![CORE Calisthenics Full Body Workout [NO EQUIPMENT] | EPIC III Day 39](https://wordupnews.com/wp-content/uploads/2025/03/1741823592_maxresdefault-920x425.jpg)
Full body calisthenics workout using only our body as resistance to increase strength, build muscle, strengthen the core and challenge our bodies! This may be a break from the dumbbells but it isn’t easy!
I am sure you know how much I love changing range of movement from 1/2 reps to full range or partials! And unilateral exercises! And complexes! And bodyweight exercises! It’s all in here!
All you will need is your mat, a chair for Bulgarian lunges, dips & decline push ups and a yoga block/thick book!
Each complex is 2 minutes duration, with 20 seconds rest inbetween!
HEEL ELEVATE SQUATS 1/2 REPS x20
FULL RANGE x10
SCAPULAR PUSH UPS x10
DEADSTOP WIDE PUSH UPS x10
BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15
BULGARIAN LUNGE 1/2 REPS x15
FORWARD LEAN FULL RANGE x15
HEEL TAP x20
REVERSE CRUNCH x10
SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10
SIDE PLANK TO PUSH UP x10
ONE SIDED LADDER x10
ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)
ELEVATED LUNGE 1/2 REPS x20
REAR STEP LUNGE x20 (same side)
X1 LEG DOG TO PUSH UP KNEE TUCK x5
SWITCH SIDE! X5
ON ELBOWS BUTTERFLY KICKS x50
ON ELBOWS TUCK TO EXTENSION x20
PLANK ALTERNATING LEG LIFT x20
ALTERNATING KNEE TAP x50
SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20
SQUAT STEP OUT x20
1/2 REP STAGGERED SQUAT x20
ELEVATED CURTSEY STEPS OUT x10
PULSES! x20
ELEVATED CURTSEY STEPS OUT x10
PULSES! x20
DIPS x20
DECLINE PUSH UPS x10
I have missed these workouts and I remembered why I love them so much! The carry over to other forms of training is huge! Not only helping increase your strength and build that muscle but also core strength and body awareness! During bodyweight only exercises, I am focused on actually making it as challenging as possible!
During planks, whether moving or trying not to move whilst arms or legs are moving, try to keep hips down! Sometimes we can forget to think about this, particularly during dynamic planks such as plank rolls! I do too! Think about gaze straight down to mat, shoulders relaxed, quads tight!
During elevated curtesy lunges, aim to use that extra depth available by lowering knee to where possible yet still comfortable!
You can always make each exercise more challenging so make this your focus!!
Have fun and really enjoy the free feeling of body only!
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Always ensure you warm up before any workout. Here’s my EPIC III 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c
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Here’s today’s optional add-on: https://youtu.be/cS-bIr-6hQM
EPIC III Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
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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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Thank you
Wow doing this In 2025 and I loved and struggled thru this !:)
Halfway through the workout!! Hardest among all i used to train marital but took a break due to boards and also stopped working out i wanted something challenge and dammmm this one is even hard to complete!!
Just finihed – this was hard although it didn't seemed so to me in in the beginning. Thanks dear Caroline.
Great, i loved it
Why are these so much harder than weight training??!!
Holy moly
thank you
Miss you babe
Almost died. But glad that i pushed myself through! Thank you CG!
Wow! I think the tricep dips at the end were the cherry on top !! Omg I struggled big time !!
Can't believe how I sweat heavily.
First thought: "I got this!"
Last thought: "dead"
9/5/2024
In my opinion it's Caroline's hardest calisthenics workout! When I say hardest, I mean HARDEST.
E P I C
That was so though! I started seeing stars at one point, and had to take a bit more breaks after that
Done 01 st august,2024…DON'T YOU DARE TELL ME that calisthenics is softer than dumbells sesh….Congrats to me that also got some freezing waves in this cloudy disgusting winter here in Paradise…Just like every day I Praise You Lord Jesus,i love your partnership by the way! Caroline thank you once more!
That's smile is going to be the end of me
song though 
one of your hard calisthenics workouts! I made it and I'm still alive
Nah i swear i saw the light, I had to modify so many of the exercises and had to completely change some of them
Omg this was a killer! I also needed some extra breaks. But thanks, great workout!
Wow! I didn't think I was going to make it through that one!
Tough one
You are fantastic. I'm very tired.Greetings from Moscow
Caroline was right- don't underestimate the power of bodyweight! That was tough!
That smile is gonna be the end of me
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This lunge is gonna be the end of me
Whew! I was off for a few days and this was a great way to get back to it!
Dead.
Hi, I'm trying to gaun weight while i do weight training exercises. Is it okay for me to do these exercises as well as I don't want to end up losing weight. Thank you
Looked at this and my head was so pumped and ready for this workout. Then once I was into it my body was shouting what are you doing!!!?? And my brain said you got this, to which the body said I most definitely do not have this. lol
wow that was challenging….thanks for the burn!
The burn was real! And I hate those one sided plank ladders, thank you for the awesome workout Caroline!
You never disappoint!
OMG this was so intense!!!!!
I was super tired but managed to finish (not gonna lie my pushups are like halfway, but it's a work in progress)…. and I don't know how you do it but after like 5 sessions like this I can already feel my core controlled. Bless
I'm living off your full body no weight workouts.
I hate you, I love you.
Thank you so much for this challenging work out, it makes me compete with my laziness. Thanks for your hard work.
Without weight is harder for me. So much harder OMG
Done 
My third round of EPIC III, and calisthenics never disappoints. What a challenge! It's a great session to train the mind-to-muscle connection. Thanks, Caroline!
I hate complexes but do come back to this one. 1/26/2023
The slow and silent one . Great workout thanks Caroline
that was low key embarrassing but it shows how much i need to work on. got to 70% no breaks but i didn’t finish the rest. When i do come back, i will FINISH the entire duration. nonstop.
My 5th workout with you within the last 2 weeks, this one was challenging but I was able to do it. Your workouts are amazing, they make me feel so strong both mentally and physically. Thank you
Dear Caroline, is this training suitable for pregnant women? Thank you!
This session is difficult and challenging
Never underestimate a caroline workout
I love this lady!!! Im not going to lie, it's not happening every day. Couple times a week, guilty
. Today at50%,i was thinking i have to stop around 70% or i could die. But i finished it and alive and happy, very happy!!! Thank you Caroline!!! Great session!!! Merry Christmas everybody and happy New Year!!!
Can men do this plz reply
Completed.