initial start location
  • 4 x 400-meter sprints (2 times around the jogging track)
    • 1:1 ratio, work to rest
  • 2 x 800-meter sprints (4 times around the jogging track)
    • Rest 1 to 2 min between efforts

4. Adventure Track

  • 3 laps around jogging track
  • Enter Adventure track and perform 30 Box Jumps.
    • Choose your box height (20”, 24”, or 30”). Do box step-ups if jumping on the box is too challenging.
  • 2 laps around jogging track
  • 20 Box Jumps
  • 1 lap around jogging track
  • 10 Box Jumps

5. Cool down

  • Light jog 800 meters (about 4 times around the jogging track)

The Epic is Seeking Fitness Superheroes

By | Epic Extras

Interested in improving the health and wellness of others in a state-of-the-art facility with trend setting features and programs? The Epic is now seeking service minded fitness superheroes that can carry out the City of Grand Prairie Parks, Arts & Recreation Department’s vision for an EPIC experience.

It takes exceptional employees to make it all happen.

  • Fitness Attendants
  • Contract Instructors
    • Group Fitness Instructors
    • Personal Trainers
    • CrossFit Level 1 Coaches for adult and youth programming
    • Nutritionists
    • Massage Therapists
  • Youth Instructors
    • Gymnastics (tumbling)
    • Karate
    • Dance
    • Zumba
    • Drumba
    • Hula Hoop
    • Youth Sports/Strength & Conditioning Trainers
    • Yoga

Fitness Equipment Sneak Peek

By | Epic Extras

Christmas has come early at The Epic! All the fitness equipment has arrived and with it we are bringing you the ultimate fitness experience. Here is your FIRST LOOK at some of the toys…

Fit Food Advice Smoother Than a Fresh Jar of Skippy

By | Epic Extras

The year was 2014 when music producer Mark Robson and superstar Bruno Mars released the hit record Uptown Funk. This 1980’s funk-era inspired tune will get you off the couch and on your feet. In the middle of your boogie down, you will hear the line If we show up, we gon’ show out, smoother than a fresh jar of Skippy. At that point it hits and you ask yourself “what am I going to eat now that I’m trying to get fit?” Okay, maybe it does not happen exactly like that but at some point during everyone’s fitness journey we all wonder what it is we need to eat to be fit, healthy, and reach specific fitness goals.

With a quick Google search one will find there are seemingly endless diet strategies. How do you choose? Well, that depends. Who are you? What are your goals? What are the hurdles you currently face (health, money, influences, level of motivation, etc.)? Should you count calories, weigh your macros, go vegan, swear off carbs, eat seaweed or breathe only certified organic air?

As with most things, keep it simple stud:

  • Set realistic and time sensitive goals that are centered around things you can control such as committing to go to the gym 3 times THIS week or eliminating sugary drinks for 5 straight days. Build on those accomplishments.
  • Remove temptations from your reach. Empty the pantry and fridge of known tempters and overly processed foods (i.e. food that is not in its original form).
  • Plan your meals ahead of time and make a grocery list with real food items commonly found along the perimeter of the grocery store. How many calories and macronutrient ratios will vary from person to person but food quality should be high for all people.

Start by having a plan that works for you, where you are now. The Epic can help by taking a personal approach and customizing plans based on where you are in your journey.

  • One-on-one sessions with a nutritionist
  • Accountability partnership with a personal trainer
  • Cooking and meal prep classes in the culinary kitchen
  • Nutrition courses, challenges, and healthy tips from your EpicFit Team through blogs, vlogs, inspirational member success stories, and so much more

Be sure to check back in for Epic fitness and membership updates.


Robert Serna
Supervisor of Fitness and Wellness – The Epic

The Epic will feature the latest and greatest fitness equipment

By | Epic Extras

That’s right, the rumors are TRUE! The Epic is bringing the latest and greatest in fitness! This includes the amazing Funxtion Experience Station, your new digital coach!

Funxtion offers an extensive exercise library, workouts, challenges and timers. Our members and personal trainers will be able to create custom workout programs on the Experience Station located in our indoor functional training room (not to be confused with the outdoor training area).

The room will feature all the Escape Fitness equipment you need for the most dynamic workout experience. Barbells and monkey bars, rowers, racks, battle and climbing ropes, kettle bells and dumbbells, suspension training, medicine and slam balls, Assault AirBike and AirRunner treadmill, and so much more! No, really. Don’t believe me? Okay…Bulgarian bags, sand bags, punching bag, speed ropes, soft plyo boxes, core momentum trainers, Griprs, Corebags, and, well you will just have to come and experience it for yourself. Check back here for more EpicFit and membership updates!


Robert Serna
Supervisor of Fitness and Wellness – The Epic

Epic Fit Day at Farmers Market

By | Epic Extras

Join Robert Serna, Certified Trainer and Supervisor of Fitness and Wellness for The Epic, this Saturday, May 19  at 8:00 am for a FREE Boot Camp at the Grand Prairie Farmers Market! This class will cater to ALL fitness levels. We recommend you bring a fitness mat, water and towel.

After the workout, stick around for some great entertainment. The Jax Bros will be on stage at 10:00 am. Between their sets, the dance troop from Dance With Jenny will perform at 10:30 am.


About Farmers Market
Farmers Market at Market Square, 120 W. Main St., in downtown Grand Prairie, Texas, is open Saturdays from late March through mid-December and features locally grown fruits and vegetables, plants, tamales, baked goods, salsas, dips, relishes, eggs, honey, chips, soaps, candles and more.

Epic Motivation: Own Your Effort

By | Epic Extras

Everyone wants to be a beast until it is time to do what beasts do. But, make no mistake, you CAN do it. It is not easy. It is not quick. You must take that first step. Each is a step forward but be careful not to pursue perfection at the expense of progress.

Control what you can. You may not be able to control the outcome but you can control whether or not you show up. You are in charge of what you put in to that workout. So what if the person next to you is lifting heavier weights, or runs faster, or has a smaller waist. Sure, you might not be able to do what someone else can do, but you can’t control what they do. We can only choose to focus on our abilities and to do to our very best. Own your effort! Take PRIDE in your progress!

Everyone is fighting a battle and there will be ups and downs. EMBRACE the battle. It is the resistance that makes us stronger. It is the fire that purifies. Push into it and test your limits. How else will you know what your limit is if you never test it?

Are you struggling to keep focused or need new motivation? Come see us and check out all that The Epic has to offer at these upcoming events:

Main Street Fest
Friday-Sunday, April 20-22
Visit for event times

Farmers Market
Saturday, May 19


Robert Serna
Supervisor of Fitness and Wellness – The Epic