The Ultimate Body-Weight Challenge

With this four-week do-anywhere routine, you'll build full-body strength, reduce your injury risk and give your fitness a boost.

- By Caitlin Carlson

Yes, we all know we need to put in some strength and conditioning work to help us run better and steer clear of injuries. But traipsing off to the gym takes up a big chunk of valuable running time. That's where this equipment-free four-week body-weight plan comes in. You can do it in your living room, your back garden, or anywhere that works for you, saving you time, hassle, and membership fees, while still delivering all the full-body strength benefits s you need.

You can challenge your muscles, in the best of ways, with the right body-weight moves. Sure, you could just add more reps or sets as you get stronger; but eventually, you'll hit a dead end. And who wants to do 37 glute bridges anyway? That's why, in this workout plan, you'll progress in skill. And while you can expect to be performing perfect burpees by week four, that's not all. There's a huge mental component to movement, says personal trainer Lauren Kanski, founder of The K Method and creator of this plan. You could have the strongest muscles in the world, but they can't function without sensory input from the brain. That's why establishing a rock-solid mind-body connection pays off in the long run. What's more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a whole crucial to becoming fitter and preventing injury as you clock up the kays.

WEEK 1

HIGH PLANK

Targets: Core

Do: 30 secs