This no jumping / low impact 1 hour full body workout at home requires no equipment and will test your strength, endurance, balance, core strength, mobility, flexibility and co-ordination!
You will work through many different ways of using your bodyweight as resistance, particularly single arm and leg work!
This calisthenics workout will leave you feeling re-aligned, strong and re-energised!
During each movement, focus on performing each rep as best you can!! Low lunge, deep push up, no hips moving during shoulder taps, high on toes and tighten that core!!
All you will need is a mat and a bottle of water! A wall could be useful to touch lightly if needed during balance work.
The timer will be on for 45 seconds of work, 15 seconds rest.
* X1 BALANCE TO HIP OPENER
* X1 BALANCE TO HIP OPENER (switch)
* KNEEL TO SQUAT KNEEL TO SQUAT (switch)
* LUNGE TO X OVER
* LUNGE TO X OVER
* SQUAT HOLD TO 3 POINT TAP
* SQUAT HOLD TO 3 POINT TAP (switch)
* X1 LEG PLANK TO FRONT LEG (one side)
* X1 LEG PLANK TO FRONT LEG (opp side)
* HOVER TO SIDE SIDE THRU (one side)
* HOVER TO SIDE SIDE THRU (opp side)
* SHOULDER TAP TO PUSH UP
* SHOULDER TAP TO PUSH UP
* SUPERMAN TO CROSS PUSH UP SUPERMAN TO CROSS PUSH UP DEADSTOP PUSH UP TO ROLL DEADSTOP PUSH UP TO ROLL LUNGE TO LATERAL (one side) LUNGE TO LATERAL (switch)
* LOW SQUAT TO SIDE RAISE (same side) LOW SQUAT TO SIDE RAISE (opp)
* CURTSEY TO TREE HOLD (switch) CURTSEY TO TREE HOLD (opp)
* COSSACK SQUAT (same side)
* COSSACK SQUAT (opp)
* SUMO SQUAT 1/2 REPS
* SUMO SQUAT 1/2 REPS
* SUMO SQUAT TO HAND TAP SUMO SQUAT TO HAND TAP QUAD EXTEN TO DONKEY LIFT
* QUAD EXTEN TO DONKEY LIFT (opp)
* 1 x SLOW CLOSE SQUAT ON TOES
* 1 x SLOW CLOSE SQUAT ON TOES
* X 1 LEG HOVER TO DOWN DOG
* X 1 LEG HOVER TO DOWN DOG (opp)
* PLANK TO LONG PLANK
* PLANK TO LONG PLANK SIDE PLANK LIFTS
* SIDE PLANK LIFTS (opp)
* X 1 SLOW PUSH UP
* BEAR CRAWL BEAR CRAWL BRIDGE ONE SIDE STRETCH
* BRIDGE ONE SIDE STRETCH (opp)
* BRIDGE TO HAMSTRING WALK
* BRIDGE TO HAMSTRING WALK SINGLE LEG HAMSTRING LIFT
* SINGLE LEG HAMSTRING LIFT (switch)
* ON ELBOWS EXTEND TO LIFT
* ON ELBOWS EXTEND TO LIFT
* TOE REACHES TOE REACHES
* REVERSE CRUNCH REVERSE CRUNCH
* HIP LIFT TO LOWER HIP LIFT TO LOWER
This hour is definitely one of my favourites! Bodyweight training has so many benefits and of course all contribute to other aspects of training such as weighted workouts and HIIT!
I hope you love it as much as I do!!
Please ensure you warm up before any workout. Here is my 5 minute warm up routine: [ Ссылка ]
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Extras:
▶ My NEW 10 Min UNBROKEN Abs Workout: [ Ссылка ]
▶ My NEW 20 Min SOLID Arms & Shoulder Workout: [ Ссылка ]
Equipment I use in my other workouts:
▶ My Amazon UK Page: [ Ссылка ]
▶ My Amazon US Page: [ Ссылка ]
EPIC Program:
▶ My FREE 10 Week Program Guide: [ Ссылка ]
▶ Official EPIC Program Apparel: [ Ссылка ]
▶ The EPIC Program Playlist: [ Ссылка ]
▶ The EPIC Beginner Series: [ Ссылка ]
Business Enquiries:
▶ Email: info@carolinegirvan.com
Caroline Girvan
PO BOX 115
County Antrim
Northern Ireland
BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
