Your No Gym, No Excuse Workout Plan
Incinerate fat and pack on muscle without lifting a weight
There’s nothing quite like an outdoor workout on a sunny summer day. That’s why we asked Bruno to come up with a total-body workout that you can do anywhere – at the beach while you’re on holiday or in your backyard at home. See “Use It!” (below) to tailor the workout to your goal.
1. Single-Leg Push-Up
Assume a push-up position with your arms straight and hands below and slightly wider than your shoulders. Raise your left foot. Bend your elbows and lower your body until your chest nearly touches the floor. Pause, and push your body back up. Do all your reps with your left leg elevated; then repeat with your right leg elevated. Reps: 8 per leg.
Related: This Upper Body Push Workout Will Pack Mass Onto Your Chest, Shoulders & Tri’s
2. Step-Through Lunges
Assume a lunge position with your right leg forward, your right knee bent 90 degrees. Now take a big step forward with your left foot, dropping again into a lunge position, this time with your left leg forward. Step back to return to the initial lunge position. That’s 1 rep. Do all your reps, switch legs and repeat. Reps: 8 per leg.
Related: Walking Lunge Variations That Melt Body Fat
3. High Plank with Shoulder Tap
Assume a pushup position with your arms straight and hands below and slightly wider than your shoulders. Keep your body straight as you raise your left hand and bring it up to touch your right shoulder. As you do, don’t let your hips shift. Place your hand back on the floor. Repeat with your right hand and left shoulder. Reps: 12 per side.
Related: 13 Variations Of The Plank That Will Sculpt Your Core To Perfection
How to do it: Perform the workout as a superset. Do all your reps of the first exercise, then all your reps of the second exercise, then the third. That’s 1 superset. Rest 1 minute. Repeat, doing the prescribed number of supersets. (See below.)
Related: Is Muscle Soreness Really A Sign Of An Effective Workout
Use It!
As a warmup for a run: Complete 2 supersets.
To build more muscle: Do 4 slow, controlled supersets.
To burn more fat: Do 6 to 8 supersets at a fast pace, making sure to use good form.
Trainer: Ben Bruno
Time: 30 minutes
Frequency: twice a week
READ MORE ON: bodyweight full body no equipment total body workout