Published July 7, 2023, 12:20 p.m. by Arrik Motley
This is a 1 hour full body workout! No repeat! No equipment! No jumping! Let’s smash this!
This real time workout is a combination of 60 exercises to work every muscle group including quads, hamstrings, glutes, core, abs, back, chest, shoulders and arms!
Using our own bodyweight as resistance, we will be hitting our entire lower body. Also working on balance, co-ordination and mind to muscle connection such as side lifts and rear leg lifts.
No sports equipment needed but you will need a mat or elbow friendly surface.
Each exercise is performed for 50 seconds, 10 seconds to then get ready for next exercise! Once we complete one round, you are done!!! 👊🏼👊🏼👊🏼👊🏼
Please remember to make this your own workout... take a break as and when you need to. On screen will be the next exercise, however change the exercise to whatever you wish!
I would recommend if not comfortable with forward stepping lunges, simply perform back stepping lunges instead to reduce impact on knees.
As always, perform push ups on knees and simply bend knees or single leg alternating for legs lowers if needed.
I hope you enjoy this 1 hour workout and find it as challenging as I did!! Make this YOUR workout and go for it!!
Please ensure you warm up prior to any exercise. Here is my 5 Minute Warm Up Routine: https://youtu.be/_DAM-7Ctxcs
▶ Day 1 of my 10 Week EPIC Program: https://youtu.be/c_-v1fYJGO8
▶ Download The EPIC Program Guide and Schedule: https://carolinegirvan.com
▶ EPIC Program Playlist (Intermediate / Advanced): https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
▶ EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
▶ My 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
▶ Amazon UK: https://amazon.co.uk/shop/carolinegirvan
▶ Amazon US: https://amazon.com/shop/carolinegirvan
▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
▶ Facebook: https://facebook.com/carolinegirvanfitness
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.
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[Music]
hi everyone and welcome back so today we
have one our full body workout we're
going to hit the whole entire body with
just our body weight all you will need
is a bottle of water and a mat obviously
put the corn abs towards the end and
also have that window open
so yes and this is going to be a lot of
fun today we have 60 exercises to work
our way through you will not really
notice time go by in this one i think it
will go quite quick because in the rest
you will just get ready for the next
exercise so i will put on the screen as
well as to what is coming up next in
regards to different versions push-ups
do these on your knees if you prefer
people have been asking about push-ups
and i can do a few of my better doing a
few and then drop to the knees what i
would say is if you're able to do maybe
three four eight whatever push-ups off
the knees try and just do those what i
mean is maybe do the four push-ups for
example and then just sit down take a
second and then go back up and maybe try
another three take a minute again not a
minute a few seconds and then try
another couple so yes quality over
quantity if you can do push-ups also
then drop to the knees and do the whole
50 seconds on the knees and your arms
will definitely fill that okay and also
leg lowers alternate leg lowers or
bended knees as long as your lower back
is on the floor you will progress with
your lower ab workouts okay guys i think
that's it and it's the put into three
parts i'll just mention this quickly
we've got legs we've got upper body and
then we've got corn abs legs squats and
lunges etc the usual sort of curtsy
lunges thrown in there then we've got
upper body lots of push-ups as normal
and then we're on to core involving lots
of planks and we will finish with abs
lying on that mat so yes you look
forward to that for the last 10 minutes
or so lying on the mat okay guys i hope
you really enjoy this workout let's get
started
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oh
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oh
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oh
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you
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huh
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foreign
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foreign
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oh
is
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music
me
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one two
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eight three
um
ready
um
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ready
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ready
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ready
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oh
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is
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foreign
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um
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so
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that is full
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food
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did
oh
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[Applause]
um
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do
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so
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so
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so
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oh
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[Applause]
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uh
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so
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so
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so
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when you're new
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happy
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do
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thank you
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when
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my
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oh
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oh
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you
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[Applause]
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oh
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oh
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oh
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crazy
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so
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[Applause]
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oh
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crazy
oh
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foreign
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no one never sees me sees me i'm losing
everybody no one ever sees
sees me sees
me save me
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[Applause]
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no one never sees me sees me
can somebody save me save me
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somebody
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number one
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[Applause]
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[Applause]
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let's wrap it up and hit the road i just
got an awesome vibe
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one
you will chance regret
the things that we'll do
me
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you will never regret
the things that we'll do
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[Applause]
look at this
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and our
again i want to remember
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to do this
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foreign
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my
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hey
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this
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this
[Applause]
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first
[Applause]
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so
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split
the memory of you just
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oh
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the memory of you just
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you
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you just come on
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i love
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[Applause]
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we are young we are free
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forever
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can you feel the music let's get
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you make me feel like everything's all
right let's dance
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[Applause]
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if it's only for now
i don't mind cause i know that your love
is endless if it's only for now
i
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is
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is
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oh
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you don't forget your first love we were
young and wild we were up all night
you don't forget that summer sun 2009
we were feeling high
and i got drunk for the first time i
thought
i thought i looked smooth in your eyes
and tried to make
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the time of our lives
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don't forget your first kiss we were so
damn high we could touch the sky
drunk
drunk on your lips
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and i
got drunk for the first time
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it
of our lives
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oh
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uh
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the time of our lives
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um
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uh
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don't forget your first love we were
young and wild we were born
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just the other day i saw you looking my
way i
started contemplating stuff went to
waste
why you do that
you drop me like that
and put me through that
my baby
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got a lot to do i got a lot to do i got
a lot to do
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what you expect how i forget these
thoughts of you
don't need no raps i'm in the jet gonna
fly the coop rider cool
shouty don't play that game shouty don't
play that game i
won't keep you safe time that
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don't play that game
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good again
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[Applause]
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now
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gotta get it right now
yeah
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right now
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do
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thank you
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oh
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now
[Applause]
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no
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and the music was so loud
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girl you should wear
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cause i need you on the dance floor
4 am and we go home
i guess it's
history but it still hurts i didn't
realize the danger cause you're the end
of the rainbow
and the music was so loud
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girl you should wear
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girl you should wear
bye
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uh
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you
[Applause]
uh
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so
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i'm
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[Applause]
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you
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