CONDITIONED Calisthenics Full Body Workout | EPIC Heat – Day 9

Conditioned Calisthenics Full Body Workout is Day 9 in Caroline Girvan‘s EPIC Heat program. This is one of her YouTube workouts.

Since I am not lifting dumbbells right now due to my shoulder injury, I am on the search for good bodyweight workouts. Caroline has quite a few. I did have to make a few modifications to protect my shoulder, but otherwise I did it as presented. The modifications I made are any time she did a push up or pike variation with her feet elevated on a chair my feet were on the floor. One of the exercises is a combination Bulgarian lunge to one leg push up (#31 below) and for both exercises one foot is always elevated on the chair behind her. For that one I just did a regular lunge to a regular push up. Even with all of the modifications I found this to be a tough workout. Though this is a full body workout, my back didn’t get a lot of work but everything else did. She really burns out the lower body.

This workout is set up in supersets. You do 2 exercises back to back, each for 45 seconds (90 seconds of work total) followed by a 20 second rest. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next superset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Conditioned Calisthenics Full Body Workout is 36:41 minutes; 1:23 minute intro, no warm up and 2:50 minute stretch. Equipment: chair or bench/step, yoga block and fitness mat.

1. Forward lean Bulgarian lunge (stand with chair behind you, back foot is on chair/bench, torso is hinged forward over front thigh, do stationary/static lunges in this position)
2. (no rest) x1 leg decline push up (hands are on floor, one foot is on chair and other is elevated, do push ups in this position)
3. 20 second rest
4. Repeat #1-3 on other side of body
5. Staggered squat to lunge (alternate one single leg squat with one reverse lunge, front foot is elevated on yoga block)
6. (no rest) 1/2 rep staggered squat (front foot is still elevated on yoga block, single leg squats, back/non-working leg is in kickstand, lower to bottom of squat but only raise halfway)
7. 20 second rest
8. Repeat #5-7 on other side of body
9. Down dog to hover (alternate one down dog with one bear pose = on hands and toes, with knees bent and elevated a few inches off the floor)
10. (no rest) Push back to push up (do one push up then push glutes back to heels keeping knees elevated)
11. 20 second rest
12. Bulgarian lunge (static/stationary lunges with back foot elevated on chair)
13. (no rest) Quad focused Bulgarian lunge (same as #12 but bring front foot closer to chair)
14. 20 second rest
15. Repeat #12-14 on other side of body
16. Elevated lunge pulses (in stationary lunge w/ front foot elevated on yoga block, lower to bottom of lunge and pulse)
17. (no rest) Repeat #16 on other leg
18. 20 second rest
19. Pike push ups (in pike with feet on chair and hands on floor, do push ups)
20. (no rest) Pike walk out to plank (in pike with feet on chair and hands on floor, walk hands out to plank then walk hands back into pike)
21. 20 second rest
22. Pendulum balance (balance on one leg, raise knee in front of you then hinge torso forward and lift leg straight behind you)
23. (no rest) Repeat #22 on other side of body
24. 20 second rest
25. Hover kick thru reach (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), kick one leg under body, rotating torso and raising opposite hand off floor, hold this position and lift extended leg, hand touches foot)
26. (no rest) Repeat #25 on other side of body
27. 20 second rest
28. Sumo pulses (stand with legs wide and toes turned out, lower to bottom of sumo squat and hold, pulsing lower)
29. (no rest) Sumo half reps (lower to bottom of sumo squat but only raise halfway)
30. 20 second rest
31. Bulgarian lunge to one leg push up (start with chair behind you and back leg on chair, do one stationary lunge then place hands on floor and bring other leg back but keep it raised and do one push up)
32. (no rest) Repeat #31 on other side of body
33. 20 second rest
34. One arm plank ladder (in straight arm plank, lower one elbow to mat then raise it back to straight arm plank)
35. (no rest) Repeat #34 on other arm
36. 20 second rest
37. Toe reach to hollow (lay on mat, extend arms overhead and legs straight in line with hips and elevated a few inches off the floor (this is hollow), raise legs to ceiling and crunch upper body, reaching hands to toes)
38. (no rest) Tuck to extension (lay on mat with hands behind head and shoulders elevated, legs are straight in line with hips and elevated a few inches off the floor, pull knees into chest while bringing elbows to knees)
39. 20 second rest
40. Sitting to tuck extension (sit on mat, knees bent and feet elevated off mat, extend legs straight while lowering torso toward mat then raise torso while pulling knees back into chest, hands tap heels–feet never touch the mat)
41. (no rest) V leg extension (in straight leg V sit/boat pose, alternate bending and straightening knees–torso remains stationary throughout)

Finisher: (3 minutes; each exercise is done for 45 seconds with no rests/recoveries)

1. Alternating kick thrus (in bear pose (on hands and toes, with knees bent and elevated a few inches off the floor), kick one leg under body, rotating torso and raising opposite hand off floor, alternate sides)
2. Plank to hover (in straight arm plank, jump feet in under body into bear pose then jump feet back out to plank)
3. Hip raises (flow between forearm plank and dolphin pose)
4. Forearm plank hold

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