CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39

Full body calisthenics workout using only our body as resistance to increase strength, build muscle, strengthen the core and challenge our bodies! This may be a break from the dumbbells but it isn’t easy!

I am sure you know how much I love changing range of movement from 1/2 reps to full range or partials! And unilateral exercises! And complexes! And bodyweight exercises! It’s all in here!

All you will need is your mat, a chair for Bulgarian lunges, dips & decline push ups and a yoga block/thick book!

Each complex is 2 minutes duration, with 20 seconds rest inbetween!

HEEL ELEVATE SQUATS 1/2 REPS x20
FULL RANGE x10

SCAPULAR PUSH UPS x10
DEADSTOP WIDE PUSH UPS x10

BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15

BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15

HEEL TAP x20
REVERSE CRUNCH x10

SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10

SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10

ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)

ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)

X1 LEG DOG TO PUSH UP KNEE TUCK x5
SWITCH SIDE! X5

ON ELBOWS BUTTERFLY KICKS x50
ON ELBOWS TUCK TO EXTENSION x20

PLANK ALTERNATING LEG LIFT x20
ALTERNATING KNEE TAP x50

SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20

SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20

ELEVATED CURTSEY STEPS OUT x10
PULSES! x20

ELEVATED CURTSEY STEPS OUT x10
PULSES! x20

DIPS x20
DECLINE PUSH UPS x10

I have missed these workouts and I remembered why I love them so much! The carry over to other forms of training is huge! Not only helping increase your strength and build that muscle but also core strength and body awareness! During bodyweight only exercises, I am focused on actually making it as challenging as possible!

During planks, whether moving or trying not to move whilst arms or legs are moving, try to keep hips down! Sometimes we can forget to think about this, particularly during dynamic planks such as plank rolls! I do too! Think about gaze straight down to mat, shoulders relaxed, quads tight!

During elevated curtesy lunges, aim to use that extra depth available by lowering knee to where possible yet still comfortable!

You can always make each exercise more challenging so make this your focus!!

Have fun and really enjoy the free feeling of body only!

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

[kathleenmcgee]

I think I would have rather done weight training 😂😤

[dropdeaddevil]

Calisthenics is a silent killer, the way caroline structure the exercises it kills slowly and slowly one muscle at a time

[Gemini_]

Respect to everyone who follows along without pausing the video to catch a breath, extending the breaks, or putting in breaks during the routine. Because that’s what I need to do, in order to prevent death by workout.

[onetwo_matthew]

With most of Caroline’s workouts you can hide behind lighter dumbbells, but with calisthenics there is nowhere to hide 😰

[romybraunert]

When I saw the title of this video this morning, I was so excited. Calisthenics has always been my favourite kind of workout. One is often surprised at what one is capable of and how far one can push oneself. Thank you Caroline, we really appreciate your dedication and the time you put into these workouts. It‘s always so much fun!!

[ThePartxX]

Can't wait to give this a shot! I've tried every single one of your Calisthenics workouts and absolutely loved them!

[sofiastella]

This workout was sooo hard especially the finisher🥵🥵 I had to take some breaks here and there to not die but I've made it💪💪also... Am I the only one that find more difficult a workout like this than another one with weights? 😅

[cathleencb]

This workout was very challenging as expected and definitely required mental focus, physical strenght and endurance to push through. Wow! I am so proud of myself for completing the workout😄. Thank you for these well thought out and structured workouts Caroline💪🏾💪🏾❤❤❤

[heathermitchell]

This was so hard for me today! I think that calisthenics is harder than we give it credit for and then doing complexes with it, was a super tough combination! I was so tired after this!

[sharonthompson]

That was a battle won! The struggle was insane… I was fighting with all my strength - to say this was ONLY body weight was not easy! The hardest for me was the side planks. Happy Friday everyone! Thank you Caroline for the callisthenics, you’re so good at challenging us in fun ways 🤩

[aneeshabothra]

Anyone who tells "it was just a bodyweight workout that I did today", should never be underestimated. TBH they are sometimes way tougher than the weighted workouts. Caroline, you always know how to up the game, you are everything people working out at home needed !! 🥵❤️😘

[maried]

Have been going heavier all week, so I'm looking forward to killing my muscles with bodyweight exercises! 😆 This looks super challenging, can't wait to try and I hope everyone has a great friday and start to the weekend :)

[coskuyucel]

In my opinion it's Caroline's hardest calisthenics workout! When I say hardest, I mean HARDEST.

[trangrina]

I love calisthenics workout and this one is such a killer, most probably the hardest body weight workout I have ever done. I sweat like mad. It has the slow pace but yet very challenging. I feel my whole body is slowly dead. It's amazing to see what you can do with just your body weight as resistance. The dips and push up at the end got me on the floor, this one should have been called KILLER Calisthenics instead 😅

[cobra]

Ohh How much I loved this, ….. way more body weight workouts please! They are outstanding … I love to challenge my mobility and flexibility and strength!

[karigil]

crazy how bodyweight is not even a bit easier than with weights. I had to take some breaks, i was literally shaking. I think im gonna save this one for when im travelling. Very effective !!

[SanDra-unxj]

With some breaks i did this today.
Wow. I am sweating. This is so awesome! You are my queen of the workouts.
I see results so fast and i feel so good and strong after my pregnancy. 🙏💪🥳

[lynch]

I’m so excited about this one. Caroline’s calisthenics are lethal. The first time I did one of her calisthenics workouts I remember being blown away by the difficulty. But even in the challenge it’s so much fun. Thanks Caroline!

[Maryam-srpb]

I am 2 workouts behind in EPIC 3.. I will not take rest days this week 😌 since I am free now .. although I won't force myself to workout if I don't feel like it

[dhamodharanmanickam]

Good morning Girvantors 💙 only Caroline Calesthnic workout can be done by everyone and no where can see follow along Calesthnic. Let's enjoy this workout. Have great workout Girvantors.