High Intensity Interval Training (HIIT)
Here are 3 challenging inverted push up variations performed on the plyo box.
Place the hands on the floor in front of the box. Step the feet on the box in the desired position. Make sure the hips are high and the arms are straight in a full pike position.
Straight Leg
Single Leg
Madeline is a international fitness guru located in Washington, DC. She is certified in 83 disciplines, a Reebok sponsored athlete, and trainer to the trainers. In addition to being a Spartan Ambassador & Coach, she is an Elite Spartan Racer. She has run 23 marathons in addition to making the podiums in numerous adventure, trail and duathlon races.
Delivering fitness with a holistic approach is Khetab’s mission. Growing up with a very diverse background, Khetab experienced a multitude of approaches to health and wellness including meditation and Chi Gong. On a daily basis, he applies these various practices to his own lifestyle and in his training of clients; strengthening their minds and bodies. Khetab’s is an AFAA certified Personal Trainer/ Group Ex instructor. He also has expertise in Functional Movement Screening, Anatomy Trans Movement Therapy, and Medical Chi Gong Therapy.
Christina’s passion for fitness began when she was a high school athlete and continued as she received her Bachelor of Science in Kinesiology from the University of Maryland, College Park. Christina has been an ACE Certified Personal Trainer for four years and has taught a variety of group fitness classes over the past three years. Christina also has a background in yoga sculpt and believes that a strong body and the prevention of injuries start with a strong core and proper form. Christina has a knack for gauging your abilities quickly and will push you to reach your highest potential while also keeping you safe and supported. When she is not coaching, you can find Christina training and cuddling her two black Labrador retrievers.
Britney moved to DC just over two years ago from Salt Lake City, Utah. She played Division III soccer and softball. Her love for sports and athletics led her to become a NASM Certified Personal Trainer and Group Fitness Instructor. She believes humans are incredible beings with unlimited potential that fitness can help unleash. When she’s not working she’s probably in the sunshine playing soccer with friends or catching a baseball game with her dad.
Mackenzie is a lifelong athlete engaging in a number of sports and activities to keep up with her high energy. She is a natural mover and is always looking for ways to challenge the body and mind. Mackenzie has a masters in Integrative health as a wellness coach, a NASM certified personal trainer, a youth gymnastics coach, and handbalancing instructor. When Mackenzie is not working out and throwing around a kettlebell you can find her walking on her hands, dancing or performing circus acrobatics.
Allison spent her childhood as a gymnast, but didn’t develop a passion for fitness until college when she suddenly needed to find a hobby while her friends were at sports practice. Since then she’s discovered a love of high-intensity workouts, so it was love at first sweat when she took her first Epic class. When Allison’s not coaching you can find her taking class – she’ll be the one with the reddest face.
Starting out as a member of Epic NYC, Teddy became an Epic coach and is now an Epic owner. In addition to singing karaoke, he has a passion for learning all aspects of fitness and applying them to help others improve their quality of life. You can find him coaching or taking class with MAX effort!
Gina is the Fitness Editor at POPSUGAR with a background in yoga and strength training. After traveling the world for four years, she decided to settle in San Francisco. You can often find her throwing around a kettlebell, desperately trying to become a better runner, or baking the most delicious vegan desserts (key lime cheesecake is her specialty). She’s excited to be part of the Epic family!
From college athlete, to a Crossfit competitor/coach, Jeff is always looking for his next fitness challenge. It’s when he stumbled upon Epic Hybrid training, (and laying in a puddle of sweat!) that he knew where he wanted to focus his fitness goals and coaching at. He believes true strength comes from being well-rounded in the pillars of power, conditioning, and mobility. He continues to hone his craft while creating a fun, safe, and challenging atmosphere.
Jenn is a San Francisco Native with a passion for all things fitness! She has been a runner for most of her life and has a background of competitive racing. Most notable is her passion for Obstacle Course Racing which is why she instantly fell in love with Epic and knew she had to be part of the Epic family. When not running, and trying to get faster, or teaching at Epic Jenn is also teaching Indoor Cycling. TRX, HIIT practicing her Kettle Bell skills or more recently trying to climb some high rock walls! And of course, she can always be found ending her days by snuggling her daughter Olive and reading all the Dr. Suess books ever written.
Luis has been a lifelong athlete that strives to be the best version of himself. There have been countless times that he has faced different challenges but that’s never stopped him from trying and figuring it out. Here at Epic, Luis will make sure to take you through one EPIC workout that will keep you coming back for more. Will it be hard? possibly. Will you want to come back for more? most definitely! He is a big believer in giving it all you’ve got in each and every one of his workout one obstacle at a time.
Originally from Australia, Dan recently spent over 5 years living in Asia, gaining invaluable and comprehensive experience in the health, fitness and lifestyle industry.
She’s a NASM Certified Personal Trainer, Crossfit Level 1 Trainer, boxing coach and group fitness instructor, and is currently completing her Precision Nutrition certification to further her passion for nutrition.
Always having a passion for health and wellness Vishal carried on with his interests all the way into college. He received his degree in Exercise Science and from there began pursing a career in the fitness industry. As he further continues to expand his education through various forms seminars and certifications he really enjoys just helping others aspire to their true potential both mentally and physically.
Vin’s passion is to help people get the results that they want, but normally struggle to achieve!His love for fitness really took hold at the age of 13, as he began to see incredible results as a standout high school and collegiate runner because of great coaches. He has been training, competing, and coaching since for 23+ years.
Trevor may, or may not, be a fitness junkie. Being a lifelong athlete;
These days, “How do I improve, help others & have fun?” Is the question Trevor wakes up looking froward to, each day.
His truest passion is road cycling & he’s always looking to add power to his legs, while focusing on full body conditioning & cardiovascular endurance.
Trevor became certified as a personal trainer through NASM in 2013 & has since added spin, TRX, group fitness, Kettlebells & FRC certifications. For Trevor, “fitness” is a never ending journey that can take you places both physical & mental, that you may have never seen coming. Never take a workout for granted & always state your intention before each & every session. Train w/ focus, passion, belief & intensity. Remember that you’ll never accomplish all your goals in 1 class, or 1 week. Health & fitness is a lifestyle, not a 6 month trial. Together, we’ve got this!!
Ready, set, go!!
Sarah is passionate about having an active lifestyle, whether it’s getting outside for a hike or training for an event. With a background in CrossFit and competitive obstacle course racing, she loves high-intensity workouts. She is always eager to share her enthusiasm and getting others involved in their own fitness endeavors.
Joe’s (aka Panda Joe) goal is simple; to inspire people to become active, get moving, and keep them excited and entertained so that the stigma of exercise is eliminated. His mission is help others regain confidence in how they move and control their body, whether in their selected sport or simply getting around in their day-to-day.
Jamie is the co-owner and coach of EPIC Fairfield County. As a former gymnast turned coach, Jamie has always had a love for high intensity interval training. Her mission is to inspire others to find their fitness passion, live a healthy lifestyle, and reach their goals one monkey bar at a time.
Coming from a fitness background of dance, martial arts, and track & field, Emily loves high intensity workouts. Except running… give her 100 burpees over a mile any day of the week. Her drive is to help anyone and everyone reach fitness goals they thought were out of reach! She also firmly believes that every single person should know how to throw a proper punch.
Sarah is dedicated and passionate about health and fitness and strives to lead a healthy lifestyle through overall wellness of mind, body, and spirit. She is a blend of kind urban grit and comes from an extensive theatre and dance background making class a unique experience for all.
Cassidy lives and breathes the Hybrid Training lifestyle! As is Head Coach and Program Director, her passion is creating exciting and effective workouts and putting them into a well-rounded program for all levels to get (and stay) in the best shape of their lives. Cassidy is a member of the Spartan Race Pro Team and is the Champion of CMT’s Steve Austin’s Broken Skull Challenge. Cassidy practices what she preaches…when she is not coaching, you can find her taking a class and setting a brutal pace!
Matthew is the co-owner and coach of EPIC Fairfield County. He graduated from James Madison University with a Bachelor of Science in Kinesiology with a concentration in exercise science and a minor health promotion.
Alexander Nicholas is the owner and founder of EPIC Hybrid Training. He is a fitness entrepreneur always looking for the next EPIC challenge.
