1 hour bodyweight full body workout | Calisthenic clusters

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 YouTube, 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  https://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

(bright lively music) ♪ Hey, hey ♪
(graphic whooshes) ♪ I don’t care at all ♪ (upbeat rousing music) – Hi everyone and welcome. So today we have a 60-minute
callisthenics workout. I know it’s certainly been a wee while since I have uploaded to YouTube, but I just want to come
here today to say thank you. We’ve reached 3 million subscribers and really built an awesome community. Within the Facebook group, we have over 215,000 members
within that private group. And I know many of youse
have your favourites, so you’ve maybe done EPIC
1 two or three times, you’ve maybe done IRON five or six times. and that applies with the
new programmes and workouts within the app that I
have been working on. And still to this day, I know that many of youse maybe don’t know that I do have a new
platform, my own app, CGX app, and it’s probably my fault because I haven’t really
done much marketing in regards to this platform. We’ve been building our
team, up to 22 in our team, but at the moment, no marketing team. So the platform has grown very organically through word of mouth, through
youse actually discussing with your friends and
family, your workouts. So would just also like to thank you for the growth of the CGX app. Within the CGX app, we
actually have four programmes. We have the Ultimate
Beginner, we have Beastmode, IRON, Unleash, and
currently running is Intent. And along with that, a whole
array of different workouts, so totaling just over 350
workouts at the moment. So yep, I certainly haven’t
been taking it easy. And only recently have we
launched the web version, giving you access to all my
exclusive programmes, workouts, meal ideas, form library, and evidence-based articles
right from a larger screen on your desktop or laptop. So if you’re already a
member using the mobile app, you can access the web platform for free. It’s ready to go. If you’re new, signing up on
the web also get you access to your mobile apps at no extra cost. We are beyond excited to launch this. We are constantly listening
to you, the community, and we have lots of
awesome plans in store. You can check out the new
web platform at cgxapp.com. Within the app, we also
have a huge form library where I go through all
of those main exercises that you will see reappearing
throughout these workouts, and along with many articles,
not just written by myself, but also experts in their field. That was one of the main reasons why I wanted my own platform. I never want to just
tell somebody what to do, rather to provide them
with the information so they can make an informed decision, an informed choice as to their
path they would like to take, especially when it comes to
nutrition and building muscle. There’s a lot of different
ways you can do it, and the more that you actually learn, the more you realise that
there’s not a perfect way to do anything. And today is reflective of
a way that I’ve always loved to workout, body weight. So I’m just gonna run through the workout so you know what’s coming. So I’ve taken inspiration for this workout from the recent cluster series and also the ongoing
current Intent programme. There is gonna be clusters
in today’s session and the finisher is gonna
resemble the Intent finishers, a four-minute complex. It’s all gonna be on the abdominals, but before that, the cluster sets. We have one straight set of an exercise followed by short cluster sets. These are short-duration sets
followed by a short rest. We perform the cluster sets for
either three or four rounds. Once we do that, we move
on to the next exercise. So you could look at it
as we’re doing one big set of an exercise and then
we completely move on. You’ll see the stability ball behind me. These are for stability ball rollouts. Instead of the stability ball rollouts, hip thrusts with a hamstring emphasis. The feet are further away from the bench. Push-up bars are completely
optional, as is the yoga block. I will be using the yoga block
for my close-stance lunges to increase the range
of movement available. Wedges, I’ll be using those
for my heel-elevated squats. Aside from that, you will
need your glute band, bench, and a mat. So yep, this is a perfect workout when you just want a wee
rest from those dumbbells. I really want youse to enjoy this workout. And these types of
workouts are quite funny in that we work to get stronger and lift heavier weights
gradually over time. And today, we’re gonna take all that away, just your body weight
and it’s not any easier. And in fact, some of the strongest people
I know really struggle with these types of workouts. So yeah, I think that’s it. Again, I would just like
to say a thank you so much for all of your support, your
suggestions, your feedback, and your words of inspiration for me. I hope that no matter where
you are in your journey, whether you’re doing EPICM,
whether you’re in the gym, whether you’re in the home like me, I really do hope that you’re
enjoying your training. At the end of the day,
training is for life. 60 minutes, body weight only. Are you ready? Let’s go! (graphic whooshes)