CALISTHENICS 1 Hour Full Body Workout / No Equipment | EPIC II - Day 20

One hour of pure joy! Let’s explore what our bodies can do! Every movement as full depth, range and control as you can during this calisthenics full body workout.

When lunging, ease into the depth and aim for that little bit lower each rep. Kick throughs, extend the toes away from body that little bit more. Push ups aim for depth rather than reps.

This is a no repeat workout. The timer will be on for 50 seconds of work with 10 seconds to get ready for the next movement.

All you will need for this bodyweight workout is your mat. A yoga block/thick book is optional for elevation in the uneven push-ups, kneeling to balance, lunges etc. A chair or something sturdy to hold onto during pistol squats is also an option.

Kneeling to stand
Kneeling to stand
Alternating pistol squats
Kneeling to rear foot tap
Kneeling to rear foot tap
Elevated curtsey lunge
Elevated curtsey lunge
Elevated squat 1 1/2 reps
Elevated squat 1/2 reps
X 1 leg push up to x 4 leg lift
X 1 leg push up to x 4 leg lift
Uneven push ups
Uneven push ups
Plank to alternating reverse plank
Knee tuck to side plank balance
Knee tuck to side plank balance
Push ups 360° clockwise
Push ups 360° anti-clockwise
Hover to kick thru to x1 leg glute squeeze
Hover to kick thru to x1 leg glute squeeze
Staggered squat
Staggered squat
Lateral to curtsey
Lateral to curtsey
Reverse crab to stretch
Reverse crab to stretch
Drop to slow push up
Wide to narrow push ups
Single leg hover to donkey lift
Single leg hover to donkey lift
Lunge to glute squeeze
Lunge to glute squeeze
Lunge pulses on toes
Lunge pulses on toes
Toes to leg extension
Straight arm plank hover
Straight arm plank hover
Superman to bird dog balance
Tricep push up to cobra push up
Abductor lift x 4 to leg extension
Side leg lift pulses
Abductor lift x 4 to leg extension
Side leg lift pulses
Stay low squat to side lift (switch half way)
Kneel to stand
Kneel to stand
Close squat to alt staggered squat
Hollow to single leg reach
Hollow to single leg reach
Hip lift with rotation clockwise
Hip lift with rotation anti-clockwise
Hollow to knee hug under
V sit w/ x1 leg pass thru
V sit w/ x1 leg pass thru
Tabletop to knee to head tuck
Plank walk in
Alt knee tap plank
Plank to 90° foot tap
Plank to 90° foot tap

Finisher:
Hover push up to leg extension

Remember to have fun! If you lose balance, smile and carry on!

Be proud of what your body can do!

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Please ensure you warm up. Here’s my recommended Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...  

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine:    • UNWIND 20 Min Full Body Stretch Routi...  

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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