1 hour bodyweight full body workout | Calisthenic clusters
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- Опубліковано 28 вер 2024
- I hope you are doing great wherever you are right this moment!
I know that many of you visit this page for perhaps your favourite workout you love to revisit, or are currently somewhere along within a program, or are joining me in the currently ongoing Intent Program on the CGX platform! But no matter how, when, why and what you are training, I want to thank you for the support you have shown. By joining me in my home, it has led to the organic growth of this channel. This is represented by the continuing number of views on each workout, the continued growth of UA-cam, the CGX app celebrating its first anniversary and the incredible place that is the Facebook private community which today has over 225k members! Wow! And this is all because of you.
Here, we are 3 million people who enjoy variety alongside the fundamentals, who feel strong through highlighting weakness, seek out the challenge as opposed to the easy path as it relates to lifting, and continue to learn the power of delayed gratification, are looking to progress, not seeking perfection and are simply trying their best every day in their own way. At the end of the day, we are all just trying to find our way.
I am proud to be part of this and I have said before, but the fact that you join me from all across the globe to my wee home, my living room…that you choose to train alongside me as I show my vulnerability and weaknesses, I am genuinely honoured so thank you.
I hope you enjoy exploring this workout, use it to practice certain movement patterns, work to help improve mobility, increase your mind to muscle awareness, heighten your alignment & spacial awareness and bring the tension to those muscles! And it is this tension and reaching the point where you can do no more quality reps (or ‘close to’) that send the signal to grow…this makes sense as we can build muscle in many ways.
But really? At-home workouts build muscle?
Yes! Once you learn the principles of hypertrophy, these can be applied to a vast range of training methods and movements.
Let’s compare; bench pressing one’s own body weight and a pushup? One single bodyweight push-up is not equal to having our bodyweight in kgs on the bar… when we perform a push-up, we aren't pushing ALL of our bodyweight up. How much am I pushing up? A study (1) measuring different push-ups showed that regular push-ups equal approx 65% of our bodyweight…if you weigh 70kg this amounts to approx 46kg of actual load being pushed up…meaning applying an additional load of 24kg to equal total bodyweight…. Or manipulate angle to floor to increase load.
A push-up will require more abdominal recruitment and more retraction & protraction (great for shoulder health). However, the limitations are that it may be impractical/risky to attempt the same load of bench press in a weighted push-up due to load distribution across the back.
And with all things equal, such as ROM, etc, they both can build muscle the same! This has been shown in studies and it makes sense…mechanical tension is the main driver for hypertrophy. We can build muscle dumbbell bicep curling in our living room or standing in a gym, or even deficit push-ups in our living room compared to benching in a gym..so long as the intensity is there and even up to approx 30 reps!
If lower body, I tend to favour unilateral movements to increase the tension. Targeting the back & biceps is challenging without equipment, i.e. a pull-up bar or bands.
Rest day from the weights! Psychologically perhaps easier… but physiologically not necessarily any easier and, in my experience, sometimes more challenging in its own way!
EQUIPMENT:
BENCH / CHAIR
MAT
GLUTE BAND
HAMSTRING BALL / SLIDERS /TRX HAMSTRING CURLS
YOGA BLOCK*
WEDGES*
*Optional
TIMER:
The timer will be set for a longer set, followed by shorter cluster sets following the straight set! The cluster sets will generally be a slight variation from the straight set that was performed prior.
I hope you feel amazing after these 60 minutes and are proud of what your body and mind can do. Sure there is plenty we can’t do. We all have things we can’t do…but we can change our focus to what we CAN do.
Cx
You can visit web.cgx.tv to see my web platform, along with more information and support! Also available on iOS & Android.
I would recommend taking advantage of the 14-day trial to see how it fits into your lifestyle and how you like to train! There are over 350 different workouts to explore!
1. Ebben, William P1; Wurm, Bradley2; VanderZanden, Tyler L2; Spadavecchia, Mark L2; Durocher, John J2; Bickham, Curtis T1; Petushek, Erich J4. Kinetic Analysis of Several Variations of Push-Ups. Journal of Strength and Conditioning Research 25(10):p 2891-2894, October 2011. | DOI: 10.1519/JSC.0b013e31820c8587
Hello everyone! This community began with bodyweight exercises in our homes and of course, to say thank you for all of your incredible support it had to be a bodyweight workout!
I know many of you have afew favourite workouts you revisit time & time again…even programs you have completed several times over! I hope you enjoy smashing this session and giving those dumbbells a rest day!
The fact we continue to grow organically is a reflection of how we respect the key principles of hypertrophic training whilst acknowledging that the paths to do so are highly variable!
I hope you are enjoying your training and how you move no matter how you do it!
Cx
Omgg, lovee u! ❤
Can you do a Hitt workout please ❤🎉 congratulations on reaching 3 million 🎉❤😊
Lovely, you were my core workout focus helping me to get through lockdown. Sooooo glad you're back, I hope the time away has helped you to reflect, reignite and reveal your renewal!
THANKYOU ❤❤❤
So glad you post on UA-cam again! Look forward to this workout . This is perfect for where I am today - :)
Please just don’t take down any of your existing UA-cam workout video series!!! 🙏
I love her YT workouts. I'm still using her KB workouts from 3 years ago. She's the best 😊
@@robyn3590 yes! she’s the only one on here who I really like because her workouts are challenging, and she doesn’t keep talking and explaining things once the workout starts, which I love ❤️
@@Cuteservative absolutely. I love that about her aswell. Straight to the workout which is what I'm there for. Besides, she kills it in her workout and looks fantastic. She's a beast 💪🏽
Agreed! I still do her workouts every week
You know you can download them right
Won’t pay a gym ever again. All your content is gold
So glad to have a body weight workout…I have been fighting Breast Cancer, finally done with chemo so trying to get strong enough to get back to the gym!!
may Allah give you a healthy long life and strength to fight with this Ameen
Thank you for contributing to UA-cam community as some of us don’t have resources to access paid content. Many thanks again.
Hello Chaminda, thank you so much for your comments. I will ensure all my existing workouts here remain…I know many of you love the programs, series and individual workouts! I’m sure you have your favourites too! Cx
@CarolineGirvan
Happy your back
Hope you will keep posting new ones on UA-cam occasionally!!!!!!!!!!!!! Agreed about appreciating some free on this channel for those of us who need it
Love your workouts and so appreciative of your videos especially during the Covid years. I belong to a gym but still ❤️ your series and do them when not at the gym. Thank you again. Look forward to this workout! 💕🌺❤️ 3:40
I found you this month and at 73 years old I can hardly believe my measurements this morning. Overall I lost 6.5 inches using your videos 4 days a week. For me the timing of the moves and slower movements really made a difference. At my age I modified some to accommodate my limitations. But still I could feel the movements working. The only other thing I added was an under the desk cycle for 20 minutes most days. Thanks. Congratulations on you 3 million subscribers.
PLEASE post more videos again and brighten our days as before ! You are the most inspiring UA-camr with this type of content I ever seen ❤
Hello Caroline Girvan, I am 19 years old and my mother is 44 years old, just wanted to tell you that you are super great. You have such a perfect body and are a huge motivation for us. We've already done Iron and Epic 1, and are currently doing Epic 2. Thanks to you, we are seeing many positive physical changes ☺️👍. Even if it's not always easy, we persevere and do our best, like you. We come from Italy and are grateful that we can watch your UA-cam videos.
WE LOVE YOU, KEEP IT UP!!! 😁🤗💪💪💪
Wow Congratulations 3M!!!🎉Favorite UA-cam channel!!! Caroline saved mine and others during Covid. THERE WERENT ANY WORKOUTS!!
You deserve all SUCCESS!!! Just want to THANK YOU!🥰❤️💪🏼
I decided to start going to the gym on days WFH keeps me in the house too long. I do Caroline's videos in the gym and I honestly look like i am a fitness instructor! I don't mean to compare but ive done them on the house so long that i didnt even realize my form and strength have improved drastically. Thanks Caroline!!!
She’s back!
no, just a marketing video for the app :-/
I have just found you today because i wanted to start doing weights and I am a beginner. I love your smile and your easy nature. I love how simple the videos are to follow and I love how natural you are. Thank you and I am so looking forward to seeing your shining face when I work out from now on!
She’s back y’all! This is definitely a sign. My birthday gift to me this year is to get healthy again so pray that I’ll come back next year just to say I did that! Happy Birthday to me and may all my prayers come true🎉.
Sei fantastica,e bravissima io ti adoro!!!! ben tornata!!!!! ❤️
Hello there! Happy birthday to you! Try to not overthink it…but one thing I would say is movement brings momentum so even if it is getting outside for a walk, start there! Even for a week, download an audio book, meet up with a friend for a longer walk or squeeze 30 minutes at lunch to walk… with resistance training even 2 full body workouts per week is awesome! Dont overthink it…do what you enjoy and it will more likely transition overtime when routine and habits form! Cx
@@CarolineGirvan This means a lot, thank you Caroline!
@@annadefalco6667 ❤️
@Notapennymore, We will do it together,
I'm still working through your existing content but you are hands down THE BEST on UA-cam! I'm so thrilled you're posting again!
Wow, welcome back! Good luck everyone 😂🦾🦾
Your work outs have helped me tremendously, was in a wheel chair / crutches from 2020-2022 from being a professional dancer and your work outs have been helping get my body strong again! I’ve had many set backs and this is the farthest i’ve got by far 💪
Oh it's so good to see you here again 🥹🥹🥹😍😍😍😍😍
A big thanks to you Caroline I used to do your workouts earlier randomly but now I'm doing your programs and it literally makes me feel so happy and healthy that I'm able to perform all the workouts and I did lose inches which makes me even more confident in myself ❤️
Workout time is something I'm excited about daily it happened just because of you... Thank you so much ❤🎉😊
Omg! What a surprise! Thank you so much. Missed you being on here 😘
I just did my 21 ' tricep workout (among other of your incredible workouts) this morning and kept thinking 😢 please don't EVER take down your UA-cam channel. It's life changing ❤❤❤!! And i just now saw this 😮😮😮😮!!! Unbelievably Happy!!
OMG.. Caroline's notification brought a smile to my face...gonna do this workout tomorrow 💪🏻
Hello Manika! This made me smile so much! I hope you are smashing your training! Cx
Yay!! Tomorrow! - yes I post my workouts on Facebook and Instagram daily and I always tag CGX!!
I'm trying this workout tomorrow! 🎉 CG I'm so grateful for your new UA-cam workout! 😊
Saw someone post about it on Facebook as so happy I saw it. Currently had to cancel the app but right after my 1/2 marathon will be on again. I am currently picking different workouts to fit my running schedule and can’t wait to try this one for my full body Friday. Thank you so much Caroline!! Congratulations on over 3 million followers. Always sharing your platform to my stories to share how awesome you are !!!
What an amazing Friday surprise. Thank you Caroline!!! Let's go!
WOW You came back to UA-cam!!! So Grateful For You Caroline!
It's because of you I am in the greatest shape of my life since I was with you back in 2020!
Super Congratulations as I predicted back in 2020 when you had only 1000s of subscribers that you would reach 1 Million and Beyond!
You Deserve It! Because You're Caring! Genuine and truly want us to Win!!!
So Here's To You Caroline! WE CELEBRATE EVERYTHING YOU! WE APPRECIATE YOU! WE LOVE YOU AND SO PROUD OF YOU!!!!
I Love You Caroline Always and Forever!!!!! 💖💎🙌∞
You are so incredible to put this on both platforms. Love you CG ❤
100%
Congrats on 3M Caroline! 😊 I don’t know if my message will get to you but I’ll try!
I’m new here from Singapore 🇸🇬 - started training with you in Feb 2024 and was previously with another subscription for 10 years. For some reason that subscription started having compatibility issues with my country’s internet so I can’t login anymore. Even customer support’s troubleshooting was unsuccessful.
I found you through recommendations on forums and I wished I joined the community sooner! Since the pandemic, I’ve had neck and shoulder injuries due to poor ergonomics at work. I lost muscle strength in my core and shoulders because my neck did most of the work for resistance exercises. Now that my doctor has re-aligned my posture, I’ve been able to lift 5 kg dumbbells through Epic 1 (my last day tomorrow!). My doctor is just as amazed as I am. Even pre-injuries, I could not lift 5 kg during PMS and had to resort to low-intensity training. Neither was I ever able to do clap push-ups and full push-up workouts (😂) on my toes till your reign.
Thank you for all your time spent on us!
Love ❤ this!! You were my personal trainer during the quarantine in 2019. You help me not only get stronger but sane in those days of isolation. Your bodyweight videos help me battle anxiety of COVID
So awesome to see a new YT video!! Congratulations on your huge success on the CGX app and hitting 3 million!! We love you Caroline!!
This workout was EXCELLENT! I love callisthenics. I'm currently doing Intent on the CGX APP but had to do this today instead!! Thank you so much Caroline for your incredible programs, app and workouts, and especially for teaching us what is important and what to ignore in this crazy world of misinformation we live in!
I have the app and I’m currently doing the Intent program, but OMG! I’m so happy to see that the queen posted a video on here! I’ll be doing this on Saturday!!
Thanks so much. I’ve done one of your workouts approximately 4 times a week since you first started uploading them. I’m much stronger thanks to you. Love it 😁💪🏻
I have the app but I’m so happy to see her on YT again too!!! You can never have too much Caroline 😁
Baaa Baaaa
@@ConscientiousEthicsgesundheit
HELLO CAROLINE!
So excited to try this later. You have transformed my fitness level, been working out with you since 2020 and slow progress and a life style change seriously wins the race.
You never fail to inspire and motivate me.
Dream came true! Nice to see you back Caroline! ❤️
God Bless you Caroline! You really changed my life with all your content! Happy to see you back on YT, but also enjoying the app! 💪🏾😃
Thank you, it’s nice to see you on you tube again exactly now. I just started epic 1 again after 1 years and a half break from working out
You are truly amazing
Great to see you Caroline. I can't afford the app so I've still been doing and repeating all the past few programs. It's works ok for me. Thank you for all you've done for us. You look great
1:51 ❤so exited for the web platform. It is clear, your heart and spirit are In alignment to help so many. By uploading and posting here to offer new content, while offering updates to help in other ways, you generally care about . You are correct with word of mouth, I and so many tell others about you!!! in fact just this week at physical therapy I shared with my physical therapist, I can’t wait to get back to working out and see what the most amazing trainer has posted. Though I can’t do the workouts currently I greatly appreciate the amazing articles that you write in regard to health and wellness on the app. You’re such a humble spirit even by posting today and saying thank you and you apologize for not posting something here sooner you’re just spreading so much amazing info that is indeed priceless. Thank you for sharing your time and your gifts. Blessings.
Hello CJ! Thank you so much for your wonderful comments and feedback. I hope all is going well with your physio. I hope you have something nice planned this weekend and the rain stays off and some sun stays so we can get out for a nice bank holiday walk! Cx
Thoroughly researched, inspiring to do, targets the whole body. Total professionalism at work here! Caroline is by far the best.
Omg! This is a great way to start the weekend! I'm so happy to see Caroline! Thank you!
Thank you for giving us a new work out video on UA-cam.
I haven’t stopped doing your videos after you stopped making it for UA-cam. I’m Doing all the programs again. I don’t have the means of paying for your app. but can’t thank you enough for keeping your old UA-cam videos.
Again thank you for appearance today… made my night!
Your workouts are super and so effective it made me so strong without going to gym . So glad to have you as my aspiration. Thankyou so much for making my fitness journey a wonderful one .
Just when I was thinking you would probably never be back on here, you uploaded! So excited to do this new workout from you ❤❤ thank you so much, Caroline! You're the reason why I lift weights and feel stronger!
So happy to see this pop up-- hello, Caroline and all you amazing people!!
i've been following your workouts for some time now and i recently wanted to start doing calisthenics, and i'm so glad you posted here again a workout like this! thanks Caroline!
What???!!! Omg, so happy for you on hitting 3 million, and to see you on this platform again!!
Congrats Caroline on 3mm!! You've absolutely changed my life. I've fallen in love with weight lifting and training because of you!! Found you during EPIC III and never looked back. The app is 100% worth every cent.
OMFG YOURE BACKK! One of my fav workout coaches on UA-cam!
No me lo puedo creer!! Llevaba 2 años, desde que tuve a mi hija, sin hacer ejercicio. Llevo 2 semanas volviendo a hacer ejercicios con tus vídeos, que por cierto! Muchísimas gracias por tu contenido 🙏, y justo subes un vídeo hace 5 días!! Me siento muy conectada contigo! Mil gracias Carolina por todo! Eres mi vitamina 😊🫶🏼
Ahhhh que felicidade!! Caroline você tem uma energia única e uma luz que nenhum outro treinador no UA-cam tem. Não consigo mais treinar com nenhum outro. Obrigada por existir ❤️
Concordo plenamente. ❤
I was just going through your old videos to find a good workout for today abd then I saw this...I am soo happy and thankful! Caroline, you are truly the best online trainer❤
OMG! This am I was asking myself if CG would make any other video here! So exiting, doing it tomorrow! Thank you so much for this 🥺
I trained at home with you and my other fav Canadian Trainer on youtube - I revisited your program and I'm glad that we have access to the gems here, so Thank you a lot for your effort Caroline.
I'm so excited to see that you posted a new workout for us!
💪😁Your workouts inspire me so much! Thank you Caroline
This was AWESOME! I finished Iron yesterday for the 4th time through, so this was a really nice reprieve, but still very challenging. I have been waiting on the desktop version of the app, so I will get signed up this weekend! Thanks CG & Team!
This feels like a dream!!! Thank you Caroline
Better then a New Year! I've been training with Caroline since last summer everyday almost exclusively. Imagine my excitement when I saw a new video. Caroline you are a legend!
Wow. Caroline. I have been working out with your app for a year. I am happy to see your post on youtube. without any posting, your followers are still growing on youtube channel.
Oh my gosh!!! You're back!! This made my morning...and made my legs (quads, Glutes etc) quiver lol. Thank you! Missed you and so happy to see your return!
I'm sooooo happy to see this, love you Caroline ❤ I'm fitter and stronger thanks to you 💪
Hello! I’m more confident because of you. Thank you. Cx
Thank you so much Caroline...
I'm student and couldn't afford your app so I was missing you, a lot...
You've made it so much easier to workout at home without paying for anything...for student like me who don't earn.
I admire you a lot dear... ❤
You don't know how much excited I am...!! 😅
A fantastic way to start the weekend. The gift I didn’t know I needed ❤
Hi Caroline so happy to see the notification from you! I still do your programmes, and continue to enjoy them! Many congratulations on your success so well deserved! Loved this WO, as I do all of yours! Hope you and your family keep well! Geri 💕
Woohoo! My Caroline is baaackkkk!!! If you only knew how many lives you have changed for the best!!! You are my hero and my role model and will always be!!!!
OMG!! CAROLINE YOU DONT KNOW HOW HAPPY I AM!! I HAVE BEEN WITH YOU FOR YEARS FOLLOWING ALL YOUR VIDEOS, IT MADE ME JUMP UP AND DOWN WHEN I SAW YOU POST THIS!!
OH MY GOSHHH, Im so happy you posted again. Hopefully this wont be the last post😅 I wouldve been lost without your channel
So glad to see you here, dear Caroline!!! We love you! Thank you so much for all your workouts.😘 You're the best.
Im so excited to see you back on youtube!! I love your videos and continue to repeat them. Thank you for this new routine!❤
Haven't worked out in weeks due to work - today I made time for myself and this was my treat! My body is sore but feeling happy! Thank you ❤
I cannot wait for this! Doing this tomorrow ❤❤Welcome Back 💃🏾💃🏾
I’m 71 years old and work really hard to keep up my strength. Great workout thank you
Good morning Caroline! How lovely to see a new UA-cam workout! Huge congratulations...and thank you for everything that you do! Have a lovely weekend! I'm just about to go for a run!
Hi there Matthew! I did the workout today, it was amazing as always. Hope you're doing well and enjoy this workout as much as I did 😊
Caroline, you are really the best. Thank you. Best wishes
Omg you don’t know how long i wanted for you to come back! I still did your workouts! Just finished Epic 3 again
Thank you for all that you do Caroline. I enjoyed this workout and loved how you didn't have a description of the exercises below ... lots of little surprises are better for me in a one hour workout :) 3 million subscribers is brilliant! I have your app and really enjoy it so anyone who's thinking about it, it's the best US $99 you can spend for a years worth of really ongoing workouts! You'd never get a gym membership for that along with good programming :)
I seriously got chills when I saw this video pop up. I appreciate you and everything you have made so much! Thank you
Yayyyy I’ve been doing your videos for the past two months and was SOOOOO EXCITED 2 to see you just posted a new video! Can’t wait to workout ❤️✨❤️✨❤️✨❤️✨❤️✨❤️✨
The Queen of Fitness ist back. Fantastic workout!
You are truly a priceless Gem Caroline !! Also, a life changer in no exaggeration, i mean it !!! ❤❤❤ thank you so much for bringing back here on UA-cam and never missed back here ..thank you for being thoughtful for all your community and giving free things for whom can't reach out for certain circumstances..thank you for keeping your irreplaceable work and content back here ..and thank you for giving us all that precious effort and workouts that we never can have enough of'em😍😍 we missed you alot here that i didn't believe myself when i saw the notification ..i cried out loud and never clicked up so fast!! You deserve the best Caroline congratulations 🎉🎉🎉 and we can't just express our gratitude enough for you🙏🏻🧡 our fitness queen❤❤we are waiting for more from you here too!!
SHE'S BACKKKK MY FAVORITE FITNESS UA-camRRRRRRRRR❤
Omg!!! You are back!!😍😍😍💋 I am jumping on this this new weeek!!!!!! Happy to have you back!🫂
I can’t even fathom the love i have for a woman that i dont personally know😂 im so grateful for your channel
I'm a man and I love this routine..people need to understand that it's good dor women AND men..sure later you can increase the weights but the exercises are good..
Happpyyy! You are back again.❤️❤️❤️
THE QUEEN IS BACK!!!!
Welcome back we miss you so much ❤
OMG 😍 She's back for us, I'm so emotional 😭
@CarolineGirvanf what discussion weirdo?
Hi Caroline, glad to see you again ❤️❤️
So happy to see you again lovely Caroline, thank you so much❤🇬🇷
Я очень рада что вы вернулись!
Caroline: Your programs and content have transformed my approach to fitness. You are my inspiration and my role model and the reason I keep on pushing harder. Thank you for your dedication and authentic sharing of your own fitness journey. Your style and content are simply the best!
I’m on day 27 of your epic endgame program and it’s making genuine improvements in my life. It’s my first time through any of your programs, but I already deeply appreciate what you do here. Thank you.
Caroline, we have missed you so much! It's so amazing to see that you're back! Congrats on the app and 3 million subscribers, but it would be great if you would post more workouts from time to time for those of us who dont have the app.
Watching at the veterinary office . Thanks so much for all you do Caroline!
Aw hello Theresa! I’m sure your days can be long but very rewarding and eventful! I hope you have a skim and plan to join me some day… you’ll love this hopefully! Cx
@@CarolineGirvanwill be getting this one done tonight. Thanks so much!!
congratulations on your 3 million followers! That is the reflection of great work! But please upload more workouts to UA-cam for those of us who don't have a lot of money for exercises. You have made a big change in me. a hug
this is exactly what I have been waiting for
I love your videos and I have completely changed my body composition and lost some weight. I look forward to my workouts. So thank you for giving me my health back ❤
Finallyyyyyyyyyyy😭😭😭😭😭😭😭😭😭😭😭😭 I can’t believe my eyes 😭💕💕💕💕💕💕 miss you so much welcome back 😭😭💖💖💖💖
thank you so much as always this helps me boost myself and do workouts at my home especially a single mom , I hope that you keep your videos in here
As you can all see from my username I'm a fella. However Caroline is from my part of the world. I'm 61 and about to restart my fitness journey using this channel!
🎉woooow go you! That’s super exciting and commendable! Good for you and I wish you the best of luck on your new journey. I hope you become fitter than ever along the way