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! Cx Please ensure you warm up. Here’s my recommended Warm Up Routine: If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: ▶ Instagram: ▶ Private Facebook Group for Further Community Support: EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: ▶ The Official EPIC II Program Playlist: Sports Equipment I Use: ▶ My Amazon UK Page: ▶ My Amazon US Page: My Other Videos: ▶ My NEW 30 Min COOL Cardio Workout: ▶ 15 Min Core & Abs (Twenty Plank Variations) Workout: Business Enquiries: ▶ Email: info@ 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.