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!
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Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine:
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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.
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