Lean muscle fast
Never wait for the squat rack again – use your bodyweight to grow
Follow our kit-free workout to look amazing this summer
To convert your bodyweight into muscle-building currency you need to get creative. This plan from bodyweight-training master Sean Bartram, who helps the Indianapolis Colts cheerleaders develop show-stopping gymnastic power, does just that.
“Think of your body as an empty barbell,” he says. “Changing the pace you move it with, holding awkward positions, adding instability and shaking up classic moves you’ve done all your life serve as the 20kg weight plates you load it up with.”
The result will be increased body awareness, fortified connective tissue and increased hypertrophy from press-ups and planks. You’ll get big, strong and powerful without ever stepping onto the weights room floor – or into a fight with the guy hogging the weight belt.