1 hour bodyweight full body workout | Calisthenic clusters
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- Опубликовано: 2 май 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 RUclips, 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 
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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 RUclips again! Look forward to this workout . This is perfect for where I am today - :)
Won’t pay a gym ever again. All your content is gold
Please just don’t take down any of your existing RUclips 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
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!!
I just happened to be on my phone when I got the YT notification…I clicked SO fast from excitement 🤩
Same here 🤗
Haha same
Saaameee
Same!!! 🎉
Same. I couldn’t believe it was a new video🙌🏼
Thank you for contributing to RUclips 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 RUclips 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
This is so uncanny. Just 12 hrs ago I was telling my mum and wife about you and that you haven't uploaded for over a year. And now I wake up and open RUclips and see this. Welcome back and hope to see your regular uploads again.
What did you see exactly? A regurgitated workout!
I'm repeating the "iron" series over and over again..... And my progress is skyrocket! Visible not only in my body shape, but in my climbing strength ❤ thanks for this new one
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 RUclips workout! 😊
She’s back!
no, just a marketing video for the app :-/
OMG, Caroline, you're back!! A wee while? It's been an eternity! You've been missed!
Caroline, thank you so much for your continuous commitment and passion to these videos. I started your Iron Series while i was going through a excruciatingly painful drug detox, courtesy of my amazing wifes encouragement to try. She did every single workout with me from day 1.
I have no clue how i managed working out in the state i was in, but my wife kept pushing me. Im still sober today and in the best health, emotionally, mentally, and spiritually, i have ever been in my life. I thank you because working out was the only thing that brought me relief in those early days and now i look forward to your workouts...most days 🤣
PLEASE post more videos again and brighten our days as before ! You are the most inspiring RUclipsr with this type of content I ever seen ❤
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,
60 year old male here. I have been doing all the plans for two years now. Love the epics. I get compliments on my condition frequently, but I'm not looking for compliments. Caroline has improved everything about my physical condition and appearance. Balance, posture, ....just everything. I feel and look much better, get almost no cramps in my calfs any more, more felxible....like I said, just everything is better. Thanks so much to beatiful and awesome Caroline. I will continue to tell everyone how I got this way. And many people do ask. I hope I have contributed to increasing subs on the channel.
Have you done hers workout every day?
@@the_littlelala At first yes, I was following the workouts on Caroline's schedule. I am not able to do all the exercises in the routines because of old injuries, but I fill that time with alternatives. However, in the past six months or so, I have been exercising every other day. How about you?
@@JeromyBranch strength was not my stuff.I have started for 2 months ago(doing some workout here on RUclips). Do you notice any change in your body?
@@the_littlelala Keep at it, change comes slowly. Changes for me are being healthy and having less pain.
so glad to see Caroline posting on RUclips again. I hope she continues to post regularly here too, since so many people can't afford the app monthly/yearly.
Wow, welcome back! Good luck everyone 😂🦾🦾
Oh it's so good to see you here again 🥹🥹🥹😍😍😍😍😍
So excited and genuinely grateful for this amazing woman. She hasn’t forgotten about all the people that still are on RUclips ♥️
WOW You came back to RUclips!!! 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!!!!! 💖💎🙌∞
Omg! What a surprise! Thank you so much. Missed you being on here 😘
Wow Congratulations 3M!!!🎉Favorite RUclips channel!!! Caroline saved mine and others during Covid. THERE WERENT ANY WORKOUTS!!
You deserve all SUCCESS!!! Just want to THANK YOU!🥰❤️💪🏼
You are back! Thks for everything. Abrazos desde Quito - Ecuador ❤️🙌🏼💪🏼🇪🇨
She's baaaack! I'm so here for 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
Oh my goodness ...... Caroline Girvan is simply the best.... whoop whoop .... smashing this new workout 💪.... CGX is simply fabulous
Who loves working out with Caroline...... I do ...
Who's with me ❓️❓️❓️❓️
Im up for it..... who's with me ..... let's go 💥 💥 💥
Let’s go!
Let’s go!
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!
Feels like coming home seeing you here again, sooo nice, thank you so much for giving us this new session Caroline, awesome! Good luck with everything you do ❤
This year will be the 4th year training with you, and not to be dramatic - but it keeps me sane and saves my mental health every week. Your workouts are truly the best I have ever done when it comes to structure, professionalism and progress. So thank YOU! ❤️
Hello Felicia, movement really has a powerful effect. Even a walk can have an impact on us. It is great that you correlate training, and likely movement in general with helping. Life isn’t always sunshine but when the sun does come out, we appreciate it even more. I hope the sun shines for you in life Felicia. It’s an honour that you train with me. Cx
So very accurate, Felicia! Have an awesome session, and be so so proud!
I feel exactly the same as you. thank you to Caroline, she has truly improved so many lives
What an amazing Friday surprise. Thank you Caroline!!! Let's go!
Caroline. I can’t thank you enough for the amazing workouts that you have given us.
Thank you Caroline! You truly are a gift to all of us and we appreciate you giving us another workout to look forward to. Please do continue to upload videos for your fans!
So happy to see this pop up-- hello, Caroline and all you amazing people!!
Wow...wow..wow...!! Caroline is back..!! Thankyou ❤️
Caroline, you're on fire. Juggling so many new things and listening to your crowds needs. You are queen!! ❤❤❤
Love you, Caroline! Been here all along, and will continue to workout with you regardless of the YT schedule. Thank you for making me a healthier me!
Oh my!!!! Finally! I was waiting for you! Thank you ❤
Hello Pia! I’m THRILLED to be able share this with you. I genuinely want to thank you for joining me…and I hope you are doing great Pia! Cx
This feels like a dream!!! Thank you Caroline
THE QUEEN IS BACK!!!!
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! 💪🏾😃
What???!!! Omg, so happy for you on hitting 3 million, and to see you on this platform again!!
Dream came true! Nice to see you back Caroline! ❤️
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!
Caroline, soo happy your back. You know You Rock! 🎉 I continue to use your workouts.
I cannot believe it! And I am so excited!! I am over the moon right now 🤩🤩 So happy that you are back Caroline!! ❤❤
I cannot wait for this! Doing this tomorrow ❤❤Welcome Back 💃🏾💃🏾
My woman is back; I'm so excited, I can't even express how happy I'm so glad you're with extraordinary energy. When I saw the notification your channel, I was like, wow, my workout influencer is back. I enjoyed that 1 hour of workout happiness in me. Don't let me feel the pain much, but my laps are still sour.
DURRRRR
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!!
Omg! This is a great way to start the weekend! I'm so happy to see Caroline! Thank you!
this is exactly what I have been waiting for
What a wonderful gift to the community ❤ thank you so much! CGX is absolutely fantastic.
Wow 🎉 I can't believe my eyes! You are back!
Oh wow! How lovely of you Caroline! This is going to please so many! You are the best and I’m loving CGX 🌟💪💖
This was so exciting! Happy to see it and you too Ms. Caroline. Thank you 👏😀😍 Congrats on 3 million subscribers!
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 RUclips channel. It's life changing ❤❤❤!! And i just now saw this 😮😮😮😮!!! Unbelievably Happy!!
You are so incredible to put this on both platforms. Love you CG ❤
100%
Hi Caroline! I'm so happy to see you've posted again ❤ will defo be doing this on Sunday during my 1 hour workout session
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 changed my life before, and now she's changing it again with the web version of the app! Thank you! So thrilled to see you again!
A fantastic way to start the weekend. The gift I didn’t know I needed ❤
Thoroughly researched, inspiring to do, targets the whole body. Total professionalism at work here! Caroline is by far the best.
I’m so grateful for all you do for those of us that have to work out from home due to circumstances or simple choice 👌 xx
I've been working out with you for the past year and I'm sooo happy to see you're back! You have no idea how much you've helped me, I'm feeling stronger, more confident and I've been pushing my limits like never before. Welcome back 💜
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
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 💪
Omg I can't believe this notification. I am on epic I for a third time these days. But I am performing this surprise workout ASAP. Caroline you changed my body, my mind, my way of eating, my goals and concept of body image and fitness. I can't thank you enough. Words are so insignificant. Take care and always thrive. You deserve it.
Every now and then I find it super astonishing at the same time wonderful on how you have detailed plans for free on youtube. I really thank you for having a paid and secured version now though the app cause you deserve more than that. thank you soo much for the free plans here on youtube. now i can't evfen do any other styles other than yours. LOVE. From all of us ❤❤❤
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!!!!
I share the same sentiment as many others here. I was scrolling through YT and saw this post…Immediately I had the biggest smile on my face and said to my husband, “Carolina is back!!!” (My husband and I call her Carolina in spanish 😄)
So excited you’re back Caroline. Couple of years ago, my husband found you on YT and since I wasnt going to the gym much at the time, he thought it’d be a good idea for us to do some workouts at home together to try and get me back into the swing of things. And let me tell you, now its really the only way I work out 😂. My husband said you’re practically part of our family💞. We pray you are saved and know Jesus Christ as your Lord and Savior. 🙏🏽♥️🤗He is The Way, The Truth, and The Life.
You’re great Carolina! Not just at what you do, but also you have such a wonderful spirit about you. Be blessed!
Ahhhh que felicidade!! Caroline você tem uma energia única e uma luz que nenhum outro treinador no RUclips tem. Não consigo mais treinar com nenhum outro. Obrigada por existir ❤️
Concordo plenamente. ❤
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!!
Welcome back to RUclips Caroline! And congrats on 3 million subscribers! 🎉
I’m currently busy with the Intent program in the CGX app but this looks like a great workout to do after I finish the program 😊💪🏼
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!!!
I've never been more excited about a RUclips video😊. Thank you for transforming my body, mind and life. ❤
Even though I use the app when I got this notification my eyes lit up! We missed you on here! Congrats on all the success! We love you!🤗❤️
WOW! I'm very happy. Thanks Caroline!
‘Thank You’ isn’t grandiose enough for this post Caroline!! 💚💚
I found your channel a few months ago and I'm already amazed at the changes I've seen in myself. Thank you for this channel!
SHE'S BACKKKK MY FAVORITE FITNESS RUclipsRRRRRRRRR❤
Great to see you again, Caroline! ☺️ Congrats on 3 Million! ♥️
So excited, thank you, Caroline 🙏🤗💪❤❤️❤️
Caroline, you are really the best. Thank you. Best wishes
Our queen is back!! 🔥❤️💪
This is the only channel I have notifications set for so super excited to see a new video posted! Thank you!
Oh wow! Sometimes I don’t know what to say! But I do hope you have an awesome session and really connect with what your body can do. However I’m sure you can agree, we not only work our muscles but that feeling after…that’s what many of us look forward to feeling. Cx
Me too. I turned off all notifications except for your channel, Caroline. Thank you. 🙏
Welcome back our queen 👸🏻🎉❤ im still watching your old videos on a daily basis and ive learned alot throughout the journey thanks to you caroline ❤
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!
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
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 🥺
So glad to see you here, dear Caroline!!! We love you! Thank you so much for all your workouts.😘 You're the best.
I don't know why I get so excited and happy when I see Caroline upload a new vid, it gives me the opportunity to see her, know what she is presently up to and get something fresh from her. Such a breath of fresh air. Glad to see you Caroline and happy to hear of the continuous progress you are working on and an opportunity for us to be part of. Blessings.
YESS CAROLINE!! YOUR BACK!!LET'S GO!!
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.
So happy to see you again lovely Caroline, thank you so much❤🇬🇷
You have been a part of my life for the last 4 years and I just wanna say thank you for everything ❤❤ congratulations on the 3 mil 🎉❤❤
Урааа!!! 🥳🥳🥳вы вернулись! Люблю с вами заниматься! Спасибо за вашу работу 🎉🎉🎉
100% согласна. Каролин просто королева.
Hola Carolina. Tus seguidores españoles estamos muy contentos de verte de nuevo 🎉. ❤
I can’t tell you how much this means to me seeing you post a video today motivated me so much!!!
Omg you're back on RUclips ❤ you're my inspiration!!!
She's baaaaaaccckkk!!!! Let's goooo!!!
Hi Caroline, glad to see you again ❤️❤️