1 HOUR FULL BODY WORKOUT at Home | NO EQUIPMENT - Calisthenics

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!!

 
Cx

Extras:

Equipment I use in my other workouts:

EPIC Program:

Business Enquiries:

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

[btrfliesva]

Don’t give up people! A year and a half ago I started doing Caroline’s workout videos. I am shocked at how much strength I’ve gained in that time. Before I couldn’t do the 1 slow push-up…I could get down then couldn’t get back up. So I’d start over and go down slowly and collapse at the bottom. Now I can do it properly, raising back up and I was amazed! Stick with it, keep going even on the days you feel like a weak failure (like I did/do at times), you will be so glad you did!

[abma]

Caroline has more exercise varities than flavours of Ben & Jerry’s ice cream :)
I love no equipment workout so will do this later! Thanks Caroline!!!!

[paridhigupta]

YOUR CREATIVITY W THESE WORKOUTS ARE OFF THE CHARTS. I LOVE ALL THIS THANKYOU❤️

[TheWowShowGirls]

So excited to do this. Thank you so much for all your hard work Caroline 🤩 I don’t think you will ever know how much we all appreciate you!
(PS if every single person who watched this made sure they watched the ad at the beginning, we would make sure to compensate this lovely lady for all her hard work)

[jaemaxx]

Would love to see more calisthenic workouts like this! and resistance band workouts! lots of love caroline <3

[cobra]

Functional strength training at his best. Outstanding. I miss so much these bodyweight workouts where mobility balance strength are all challenged. I feel ashamed to ask as you have given so much to us, but I would love to see more of these workouts in the future. With immense gratitude for all your gifts. ❤️😍😘

[juhnella]

that was the quickest one hour workout i’ve ever had and i never realized how fun balance work is!!

[ruthpilares]

Caroline: can do this in just 1 hour
Me: can do this in 2 1/2 hours

[stepha]

Ahh how I’ve missed these no equipment full body workouts!! What a nice surprise 🤩🤩🤩

[sasaradovicnikolic]

Omg Caroline, you gave us new workouts every day, I can do all of that😅 You are real super human!!!

[vintageguccilover]

First time I’ve sweated smiled and actually laughed felt like a kid again. Loved this thank you looking forward to epic 2 x

[sbilklw]

My discovery of the year is training with Caroline. Now I can't imagine how I used to train without Caroline. Thank you very much for your work, beauty and grace, diversity and efficiency! Thank you from the bottom of my heart!

[cjcjc]

Thank you Caroline. There is definitely something for everyone in these short workouts and in all your videos.. I love your creativity in putting together your workout videos and you are, in my opinion, one of the best fitness trainers on youtube and deserve far more subscribers. Thank you also for getting straight into the workouts with no advertising like many youtube 'instructors'.

[hhl_travel]

Not expecting this pleasant surprise. But it makes sense from yesterday's post. So different skill sets but the same fitness aim. Thank you.

[pamelatongco]

Calisthenics made me imagine slow, calming movements while taking deep breaths. Wow. My heart rate l, at some point, reached 185! Thank you so much for all your YT workouts. They're all super well thought out, edited well, music is super nice and timer and preview placement is super helpful and not distracting at all!!!!👏👍❤ thank you!

[jessicaericezafra]

What a nice surprise. 2 workout uploads in a day. Thank you for your hard work, Caroline ❤

[nayarl]

Awesome, will schedule it for tomorrow. As tomorrow is my rest day, so this low impact will definitely do 🤩

[ereniasantiago]

Another amazing one! You are a rare pearl. Thank you, Caroline!

[nancykemunto]

Surprise surprise thank you Caroline, the smile on my face when I see your uploads is like a kid who just got their dream toy...thank you for your dedication to this community. You have been a blessing to us and sometimes lack the word to say thank you, can only pray for your success and blessings🥰🥰

[ritap]

Months ago the only side plank I did was get out of bed, but look at me now. I'm planking left, right and centre 😊 one of my best ever desicion I made when I subscribed to your channel after one of your workouts popped up on my feed 😊