1 Hour Full Body Workout at Home - Calisthenics | NO EQUIPMENT, NO JUMPING

Here we go! 60 minutes! 30 supersets! All you need is your body as resistance! Easy right? 😉

The timer will be on for 50 seconds of work, followed immediately by another 50 seconds of work together forming the superset! Each superset is performed for 2 rounds!

If a superset is focused on one side, the next superset will be on the opposite!

All you will need is your mat, a yoga block/thick book and a chair!

Here are the fun supersets we will work through together!

1/2 REP ELEVATED SQUATS
HOLD!

LATERAL LUNGE TO BALANCE STAND
LATERAL LUNGE (same side)

SINGLE ARM LADDER (one side)
SWITCH SIDE

DIPS
TRICEP PUSH UPS

1/2 REP QUAD FOCUS BULGARIAN LUNGE
FULL RANGE (same side)

SINGLE LEG HIP THRUST PULSES!
FULL RANGE (same side)

HOLD!
1/2 REPS (same side)

PUSH UPS
PLANK

1/2 REP ELEVATED STAGGERED SQUAT
FULL RANGE TO STAND (same side)

UNEVEN PUSH UPS
SIDE PLANK (same hand on block)

FWD LEAN BULGARIAN LUNGE
LUNGE TO REAR FOOT LIFT (same side)

TOE REACH TO HOLLOW
LEG LOWERS

PLANK LADDER
HIPS UP & DOWN PLANK

FOOT ELEVATED LUNGE
PULSES (same side)

DECLINE PUSH UPS*
DECLINE PLANK TO PIKE*

*Entire superset can be performed with both feet on floor of course if you prefer!

As with all of the calisthenics workouts I share, it’s simply about trying and having fun with it! We all have different strengths and weaknesses and sometimes bodyweight can really highlight it!

Exercises involving balancing, holds, co-ordination or bodyweight strength can be tricky for most of us to varying degrees but that’s one of the many benefits of incorporating bodyweight workouts into our training occasionally as it’s time to practice! Simply trying and practising allows for progress!

Every muscle will be worked during these 60 minutes whether directly or indirectly!

Have fun and take it slow! Aim to connect the mind with the muscles! It really works! 😉

Cx

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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

[leoromo]

Being a 53 year old truck driver your workouts help me a lot with my back. Thank you and God bless

[heatherchavanarealtor]

This is legitimately one of the toughest workouts I feel like I’ve done. I love workouts with weights, but ones like this really test your body in such a different way. Super awesome and will definitely repeat this one in the future.

[matthewalmond]

Hi Caroline...hi everyone...I’ve just finished and what a great workout again! A fantastic way to celebrate your 500 videos on YouTube, Caroline...what a great a achievement that is! I loved this bodyweight session...each super set was so intense but what a great feeling at the end! My whole body had worked so hard! Hope you’ve been having an enjoyable and productive couple of weeks, Caroline! Have a lovely weekend everyone! Matthew

[manikagupta]

I finished an old calisthenics workout this morning and Caroline already has a new one out..such a happy surprise..saving it for next week

[Eva-ekek]

Calisthenics are defintely my favorite type of workouts. I love how everything is slow but very intense. This is the kind of workouts where we can really see our progress in terms of strength and stability.

[sjdelacy]

I did this today and was not disappointed. Harder than your hardest weighted leg day. Love the balance challenge, core burn and the fact that my face is absolutely puce after NO weight lifting and NO cardio. I think a lot of lifters would be seriously humbled by this!!

[shanika]

logged into youtube for workouts and saw this. Calisthenics . Thank you so much Caroline. You made me realize working out goals are not just tiny waist or a big booty. I feel so much stronger after starting your workouts. Truly grateful.

[Laura-jeuw]

I discovered your videos only 2 weeks ago and I am completely hooked! At the moment I am only able able to do 20-30% of your exersizes but I am pushing through and modifying the movements when it is to hard - I will get there, I am just not strong enough yet! But I already feel an immense change in how I feel mentally after only 5 of your workouts. I feel much more energized, confident and somehow empowered - I love to give my body what it needs. I absolutely love your style of teaching and the quality of your workouts, the video editing and the choice of music are all on point. I never felt so much joy working out when I went to expensive fitness studios! Thank you so much for providing all this content for free - I highly appreciate it🙏🏻😘

[annakryukova]

Another AWESOME workout, Caroline!!! Can’t believe that when I first found your channel (which was when you had 4 videos posted) I considered it to be too hardcore for me. Now, having done almost each and every one of your workouts I feel stronger than ever. Your videos are smth I always look forward to! THANK YOU for your effort and for the best community of Girvanators ❤️❤️❤️❤️❤️❤️❤️

[iamdevanshkalra]

Another surprise workout & it’s calisthenics, I’m so excited 🤩 One hour of pure happiness, let’s go!! Happy Friday everyone ♥️

[vophie]

When I began EPIC I over a year ago, I had trouble doing ten burpees. Now I did ten burpees with ease and high energy at the end of this workout simply because I felt like it. You are the best trainer I could imagine and I am so grateful for your content Caroline!

[ThePartxX]

I'm BEYOND excited to try this! This looks like exactly the kind of workout that will make you so proud in the end! 😍💪🏻

[alexanderthegreat]

I just finished the workout. Or better to say, the workout just finished me!!! That was another level of workout. Caroline, for another time you surpassed yourself. It was a surprise to me today's workout, as I started this week the callisthenics series. So for today I had on my schedule to do callisthenics full body. So imagine my surprise when the notification showed up and I saw Caroline's today's workout. I really enjoyed it and I won't lie, it really pushed me to my limits!!!😁💪

[oprom]

Every time @Caroline drops a new training session, the first thing I do is liking the video, even though I didn't watch it. They are all that good. I'm not even kidding. Each and every exercise is so powerful that fires up an enormous sense of well-being within you.

[Rozzerama]

Calisthenics is such a welcome contrast to a workout with dumbbells. It's so amazing how challenging it is! Thank you, Caroline.

[christinebrandtchristensen]

Wow - maybe the hardest workout I've ever done. And bodyweight only no jumping! Incredible. Just incredible. Thank you Caroline.

[aurelieliot]

I was truly missing your one-hour full body workouts, Caroline. I did every single one of them posted on your channel.
Yesterday I was secretly hoping that you would release one today, omg… we are blessed, I can’t thank you enough 😍🤩

[lissetttovar]

Awww such a beautiful thanksgiving day workout! Lots of blessing to you Caroline and everybody in this community 🌟

[fionaf]

This week I am doing mon/wed/Fri, each time an one hour whole body session. When I saw the program this morning, I was so happy, just on the right track😋😋 thank you Caroline

[suj]

I just finished exercising and it's so rewarding.
It was so hard when I worked out, but after drinking protein, I feel stronger than yesterday. I wasn't able to follow the moves completely, but I believe I'll get better as I do it. Thank you for the video.👍☺️