![BODYWEIGHT BLUEPRINT](https://cdn.magzter.com/Men's Fitness/1695912508/articles/IIURdGxcx1695975023041/BODYWEIGHT-BLUEPRINT.jpg)
No kit? No problem. As Olympic gymnasts, your local park’s calisthenics crew and huge numbers of prisoners have known for years, you can train any muscle with just your own body, a towel-sized space on the floor and some ingenuity. In fact, it’s a good idea to build a base of strength using bodyweight moves before you pick up a set of weights. As well as helping to prevent injury, it’ll improve coordination and proprioception (your sense of where your body parts are in relation to each other), increasing your control over your own movements.
Here, you’ll learn enough essential bodyweight moves to be able to put together a workout anywhere, whether your goal is fat loss, muscle gain or performance. Aim to hit a respectable amount of reps in the key moves – press-ups, squats and lunges – and you’ll do better at almost anything.
BODYWEIGHT BENEFITS
Think functional, full-body strength. Take the press-up: if you do it correctly, you’ll engage everything from your chest and triceps to your core and glutes, teaching the body to work as a unit. Bodyweight moves also lend themselves to circuit-style workouts: because they take minimal setting up, you can shift from one movement to another with zero fuss, making them ideal for high-intensity fat-loss efforts. Finally, high-volume sessions can and will build muscle – especially if you use a combination of slow and fast reps to hit all your muscle fibres.
LEVEL UP
If bodyweight movements start to feel too easy, you need to get creative. While you might be surprised by just how long it takes to rack up serious reps for, say, a correctly performed press-up, even then you can always move to tougher variations - including the diamond or even clapping press-up.
Esta historia es de la edición October 2023 de Men's Fitness UK.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor ? Conectar
Esta historia es de la edición October 2023 de Men's Fitness UK.
Comience su prueba gratuita de Magzter GOLD de 7 días para acceder a miles de historias premium seleccionadas y a más de 9,000 revistas y periódicos.
Ya eres suscriptor? Conectar
![BALANCING ACT](https://reseuro.magzter.com/100x125/articles/498/1740439/_GSNha05G1718963093104/BALANCING-ACT.jpg)
BALANCING ACT
Incorporate balance training into your routine to sharpen skills, reduce injury risk and boost overall performance
![TIMING IS EVERYTHING](https://reseuro.magzter.com/100x125/articles/498/1740439/aKtZhD2cG1718963010704/TIMING-IS-EVERYTHING.jpg)
TIMING IS EVERYTHING
KICKSTART YOUR DAY Seven concrete benefits of working out in the morning
![RACK RELIEF](https://reseuro.magzter.com/100x125/articles/498/1740439/Sj8zxx3ib1718962762267/RACK-RELIEF.jpg)
RACK RELIEF
Unlock strength and flexibility with these targeted mobility stretches for achieving an optimal front rack position
![MAKE WAVES](https://reseuro.magzter.com/100x125/articles/498/1740439/nsLLRhDWf1718962622060/MAKE-WAVES.jpg)
MAKE WAVES
Tackle this full-body session from record-breaking swimmer Ben Proud
![LIFT BURN REPEAT](https://reseuro.magzter.com/100x125/articles/498/1740439/fKP45HUrD1718962219265/LIFT-BURN-REPEAT.jpg)
LIFT BURN REPEAT
Metabolic resistance training (MRT) combines structured circuit training with progressive weights for time-efficient fat loss and muscle growth. World-renowned physique coach Gareth Sapstead has all you need to know
![GOAL DIGGER](https://reseuro.magzter.com/100x125/articles/498/1740439/1SjZl_qyL1718961665741/GOAL-DIGGER.jpg)
GOAL DIGGER
SELF-DEVELOPMENT GURU NICHOLAS BUNNEY LAYS OUT A GAME PLAN FOR SETTING ROCK-SOLID GOALS AND CHOOSING GENUINE VALUES OVER QUICK FIXES
![HORMONE HARMONY](https://reseuro.magzter.com/100x125/articles/498/1740439/TJ5R-7ZNF1718957703315/HORMONE-HARMONY.jpg)
HORMONE HARMONY
Life coach David Phillips beat depression and found happiness by hacking his neurochemicals - here's how you can do the same
![HOSTAGE TO HERO](https://reseuro.magzter.com/100x125/articles/498/1740439/nyvND2aPS1718957423381/HOSTAGE-TO-HERO.jpg)
HOSTAGE TO HERO
Keith Boyd overcame a heart condition, guerrilla warfare and kidnapping to break a 26-year-old running record
![METATATION](https://reseuro.magzter.com/100x125/articles/498/1740439/p1vmi8myj1718956901330/METATATION.jpg)
METATATION
Headspace XR is the mindfulness and meditation app for use with Meta Quest virtual reality headsets, but is it mind expanding or mind numbing?
![REACH FOR THE SKY](https://reseuro.magzter.com/100x125/articles/498/1740439/kY89dHBiK1718956746164/REACH-FOR-THE-SKY.jpg)
REACH FOR THE SKY
Hoka's Skyward X promises that holy grail of running shoes: speed and comfort. But it really shines over moderate-paced miles