1 Hour Full Bodyweight Workout is another calisthenics workout from Chris & Edi that works your entire body. It is a bit more intense than the one I did on Thursday, but that could be due to fact this workout is 20 minutes longer. But this workout also has a wider variety of exercises. I found this to be very enjoyable and it worked me well.
This is an interval based workout. Each exercise is done for 45 second followed by a 20 second recovery. There is a timer in the upper right hand corner of the screen counting down your intervals and recoveries. Chris and Edi preview the next move during the recoveries. There is a progress bar in the upper left hand side of the screen counting down the workout time as a percentage. This is a follow along workout, set to music with no talking.
1 Hour Full Bodyweight Workout is 68:05 minutes; 3:10 minute warm up and 7:10 minute stretch. Equipment: fitness mat.
Circuit 1:
- Prisoner squat side steps (stand with hands behind head, step out to side and lower into a wide squat, pulse once then raise out of squat and step feet together, repeat on other side)
- Walk out shoulder tap push ups (stand at end of mat, hinge forward and walk hands out until you are in plank, do one push up then tap opposite hand to shoulder, once each side then walk hands back to feet and stand)
- Alternating pendulum lunges (step forward into a front lunge then step back into a reverse lunge with same leg, alternate legs)
- Plank commando walk out (start in straight arm plank, lower to forearm plank then return to straight arm plank, step feet in so you are in bear pose (on hands and toes with knees bent at 90 degrees and elevated a few inches off mat), then step feet back to plank)
- Modified skaters (alternating cross back lunges, tap one hand to mat when in lunge)
- Crab toe taps (holding crab pose, alternate lifting legs and tapping foot with opposite hand)
- Elbow plank with rotation (start in elbow plank, bring one hand behind head and rotate torso toward ceiling keeping toes on mat, alternate sides)
- Plie squat to calf raise (stand with legs wide and toes slightly turned out, lower into squat and hold, raise heels, lower heels then stand raising onto toes while raising arms overhead)
- Superman push ups (alternate one push up with one superman)
- Modified dead bug (lay on back with both arms extended to ceiling, legs are raised with knees bent at 90 degrees, extend one leg straight in line with hips while placing opposite hand behind head and rotating torso away from extended leg, alternate sides)
- Single leg deadlift (hinge forward with back straight while lifting one leg up straight behind you)
- Repeat #11 on other leg
- 45 second rest
- Repeat #1-13
Circuit 2:
- Bear crawl walk out (start in straight arm plank, lift one leg up straight behind you, repeat on other leg then walk legs in to bear pose then back out to plank)
- Squat elbow to knee (stand with hands behind head, squat and when you stand, raise one knee and bring opposite elbow to knee, repeat on other leg)
- Marching glute bridge (lay on back with knees bent and feet close to glutes, raise hips into bridge and keep them raised isometrically entire interval, alternate raising bent legs as if marching)
- Four way lunge (one front lunge, one side lunge, one reverse lunge, one curtsy/cross-back lunge, all on same leg)
- Repeat #4 on other leg
- Two way calf raise (stand with legs hip width apart, raise into toes, lower heels then pivot toes out and raise onto toes)
- Low step back (lower into a partial squat with weight all on one leg, step other leg back then back in)
- Repeat #7 on other leg
- Side lying hip raise (get into a modified side elbow plank with both knees bent, lower hips to mat with legs together, raise hips while lifting top leg keeping knee bent)
- Repeat #9 on other leg
- Plank front raise (hold straight arm plank and alternate raising one arm straight in front of you)
- Glute bridge pulses (lay on back on mat with knees bent and feet close to glutes, raise hips to top of bridge and hold isometrically while pulsing glutes upward)
- Sumo squat 2 second holds (stand with legs wide and toes turned out, lower to bottom of sumo squat and hold for two seconds before raising out of squat)
- 42 second recovery
- Repeat #1-14
For more info on Chris & Edi and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page
