Park the weights and har­ness your own body­weight with this four-week gym-free plan

Men's Fitness - - Body Work -

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.

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