Since the need to do bodyweight/calisthenics workouts has gone on longer than I expected it to, I decided to look at what some of my other favorite trainers have to offer. I was pleased to see Chris & Edi had some calisthenic workouts that looked worth trying.
This workout did not disappoint. It is a full body workout that was not too hard but just challenging enough to work me well without killing me. That was welcome after doing quite a few of Caroline Givan‘s calisthenic workouts. My quads are still sore from her Calisthenics Series Day 3 workout, which I did on Monday. And as they always do, Chris & Edi finish the workout with one of their beautiful feel good stretches. This was an all around wonderful workout.
This workout is made up of one circuit that is repeated 3 times. The exercises are done interval style: 40 seconds of work followed by 20 seconds of recovery. There is a timer in the upper right hand corner of the screen counting down the interval and recovery times. During the recoveries Chris & Edi preview the next exercise. There is also a progress bar in the upper left hand corner of the screen counting down the workout time as a percentage.
40 Min Full Body Workout |Calisthenics is 48:13 minutes; 3:30 minute warm up and 6:35 minute stretch. Equipment: a bench or chair and a fitness mat.
- 1 push up at regular tempo + one eccentric push (lower very slowly)
- Tricep dips (hands are on chair or bench behind you)
- See saw (in forearm plank, shift body forward and back using toes and shoulders/arms)
- Eccentric dips (tricep dips again but lower slowly and push back up at normal speed)
- Alternating lunge rotation (start in wide leg sumo squat, hands are extended straight in front of you with palms together, from sumo squat, pivot to one side so you are in lunge, pivot back into sumo squat then pivot to the other side into lunge, remain at bottom of sumo and lunge the entire time so there is constant tension in your legs)
- Single leg raise (lay on back on mat, one leg is extended to ceiling, ankle of other leg is crossed over thigh, lower legs until they are a few inches off mat then raise legs back to ceiling and into a reverse crunch)
- Repeat #6 w/ leg positions swapped
- Alternating bear crawl row (in bear/beast pose (on hands and toes with knees bent at 90 degrees and elevated a few inches off mat), alternate raising one hand off mat and pulling elbow up past back as if doing a single arm row)
- Bulgarian split squat (static/stationary lunge, back foot is elevated on chair or bench behind you)
- Repeat #9 on other leg
- Elevated walk out (place feet on a chair or other elevated surface, hands are on ground so you are in a plank with feet elevated, walk hands back toward elevated surface so glutes are raised and you are in pike, walk hands back out to plank)
- Wide hip thrusts (lean your back against your bench or step, knees are bent with legs open wider than shoulder width and heels are in line with knees, raise and lower hips slowly)
- 30 second rest
- Repeat #1-13 two more times
For more info on Chris & Edi and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.
