1 Hour Full Body Workout at Home | No Jumping, No Equipment, No Repeat is a body weight strength workout from Caroline Girvan. It contains 60 exercises to work your entire body. The workout is separated into 3 sections: 20 minutes (20 exercises) of lower body, 20 minutes (20 exercises) of upper body and 20 minutes (20 exercises) of core.
I did not expect to like this workout as much as I did. First, because there are a lot of balance exercises in the lower body portion of the workout. Balance training is great for you and you should attempt to do the exercises as presented unless you have good reason not to. Like me. I have 2 plates and 12 screws in each heel, which makes me extremely balance challenged because I do not possess normal range of motion in my ankles or heels. So I had to use a chair for most of the balance exercises. Though I obviously missed out on the balance aspect of the exercises, I do not feel like I lost anything in the lower body work. My legs were definitely burning by the end of the lower body section and I feel like I was able to get even more out of the exercises by taking balance out of the equation.
The second reason I didn’t think I would like it as much as I did is that there is a lot of plank work. A lot. And it hits the shoulders pretty hard but even though it did work my shoulders hard and they were starting to burn out, there is so much variety that it keeps it interesting. The third reason I didn’t think I would like it that much is–twenty minutes of core! Yuck! But again, lots of variety and a good portion of the core work doubles as total body strength work or continues the upper body work.
Here is what I really love about this workout. It is full of variety. There are no repeats. It is structured in a way that makes the time go by faster. I am not going to lie and say it “flew” by but it did seem to go by quicker than I expected. There are quite a few unique exercises I have never encountered in one of Caroline’s workouts or even other trainers workouts. But there was nothing complicated or hard to do. And she works your entire body thoroughly. What is really cool about the structure is that you could use this workout alone for a travel workout. No one wants to workout for an hour on vacation but break it up in 20 minute segments. Lower body one day, upper body the next and core the last–then repeat for the length of your vacation. You need nothing but a towel or mat or carpeted floor and if you are balance challenged, something to hold onto for balance during the lower body work.
This workout is done interval style: each exercise is done for 50 seconds of work followed by 10 seconds of rest. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. About 9 seconds before an exercise ends, a small video appears previewing the next exercise and it remains there throughout the recovery. This is one of her older YouTube workouts so you do not get the progress bar counting down the workout time. I didn’t miss as much as I thought I would–again, because of the variety. But if you do want to keep track of time then just count the exercises as you do them. There is 20 one minute intervals in each section so you can keep track of where you are.
1 Hour Full Body Workout at Home | No Jumping, No Equipment, No Repeat is 64:36; 1:48 minute intro, no warm up and 2:20 minute stretch. Equipment: fitness mat. Optional: chair or something for balance.
Lower Body:
- Close stance squat (air squats with legs a little closer than hip width)
- Squat to leg lift x2 (wide squat and at top of squat raise one leg out to side 2x, alternate sides with a squat between sides)
- Squat pulses (hold at bottom of wide squat and pulse)
- Plie on toes (wide plie squats with heels raised)
- Squat rocks (hold a narrow squat isometrically, alternate raising heels then toes)
- Quad extension to curl (balance on one leg, raise other knee in front of you then straighten leg, bend knee and lower bent leg bringing it behind you and raising heel up toward ceiling)
- Repeat #6 on other leg
- Lateral lunge to lift x2 (lower into side lunge, when you push out of side lunge, raise leg to side 2x)
- Repeat #8 on other side of body
- Lunge, squat, lunge (alternating reverse lunges with a narrow squat between each lunge)
- Lunge to rear lift (start in stationary lunge, lower into lunge and when you raise out of lunge, raise back leg up straight behind you)
- Repeat #11 on other side of body
- Standing side raise (balance on one leg, raise one leg straight to side and pulse it up)
- Repeat #13 on other leg
- Curtsy to rear foot tap (start in stationary curtsy lunge, lower into lunge and when you raise out of it, lift back foot off floor and tap heel with opposite hand)
- Repeat #15 on other side of body
- Forward and back lunges (pendulum lunges/alternate forward lunge with back lunge on same leg)
- Repeat #17 on other side of body
- Side lying leg lift (in modified side plank (bottom hand and bottom knee on floor), raise and lower straight top leg)
- Repeat #19 on other leg
Upper Body:
- Tricep push up (start in wide leg elbow/forearm plank, with elbows under shoulders, arms close to sides and hands together, push up onto hands then lower back to forearms)
- Plank up and down (alternate straight arm plank with elbow plank)
- Shoulder taps (in straight arm plank, alternate tapping hand to opposite shoulder)
- Single arm pike hold (push back into pike, one hand is on mat, the other hand is behind back)
- Repeat #4 with arms swapped
- Staggered push up (push up with one hand in wide standard position and other hand close to side with hand near ribs, swap hand position each push up)
- Dive bomber push up
- Scapular push up (in straight arm plank, do scapular retractions, lowering chest while keeping arms straight and bringing shoulder blades together then round spine)
- Lat pull down (lay on stomach, keep legs on floor, raise head/chest, reach arms in front of you then pull elbows back behind ribs)
- Rear delt flys/3 way pulse (lay on stomach, keep legs on floor, raise head/chest, arms are extended to sides in a T, pulse arms up, each time you pulse change hand position–palms face behind you, palms face floor, palms face in front of you)
- Plank row (renegade row w/o dumbbells, keeping arms close to sides, pull elbow upward behind you)
- Side plank hold (straight arm side plank with top arm raised to ceiling)
- Repeat #12 on other side of body
- Gorilla push up (lower into a deep squat w/ knees turned out, rock forward letting bodyweight rest on hands/arms then push back into deep squat using the upper body)
- Side plank push up (alternate sides with side plank, do one push up when changing sides)
- Supine push up (lay on back with legs extended straight, arms are close to sides with elbows on mat, using elbows, push up upper body)
- Lying dips (sit on mat with legs extended straight, hands are on mat behind you, raise glutes, heels are pushing into mat, start with legs straight then, using arms, shift body forward, bending knees then return to start, keeping hips elevated entire interval)
- Chest and back stretch (standing, arms are raised to sides at shoulder height, bring arms together in front of you, rounding spine, then open arms to sides behind you, stretching chest)
- Chest stretch (still standing, arms still extended to sides in a T, open chest by pushing straight arms behind you with palms facing forward, bringing arms back to a T then push arms behind you with palms facing behind you)
- Alternating single leg push up
Core:
- Single leg plank to knee tuck (flow from 3 legged dog to straight arm plank bringing one knee under chest)
- Repeat #1 on other side of body
- Plank saw (in forearm plank, shift body forward and back using shoulders and toes)
- Side plank toe reach (in straight arm side plank, keeping top leg straight, swing leg in front of you, tapping toe with hand)
- Repeat #4 on other side of body
- Plank inchworm (start in forearm plank, walk feet in until you are in dolphin pose then walk feet back out to plank)
- Plank hips up and down (flow from forearm plank to dolphin pose)
- Plank twist (in forearm plank, rotate hips side to side)
- Plank alternating knee drop (in forearm plank, alternate tapping knees to mat)
- Standard sit up (lay on back with knees bent and feet on floor, both hands are behind head, do a full sit up)
- Sit up to alternating leg raise (lay on back with legs extended straight, full sit ups, at top of sit up, raise one leg and tap foot with opposite hand, alternate sides)
- Crunch knee to foot to knee (lay on back with knees bent and feet in floor, arms are extended straight at sides, crunch upper body up and tap fingers to knees then to heels then back to knees then lower upper body back to floor)
- Heel reaches (lay on back with knees bent and feet in floor, arms are extended straight at sides, keeping upper body elevated in crunch, tap same side hand to heel, alternate sides)
- Alt leg to toe reach pulses (lay on back with legs extended straight on mat, lift one straight leg to ceiling, crunch upper body up while reaching both hands to raised foot and pulse crunch upper body 5x, lower leg and upper body, alternate legs)
- Reverse crunch (lay on back, do one reverse crunch, raising hips and pushing legs overhead, keeping legs straight, lower legs until they are a few inches off mat)
- Leg lower to open (lay on back, raise straight legs to ceiling, lower straight legs until they are a few inches off the floor, open legs wide then close legs)
- Tuck to hollow (lay on back, crunch upper body, bringing knees into chest, tap hands to heels then extend legs straight a few inches off the floor while also extending arms overhead a few inches off the floor)
- Scissors (lay on back, raise straight legs to ceiling, alternate lowering one leg a few inches off the floor)
- Bicycle legs (lower body bicycles only)
- Toe reach to hollow (lay on back with legs extended straight to ceiling, crunch upper body reaching hands to toes, lower legs a few inches off the floor while also extending arms overhead a few inches off the floor)
For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
