USE YOUR BODY
No access to kit? Make gains with nothing but bodyweight with this simple upper/lower-body workout. Do the moves as pairs, resting for 60 seconds. Do four rounds
39 1A Handstand press-up Reps 8
“The ultimate in getting boulders for shoulders,” says School Of Calisthenics co-founder Tim Stevenson. “You can progress by working through whatever range of movement you can manage but the end goal is to get your face to the floor.” Find a pole or tree and kick into a handstand with your feet resting on it. “Screw” your hands into the floor by twisting your elbows so they point behind you. Keeping your elbows close to your body, lower down as far as you can and then push up.
40 1B Pistol squat Reps 4 each leg
“A real test of not only strength but also stability and mobility,” says Stevenson. “Tight hips, short hamstrings and restricted ankle range of movement can be kryptonite – but that’s why you should do it.” Stand on one leg with the other leg straight and hovering just off the ground. Start the squat by sitting back and down – if you fall backwards you may need to work on your ankle mobility but as a quick fix, put something under your heel to elevate it. If the hip flexor on your non-standing leg starts screaming, do more foam rolling.
41 2A Diamond press-up Reps 8
“If you choose to you can focus on one specific type of press-up that is particularly challenging to build more strength,” says Stevenson. “Start with the diamond, but move up to the one-arm or ‘typewriter’ variations.” For this one, just bring your index fingers and thumbs together into a diamond shape – it’ll make the move much more challenging.
42 2B Shrimp squat Reps 4 each leg
Grab your right foot with your right hand and hold it against your glutes. Squat down with your left leg until your right knee touches the ground. Keep your bodyweight forwards over your left foot and then push it hard into the ground to stand back up. Make it easier by doing it without holding your leg – the holy grail is holding the back foot with both hands.