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    This Powerful Bodyweight Workout Tones It All – Fast

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    No gym? That’s no barrier to getting your sweat on. Get stronger with this fun bodyweight workout that you can perform in the comfort of your own home. The only piece of equipment that you’ll need is your coffee table or a bench.

    This all-over bodyweight workout was created by personal trainer and founder of Fit Best Training, Renché Seyffert.

    To complete this workout, work in intervals. For intermediate to advanced athletes (yes, you!) work with the 50/10 principle. This means you’ll work for 50 seconds, then rest for 10 seconds.

    If you’re a beginner athlete, use the 40/20 principle. Work for 40 seconds, then rest for 20. Rest for one minute after each round and aim to complete three to four rounds in total. We’ll warn you: it’s a doozy!

    Watch PT Renché Seyffert demo the moves, then read on for the technique notes.

    The Living Room Bodyweight Workout

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    1/ Single Leg Skater Sit Squats

    Stand in front of the edge of the coffee table on your right leg.

    Jump sideways to your left and land on your left leg in front of the left edge of the coffee table.

    Still only on your left leg, lower yourself down into a sitting squat, placing your bum firmly onto the table.

    Get back up by pushing from your left heel upwards, using your calf muscles, hamstrings and glutes.

    Jump to your right side and land on your right leg before lowering down into your sit squat. That’s one – keep going!

    READ MORE: Transform Your Legs With This 20-Minute Home Workout

    2/ Incline Push Up with Clap

    Get into a plank position with your hands on top of the table, shoulder-width apart.

    Keep your feet hip-width apart and bend your elbows as you lower your chest towards the table.

    With an explosive movement, push yourself away from the table, forcing your arms and upper body into the air and clapping your hands. Return to the starting position and repeat.

    3/ Plank Cross Tap to Bear Jumps

    Start in a plank position with feet hip-width apart, elevated on top of the table.

    With your hands on the floor, shoulder-width apart, jump onto all fours, then jump back into a plank.

    Tap the left foot to the right side underneath the body.

    Move back to the plank position and tap the right foot to the left side underneath the body.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    4/ Tricep Dip – Alternating Toe Tap

    Get into a tabletop position facing the ceiling with your hands on the table, keeping your feet on the floor.

    Bend your elbows as you lower yourself towards the floor.

    Straighten your arms to move back up to the starting position. Ensure that you use your arms to perform the movement and not your hips or legs.

    Once back to the starting position, tap your left hand with your right foot. Repeat on the other side.

    5/ Side Plank Hip Dips on Right

    Stand in a side plank on your right elbow.

    Raise your left leg on the table and ensure the right leg is suspended in the air, under the table surface.

    Dip your hips towards the floor and back up. Repeat on the other side.

    READ MORE: This Beginner Callisthenics Workout Builds Serious Strength & Mobility

    6/ Step Up Reverse Lunges

    Start by standing with both feet on top of the table.

    Slowly step back with one of your legs into a reverse lunge.

    Make sure both knees are bent and your back is straight. Ensure that your knee (of the foot in front) does not go over your toes.

    Bring back your leg to the starting position and repeat on the other leg.

    Once you have found your rhythm and balance, you can speed it up a little and add a hop on top of the table when changing your legs.

    7/ Elevated Sit-Ups

    Start by lying flat on your back on the floor and place your feet and calves on table.

    Extend your arms over your head using your abdominals, as you lift your upper body and crunch down so that your hands can touch your feet.

    Slowly lower yourself back down to the floor to the starting position and repeat. More

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      This Beginner Callisthenics Workout Builds Serious Strength & Mobility

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      If you’ve ever watched gymnast Caitlin Rooskrantz perform gravity-defying feats, you’ve probably wistfully imagined yourself being *that* strong and flexible. The truth? Those fabulous moves are built on callisthenics: the body-weight workout style that prioritises using your own body as the weight. Practising body-weight moves is an effective way to build functional strength and sculpt sexy, lean muscle tone. And, in case the title didn’t clue you in, you can start as a total beginner and still feel like Simone Biles. Ahead, reasons to tap into callisthenics workouts and the moves to start with.

      Why callisthenics workouts are so good

      You can do it anywhere, anytime

      The great thing about body-weight training (or a callisthenics workout, as it’s technically called) is that you can do it pretty much anywhere with minimal equipment. That’s because you’re using your own body weight as the load and gravity to create resistance. Also, most of the time, you don’t need to move very far, so it can be done in relatively small spaces, depending on what you’re doing.

      It builds killer abs

      There’s a lot of balance and stabilising required in body-weight moves, so your core will work overtime (yay, abs!) Plus, having this improved stability means less falling around in the long run, making you sturdy and strong.

      Callisthenics sculpts your upper bod

      All the pulling and pushing you do with your upper body will sculpt your back, arms and shoulders. If you’re aiming to try a pull-up or handstand, these moves will help you reach those goals.

      How to do this beginner callisthenics workout

      These moves, from Tim and Jacko of the training community School of Calisthenics,  are ideal as callisthenics for beginners starting body-weight training. And all they require are a floor with a cushioned surface (like an exercise mat, carpet or grass), a wall and something to hang from. We’ve used gymnastic rings, but a straight bar at your local park will also work fine.

      Tim and Jacko from School of Calisthenics, with trainer Hayley Ryan, show us how to master these moves…

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      1 Frog Stand

      This foundational move helps you build the upper-body strength and balance that you’ll need for more advanced body-weight moves like freestanding handstands. If you find your feet can’t lift off the ground, that’s totally fine. Over time, you’ll build enough strength to lift them!

      2 Wall Walk

      As adults, we don’t spend much time upside down, so this is a fun challenge. Keep your core braced and only go as far as you feel comfortable, but aim to walk a bit closer to the wall every time.

      3 Dead Bug

      This body-weight move from Pilates works different core muscles simultaneously, strengthening your stabilisers, lowering your injury risk and improving your coordination. Be sure to keep your lower back glued to the floor at all times.

      4 Hollow-Body Hold

      Kind of the upside-down cousin of a plank, this isometric body-weight move (holding a single position; not moving) targets your whole core from multiple directions. It’s brilliant for building core strength, as well as body position patterning to protect your lower back in other exercises. The goal is to create a bowl shape with your body. Again, keep your lower back glued to the ground at all times. See how long you can hold it for.

      5 Hollow-Body Rock

      This is a classic example of how a body-weight move can turn into a fun game. Once you can do the hold for 10 seconds without breaking form, the goal is to rock back and forth like a rocking horse, while in that hollow-hold position. Way easier said than done.

      6 Skin The Cat

      You might need a few practice rounds to really nail this, and that’s ok. It’s a good idea to warm up the shoulders before attempting this one (check out this warm-up you can do with a broom). Then, see how many reps you can knock out. Even if you can’t skin the entire cat, you’ll still get a top callisthenics workout.

      Try these workouts next: More

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      6 Workout Moves You Can Actually Do With Your Dog

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      Working out with your dog doesn’t just benefit your health. It can be a real treat for your pet – and for you. “A dog is the best motivator you’ll ever have,” says Tricia Montgomery, founder and president of K9 Fit Club, a fitness club for people and their pets. “All they want to do is spend time with you and please you,” she says. “They look forward to it.” And although they won’t judge you for skipping workouts, it’s tough to say no when you have to face a wagging tail.

      Montgomery created this 30-minute circuit, which alternates between cardio and body-weight training moves, to give you and your canine a heart-pumping full-body workout.

      The only equipment you need is your leashed four-legged friend. Holding the leash, warm up together with a minute-long power walk, then perform high knees and butt kicks until you feel loose. Standing in place, perform arm circles while your dog stands next to you until your shoulders feel warmed up.

      Then repeat the following circuit three times, two to three times per week:

      Rover’s reverse lunges with paw

      Tell your dog to sit. Then face him with your feet together. Step back with one foot so that your front leg is bent at a 90-degree angle with your knee directly above your ankle. At the bottom of each lunge, ask your dog for his paw to “shake.” Release the dog’s paw as you stand to return to your starting position. Repeat on the other side, and ask your dog for his other paw. Repeat for 20 reps.

      NOTE: If your dog doesn’t know how to “shake” or won’t do it 20 times, pat him on the head instead.

      READ MORE: Are Stiff Joints Affecting Your Pet This Winter?

      Sit-and-stay side shuffles

      Holding the leash so your dog moves with you, perform a side shuffle across the room or workout area. Then, facing the same direction, shuffle back to your starting position. Repeat 10 times.

      Paws push-ups

      Ask your dog to sit or lie down next to you while you get into push-up position. Keeping your abs tight, and elbows tucked into your sides, lower your body until it hovers above the ground, then push back up. Do as many as you can, dropping from your toes to your knees if needed. While you recover, have your dog do five Doggy Push Ups: Tell him to sit, then lay down five times.

      READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

      Waggin’ wall sit

      With your back against a wall, sit so your knees are bent at a 90-degree angle. If your dog is small, hold him. If your dog is large, ask him to put his paws on your lap to increase the challenge. Hold the wall sit for up to one minute.

      High-paw knees

      Perform high knees back and forth across the room or outdoor space while your dog walks or jogs next to you. Repeat for one minute.

      Puppy planks

      With your dog laying next to you, get into push-up position on your toes or knees with your elbows under your shoulders. Tighten your core and make sure your butt is aligned with your shoulders so your body forms a straight line. Hold for up to one minute while breathing normally. More

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      Consider This Yoga HIIT Workout A Total-Body Shred

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      Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

      Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

      How to do this yoga HIIT workout

      Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

      To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

      Move 1

      Start in a down dog position and from there, move to plank, pulling the right knee to chest.

      Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

      READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

      Move 2

      Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

      Jump or step to an upward-facing dog position and repeat for 40 seconds.

      Move 3

      From a down dog position, bend your knees and sit back onto your heels.

      With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

      Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

      READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      Move 4

      From a forward fold starting position, walk out on your hand to a plank.

      Lower your body to perform a push-up in a ripple-like manner with your hips first.

      Walk back to forward fold. Do one quick jump or step to plank and back.

      Keep repeating the flow for 40 seconds.

      Move 5

      Lie on your back with feet apart and arms overhead.

      Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

      For detailed demos of the moves, watch PT Phia-Lee do the moves here:

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      Try these workouts, too: More

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      Tone-Up From Head To Toe With This Killer 15-Minute Workout

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      This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

      This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

      How to do this tone-up workout:

      Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

      The Tone-Up Workout

      One-Leg Squat, Floor Reach And Press

      Stand with your feet hip-width apart and your arms at your sides.

      Bend your left knee, lifting your foot behind you.

      Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

      Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

      Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      Push-up Crawl

      Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

      Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

      Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      Front Lunge Floor Reach And Reverse Twist

      Stand with your feet hip-width apart and your arms at your sides.

      Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

      Bending forward, try to touch the floor on either side of your left foot.

      Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

      As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      Grand Plié Squat, Reach And Jump

      Stand with your legs wide apart, toes turned out, and arms at your sides.

      Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

      Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

      Watch one of our WH staffers perform the moves:

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      9 Bodyweight Exercises That Will Improve Your Mobility

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      Bodyweight training serves as your foundation and is the driver of all of your other strengths and skills. And the ability to move and control your bodyweight is very important for daily life. In fact, even if you don’t realise it, you are performing variations of bodyweight exercises every day.

      That’s why we turned to a pro to help create a wuick workout you can do any time, any place. Co-owner of Pride Fighting Academy, Jess Mouneimne takes us through nine bodyweight exercises that will improve your mobility.

      Meet The Expert: Jess Mouneimne is a pro fighter and the co-owner of Pride Fighting Academy.

      How To Do This Bodyweight Mobility Workout

      Each exercise done for 45 seconds with a 15-second rest. Repeat the circuit 3 times for a sweaty bodyweight HIIT session. If you have any injuries, please check with your medical practitioner to see if it safe for you to do the following bodyweight exercises. Remember to have fun!

      1. Rolling cobra

      Start in a hovering child’s pose and extend your legs up to a down dog (A) Shift your weight forward, round your back as you move through a plank, and then a hanging cobra style position (B). Continue for 45 seconds.

      READ MORE: Your 4-Week Home Workout Plan To Get Fit And Strong AF

      2. Beast reach to high plank

      From hovering child’s pose spring your knees forward to a high plank. Reach and repeat for 45 seconds (A).

      3. Beast reach, high plank, runners lunge

      Move from hovering child’s pose to high plank and then step your foot on the outside of the same side hand for runners lunge (A). Reach back to hovering child’s pose (B). Repeat alternating sides for 45 seconds.

      READ MORE: The Best Back Stretches To Tackle Upper And Lower Back Pain, From A Yoga Instructor

      4. Beast reach, high plank, runner lunge to sit through

      Once in runner lunge, lift your back foot up through the middle of the body (A). Lift the opposite hand off the floor too, balancing on one hand and foot (B). Come back to your starting position and repeat for 45 seconds.

      5. Crocodile push-ups

      Starting in a standard push up position (A). Bend your elbows as you bend one knee and bring the leg to your elbow (B). Repeat both sides for 45 seconds.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      6. Broad jump and back crawl

      Start standing, bend your knees, and jump as far forward as you can. Come down to a tabletop with knees off the mat and shuffle backward in this position (A). Repeat 45 seconds.

      7. Shoulder taps to yoga squat

      Starting in a tabletop with knees off the mat (A). Tap each shoulder four times and then jump forward landing in a yoga squat (B). Jump back and repeat for 45 seconds.

      8. Hip ups

      Start lying on your back, legs off the floor, in line with your hips (A) Draw your knees into your chest and send your hips up high as you stack your legs over your hips (B). Repeat 45 seconds.

      9. 2 Point arm extensions

      Starting in tabletop with knees off that mat (A)  Extend opposite arm and opposite leg out (B). Draw the arm and leg while allows the elbow and knee to touch (C). Repeat both sides for 45 seconds.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Watch The Workout Video Below And Follow Along:

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      This No-Gym Workout Is Ideal For The Holidays

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      Going away for the holidays? This travel-friendly no-gym workout routine by trainer Johno Meintjies can be done anywhere. And it does the job in just 15 minutes!

      Unlike weird carpet designs, gyms do not come standard with every hotel. So top trainer Johno Meintjies created these simple but effective workouts that you can do in any space – even small. They use only your body weight and the kind of props you would normally find in a hotel room or at home.

      The 15-minute no-gym workout

      This no-gym routine, by Meintjes, is a classic example of a travel-friendly workout. It uses only your body weight and a pair of light weights or cans to sculpt your body from top to bottom. “The most important thing about this workout is that it’s nothing new,” says Meintjes. “Everyone has done these moves, but it’s the intensity that’s the key and also getting the foundation right. If you can master the technique and then bring in the intensity with the recovery, your results will be fantastic.”

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      Do the workout

      The workout is designed into blocks, each consisting of 60 seconds’ strength work, 60 seconds’ dynamic strength work, 90 seconds’ flat-out cardio and then 30 seconds’ rest. “The recovery is important because you need to be working at maximum the whole time,” says Meintjes. The fourth and final block works differently. There are no strength moves; it’s just ninety seconds of flat-out, high-intensity cardio. “This last block is divided into divided into 30-second blasts of three different exercises,” says Meintjes. “You’ve done two of them before: squat jumps and high knees. Now we’re adding a burpee.”

      Watch a WH staff member perform the moves…

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      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      Your Moves

      BLOCK 1

      1/ Squat to Kick x 60 secondsAlternate sides each rep.2/ Running Man x 60 secondsFocus on your breathing, keep your bum down and core stable.3/ High Knees x 90 secondsGo as fast as you can.4/ Rest x 30 seconds

      BLOCK 2

      1/ Lunge Pulse x 60 secondsSo 30 seconds on one side, then switch.2/ Push-up to Fly x 60 secondsAlternate arms each rep.3/ Jump Squats x 90 secondsMaintain a wide stance. Jump as high as you can.4/ Rest x 30 seconds

      READ MORE: The 3 Stretches You Should Be Doing Daily

      BLOCK 3

      1/ Weighted Air Punch x 60 secondsHold light weights or identical cans in your hands.2/ Squat Pulse x 60 secondsKeep feet shoulder width and heels flat down.3/ Lateral, Wide, Deep Single-Leg Jump x 90 secondsIt’s a mouthful, but it’s really just jumping side to side. Make it as explosive as possible.4/ Rest x 30 seconds

      BLOCK 4

      1/ Squat Jumps x 30 seconds2/ High Knees x 30 seconds3/ Burpees x 30 seconds More

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      How To Burn Calories Without Actually Exercising

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      Can one exercise without actually working out? The answer is ‘Yes’! Real talk: According to the Heart & Stroke Foundation Of South Africa, one should get in a minimum of 150 minutes of physical activity each week. This brings an array of benefits.

      Firstly, engaging in regular movement enhances physical fitness and boosts overall health.

      It elevates cardiovascular endurance, strengthening the heart muscle and improving blood circulation throughout the body.

      Additionally, working out helps control weight by burning calories and building lean muscles.

      Moreover, it plays a vital role in preventing chronic diseases such as obesity, diabetes and hypertension by regulating blood sugar levels and lowering blood pressure.

      Furthermore, exercise acts as a natural mood booster due to its ability to release endorphins – the feel-good hormones – which reduce stress levels and alleviate symptoms of anxiety or depression.

      Saying all of that, in terms of working out, the struggle is a very real thing during the holidays. Sun’s out, and all you want to do is have fun in the outdoors. Motivation to get your booty to the gym is very low. But we have a solution! You can get your minutes in and still have summer fun.

      Here are a few simple tricks you can use to turn your days into simple workouts, without actually exercising.

      1. Take A Hike To Burn Calories

      Climbing a mountain beats another lap of your local park. But varying the elevation will benefit more than your boredom. While walking uphill replicates moves like lunges, the descent is an effective muscle builder, too – because it’s an eccentric (muscle-lengthening) exercise, the result is muscles braking as they resist the pull of gravity. It’s the same action as lowering a weight to the ground against resistance. What’s more, research from the Vorarlberg Institute in Austria found that the descent was almost twice as effective as the ascent at removing blood sugars and improving glucose tolerance in hikers. At the risk of sounding like your mum, please do wear proper footwear.

      2. Lighten Up To See More Gains

      Whether your baggage allowance is set by FlySafair or the space in the boot of your car, we suspect your 12kg kettlebell isn’t making the cut. But you don’t need to lift heavy to get results. A Medicine & Science In Sports & Exercise study found that exhausting your muscles with a 300-rep set triggers your muscles’ stress response – in a good way. Granted, that’s a lot of reps, but you could balance a book in the other hand, too. So, if you have a bit of weight in your backpack while hiking or walking around – it’s a good thing.

      3. Build Strength On The Beach

      If you’re heading to a stretch of sand in the next few months, swap pounding the pavements for a softer terrain. Sand absorbs more energy than firm surfaces, recruiting more muscles in your legs, as well as engaging more of your core. It could even reduce your risk of injury, with a 2017 study published in the European Journal Of Sport Science finding that women who ran on soft sand experienced less muscle damage and inflammation than those who ran on grass 

      4. Stretching Is Exercise

      Whiling away an afternoon on the picnic blanket? Put that time to good use by giving your muscles a stretch. The Journal Of Applied Physiology reports that stretching a muscle has a similar effect to weight training: both cause micro tears that stimulate your cells to boost growth. Target your quads, calves and hams (no, not the sandwiches).

      READ MORE: What Is Cozy Cardio On TikTok? Trainers Weigh In On The Comfy Workout Trend

      5. Take The Top Down

      Make your holiday hire car a convertible. Studies by Concordia University in Canada found that an hour behind the wheel of a sports car caused a measurable rise in growth hormone, hitting the accelerator on your muscle-building progress, not to mention your tan. Just check your weather app first if you’re staycationing.

      READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

      6. Strokes Of Genius

      Admittedly, the pool is more about posing than performance at this time of year. But for those brief few laps, swap freestyle for butterfly. It relies heavily on the upper body, fatiguing you faster. Plus, it looks pretty pro. Arms day, done. Leg day? Use the lilo to do some kicks.

      7. Join The Exercise Band

      Gyms might be open, but you can still make gains from your lounge (or garden). Research in the Journal Of Strength & Conditioning rated the chest press against the resistance band push-up and found both to be equally effective. Bands also come in handy for the three-legged race, if you’re inclined to turn your workout into a sports day.

      8. Use The Park As Your Playground

      Don’t fancy sweating it out indoors when themercury is rising quicker than the numbers ona December wedding guestlist? Worry not. Thispark-friendly circuit, designed by PT SamanthaMcGowan (@samsays_pt), is calibrated to deliveras big a lift as anything the gym floor has tooffer. Do 12 to 15 reps of each move, completingas many rounds as possible in 10 mins.

      Triceps Dip

      This one’s a toughie, so start with your knees bent. Place your hands on a bench and lift yourself up, then dip your hips, keeping your elbows tucked. Fancy a challenge? Straighten your legs.

      Decline Push-up

      Master the incline version first, with your hands on a bench and feet on the floor as you push up. Switch to the opposite way when you’re feeling strong.

      Shoulder press

      Shoulder presses require balance, as well as strength, so the seated version makes a slightly easier option. Take one dumbbell (or two) and slowly lift it overhead with your palm facing inwards. Try it standing once that’s nailed.

      9. Take A Break

      After all of some movement, finally, don’t be afraid to do, well, nothing at all. In a University of Tokyo study, those who took three-week breaks within a six-month plan saw similar improvements in muscle mass to those who trained continuously. In that case, we’ll see you next month. More

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      This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

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      Bored of bodyweight movements? We get it – you probably feel like you did enough of them to last a lifetime in 2020 alone. But before you toss them aside, hear us out: Even though it’s easier to come by equipment these days, bodyweight exercises still play an important role in fitness. And this bodyweight challenge will show you just that.

      “Bodyweight movements are the foundation to being able to load heavier,” says Certified Personal Trainer Lauren Kanski. “Everyone wants to lift the heavy weights, but very few people move well without weight. Balance and stability with proper form is more important than how heavy our equipment is.”

      READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

      And in case you’re doubting the effectiveness of bodyweight exercise, don’t worry: You can still make strides, according to Kanski, as long as you stay consistent and follow a progressive programme.

      Enter this four-week bodyweight challenge, in which you’ll progress in skill rather than simply adding more sets and reps. (Because who wants to do 37 glute bridges anyway?)

      You’re guaranteed to feel like even more of a badass (it’s possible, trust) when you can do perfect burpees and supermans in week four, but that’s not all. “There’s a huge mental component to movement,” says Kanski, who created this exclusive plan for WH. “You can have the strongest muscles in the world, but they cannot function without sensory input from the brain.” That’s why establishing a rock-solid mind-body connection pays off in the long run. “And when we focus on components of the skill itself, the brain has to adapt in a good way,” Kanski says.

      READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

      What’s more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a team – crucial to becoming fitter and preventing injury.

      Think of this sweat test as a total-body training programme in disguise. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!

      A few things to keep in mind for this challenge: First of all, Kanski recommends inviting some friends or family members to join in, too. “Community makes it easier to stick to it,” she says. And don’t forget to take note of the steps you take toward your goals.

      “Most people can set goals and have a vision, but they don’t track their progress closely enough,” Kanski explains. “So it becomes impossible to know what to change or reevaluate in order to stay on track.” In other words, she says, what gets measured gets managed.

      Your New Year Bodyweight Challenge

      Time: 15 to 20 minutes each

      Equipment: none

      Good for: total body

      Instructions: Do each week’s workout three times, ideally on nonconsecutive days. Perform three sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between moves. Then continue on to the next.

      Pro tip: Also aim to add three or four days a week of low- or moderate-intensity, low-impact cardio, like walking at an incline, spinning, or rowing, to let your joints and muscles recover while improving cardiovascular health.

      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

      Week 1

      High Plank

      How to: Start at the top of a pushup with wrists under shoulders and feet together – you can separate them to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds. That’s 1 set.

      Superman With Legs Down

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs, and forehead on floor. That’s your start position. Contract core and lift head, chest, and arms a few centimetres off floor. Keep neck neutral by gazing just past nose, and extend arms straight forward. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Bilateral Glute Bridge

      How to: Lie faceup with legs bent, feet hip-width apart and flat on floor about a ruler’s length from butt, ankles under knees. Contract core and lift hips. Pause, then lower back down. That’s 1 rep. Do 10 to 12.

      Frog Hop

      How to: Start in a high plank with hands directly under shoulders and body forming a straight line from head to heels. Jump feet forward to just outside hands, coming into a low squat position. Jump back to start. That’s 1 rep. Do 10 to 12.

      Split Squat

      How to: Stand with legs staggered, right leg forward and left back, left heel high. Bring hands together in front of chest and lower body until both knees are bent 90 degrees, then return to start. That’s 1 rep. Do 10 to 12, then repeat on opposite side.

      READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

      Week 2

      Incline Pushup

      How to: Start in a plank with hands elevated on a chair, bench, or step. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line. Press back up to return to start. That’s 1 rep. Do 10 to 12.

      Superman With Legs Up

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Contract core and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose and straighten arms. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Glute Bridge Holds

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

      Squat Thrust

      How to: Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air at the top. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Forward Lunge

      How to: Start standing with feet shoulder-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles. Press through right foot to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: The Right Way To Do Reverse Lunges

      Week 3

      Pushup

      How to: From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. Pause at lowest point, then press back up to start. That’s 1 rep. Do 10 to 12 . (Full pushups too hard? No prob – perform with knees on floor.)

      Superman Hold

      How to: Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor. Contract core, squeeze glutes, and lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.

      Marching Glute Bridge

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor by sides. Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip. Lower it back down, then repeat on opposite side. That’s 1 rep. Do 10 to 12.

      Squat Jump

      How to: Stand with feet shoulder-width apart, then lower into a squat, and jump up into air. Land gently back in squat. That’s 1 rep. Do 10 to 12.

      Step-Up

      How to: Begin standing in front of a stair or box with hands on hips. Put right foot flat on top of elevated surface, then transfer weight into it in order to bring left foot up and rest it next to right. Reverse movement to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: This 13-Move Upper Abs Workout Will Help You Sculpt Those Six-Pack Muscles

      Week 4

      Pushup Isometric Hold

      How to: Start in a high plank, then bend elbows to lower down as far as possible while keeping body in a straight line from head to heels. Hold for three counts, then press back up to return to start. That’s 1 rep. Do 5 or 6.

      Superman Hold

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Engage abs and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just in front of nose to keep neck neutral, and extend arms straight forward. Hold for 45 seconds. That’s 1 set.

      Broad Jump

      How to: Stand with feet under shoulders, knees bent, hips pushed back, and arms extended behind body. Use momentum to jump as far forward as possible, bringing hands to clasp in front of chest. Land gently in a shallow squat. That’s 1 rep. Do 10 to 12.

      Burpee

      How to: Stand, then swing arms overhead and jump a few inches into the air. Land softly, then immediately fold forward to place palms on floor and hop feet back into a high plank. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Single-Leg Deadlift

      How to: Stand with weight on left leg and arms by sides. Hinge forward at hips to simultaneously lower upper body toward floor while lifting right leg into the air until both are parallel to ceiling and body forms a T shape; extend arms straight down in line with shoulders for extra balance and stability. Slowly return to start. That’s 1 rep. Do 10 to 12 per side.*This article was originally published on Women’s Health US More