Full Body Bodyweight Home Workout
Burn calories and build strength at home with this punishing bodyweight session
If you’re after more muscle and want to lose the waistline, then you’re already equipped to achieve. This full-body circuit uses just your own weight to build up strength, whilst the short rest times mean you’re burning extra calories. Do all the moves in order, three times a week, with a day off between each go. You’ll be a leaner, stronger, richer man for it.
- Pistol Squat
Sets: 3 / Reps: 14 / Rest: 30 secs
Stand with your feet in a narrow stance and lift one leg off the floor. Bend your standing knee to squat down as low as you can while keeping your back straight. Push back up to the start position through your heel, then switch legs and repeat. That’s one rep.
Sets: 3 / Reps: 20 / Rest: 30 secs
From a standing position squat down until your thighs are parallel to the floor and place your palms on the floor. From there kick your feet back as far as you can while keeping your arms extended. As soon as your feet land jump them back in towards your hands, then jump up into the air. Land and immediately squat down to go into the next rep.
- Handstand Wall Walk
Sets: 3 / Reps: 10m high / Rest: 30 secs
Position yourself in a handstand position with your feet planted against a wall. Move your hands forward and walk down the wall until you reach the bottom.
- Spaceman Jump
Sets: 3 / Reps: 30 secs / Rest: 30 secs
With your feet shoulder width apart, sink down then push up explosively off your right foot to launch your body to the left, landing on your left foot. Sink as you land and immediately push off in the opposite direction. That’s one rep.
- Standing Long Jump
Sets: 3 / Reps: 8 / Rest: 30 secs
Lower yourself into a squat position with your feet shoulder-width apart. Swing your arms back and use them to propel yourself forward, then bring your legs forward for additional momentum. Jump as far as you can and land on the soles of your feet.
- Side Planks
Sets: 3 / Reps: 4 / Rest: 30 secs
Lie on your left side with your knees straight and prop your upper body up to take its weight on your forearm. Brace your core and raise your hips until your body forms a straight line. Hold this position while breathing deeply. Then roll over and repeat on the other side.
- Bench Dips
Sets: 3 / Reps: 12 / Rest: 60 secs
Stand facing away from a bench, grab it with both hands at shoulder-width. Extend your legs out in front of you. Slowly lower your body by flexing at the elbows until your arm at forearm create a 90 degree angle. Using your triceps lift yourself back to the starting position.