CALM & COLLECTED Calisthenics Full Body Workout | EPIC Endgame Day 39

Calm & Collected Calisthenics Full Body Workout is Day 39 in Caroline Girvan‘s EPIC Endgame program. I had initially planned to do this workout on my vacation at the beginning of May. But I got sick and didn’t end up working out at all. Whatever I had turned into bronchitis and, even though I feel better, I cannot shake the cough. So for the next week or so I am forgoing my intense rebounder cardio workouts. I decided to substitute with all of the body weight workouts I had planned to do on vacation. Which leads me to this calisthenics workout. It was tough! No dumbbells definitely does not mean easy! She hits you right out of the gate with dive bomber push ups. Caroline does everything in this workout at a slow and controlled pace. My muscles were burning out repeatedly! This is a total body workout, too. Caroline even burned my back muscles out! Excellent workout that is perfect for travel. ***Update–my quads were sore after this workout!***

This workout is made up of giant sets, which is 4 exercises done back to back without any rest. Each exercise is done for 30 seconds (2 minutes of work total). Between each giant set you get 20 seconds of rest. There is a timer in the upper left hand side of the screen counting down your intervals and recovery. During the recovery Caroline previews the next giant set. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track.

Calm & Collected Calisthenics Full Body Workout is 48:07 minutes; 2:15 minute intro, no warm up and 3:30 minute stretch. Equipment: chair, yoga block and fitness mat.

Giant Set 1:

1. Dive bomber push ups
2. Lean to crouch push ups (one push up then push glutes back to heels keeping knees elevated off mat)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 2:

1. Bulgarian lunge (stationary lunges with back foot elevated on chair)
2. Forward lean lunge (same as #1 but hinge torso forward over front leg)
3. Repeat #1 & 2
4. 20 second rest
5. Repeat #1-4 on other leg

Giant Set 3:

1. Decline push up (push ups with hands on floor and feet on chair)
2. Walk in to paused pike (feet are still on chair and hands on floor, start in plank, walk hands back so you are in pike, hold pike briefly then walk hands back out to plank)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 4:

1. 1/2 rep elevated frog squat (heels are elevated on yoga block, knees are turned out, lower into a deep lunge with knees wide but only raise halfway)
2. One slow rep (same position as #1, do one full rep taking the full 30 second interval to lower to bottom of squat and raise back to start)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 5:

1. Narrow full range squats w/ heels elevated on yoga block
2. Hold isometrically at bottom of squat
3. Repeat #1 & 2
4. 20 second rest

Giant Set 6:

1. Plank saw (in forearm plank, push body forward and back with feet)
2. Plank saw hold (same position as #1 but with body pushed forward–hold isometrically in this position)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 7:

1. Rear step lunges (reverse lunges)
2. Lunge to RDL (from a lunge position, hinge forward, raising back leg so you are in a single leg deadlift, tap fingers to floor, lower back leg returning to lunge)
3. Repeat #1 & 2
4. 20 second rest
5. Repeat #1-4 on other side of body

Giant Set 8:

1. Double leg lower (lay on back, hands behind head, head/shoulders elevated, raise both legs to ceiling, lower straight legs until they are a few inches off the floor then lift legs back to ceiling)
2. Alternating leg lower (same position as #1, scissor straight legs)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 9:

1. Curtsy to squat (alternate one curtsy lunge with one squat, working leg is elevated on yoga block)
2. Lunge to squat (alternate one reverse lunge with one squat, working leg is still on yoga block)
3. Repeat #1 & 2
4. 20 second rest
5. Repeat #1-4 on other side of body

Giant Set 10:

1. One slow tricep push up (do one tricep push up, lower and push back up so slowly it takes entire interval)
2. Deadstop tricep push ups (lower body to floor then push back up)
3. Repeat #1 & 2
4. 20 second rest

Giant Set 11:

1. Elevated hamstring lift (lay on back on mat with legs extended and knees slightly bent, one foot is elevated on yoga block, heel pressed into block, other leg is raised, in this position raise and lower hips/glutes)
2. Hold isometrically at top of hamstring lift
3. Repeat #1 & 2
4. 20 second rest
5. Repeat #1-4 on other side of body

Giant Set 12:

1. Rear delt flys (lay on stomach, arms are extended to sides in a T, palms face feet, raise and lower arms)
2. Reverse snow angel (still laying on stomach, extend arms in front of you, keeping arms straight, circle arms back to hips and return arms to start)
3. Repeat #1 & 2
4. 20 second rest

Finisher: basic crunches, 100 reps (lay on back, knees bent and feet on mat, arms are extended straight, as you crunch upper body, reach hands to knees; after 50 reps, place hands behind head)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.