45 Minute Unilateral Calisthenics Full Body Workout - Bodyweight | Caroline Girvan

Calisthenics workout challenging your strength, endurance, balance and co-ordination through unilateral exercises!

We begin on the mat for some abs and core specific then onto a full variety of upper, lower & full body movements performing each exercise each side!

For this calisthenics workout, you will need a chair for Bulgarian lunges, a wall for wall sits, a yoga block/thick book and your mat!

The timer will be on for 50 seconds per exercise, with 10 seconds rest on between!

OPPOSITE HAND TO FOOT HOVER HOLD
SWITCH

HOVER SAME LEG LOWER
SWITCH

RAINBOW CRUNCH (clockwise)
RAINBOW CRUNCH (anti-clockwise)

SINGLE SIDE TOE REACH
SWITCH

OPPOSITE HAND REACH V SIT
SWITCH
QUAD FOCUS BULGARIAN LUNGE
SWITCH

FORWARD LEAN BULGARIAN LUNGE
SWITCH

UNEVEN PUSH UP TO PUSH UP
SWITCH SIDE

STRAIGHT ARM HOVER TO SIDE PLANK
SWITCH

ELEVATED KNEEL TO SQUAT
LUNGE HOLD (same side)

ELEVATED KNEEL TO SQUAT (switch)
LUNGE HOLD (same side)

SINGLE LEG DOG TO KICK THRU
SWITCH

SIDE PLANK TO PUSH UP
SWITCH

PLANK TO 90° TOE TAP
SWITCH

ELEVATED CURTSEY TO LUNGE
SWITCH
QUAD EXTENSION WALL SIT HOLD
SWITCH

STAGGERED PUSH UP
SWITCH

ELEVATED STAGGERED SQUAT TO LUNGE
SWITCH

DEADSTOP LUNGE TO HAMSTRING CURL
SWITCH

ONE ARM PLANK LADDER
SWITCH

ONE ARM COBRA PUSH UP
SWITCH

FINISHER:

WALL SIT MARCH
PLANK LADDER (switch arm every rep)

I don’t doubt you will push yourself in this workout and make even those most simplest of movements demanding by performing every single rep to the best of your ability!

You can do it!!!

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

[ritikagurung]

Calisthenics are so fun... bodyweight can be so challenging when you're following Caroline!😆

[iamdevanshkalra]

Calisthenics is a Caroline speciality. I’ll try my best to make it as challenging as I can and there’s one thing that I learned - *bodyweight training can be just as difficult as a dumbbell workout* . Also the colour combinations are very cool & calm 💙 Let’s do this!

[notdefining]

One of the best workouts on the internet. Period.

[kirthanamorgan]

I can officially say that I’m obsessed with these workouts. ESPECIALLY THE HIIT AND UPPER BODIES, I used to hate them so much where I would dread doing it.

[amnam]

Incredible how skilled you are at all facets of exercise

[justynakolacz]

Never underestimate the bodyweight only workouts, a killer yet again 🔥

[sameergulati]

Life has it's ups and downs we call them squats
Nothing feels better than a finished workout.
There's nothing wrong with being a beginner nobody starts at the top.. 👍

[kwarkoocoxs]

Calisthenics is what use to use to build strength. I am now working on my one arm pull-ups, and planche. Caroline’s workouts has made me stronger and getting me closer to my goal.

[karena]

Caroline has been my only trainer for six months. She's so effective everyday feels like the first day and my body while stronger is still benefiting from her expertise and diverse workouts. Thank you, CG.

[ritachiayy]

Really looking forward to this one! Unilateral calisthenics!

[MegaBabygal]

Heya @Caroline Girvan! Just wanted to say a HUGE THANK YOU for how you 'Catalog' your workouts with the playlists. It makes it SO EASY to find anything. I get overwhelmed sometimes because you have so many insane workouts and i don't know what to pick. The playlists structure my life! You are so great lol. Thank you! Also this workout was proper! Yoga block and gravity.

[zz]

I am a 55 year old granny, I have been struggling with a lot of joint pain and I was looking for something that I could do without hurting my self. SO GLAD I FOUND YOUR WORKOUTS!. I started doing your workouts about a month ago and I have to say I feel so much stronger and my joint pain is practically non existent. Thank you for all the great workouts, my favorite is upper body, I can see some definition 😂

[matthewalmond]

Hi everyone...I am so excited to do this one. I just love doing calisthenics and abs. Just brilliant. Superb sunny morning here in my outdoor gym. Have fun everyone. Matthew

[stephaniedunsdon]

When it hits 10:00 pm here, I rush to see what new workout you have for us. I can't wait to do this tomorrow morning. 😁 Thank you, Caroline, for another fantastic workout.

[jayneandrews]

That was a whole heck harder than it looked. Those 10 second rests feel very short!

[juichandgadkar]

Really looking forward to doing this! I love a firece, intense and super fun calisthenics and abs session and this workout includes it all! Let's CRUSH it GIRVANATORS👊👊👊👊🥵

[nebahatdag]

I love u Caroline. Please give me a heart. It means so much to me. I lost 10kg with your workouts.

[melekbahce]

I'm so excited for this one let's goo!!!

[ruthehizogie]

I'm loving this week's unilateral workouts because it makes me more focus, corrects my mistakes and also more aware of myself, thank you Caroline, you are truly a great teacher❤️! Have a nice day and enjoy your workout everyone💪💪💪

[cloudnineminusnine]

caroline's calisthenics workouts never disappoint. this one was very demanding but super fun at the same time too! probably the highlight of my day today.