1 hour bodyweight full body workout | Calisthenic clusters
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- čas přidán 2. 05. 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 CZcams, 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 - Sport
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 CZcams again! Look forward to this workout . This is perfect for where I am today - :)
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🙌🏼
Please just don’t take down any of your existing CZcams 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
OMG, Caroline, you're back!! A wee while? It's been an eternity! You've been missed!
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 CZcams workout! 😊
Won’t pay a gym ever again. All your content is gold
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 CZcams and see this. Welcome back and hope to see your regular uploads again.
so glad to see Caroline posting on CZcams again. I hope she continues to post regularly here too, since so many people can't afford the app monthly/yearly.
Thank you for contributing to CZcams 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 CZcams 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
She’s back!
no, just a marketing video for the app :-/
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
Welcome back to CZcams 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 😊💪🏼
PLEASE post more videos again and brighten our days as before ! You are the most inspiring CZcamsr 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,
So excited and genuinely grateful for this amazing woman. She hasn’t forgotten about all the people that still are on CZcams ♥️
THE QUEEN IS BACK!!!!
I have the app but I’m so happy to see her on YT again too!!! You can never have too much Caroline 😁
Wow Congratulations 3M!!!🎉Favorite CZcams channel!!! Caroline saved mine and others during Covid. THERE WERENT ANY WORKOUTS!!
You deserve all SUCCESS!!! Just want to THANK YOU!🥰❤️💪🏼
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
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 💜
Oh it's so good to see you here again 🥹🥹🥹😍😍😍😍😍
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!
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!🤗❤️
Ahhhh que felicidade!! Caroline você tem uma energia única e uma luz que nenhum outro treinador no CZcams tem. Não consigo mais treinar com nenhum outro. Obrigada por existir ❤️
Omg! What a surprise! Thank you so much. Missed you being on here 😘
Wow, welcome back! Good luck everyone 😂🦾🦾
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.
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!
What an amazing Friday surprise. Thank you Caroline!!! Let's go!
Oh wow! How lovely of you Caroline! This is going to please so many! You are the best and I’m loving CGX 🌟💪💖
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!
Thank you for coming back! ❤
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!!!!
Wow...wow..wow...!! Caroline is back..!! Thankyou ❤️
MY GOD!!NTHE QUEEN OF WORKOUTS HAS COME BACK!!! IT'S AMAZING!! THANKS FOR THIS !! KISSES FROM ARGENTINA
I thought I would never see another update here!!!!!! Thank you Caroline for still willing to come back on CZcams. This channel has taken my body and mind to a whole new level. Both the knowledge and workouts are super valuable. My gratitude is really beyond words. 😍😍😍💝💝💝💝
So happy to see this pop up-- hello, Caroline and all you amazing people!!
I seriously got chills when I saw this video pop up. I appreciate you and everything you have made so much! Thank you
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 CZcams channel. It's life changing ❤❤❤!! And i just now saw this 😮😮😮😮!!! Unbelievably Happy!!
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.
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
Wow 🎉 I can't believe my eyes! You are back!
WOW You came back to CZcams!!! 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 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.
Dream came true! Nice to see you back Caroline! ❤️
Omg! This is a great way to start the weekend! I'm so happy to see Caroline! Thank you!
OH MY GOSHHH, Im so happy you posted again. Hopefully this wont be the last post😅 I wouldve been lost without your channel
Omg!!!! I'm so glad you're checking in!!
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!
No way is this a dream ❤
Hey Mora😁how are you dear friend?
@@nikolinajosipovic4374 i miss you all ☺️ i have been doing fuel workout and just finished it! How are you?
@@mora-mora5655 me too dear always remember our workouts together here
I am ok doing Caroline’s app workouts a lot of walking with my dog and skipping
Tomorrow I am going to Zadar on Sunday I will run Wings for life run😁
Hello Mora-Mora!!!! It’s been toooo long!! Amazing to hear you are revisiting Fuel. I’m teary eyed writing this as we have had some incredible moments (even if virtually). I hope you doing great Mora-Mora Cx
@@CarolineGirvan you are AMAZING 😘
I’ve been doing your workouts for 3 years,daily. My reference for discipline and resistance.
Thanks ❤🙌🇧🇷
Caroline I love your workouts!! I started training with you in 2020 and have never looked back ever since! Thank you for making me even stronger!!💜💖💙😊
You are so incredible to put this on both platforms. Love you CG ❤
100%
This feels like a dream!!! Thank you Caroline
‘Thank You’ isn’t grandiose enough for this post Caroline!! 💚💚
Caroline, you never cease to amaze us! Thank you for being all-inclusive.
WOW! I'm very happy. Thanks Caroline!
What???!!! Omg, so happy for you on hitting 3 million, and to see you on this platform again!!
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!
3 million subscribers! Congratulations!!! You made it possible, Caroline Girvan!!!! Hope you feel all the love and appreciation!!!! Thank you so much for everything you do to help us take care of ourselves!!!
Our queen is back!! 🔥❤️💪
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.
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!
I'm still following your exercises Caroline. Great to see you back
I cannot believe it! And I am so excited!! I am over the moon right now 🤩🤩 So happy that you are back Caroline!! ❤❤
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
Caroline. I can’t thank you enough for the amazing workouts that you have given us.
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 ❤
I cannot wait for this! Doing this tomorrow ❤❤Welcome Back 💃🏾💃🏾
Welcome back we miss you so much ❤
...oh Caroline, what a fantastic surprise!!! I'm on your App but I often come to visit you on YT, some of your videos have remained in my heart ! .... I'll do this one soon too! Your calisthenic are simply the best!!!!
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
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 ❤❤❤
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
What a wonderful gift to the community ❤ thank you so much! CGX is absolutely fantastic.
This so awesome Caroline! Thank you so much for thinking of anyone who follows you
Great to see you again, Caroline! ☺️ Congrats on 3 Million! ♥️
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!!
OMG 😍 She's back for us, I'm so emotional 😭
@CarolineGirvanf what discussion weirdo?
❤❤❤I'm so glad she's 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
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 🥺
The app is INCREDIBLE!!❤❤❤❤this looks amazing as ever!!!
Caroline, I missed you. I also can’t join your new, looks amazing , website program. But I will definitely do this video tomorrow. You are so inspiring and adorable. Thank you for checking back on CZcams. At 72 now, 3 years ago you are the one that got me trying weights. Love it. Thank you ❤
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!!
YESS CAROLINE!! YOUR BACK!!LET'S GO!!
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!
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
Hi Caroline, glad to see you again ❤️❤️
Yessss!!! I'm thankful for your workouts. I really can't afford CGX....so this is encouraging.
Caroline, you are really the best. Thank you. Best wishes
Love to see you back here on CZcams Caroline! Been doing all your older programs and I'm obsessed, thank you for this new workout
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 .
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.
You are so kind. Loved seeing this. I am doing the App and CZcams. Thank you! ❤
I can’t even fathom the love i have for a woman that i dont personally know😂 im so grateful for your channel
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
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
What a gift! Thank you, Caroline.
This was so exciting! Happy to see it and you too Ms. Caroline. Thank you 👏😀😍 Congrats on 3 million subscribers!