CONDITIONED Calisthenics Full Body Workout | EPIC Heat - Day 9

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Who says you can’t build strength at home with just your bodyweight? This no equipment full body workout is challenging whether you regularly lift at the gym or do calisthenics as it’s all about how you do it!! Every movement can be made more challenging as you progress simply by lunging deeper, slower and deeper push-ups, core even tighter and smoother lifting during plank ladder!

For this bodyweight session you will need a chair for Bulgarian lunges and decline push ups, your yoga block/book and mat!

This workout is all about being aware of your body, from your positioning of hands and feet, your core being engaged, alignment and fluidity of the movements! Harder than it looks!

The timer will be on for 45 seconds of work, straight into another 45 seconds of work with 20 seconds of rest in between each superset!

FWD LEAN BULGARIAN LUNGE
DECLINE PUSH UPS (single leg optional)

FWD LEAN BULGARIAN LUNGE (switch)
DECLINE PUSH UPS (single leg optional)

LUNGE TO STAGGERED SQUAT
1/2 REP STAGGERED SQUAT

LUNGE TO STAGGERED SQUAT
1/2 REP STAGGERED SQUAT

HOVER TO DOWN DOG
CROUCH TO LEAN PUSH UP

BULGARIAN LUNGE
CLOSER BULGARIAN LUNGE (quad focus)

BULGARIAN LUNGE
CLOSER BULGARIAN LUNGE (quad focus)

LUNGE PULSES
LUNGE PULSES (switch)

PIKE PUSH UPS
PIKE WALK IN
PENDULUM BALANCE
PENDULUM BALANCE (switch)

KICK THRU TO HAND TOUCH
KICK THRU TO HAND TOUCH (switch)

SUMO PULSES
1/2 REP SUMO PULSESPLANK LADDER (all SAME arm)
PLANK LADDER (switch arm)

TOE REACH TO HOLLOW
TUCK TO EXTEND
SEATED TUCK TO EXTENSION
V SIT LEG EXTENSION

3 minute Finisher!

ALTERNATING KICK THRUS
HOVER TO PLANK
HIP RAISE
PLANK HOLD

Definitely my sort of training! I love challenging myself to see how smooth I can make it definitely better at some than others!

I hope you have as much fun as I did!!

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To download the FREE EPIC Heat 10 Week Program Guide, simply visit where you can gain access to the full schedule, information relating to the program, FAQs, some tips relating to the training, nutrition and mindset!

Always ensure you warm up before any workout, here is my new EPIC Heat Warm Up Routine:

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Caroline Girvan
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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.
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