Park the weights and harness your own bodyweight with this four-week gym-free plan
The power is in your hands. And in your arms, legs and torso too. ‘Bodyweight training is strength training,’ says coach Andy McKenzie, who devised this plan. ‘It’s all you need to stay in shape for life.’
The plan is beginner-friendly and designed to help you burn fat, but it will also make you stronger and keep challenging you because, as your muscle mass grows, the bodyweight you’re shifting is growing too.
The exercises can be performed at home or in the park. All you need is a TRX or rings for suspension moves, and a sturdy branch to substitute for the moves that need a pull-up station.
Week one focuses on strength and power with sprint finishes to maximise fat loss. In week two the intensity steps up with timed sets and max-rep moves. ‘These build serious muscle and functional strength,’ says McKenzie. Weekly core-focused days fix any chinks in your body armour, helping both bodyweight training and compound lifts, so when you return to the barbell you’ll be punching it through the roof.