This full body workout is a perfect workout for advanced to beginners – everyone!! A complete range different exercises and movements to work your entire body.
This is all no repeat exercises! It is low impact with no jumping so apartment friendly too, but that doesn’t mean low intensity!! These workouts are what you make them… push each movement as much as you can!
For resistance, we will be using solely our bodyweight to help build strength, endurance, core strength, flexibility, balance, co-ordination and improving our mind to muscle connection.
No sports equipment needed but you will need a mat or elbow friendly surface.
I would also suggest if you are used to balancing in bare foot to remove shoes however this is completely up to you! I do much prefer bare foot for stability but due to lunges etc I have kept shoes on though balance is definitely affected! In regards the balancing, please focus on a point on a wall or door etc rather than focus on me as if my balance goes temporarily then it may make you lose your balance too!!
Each movement is performed for 45 seconds, 15 seconds to then get ready for next exercise!
This follow along full body workout is made of the following exercises and movements:
SLOW LUNGE
SLOW LUNGE (opposite side)
D STOP LUNGE
D STOP LUNGE (opposite side)
CROUCH TO EXTENSION
SQUAT TO LEG EXTENSION
SQUAT TO LEG EXTENSION (opposite side)
HAND TO FOOT HOLD
HAND TO FOOT HOLD (opposite side)
TRICEP PUSH UP
SIDE PLANK TO PUSH UP
SIDE PLANK TO PUSH UP (opposite side)
COBRA PUSH UP (single arm)
COBRA PUSH UP (other arm)
X OVER SQUAT
X OVER SQUAT (opposite side)
SINGLE LEG SQUAT
SINGLE LEG SQUAT (opposite side)
LUNGE TO ROMANIAN DEADLIFT
LUNGE TO ROMANIAN DEADLIFT (opposite side)
PLIÉ SQUAT ON TOES
CLOSE SQUAT ON TOES
SINGLE LEG BALANCE ON TOES
SINGLE LEG BALANCE ON TOES (opposite side)
3 POINT PUSH UPS
WALKOUT TO PUSH UP HOLD
PIKE PUSH UP
PIKE SHOULDERS TAPS
PLANK UP & DOWN
PLANK HOVER TO 2 TAP
PLANK HOVER TO 2 TAP (opposite side)
LUNGE w/ 5 x PULSES
LUNGE w/ 5 x PULSES (opposite side)
KNEELING QUADS
PLANK TO ALTERNATING LUNGE
LATERAL LUNGES
LUNGE TO HIP OPENER
LUNGE TO HIP OPENER (opposite side)
NARROW TO WIDE SQUAT WALKS
HAMSTRING MARCH
INNER THIGH OPEN & CLOSE
INNER THIGH OPEN & CLOSE w/ 2 PULSES
DIVE PUSH UP
SIDE PLANK HOLD
SIDE PLANK HOLD (opposite side)
PIKE TO DOWNWARD DOG
SINGLE ARM PLANK TAPS
SINGLE ARM PLANK TAPS (opposite side)
PLANK TO SINGLE ARM CRAB
PLANK TO SINGLE ARM CRAB (opposite side)
CRUNCH TO HOLLOW
SINGLE LEG LOWER
SINGLE LEG LOWER (opposite side)
STRAIGHT LEG LOWER
FAST BICYCLE
CRUNCH
TOE REACH PULSES
PLANK for 4 1/2 minutes!
Done!
Please ensure you spend at least 5 minutes warming up prior to beginning.
Ensure you make this your own workout suited to you… take a break as and when you need to. You can change each exercise to how you prefer such as bending at knees in leg lowering or push ups on knees.
I hope you really focus on making each movement challenging and you will feel awesome after this workout!!
Enjoy!!
Cx
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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
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I had to pause the video because I couldn't wait to post a comment! Your workouts have made me forget about exercising just to lose weight. Every workout pushes me to train myself harder, to build skills+balance+strength unlike any other workout I've tried before. Thank you for changing my relationship with exercise for the better! Love from India!
"One" of my favorites. Thank you!
Could only do till 49 min cause my relatives came and i needed to attend to them
But yeah did felt great
Skipped.
During the toes exercise i couldn't balance my foot i give myself zero
i try to more focus on my balance now
Спасибо! Было круто!
Thank you so much babe but I'm so sorry you're different than them I didn't forget you created my legs but you know 25kg biceps on each hand and 6 eps shows I'm stronger…all I'm sure is you're pigglover or pigg destroyer isn't that a yrue thing no hats not a name 47
Thank you
Nice workout
.thanks
Me doing this workout only for the plank challenge
4:30 min plane is insaneeeee! Great workout
Jue 05 sep 24.
_ hoy remplace mi ejercicio pesado por esto, para perder grasa, etc. Gracias Dios
I always struggle during Caroline's workout but it turns out that I'm the only one person in the household who opens jars and put a half of my dog (48kg)to the car. I workout with up to 5kg dumbbells so not much. Thank you Caroline! I wouldn't be stronger and healthier with anyone else.
I did it
day 1.. 
I'm always intimidated by hour long workouts, but this one went by seemingly very fast…guess that's another reason why I love no repeat workouts. Keeps it interesting.
Absolutely enjoyed this, working out with you definitely up there for me.
A pleasant workout to start the day right.
First day of my 60-day reboot after many months away from the gym. Great first workout! Thanks! I'll be back tomorrow for another routine.
OK I paused the plank twice
Planked 1:30 I'm coooked
Wow love this kind of bodyweight exercises Sunday 24-12-2023
Verry GOOD
Merci 
Insane fun
I haven’t stopped watching your videos, they are the only challenging workouts on YouTube. I didn’t get down a single time in the 4 min plank, I also skipped all of the breaks. You trained me so well!
♡
Killller
I love recommending Caroline Girvan whenever I can. Always challenging & results with consistency. Thank you Caroline
It’s crazy because a year ago this was my hardest workout I could complete – and now it’s my active test day workout to practice balance and form. Crazy how much my strength has changed in this past year because of you!!
Hiii caroline can you please make whole epic program or any program without any equipment because I don't have equipment at my home and i can't afford it
I felt the upper body part really in my shoulders. The leg sections had totally different exercises that Caroline usually do but they really help to improve coordination. It didn’t burn that much but it was soo fun
and I think it was also a really chill workout 
I completed the 4 and a half minute plank easily! I hope every one tried their best and beat their personal goals! My future goal is to achieve a seven minute plank (one minute above my best time).
Done!
Wow love it!
The finisher finished me!