CONDITIONED Calisthenics Full Body Workout | EPIC Heat - Day 9

Who says you can’t build strength at home with just your bodyweight? This no equipment full body workout is challenging whether you regularly lift at the gym or do calisthenics as it’s all about how you do it!! Every movement can be made more challenging as you progress simply by lunging deeper, slower and deeper push-ups, core even tighter and smoother lifting during plank ladder!

For this bodyweight session you will need a chair for Bulgarian lunges and decline push ups, your yoga block/book and mat!

This workout is all about being aware of your body, from your positioning of hands and feet, your core being engaged, alignment and fluidity of the movements! Harder than it looks!

The timer will be on for 45 seconds of work, straight into another 45 seconds of work with 20 seconds of rest in between each superset!

FWD LEAN BULGARIAN LUNGE
DECLINE PUSH UPS (single leg optional)

FWD LEAN BULGARIAN LUNGE (switch)
DECLINE PUSH UPS (single leg optional)

LUNGE TO STAGGERED SQUAT
1/2 REP STAGGERED SQUAT

LUNGE TO STAGGERED SQUAT
1/2 REP STAGGERED SQUAT

HOVER TO DOWN DOG
CROUCH TO LEAN PUSH UP

BULGARIAN LUNGE
CLOSER BULGARIAN LUNGE (quad focus)

BULGARIAN LUNGE
CLOSER BULGARIAN LUNGE (quad focus)

LUNGE PULSES
LUNGE PULSES (switch)

PIKE PUSH UPS
PIKE WALK IN
PENDULUM BALANCE
PENDULUM BALANCE (switch)

KICK THRU TO HAND TOUCH
KICK THRU TO HAND TOUCH (switch)

SUMO PULSES
1/2 REP SUMO PULSES
PLANK LADDER (all SAME arm)
PLANK LADDER (switch arm)

TOE REACH TO HOLLOW
TUCK TO EXTEND
SEATED TUCK TO EXTENSION
V SIT LEG EXTENSION

3 minute Finisher!

ALTERNATING KICK THRUS
HOVER TO PLANK
HIP RAISE
PLANK HOLD

Definitely my sort of training! I love challenging myself to see how smooth I can make it movements.. definitely better at some than others!

I hope you have as much fun as I did!!

Cx

My Other FREE Workout Programs

Join The Community

Equipment I Use:

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

[applepie]

as a student, everyday is a mental struggle (with the to-do lists and exams and more stress). however, joining this 10 week program-- i had absolutely no idea that working out with Caroline would turn out as such a blessing. its become such a mental relief, thank you caroline!!

[adyok]

My mom saw me doing Caroline workouts and bought me a pair of dumbbells as a birthday present. I can't wait to use them for the next workouts 😅

[mabibueno]

Calisthenics training always makes me remember how AWESOME my body is!

[alexandralopez]

Sometimes i look at the challenges and say "caroline, you want me to do what now?" 😂
And I do it anyway 🤷‍♀️
And I feel better afterwards.
Thank you Caroline!!

[lily]

Who else is feeling stronger already?!
It's only day 9 and I can already feel that pushups come easier than they used to, I'm so happy!! That's one step closer to my strength and fitness goals!!
Keeping strong and wishing everyone safe and amazing workouts!

[tonym]

Having another Gratitude Attack over here again!!! I can’t thank you enough Caroline and everyone in the Epic Community. I’m 43, in the best shape of my life mentally & physically. This has been one of the most testing years of my life and yet one of the most personally productive. With a positive ripple effect I can’t even begin to describe - my work in healthcare has improved at a time when it couldn’t of been needed more, Thank you !!! Coffee is bubbling and my Mat is ready !!! Let’s go!!

[iamdevanshkalra]

*Calisthenics* is a Caroline speciality. They are outstanding, I adore them & my favourite of all. It’s like dancing but with slow movements that take balance, control and core.

[lea_theanis]

I remember doing my first calisthenics workouts by Caroline, and I REALLY struggled, and had 0 balance. Now its one of my favorite types of training! Never underestimate the power of body weight movements! Lets do this!!

[unochehannopreso]

In those calisthenic workouts we really sede Caroline' s creativity and expertise at the highest level, for how she is able to challenge us.

[Ziggimugglemeeple]

I restarted this programme recently and I didn’t even realise I was stuck in a rut with my fitness journey until I did so. I am much more motivated each morning to get up and work out. Caroline, even if you never upload another workout as long as your content is here, please know you are still giving us all so much and we appreciate everything you have done for us ❤

[claudia_tenhoven]

Caroline, I still don’t understand how you can provide us with such frequent, high quality and empowering workouts ! 😳 I believe you’re the only trainer on the Internet to have full programs like that, that are free and accessible for everyone, every gender, every fitness level. It shows you truly care about improving people’s health and I can’t say how grateful I am to you for doing so 💜
Plus, it’s the first strength-focused program that I find that does not require to be an expert beforehand, and when I’ll be done with this I will for sure start my gym fitness journey and dare to workout with weights and machines at the gym 🏋🏼‍♀️ You make that all possible, so thanks a lot !!

[irinaandra]

It’s calisthenics day with Caroline… so it’s the hardest day of all!!!🤣🤣🤣 I love these workouts, how challenging they are & testing your body& mind!!😃😃 Have fun everyone!!

[melissafacey]

I did heat last year at this time. I’m doing it again. I got amazing results last time and I’m already seeing even more amazing results as I continue doing Carolines workouts. This one looks challenging I’m watching it before I do it. I’m gonna give it my all and see how I’m doing. This type of work out shows you where you’re at with your fitness how strong you are. I think I’ll do it again next year and then when I do this work out again next summer I’ll compare. That’s what I love about fitness you’re in competition with yourself. Working towards your best self. Thank you forever and always to the bottom of my heart Caroline you are amazing

[melissaauen]

Lying in bed. Knowing that i have school from 8 until 16 and then work until 23. but doesnt matter! Today its calisthenics training with the fitnessqueen!!!! ❤️❤️❤️
You are awesome, i love to see my body and mental health be better and better! And my body stronger! Calistenics training are my favourite! Thanks for everything Caroline! awesomeness!

[emma]

Decline push ups felt GREAT this morning! What wizardry is this? My body is changing all the time and at 43 I don’t think I have ever felt more at home in my own skin. Thank you Caroline.

[rebeccakraemer]

It’s incredible how strong and amazing I feel after these workouts. I’ve never truly lifted weights before, or stuck to a “program.”
I ran and did machine cardio. Sometimes too much cardio! I was afraid of weights for fear of getting bulky. My body wasn’t strong though, and I wasn’t feeling great.
Now after completing Epic I and II without missing a day, I feel so much stronger, so defined, so much better about my body. I’m lifting heavy and guess what?! No bulk. Just strong and confident!
This has been a great week. I never thought I’d like working my arms and chest. Now I love it!
Thank you Caroline for these fantastic programs.
Stick with it and you will see results my friends!

Keep crushing these workouts all you beautiful people! 🌸🌸

[soleilElli]

Good morning everyone 👋 One of my favorate moment of the day is watching Caroline's workout (to know what exciting and challaging workout is waiting for me after work) and reading all these lovely comments 🥰 I would like to talk to every EPIC member here but that's not possible 😰😅 I wish you all a fatastic workout 💪💯🔥 and a nice week-end 🙌 THANK YOU CAROLINE 💜❤️

[susanne]

Never said that you can't train without a studio, today was probably the best proof of that again.
and when someone complains that the studios are closed, I just smile, because I have the best trainer ever. 🥇

Apart from the great colours and the new arrangement, the exercises were absolutely strong, although I really had to ask myself what I should do now for some of the exercises. 🙌

Fascinating for me is that you do exercises that I used to just shake my head at, and even though I don't want to know what it looks like on me, I try to copy everything. And even if it sounds stupid now, whenever I'm about to give up, I look at Caroline's defined athletic body and say to myself, GIVE IT ALL YOU CAN DO! 😊
Caroline you are unbelievably the brightest star on the YT Fitness Channel. 😇

Thanks for a great week 🏆

[karena]

Was anyone else confused when the Finisher started at the 90% mark??? Hardest Finisher ever for me. Way to push us Caroline!

[greyjanuary]

This was my first calisthenics workout, as a beginner and I thoroughly enjoyed it! I had come with so many preconceived ideas about calisthenics, and every single belief has evolved. I now have a deep appreciation for proper form, and body weight exercises. Thank you for introducing me to calisthenics 💕