You don’t need complicated rep schemes, half a dozen different timers and a bigger selection of bands than the Grammys to get a good buzz from a home workout. You don't even need any equipment.
Build muscle and stamina, torch calories and kick off a flood of feel-good hormones ahead of the weekend with this bodyweight workout. It may be simple, but it won’t be easy.
You’re going to be working in ladder format, starting with 20 reps of each exercise, followed by 19 of each, then 18, working your way down to a single rep of each. When all is said and done, you'll have clocked up an impressive 210 reps of each movement.
Rest and break as necessary to maintain good form, but don’t dawdle - move at the most athletic pace you can. You've got the rest of the weekend to relax, after all.
1) Plank Head-Taps x 20-1
(A) Assume a strong plank position with your wrists, elbows and shoulders in line. As ever, try to maintain a rigid structure from your ankles to your shoulders.
(B) Gently tap the side of your head with one hand (B), then the other. Alternate your hands with each rep.
2) Press-Up x 20-1
(A) After your final head-tap, maintain your plank position with both hands on the ground
(B) With a controlled tempo, flex at the elbow, lowering your body until your chest touches the floor. Push back up explosively until your elbows are fully extended. (If you only have one ‘bell, perform regular push-ups)
3) Split Squat Jump x 20-1
(A) Step one foot backward and sink into a deep lunge, with your rear knee lightly touching the floor
(B) Explode upward, switching legs mid-air to land in a lunge position with the opposite leg forward. Repeat the movement, alternating legs each rep.
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