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CORE Calisthenics Full Body Workout [NO EQUIPMENT] - EPIC III Day 39 - Caroline Girvan

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Rating: 4.0; Vote: 1

Full body calisthenics workout using only our body as resistance to increase strength, build muscle, strengthen the core and challenge our bodies! This may be a break from the dumbbells but it isn-t easy! I am sure you know how much I love changing range of movement from 1/2 reps to full range or partials! And unilateral exercises! And complexes! And bodyweight exercises! It-s all in here! All you will need is your mat, a chair for Bulgarian lunges, dips & decline push ups and a yoga block/thick book! Each complex is 2 minutes duration, with 20 seconds rest inbetween! HEEL ELEVATE SQUATS 1/2 REPS x20 FULL RANGE x10 SCAPULAR PUSH UPS x10 DEADSTOP WIDE PUSH UPS x10 BULGARIAN LUNGE 1/2 REPS x15 FORWARD LEAN FULL RANGE x15 BULGARIAN LUNGE 1/2 REPS x15 FORWARD LEAN FULL RANGE x15 HEEL TAP x20 REVERSE CRUNCH x10 SIDE PLANK TO PUSH UP x10 ONE SIDED LADDER x10 SIDE PLANK TO PUSH UP x10 ONE SIDED LADDER x10 ELEVATED LUNGE 1/2 REPS x20 REAR STEP LUNGE x20 (same side) ELEVATED LUNGE 1/2 REPS x20 REAR STEP LUNGE x20 (same side) X1 LEG DOG TO PUSH UP KNEE TUCK x5 SWITCH SIDE! X5 ON ELBOWS BUTTERFLY KICKS x50 ON ELBOWS TUCK TO EXTENSION x20 PLANK ALTERNATING LEG LIFT x20 ALTERNATING KNEE TAP x50 SQUAT STEP OUT x20 1/2 REP STAGGERED SQUAT x20 SQUAT STEP OUT x20 1/2 REP STAGGERED SQUAT x20 ELEVATED CURTSEY STEPS OUT x10 PULSES! x20 ELEVATED CURTSEY STEPS OUT x10 PULSES! x20 DIPS x20 DECLINE PUSH UPS x10 I have missed these workouts and I remembered why I love them so much! The carry over to other forms of training is huge! Not only helping increase your strength and build that muscle but also core strength and body awareness! During bodyweight only exercises, I am focused on actually making it as challenging as possible! During planks, whether moving or trying not to move whilst arms or legs are moving, try to keep hips down! Sometimes we can forget to think about this, particularly during dynamic planks such as plank rolls! I do too! Think about gaze straight down to mat, shoulders relaxed, quads tight! During elevated curtesy lunges, aim to use that extra depth available by lowering knee to where possible yet still comfortable! You can always make each exercise more challenging so make this your focus! Have fun and really enjoy the free feeling of body only!
Date: 2022-05-17

← BIGGER Back and Bicep Workout - Unilateral Training - EPIC III Day 38 - Caroline Girvan

30 Minute FRIGHTFUL Dumbbell Cardio HIIT Workout - EPIC III Day 40 - Caroline Girvan →

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Comments and reviews: 10

---Debora
Day 39 (finally) done! - Wah I really enjoyed it! Plus since the music was slightly different this time, it was even more refreshing I really liked it and even think that I-ll have to work out more and focus on my core cuz my posture is a bit poor when I do the elbow butterfly / tuck in: o Thank you again for the great workout!
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Matchette
My heart is pounding, I'm sweaty, not sure what will be safe to work out tomorrow since my whole body is now sore. The struggle is real. lol. Thank you Caroline. Once again you came through. I can't wait to gain strength like you have. I think it's really awesome how strong you have worked to become!
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Marilla
Great workout, way harder than I thought it would be but in a good way! I'm traveling for the holidays and didn't want to bring my weights or lose progress, this was a perfect workout for traveling! Thanks again Caroline!
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Vi
Respect to everyone who follows along without pausing the video to catch a breath, extending the breaks, or putting in breaks during the routine. Because that-s what I need to do, in order to prevent death by workout.
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Gwen
Wow, those staggered squat to step-out lunges were WILD on the legs! That curtsy lunge set was also a burner. The push-up sets were beautifully challenging too! Overall a great, exhausting, sweaty workout.
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Tony
Definitely was not feeling it today, found this workout super tough even though it was bodyweight only. Gave up well before timer end for some of the moves but found it enjoyable though. Thanks Caroline.
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angel
LOVE this workout. One of my favourites on the programme so far! Really worked the whole body and got my heart rate up - perfect. Thank you so much for all that you do Caroline - you're a rock star!
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caroline_girvan
As many times as we've done no equipment workouts with Caroline, I got into thinking this may be a bit of an easier day. but then boy, oh boy am I proven wrong -. Such a good workout.
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carolyn
Second time I-ve done this and definitely NO EASIER -
Can-t believe how Super challenging body weight exercises can be ---
Thanks again Caroline- you are a gift to us all! -
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Layne
So much gratitude for yet another FANTASTIC epic series and workout. Also. thank you for a more upbeat and less hard-core demonic playlist! Bring back the love and light. ; )
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