This gym workout may only use your bodyweight, but requires three bits of equipment – a sets of aerobic steps or box, pull-up bar and back extension machine – and we’d wager even the most impressive home gym lacks the latter.
1 Contra-lateral step-up
Sets 3 Reps 10 each side Target hamstrings, quads, glutes, shoulders
Step up with your right foot and as you come onto the box punch directly upward with your left arm without putting your left foot on the box.
2 Modified V-sit
Sets 3 Reps 20 Target abs, core
Keep the tension on your muscles by not letting your heels or shoulders touch the ground.
3 Press-up get-up
Sets 3 Reps 20 Target chest, triceps, quads, glutes, core
Perform a press-up, then bring your feet underneath you and drive through your legs to stand up in one continuous movement.
4 Bird dog
Sets 3 Reps 10 each side Target core, hips, shoulders
Simultaneously lift your right arm and left leg off the floor. Hold for five seconds and then swap sides, holding for another five.
5 Pull-up
Sets 3 Reps 8-15 Target lats, upper back, core
Draw your shoulder blades together at the top and lower yourself all the way down. Repeat up to 15 times, depending on your ability.
6 Back extension
Sets 3 Reps 20 Target lower back, core
Don’t go beyond the point at which your body forms a straight line.
