1 Hour Full Body Workout | Low Impact & No Jumping is a bodyweight strength workout that uses no equipment except a fitness mat. This is also one of Caroline Girvan‘s older YouTube workouts. That means no progress bar. This was a long workout, so I really missed the progress bar.
The workout doesn’t seem that hard at first until the isometric staples start to build. This workout is separated into 3 parts: lower body, which is the first 27 minutes, upper body which is the next 12 minutes and core, which is the final 21 minutes. With each body part you have a staple exercise that you will repeat. In fact it is every 3rd exercise. For the lower body that staple is wall squats. For 50 seconds. In the course of the lower body circuit you will do wall squats 9 times–7:30 minutes total. For the upper body the staple is pike hold, which is done 4 times or 3:20 minutes. For core you hold elbow plank 7 times or 5:50 minutes. Those isometric holds really start to burn. At first I was a little disappointed that we only get 12 minutes of upper body and 21 minutes of core. So much core and so little upper body! But it turns out that a lot of the core work (including plank holds!) also work the upper body nicely. So the core work doubles as upper body work and even some lower body work at times. I do feel like my entire body was nicely worked and, though it was challenging, it wasn’t killer.
This workout is done interval style: 50 seconds of work followed by 10 seconds of recovery. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. When there is about 8 seconds left of an exercise, a video appears with Caroline previewing the next exercise. The preview video remains through the 10 second recovery.
1 Hour Full Body Workout | Low Impact & No Jumping is 64:27 minutes; 2:18 minute intro, no warm up and 2 minute stretch. Equipment: a fitness mat. You will also need a bare wall for wall squats. Optional: a chair for balance for a few of the exercises.
Lower Body: (ends @ 29:21)
- Squat pulse 5x (hold at bottom of squat and pulse 5x)
- Close squat full range (narrow squats)
- Wall sit (wall squat hold)
- Side lunge (stationary side lunges)
- Repeat #4 on other side of body
- Repeat #3
- Squat tip toes (squats with heels raised)
- Squat hold tip toes (hold squat isometrically while raising and lowering heels)
- Repeat #3
- Stationary lunge
- Repeat #10 on other leg
- Repeat #3
- X over leg (on knees and elbows, one leg is extended straight behind you, keep leg straight and tap toe out to side of body, raise leg in an arc (like a rainbow) over to other side of body and tap foot to floor outside of other leg)
- Straight leg raise (still on knees and elbows, extend one leg straight behind you, raise and lower straight leg)
- Repeat #3
- Repeat #13 & 14 on other leg
- Repeat #3
- Side lying circles (on knees and elbows, extend one straight leg to side and circle straight leg)
- Repeat #18 on other leg
- Repeat #3
- Hamstring hold with leg lower (lay on back with legs extended and knees bent, heels are on mat, raise hips/glutes and hold isometrically, raise and lower one leg)
- Repeat #21 on other leg
- Repeat #3
- Forward and back squat walks w/ 2x pulses (remain in squat and walk forward the length of your space then backward, each step you pause and pulse 2x)
- Lateral squat walks with 2x pulses (remain in squat and side walk, each step you pause and pulse 2x)
- Repeat #3
Upper Body: (ends at 41:22)
- Tricep push ups
- Leaning push up (do one push up while pushing upper body forward with toes then push hips back into downward facing dog)
- Pike hold (hold pike position isometrically for entire interval, pushing glutes up and forward so you are on toes and you feel it in your shoulders)
- Dive bomber push up
- Snake push up (cobra push up, hands beneath shoulders, thighs remain on mat as you push up cobra style)
- Repeat #3
- Tricep single arm push up (lay on side, bottom arm is holding opposite shoulder, top arm is on the floor in front of chest, push torso up with hand)
- Repeat #7 on other arm
- Repeat #3
- Lat waves (lay on stomach with legs extended straight, arms are extended beside body w/ palms facing ceiling, raise and lower arms)
- Rear delt squeeze (still laying on stomach, extend arms to sides in a T, palms facing behind you, raise and lower arms)
- Repeat #3
Core:
- Plank twist (in elbow/forearm plank, twist hips side to side toward mat)
- Plank up & down (in elbow/forearm plank, push hips back into dolphin pose then return to elbow plank)
- Elbow/forearm plank hold
- Single leg raise to knee tuck (3 leg dog pose then bring knee under body as you flow into plank)
- Repeat #4 on other leg
- Repeat #3
- Table top side reach (lay on back, legs raised and knees bent at 90 degrees, arms are extended straight with palms stacked, crunch up and reach arms to one side past knee)
- Repeat #7 on other side of body but this time Caroline’s knees are bent and her feet are on the floor, I dd it the same as #7
- Repeat #3
- Side plank lift (straight arm side plank, top arm is reaching to ceiling, raise and lower hips)
- Repeat #10 on other side of body
- Repeat #3
- Toe reach (lay on back, legs are straight and extended to ceiling, crunch upper body, reaching hands to feet)
- Toe reach pulses (same position as #13 but pulse at top of crunch)
- Repeat #3
- Butterfly crunch (lay on back, knees bent and soles of feet together so knees are open out to sides, reach arms overhead then crunch up, reaching hands between legs)
- Butterfly crunch pulses (same position as #16 but pulse at top of crunch)
- Repeat #3
- Tuck to hollow (lay on mat, extend arms straight overhead a few inches off the floor and legs straight a few inches of the floor, raise torso and bring knees into chest, tapping fingers to heels)
- Lower to open (lay on back, hands behind head, raise straight legs to ceiling, lower legs until they are a few inches off the floor, open legs in a V then close legs)
- Repeat #3
For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
