At-home workouts to build muscle in under 20 minutes

Bodyweight Spiderman Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) Feet-Elevated Pike Pushup,
Sets: 4
Reps: 12
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a sturdy elevates surface like a box. Slowly lower yourself and drive back up.

A2) Alternating Split Squat Jump
Sets: 4
Reps: 10 (each leg)
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

B1) Spiderman Crawl
Sets: 6
Reps: 10
Rest: 30 seconds
Start in a pushup position. Crawl forward by taking a large step with your right arm and left leg at the same time — get low to the ground and swing your left knee so that it almost touches your right elbow. Alternate sides and keep your body low to the ground. To increase the difficulty, crawl backwards.

B2) Spiderman Pushups
Sets: 6 
Reps (each leg)
Rest: 30 seconds
Start in a pushup position. As you lower yourself, pull one knee toward that same-side’s elbow. As you rise, bring your leg back. Repeat on the other side and continue alternating.

B3) Single-Leg Box Squats
Sets: 6
Reps: 6
Rest: 60 sec.
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

C1) Alternating Side Plank
Sets: 4
Reps: 5 (each side)
Rest: 30 seconds
Lie on your side and place your forearm on the ground, perpendicular to your body. Keep your body straight, your glutes squeezed, and your shoulders pulled back. Don’t let your hips sag. Twist your body toward the ground, switch arms, and do a side plank facing the other way. 

Body Weight Squat Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (siff squat) then A2 (prisoner hold jump squats and then start over with the siff squat for the second set. Do the same for the “B” and "C" exercises.

THE WORKOUT

A1) Siff Squat
Sets: 6
Reps: 15
No rest
Stand shoulder-width apart with your feet slightly turned out. Get onto the balls of your feet and stay there throughout. Squat down, sitting back and spreading your knees apart. Once you descend below parallel, drive back up.

A2) Prisoner Hold Jump Squats,
Sets: 6
Reps: 15
Rest: 60 seconds
Stand shoulder-width apart with your feet slightly turned out. Places your hands behind your head. Squat down, sitting back and spreading your knees apart. Keep your weight on your heels. Once you descend below parallel, explode up and jump as high as you can.

B1) Feet-Elevated Pike Pushups
Sets: 4
Reps: 8
Rest: 60 seconds
Get into a pike position — arms straight and legs straight with your hips high in the air — with your feet on a bench or small box. Slowly lower yourself and drive back up.

B2) Alternating Split Squat Jumps
Sets: 4
Reps: 5 each
Rest: 60 seconds
Start in a split stance. Squat down and explode into the air, switching legs, and landing in the opposite stance. Alternate quickly and jump as high as you can each time.

C1) Salute Planks
Sets: 3
Reps: 5 (each arm)
Rest: 30 seconds
Get into a plank position. Bring one hand to your forehead in a salute position and hold for 3 seconds before switching arms. Prevent your hips from twisting as you salute.

C2) Body Saw
Sets: 3
Reps: 10
Rest: 30 seconds
Get into a plank position with only your feet on Valslides. Squeeze your glutes and tighten your core. Then, push your body backward with your forearms as far as you can. Pull yourself back to the starting position and repeat. The farther back you push, the harder you hit your core. 

Pullup to Failure Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT
A1) Wide-Grip Pullups
Sets: 5
Reps: Until Failure
Rest: 90 seconds
Hang from a pull bar with an overhand grip, hands wider than shoulder-width apart. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

B1) Single-Leg Box Squats
Sets: 4
Reps: 12
Rest: 60 seconds
Start by facing away from a bench or box. Lift one leg, sit back onto the bench and come up without putting your other leg down. To make it harder, lower the bench.

B2) Hip/Thigh Extension
Sets: 4
Reps: 12
Rest: 60 seconds
Lie on your back and bend one knee so that it makes a 90-degree angle and stick the other leg straight out. With your bent leg, squeeze your glute, push through your heel, push your hips up, and keep your hips level as you rise. Keep your straight leg extended throughout the exercise and keep it inline with your torso. 

B3) Pushup + Overhead Reach
Sets: 4
Reps: 6 (each side)
Rest: 60s
Place one palm on a slideboard or Valslide. From the pushup position, descend into a pushup while simultaneously reaching forward with the hand on the sliding surface. When you’re at the bottom of the pushup, your sliding arm should be locked out.

C1) Forward Crawl
Sets: 5
Duration: 30 seconds crawling
Rest: 30 seconds
Start on all fours, with your shoulders directly above your hands, your hips above your knees, and your knees an inch above the ground. Crawl forward by taking a tiny step with your right arm and left leg at the same time, and then another step with your left arm and right leg. Alternate while keeping your hips low and your head up. To increase the difficulty, crawl backwards or laterally.

Chinup and Valside Workout

DIRECTIONS
Perform all "A" exercises, then all "B" exercises, then all "C" exercises. 

THE WORKOUT

A1) Valslide Leg Curl
Sets: 6
Reps: 8
Rest: 60 seconds
Lie on your back with your feet on Valslides. Start by squeezing your glutes and extending your hips. Then, curl your feet underneath your knees while keeping your hips extended and maintaining a straight line from your shoulders to your knees. Remember: every inch you curl your feet is another inch your hips need to rise.

B1) Feet-Elevated Pushups
Sets: 5
Reps: 8
Rest: 60 seconds
Perform a regular pushup with your feet on a small box or bench.

B2) Chinups
Sets: 5
Reps: 8
Rest: 60 seconds
Grab a pullup bar shoulder-width apart with a supinated grip. Squeeze your shoulder blades together and pull your chest to the bar.

C1) Alligator Drags
Sets: 4
Reps: 10
Rest: 30 seconds
Place both feet on a slideboard or on separate Valslides. Get into pushup position with your glutes squeezed and core tight. While keeping your arms straight, march forward with your arms while dragging your legs behind you. Keep your legs straight.

Full Body Bodyweight Workout With Warmup

THE WARMUP (Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.

THE WARMUP (Will make total workout time greater than 20 minutes)
Do all three exercises in a row and then repeat the circuit again for a total of six sets.
1. Squat to Stand
Reps: 10

2. Alternating Lunges (with hands behind head)
Reps: 10 (each leg)

3. Lateral Lunges (hands in front)
Reps: 10 (each leg)

THE WORKOUT

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 (glute bridge march) then A2 (pushups), then A3 (split squats) and then start over with glute bridge marches for the second set. Do the same for the “B” exercises.

A1. Glute Bridge March
Sets: 2
Reps: 10 (each leg)

A2. Pushups
Sets: 2
Reps: As many as possible (AMRAP)

A3. Bulgarian Split Squat (foot on chair, box, or bench)
Sets: 2
Reps: 12 (Per Leg)

B1. Donkey Kicks
Sets: 2
Reps: 12

B2. Plank to Pushup
Sets: 2
Reps: 12

B3. Straight Leg Situp (reach for ceiling)
Sets: 2
Reps: 10 

Dumbbell Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.

THE WORKOUT
A1. Bulgarian Split Squat
Sets: 2
Reps: 6 (each leg)

A2. Single Arm Dumbbell Floor Press
Sets: 2
Reps: 8 (each arm)
Use a neutral grip and touch the dumbbell to your armpit on each rep.

A3. Chest Supported Dumbbell Row
Sets: 2
Reps: 10
Set bench to approximately 35 degree angle, stand with toes on floor and body facing bench.  Row dumbbells to touch shirt, pause, then lower back down until arms are extended. If you don’t have a bench, do standing bentover  dumbbell rows.

B1. Goblet Squat
Sets: 2
Reps: 20

B2. Pushups with hands on dumbbells
Sets: 2
Reps: AMRAP

B3. Bent Over Reverse Fly
Sets: 2
Reps: 12 

Valslide Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises. For example, you’ll do A1 then A2, then A3 and then start over with A1 for the second set. Do the same for the “B” exercises.

THE WORKOUT
A1. Sliding Reverse Lunge
Sets: 2
Reps: 15

A2. Bodysaw
Sets: 2
Reps: 15

A3. Pushups
Sets: 2
Reps: 15

B1. Sliding Leg Curls
Sets: 2
Reps: 15

B2. Sliding Pike
Sets: 2
Reps: 15

B3. Sliding Mountain Climbers
Sets: 2
Reps: 15 (each leg)

Bodyweight Upper Body Workout

DIRECTIONS
Repeat this circuit as many times as possible in 20 minutes.

THE WORKOUT

A1. Pushups
Reps: 10

A2. Straight Leg Situps
Reps: 10

A3. Bodyweight Triceps Extensions 
Reps: 10

A4. Plank
Duration: 30 seconds

Bodyweight Lower Body/Abs Workout

DIRECTIONS
Do all “A” exercises then all “B” exercises, then all "C" exercises. 

A1. Bulgarian Split Squat Jumps
Sets: 3
Reps: 6 (each leg)

B1. Bulgarian Split Squat Countdowns
Sets: 2
Reps: 21* (6 to 1)

B2. Straight Leg Situps
Sets: 2
Reps: 15

C1. Glute Bridge “V” Walkouts
Sets: 2 
Reps: 6

C2. Straight Leg Reverse Crunch
Sets: 2
Reps: 12
*Do 6 reps, then do a 6-second iso hold with your rear knee just off the floor. Go straight into 5 reps followed by a 5-second iso hold, then 4, etc, all the way down to 1 rep. 21 reps and 21 seconds of holds.

The ultimate squat challenge

Want to fine-tune your control and balance? Get down to it with this single-leg move

The original squat should always be a move that features in your workouts, but sometimes shaking things up a little can help you achieve new goals, break through plateaus and add extra challenges.

For those who find regular squat technique tough, this is the ultimate squat challenge and handy way to work those same muscle groups. ‘Single-leg movements are
known to help you make big strength gains and will also improve your balance and posture as you target the quads and glutes,’ explains lead trainer at Reach Fitness, Richard Tidmarsh.

Finding your balance and controlling the movement might take a little practice, but like they say, practice makes perfect. ‘Control tends to improve quickly, and you can then progress from using just your bodyweight to holding dumbbells, all the way through to using a barbell inside a rack to keep things moving forward,’ adds Richard. When it comes to lifting weights and working your lower body, inching your way to constant improvements is key to gaining strength and mastering the move.

Split squat

Areas trained: bottom, quads 

Technique

Stand facing away from a box that’s 15-30cm from the floor. Too high, and your back will arch. Place the ball of your right foot onto the box behind you and your left foot into a lunge position, a good distance away from the box.

Keeping your body in a strong upright position, bend your left knee, keeping your heel flat on
the floor, until your back knee gently touches the floor.

Push back up to the start and repeat.

Beginners should start with eight reps on each side for three to four sets, to get used to the movement pattern. Once you’ve mastered this, hold a dumbbell in each hand by your sides, increasing the weights as you get stronger. Advanced lifters can work inside a rack and backload a barbell.

Eight reasons to run!

From blitzing fat to boosting defences, it ticks all the boxes

As much as we love hardcore gym sessions, the change of seasons provides the chance to challenge ourselves with a whole array of performance goals. There’s nothing like a workout revamp to help rev up fitness levels, and this spring we’re all about stepping up the intensity of our regular workout with an outdoor running routine. 

Getting out on the road to brush up on your running technique offers a completely different experience to pounding the treadmill at the gym – and we guarantee you’ll soon be bitten by the running bug. Read our guide to find out what could be in it for you. 

1 Feel refreshed

A change of scenery and a varied workout – what’s not to get excited about? There are plenty of things to look forward to when you take your runs from the treadmill to the great outdoors, whether you’re running down winding country lanes or sprinting around the city streets.’ Due to the rhythmic nature of the activity, it’s easy to zone out, switch off from the outside world and let your mind wander. It could even turn out to be your most creative time of the day,’ says Energie Fitness Clubs and Ragdale Hall fitness consultant Dean Hodgkin. Now the mornings are becoming lighter, heading out for a run first thing offers the perfect start to your day. 

2 Better your body

There’s no denying that taking your workout to the pavements is more taxing on your body, but thankfully the payoffs are plentiful. Without the natural momentum of the treadmill your muscles have to work harder, and so you naturally will reap some awesome rewards, like a more toned lower body and a slimmer middle. ‘Running is a great way to achieve below-the-belt toning – creating thighs and buttocks you can bounce coins off,’ adds Dean. 

3 Boost levels of vitamin d

What’s running got to do with immunity? Well, quite a lot actually. Because the body can’t manufacture vitamin D (a nutrient that’s essential for fending off illness) on its own, we require exposure to sunshine to keep levels continuously topped up. If you feel like you’re constantly battling the sniffles you may be low in vitamin D, and thankfully, picking up the pace outside can help to restore levels and reduce your risk of getting sick. If you’re worried you may have a deficiency, consult your GP and ask to have your levels checked. 

4 Burn more calories

Running is an effective and efficient way of burning calories, and as you’re working your body harder when pounding the pavements you’ll experience a higher calorie burn. ‘Even just a comfortable pace of around 6mph will burn around 300 calories in just 30 minutes, so it’s incredibly effective in all kinds of weight-loss programmes,’ says Dean. Not bad!

5 Challenge yourself 

Whether you’re new to the running scene or already a running pro, setting yourself a challenge is a fantastic way to make sure you’re constantly making progress. ‘Most weight-loss and fitness programmes fall on stony ground because clearly defined goals were not put in place. Setting yourself a long-term target of running a half or even full marathon can be the ideal stimulus to keep you on track – and don’t forget how awesome you’ll feel when you cross the finish line,’ says Dean. 

6 Improve joint health 

The transition from the treadmill to the outdoors can be harsh on your joints, but if you take your running workout to softer surfaces like grass or a running track, you can help to safeguard your body while making your legs stronger and keeping your bones healthy. 

‘Osteoporosis is a very real health risk for women and a key preventative measure is to increase bone density by doing more bone-loading exercises – running being one of the most beneficial,’ explains Dean. Just don’t forget to warm up your muscles and cool down following your sessions.

7 De-stress the natural way

Need to take a break from everyday life? When you’re feeling wound up and in desperate need of a breather, simply pick a picturesque trail, grab your heart rate monitor and let your mind shift focus
as you get into your stride. ‘There are great mood-lifting, stress-busting gains to be made from exercising outdoors, as your senses will be far more stimulated compared with a gym environment,’ says Dean. 

8 Slash your risk of disease

Running not only helps to improve your physical appearance and make you feel more energised, it could also lower your risk of chronic diseases like diabetes type 2 by reducing levels of blood glucose after eating. Win, win!