![Day 49 of EPIC | Full body Strength and Stretch Workout [BODYWEIGHT ONLY - NO EQUIPMENT]](https://wordupnews.com/wp-content/uploads/2025/03/1742411807_maxresdefault-920x425.jpg)
Full body bodyweight only with a full body stretch workout! Never underestimate how challenging it can be using your bodyweight as resistance!
All you will need for this full body strength and stretch workout is a mat and a bottle of water!
We will work through a range of movements using our own bodyweight as resistance with no repetitions, followed by a full body stretch!
The timer will be on for the main part of the workout being 45 seconds of work, 15 seconds rest.
SLOW CLOSE SQUAT ON TOES
CLOSE SQUAT HOLD ON TOES
DEAD STOP LUNGES W/ CURL
LUNGE PULSES (same side)
DEAD STOP LUNGES W/ CURL
LUNGE PULSES (same side)
STRAIGHT LEG/TREE BALANCE
X OVER SQUAT (same leg)
STRAIGHT LEG/TREE BALANCE (switch)
X OVER SQUAT (same leg)
3 POINT BALANCE
3 POINT BALANCE (switch leg)
COSSACK SQUAT
LOW SQUAT W/ALT STRAIGHT LEG LIFT
CURTSEY REAR FOOT TAP
PULSES (same leg)
CURTSEY REAR FOOT TAP (switch)
PULSES (same leg)
SUMO SQUAT TO HANDTAP
SUMO PULSES ON & OFF TOES
BRIDGE TO ALT REACH
L SIT TO BRIDGE
BRIDGE LEG ABDUCTION
BRIDGE LEG ABDUCTION (switch)
PENDULUM PUSH UPS
DEAD STOP PUSH UPS
SINGLE ARM COBRA PUSH UP
UNEVEN PUSH UP
SINGLE ARM COBRA PUSH UP (opp)
UNEVEN PUSH UP
WIDE PUSH UP
DEADSTOP TO REAR FLY
REAR FLY 3 WAY LIFT
PUSH UP TO BIRD DOG
SUPERMAN HOLD
WIDE LEG HOVER TO SIT UP
WIDE LEG CRUNCH ON HANDS
CIRCLE LOWER TO LIFT
CIRCLE LIFT TO LOWER
HIP LIFT
TOE REACH TO x2 BICYCLES
X OVER HOVER
HOLLOW SIDE TO SIDE
Once we complete these exercises we will then move to the mat for an approximate 20 minute stretch where I will provide a voice over for guidance.
You will be left feeling aligned, fatigued but refreshed!
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Extras:
My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
My 15 Min Rock Hard Abs Workout: https://youtu.be/cS-bIr-6hQM
Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/?sub_confirmation=1
Caroline Girvan 10 Week Program Guide: https://carolinegirvan.com
Official EPIC Program: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan
My Amazon US Page: https://amazon.com/shop/carolinegirvan
Connect:
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Business Enquires: info@carolinegirvan.com
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 always loved bw training, ´cause before I found this channel I have never used heavy dumbbells, as I never wenntto the gym or st else. So Ì‘m proud to say I tried this, first with 2kg and now with 6kg. It is a difference, my strenght and also posture is better than before, despite the fact I ever have done lot‘s of cardio sports – but also often hurt myself, my back and tendons and so on. Ím now nearly 50 years old and – I have for over 15 years now a severe autoimmune disease of my muscle cells, so in general it is very hard for me to gain strenght. So this is a like a Wonder, Even my doctor said that. Normally I have pain in all my muscles whole day, all days, and years…now it is a little better, I can handle better with this! Thank you Caroline for invent this program! I dońt know how to honor this with only words, Ìm not good in this, but I like to let you know, that this comes from my heart very deep and strong! That is a lot of work, to invent such a program in this manner and I’m glad that there are so many people in this very kind community who honor your work and work with that – thank you, community, too!
I always come back up the stretch at the last bit of this workout. One of my favorite stretches. Thank you Caroline
I hate pulses
Люблю твои тренировки
Thanks Caroline, you changed my life!
43 mins 151, 203. 132. 92-170. Feb 10, 2025. Don’t fret it. It’s a nice workout!! 26 mins stretching. Thanks to yoga! I was able to do it well. 83, 116. 103. 84-132.
Day 49 done
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Excellent workout, it was 3/4 of the workout that was equivalent to an hour, it was the best stretch I've ever done, it was a gift for having made it this far on day 49 This workout felt like a farewell, thank goodness Caroline continued with the workouts.
love some of these primal yoga poses…
I became emotional when this workout ended. The music under the stretching part was so nice, and at the end – the usual music, it kind of gave me a Pavlovian reaction! This program has given me SO MUCH and I'm so happy that my friend recommended you!
Different
Wow! First time doing your workout and made it halfway through. Hope to make it 3/4 next time!
It's still necessary to warm up before this one. A tiny bit of pain in hip and knee joints. And tense and frustrated during the stretch – something to learn about myself. The stretch starts at 66^%
The LUXURY of getting to spend so much of the time stretching!! I loved this workout, and am so excited to hopefully not die tomorrow
and complete the Epic program!! Thank you so much for these extremely creative and high-quality workouts, Caroline!
wow…this is exactly what i was needing for today, last days my knees and shoulders were very stressed…done,October 7th,2024.Lord Jesus, maranata!!! this world is getting sick! But for us, there is a nice expectation of Your return…Yep Yom kippur is ahead!
Thanks a lot
this was a nice break from weights, really enjoyed this workout and stretch today, thank you!
This was the best ever workout video I try with you Caroline. Thank you so much and I appreciate it a lot if you make more videos like this. Like with workout and stretch it could be so nice!
Loveeeee
This one left me feeling like i didn't do enough
Today was a TREAT. I almost pushed it off until tomorrow because I’m feeling worn out from the extreme FL heat.