Bodyweight anywhere

Beginner, 3 days a week, 8 weeks

No gym, no equipment: just your body, a chair and a bit of floor. Two full-body workouts take turns three days a week. Add reps as you get stronger, then move to harder versions.

The days

1. 1Full body A

   • Bodyweight squats 60 s rest 3 × 12–20
   • Push up 90 s rest 3 × 8–15
   • Step-up on chair bodyweight 60 s rest 3 × 10–12
   • W superman 60 s rest 3 × 10–15
   • Chair feet elevated glute bridge 60 s rest 3 × 12–15
   • Plank 45 s rest 3 × 30 s

2. 2Full body B

   • Lunges alternate leg with pause bodyweight 60 s rest 3 × 10–12
   • Pike push ups 90 s rest 3 × 6–12
   • Chair triceps dips 60 s rest 3 × 8–15
   • Dead bug 45 s rest 3 × 10–12
   • Jump squats bodyweight 60 s rest 3 × 8–12
   • Mountain climbers 45 s rest 3 × 30 s