COllP L I TI HOlll WORKOUT COllPLITI HOlll WORKOUT

Bodyweight I xercises Exercise I Bodyweight

1 r---"I
01 0
Chair dip Table
chin-up
Target triceps
Develop your Target biceps,
triceps with lats, forearms
this compound Use a table as a
bodWJ!light move, PR>P to build your
wtiich will also biceps.
improve shoulder
joint stability.

Start position Movement

Ueunder asolidt<tble l\llu11u11til wurctie:s1
andgrlpttm 0dgesabcMl alnmt toochesthetabfc.
your ShOOklef'S pause lof asacood'l'ltlll
Stan poshlon Moftment Keep \W bOOy Ina \'Qusqueezeyoor stn..ldef
Grip me eoge or the
clliJl"withyourhands
Keep )OOrlee< togett.r
and legs stralgt11 andyoor
1-l<IUbOOy~;g!tt
dawn.keelling 't1Jur elbaws
polntkl<! l:laclc teti press
badt up lJO'"llJlil
IO-
stl<light line frcm head bla~together lhen rerum
sbN~IO lhe stan

bacluprigh1

~
2
Chair dip Crunch
with leg lift
Ta rget upper
Target triceps, abdominals
core Work your abs
Raising your to build a solid
Seg introduces a six-pack with this
rotational element dassic mid-section
to the exercise, move.
which calls on your
core to stabilise tile
movement

Stan poslllon Movement

Aest yoor nngersoo
vou1env1eSand donl
ptj your nock
HoldycMJrheadott
Fit Tip ttlell'.Jci(
Bend-.urr klleesc'Jf9D"
Don'tdooll- arrdl:eepyou1 ~ftil on
Using S01Tte-j)iog to keep yoor feet in ttlell'.Jci(
plaoe works your hip flexor muscles
Crunches are much more effective
a1 targeting your slxi)ack.
C:Ontrac1yoorat>s tolill
~ur shouldersoftfhefloor
Kecpyot1r~backkl
cootad~ttiefklorand
Ctll)'OO'dlastlrmards
your knees
Pausealti'.etopoftfle
rroJelOSQUB028\(!Uf
abs:andk>wel'sl~to
me start

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 COMP L I TI HOM I WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

1
05
Reverse Bicycles
crunch
Target
Target rower abdominals
abdominals Use this dynamic
Hn your easily move to hit yoor
neglected rower mid section from a
abs 1,1Jith this range of angles.
simple move.
Mov,..ent
Tw1styoor1orso 1ome
otll:rslde to brlrgyour
leftelbOWtOl(lu~rn
knee whileextenditg
yoorleft~g
tmyouransro comrol
Start position the mcMl and try !'Kt kl
Keep'IQ.lrheadan<I strain at me neck
stioutlers oothe floor aoo
your arms tiy .,oors!des
Voorctilghsstlootlbe
~calandvourknces
sfloutl bebert<n9D"

Obllque Pla nk
crunch
Target core
Target obliques Develop Ille
Work your side muscles that
abs to for a fuller support your spine
development of with this classic
your abdominals. static stability
move.

Uuse~sideallSto
Stan poslllon \ ....ment
Lie on your Side witll
or:earm iniQnlofyoo, t1\.111ch upsideJVS,pause
befl(i(\9your knecslor a1lhc 1~d thillmcwand
sratlilty lowerslCM't,oto the~rt
ToucnYoll'ringersll Staot posnlon
YQt.'f tcmpleson theskt f'osiloo )Q.Jrself so that \{lul
you're going to crunch feet;:m: togelfterand~blxl'r'
issiraigfltfn;Jmhe:ad1oheels
'1'4:hyoorclbows undcrreah
)(IUI stlooldersand)(lur 11800
IOOl:lngdcmn
Hoti lheposlionas 1ong
asposslblewlttloul lettlngyoor
hips sag

Ell Men's Fitness Men's Fitness Ell

 COMP L I TI HOM I WOllKOUT COMPL I TI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

1
Movement
00 Twi$1CM;lll00fle
sicle keepllg VOLi
Side plank legsstr.tiOl't andvoor Lower-body
shoolderaon1hel'OOr
Don'tiet: ~r 9eet
Russian twist
Target core 1oucn me m and
Hold tile plank in atematesideswith Target lower
a different way to eaOO rec> abdominals
target your core By transferring the
musdesfrom a rotation to your
ne.N angle. lower abdominals
you can do this
move wittlout
Otl'f kit.

Stan poslllon
Position wurset
sothalyoorelbowis
dlrectt,i unOemeath\(lur
shoulder and your ~
iS il'l asr.rai'Jil lite ITOni
head 1oheel5
8Hold lheposfllon
lof as bngasyou can
wilh-Ol..1 1eWng~ hips
drop.then repeiJ! iton
lhe other slOe

~
10 .........
Qmtract)O..faDs
tolmQ YouramL'iand
Side 1eos1.p iomee1ab0Je Jackknife
yoursiomoch.keeoing
plank star your ~gsasSlralrJht
Target upper and
Target core """""
SQuooie\(ltJratis lower abdominals
By raising your arm hard 31thet()l)~the This move requires
fTKM!Cllldkl'MlflD
and leg your bong a strong core to
lbestai1ass1~as
other muscles voucan maintain perfect
into the move form and is great
and increase for developing
the challenge to a laige part ot
YQuroore. YoUf abs.

SirT1.11taneou.st,i ra.iSe
vourtop<umand leg
Hokl thatposlllonforas
longaslXJSSitAeilflddonl
1\1,..roC<; saq

Fit Tip
Do more than cnmch
For an al-round abs rou:ine include
tsexion exercises suet. as a crunch. twc>
point box, oblique crunches, woodchop
and sta:ic holds such 3S the ~ank

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 COMP L I TI HOM I WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

,. 1 r---"I
15
Squat thrusts Tablepull-
up and
Target core, reach
quads
Get your heart Target: m id-traps,
rate up and wor1< lats, rtiomboids,
your core with this core
tiring move, which This move will
is also good tor build strength and
developing leg take good core
speed.
J-_ _ control to stabilise
the movement.

L.: on~er mb~

Lo ' sol<I
irMl grip lhe edges abCMt
yourshook!erssoyour
Movement
Pct uo..fhenrroch
as f'JJh as you can wfttl
one hand
nngersarepointingaaoJ Bring~1 t.and lln:
lmmm 101tie 1aljen'! l1JNer
backd~
Attemalehands ~ch
""1rep

~ ..-,
1A 16
Table '!We-point
pull-up box
Target: mid-traps1 Target lower
lats, rhomboids back
Use your This moves is
bodyweight and excellent for
a simple prop to strengthening
build a muscular the muscles that
back support your spine,
which reduces your
dlances of injury
MDftment Stan poslllon Movement during big lifts.
F\Jlupuntil your chest Kneel on a11-1aurs, '1\ltrr bOOi mootJ form
touches the table.~t..5e ttienbrllgya1.1~to aSlrairJht linefnJn'ootlO
lora second\\tllleyou meet you1 opposite tnec Fr!gcrtli:is - 00n1 Ill!: yoor
squeezeyourstlouk!er beoeall yourstomach hlpsrttate
bta6eS twer,hec.lhen Keep klOkingdCM'fl~ fl)ttltlar: pOSiion bra
retumstiwt.itottlest.Ht stretch~1amandleg COllllld two.retumm the
oot stra!ghl srort and revcmoo the
opposlesiOO

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 COMP L I TI HOM I WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

1
1
Dorsal Diamond
raise with press-up
shoulder
rotation Target triceps,
chest
Target Placing your thumb
lower back and index fingers
This move protects together sllifts the
your lower back emphasis on to
trom injury and your triceps.
the !wist at the
top of the move
intensifies the
musde contraction. Start po..lon
Stan bV ~onyoor
..........
Uftvour chestotfthe
start poslllon
Hi:Klyoof~ ina
ionl w~yoortace and floor, t\'41stlng ~mumbs Slral!i~ "" lumhcildto
snoulders oCtnetlooriM'ICI llacksoltleylJC*ll!Cltt.WCIS heel:\andyour ttiurOOs
vw ams 001 10 l1le sides. tneceiling aoo index.lr.1}e:tS togetller
pahls fadng down SQueereyoorshoulder tobmadiamondshape
blades t~hcrallhetotJ
d lOO rocM!

~
a II ..-,
I start posmon .........1
2.0
B01Jln ln thc lDMlrdm~.loJcplng
Press-up pressupimltkln voor elbows llded In Tpress-up
toVourboctvl3l
Target chest, ll Push t:0 p..OOUI Target chest,
triceps and rwtst your bot core
rolling on to Iha skies
Do this classic ofycx.rfeeland Tum the press-up
move to build your keepilowur~ into an explosive
lna strat;lt't lf 'e
chest and anTis. Raiseoneann
move that -..vorks
cwmead with ){lur arm your body in more
straightltlen retumti than one p lane
the si:an and peOOfm
therro.u onltle of molion.
lSi~ SiOe

Start po..lon
Start\llithvourhandS \gN(!:fyoor !>00,'.
!Ml w~h wur shoutlers. making 51.!re'JOOkeep
jtEt wider[hanstiook!er \(!Uf ~bows j)ljnlJlg ~
width apart rat1111than1o fte sldes
KeepvourbOdy n a
straiJfll li nefrom h~to
heet>throughouttliemOlot

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 COMPL I TI HOMI WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

1
21
Jump Decline
press-up press-up
Target chest, Target upper
triceps chest, triceps,
Develop your shoulders
last-twitch muscle By raising your feet
fibtes by pushing you place more of
up explosively so an emphasis on
both palms leave your upper chest.
lhefloot

MoV9ment
tooe<clow keel>i'l
)()Ur d OOws ruckcd In to
~ur DOOit
AJShup~so
~ur handslei:Jlie rlle floor,
lancSandgostra!ghllnK>
ltleneJumppre:ss-tp
Start poslllon
Get into a press-up
positionwlhvourteton
acr.w Of t>ox. 'rOOf Ral'ICIS
bereailyoursh(d)ers
Md)tlurbOdy il aStrai(Jhl
linefromhe:adtoheels
Movement
L.cmer~ur upper
boi:ty.kcepiig~u1e1~
poln~ng baii. roi Olll
untlyour nosealmllS(
touehes me lklortheO
oushbackuo

Press-up One-leg
with knee lift press-up
Target: chest, Target chest,
triceps, core triceps, core
AOding a knee lift Keeping one leg
to the press-up raised \l\l'hile you
challenges your perform tflemove
core because it's >M II challenge your
toiced to stabilise core because
your body in an you're trying 10
awkward pos~ion. keep stable while
balancing on
Stan poslllon Stan poslllon Movement one leg.
Getil':to a press-up Get intoal)reSS up Lif1onefootoll'the
posiOOnwihyourhands positionwlhyoorhands floorand~'rUtl"ctresl
beflcath\(lurshooklcrs beneail your sOOolders 10 1hclkx)(kooti0gyour
and~urbOOf~ast. . and your body i1 a suaight elbows ix:ilntirg back
line th)ft1 ttad io hee&s linermmhead10nee1S rather!JlaBet.t
eomplC!leyour1"5tM'

-
~setandSNap legs

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 COMPL I TI HOMI WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

1
Slart poshlon
<.5 1.t1Werin1oa
SQV<JIU'efl push o'f
Squat explosNety1o~mp Squat jump
otrlheground
Target quads, Target quads,
glutes, hamstrings glutes, hamstrings
This classic lower This move
body move w ill develops explosive
build muscle and power, which is
stabilise your ankle, useful for activities
knee and hip joints. such as sprinting.

r--l
Start position
.0 P'l:dlon yourself so
ycushouldersand hillS
One-leg are pressed against lhe Wall squat
wall andvourknecs are
squat oon1 at 90d0greas
Target quads,
Hold ihe posllon
Target quads, IUas lotruas vou glutes, hamstrings
glutes. hamstrings can witfloo1breil1:ing Hokhng this
goot!tnn
Doing the move isometric position
on one leg >Mii flood your
ensures you get muscles w ith lactic
balanced muscle acid so do nat the
development as end of a workout to
wall as improving completely fatigue
your stability, your legs.
coordination and
leg-pushing power.

-ntltlklyourhands
outin ~nt ot ~b'
bal;Jnceard sink d(IOO
Fit Tip
Wlggle wbeayou oqual
untll yoorkneeisbent Fo1 SQuats and lunges. wiggle yout toes
at OO
at the base of the move. 11 you can't. it
KeePYQUI knee
Ji line wth yoor bot means yourweight is too f.;ir forwards.
anda n<Jturalmchll AJsh up through your heels, not toes.
i,-oorback

1111!11 Men's Fitness Men's Fitness . .

 COMP L I TI HOMI WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Exercise I Bodyweight

r---'"I

Stan poslUon
l
M"""ent
Takeasttk!e AaceooefOO:on
Lunge forwardsaiidklM'J t11echairMhVOll'biJck Chair
YoUrselfina ll"icl uprightaridwurarms step-up
Target quads, motloo OOlll YQllftOlll ~'JOUl'Skies
hamstrings kneeks bent ai9:r and Target glutes,
your t>ackkneeneartv
This dynamic touches !he floor quads
move tests your Keot>)Wrfltnknee This exercise
Mf your Iran 100 and
coordination and y()l.ltbaCkl()llih:
builds practical
builds lower-body ~h back 10 strength because
strength. tt:escantm lungc Movement it's similar to
folwardswltR~ur PIM W'tia:hyoor
DPPOSleloot the movement
leadlng le(llhenstep
baCk<k:>wnlheY<JV you make when
>00carne dimbing stairs.

r--l a ll l!I
,_,
0
Lunge jump One-leg
deadlift
Target quads,
hamstrings Target
AtJding a jump to hamstrings
the move develops Strengthen the
your explosfve backs of your legs
power while testing with this move
your balance and that also improves
coordination. your balance.

MoYement
Jump up.swapping
yoorleg~~llosil
midair
t.andlnthe lunge
posilioo,ab.wblng me
impact Defore going
straight intolhenext
1"111'~"'

111!!1 Men's Fitness Men's Fitness ll!m

 COMPL I TI HOMI WOllKOUT COMPLITI HOMI WOllKOUT

Bodyweight I xercises Workout I Bodyweight

1
,J

Inverted tolrffler )tlur uppei

Full-body workout
shoulder boctv ..-:til'IQl.!ll'ead
almc&toochastheftoor.
press rr:e.i piessback: 1..p D
he best thing about full- means making sure you have
Target shoulders
It's difficult to target
your shoulders
I body workouts is that
they allow ycu to work
a large number of muscle
a pushing motion for every
pulling motion you do and that
you spend a rough~ equal
using bod;weight fibres in a short space of time. amount of time on your upper
ak>ne but this The result is that ycur body and lower body.
move will get releases a flood of g rowth Opt for compound
thern working. hormones that will make exercises (multi-joint moves
your muscles get bigger and that work several muscle
stronget They're great ij you're groups at once), as these will
new to training because they give ycu maximum muscle-
get ycur muscles used to building benefits.
weig ht training without putting Leave abs specific
them under too much stress. exercises, such as the crunch,
Stan poslllon The downside of this to the end of your workout
Place)(IOlleel:Ona workout is that ifs hard to ful~ because ycu don't want to
chairlJfbox iJld DUl\t'Ur
t300s on the fkxM" bcn~ exhaust your muscle fibres. exhaust your core muscles
~shoulders before they're called upon to
$11t:111ebackwiltl ~ur
Designing your workout stabilise your spine in more
t~and bem:l .Xthe hiPS
1.1'.tll~~forms an The key to a sound full-body demanding moves such as a
lo.ertedVShaj:e workout is balance. That table pull-up.

Stan posmon
St.ridwlth"yOUrfcot
Woodchop stlook!er~ ap31'1
andyourhands iniunt
Target: core, 01)00

lower back, SQum and twist to

onesklaso"y0u1 nanllS
quads, shoulders arewtSideooedvour
Develop your ability
to transfer force "'"
trom the lower to
the upper ha~ of
your body with this Tu.11-body sample workout
sporty move.
D g]Jfill Sets; 3 Reps: 10-12 Page: 38

E One-leg deadlift I Sets: 2 Reps: 10 each side Page: 41

l!J Table pull-up I Sets: 3 R"l>S' 10-12 Page: 32

El Press-up I Sets: 3 Reps: 10-12 Page: 34

Iii Inverted shoulder press I Sets: 3 Reps: 10-12 Page: 42

Ill Woodchop I Sets: 2 reps 10 each side Page: 42

FJ Jackknife I Sets: 3 R"l>S' 10-12 Page: 31

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 COMP LI T I HOMI WOllKO UT COMPLITI HOMI WOllKO UT

Bodyweight I orkouts Workout I Bodyweight

Circuit training Core stability workout

his is a great option with no kit. Aim to target as D The telll1 'core posture. You may also find D

I if you're short on time

or if your main goal is
fat loss. By doing different
exercises back to back with
no rest in between you keep
your effort level high and
force your heart to pump
blood to different parts of
your body, giving you both a
cardiovascular and a muscle
building benefit Circuits aren'
the best way to build muscle
but they will help you to look
lean and defined.
Designing your workout
Circuits require you to move
swiftly from one exercise
to the next, which is easier
many different muscle groups
as possible and alternate
between upper and lower
body moves to make your
heart work harder without
experiencing excessive
muscle fatigue. Include
a good mix of pushing,
pulling, lunging, bending
and rotational moves, to give
your workout balance. You
should also try to complete
the reps quickly but without
compromising good form.
Once you have completed the
circuit, rest for three minutes
then do it all again. The fitter
you become, the more circuits
you'll be able to complete.
I stability' has become
increasingly popular
in recent years as strength
coaches acknowledge the
important role that the core
muscles play in virtually every
area of physical perfolll1ance.
Your core muscles are
the ones around your midriff,
including your abs and lower
back, and their function is to
provide a link between your
upper and lower body. They're
particularly important during
whole-body moves, which
need a strong core to transfer
power between the upper
and lower halves of your body.
They're also called upon to
stabilise your spine during
sporty movements such as
running or kicking a football.
A weak core can cause
lower back pain and poor
that you are ineffective at
transferring power so the
work you do on other muscle
groups may be lost if your
core lets you down.
Designing your workout
The mistake most men make
when training their core
and abdominal muscles is
focusing too heavily on the
upper abs by doing endless
crunches. Instead, you need
to place equal emphasis on
training the muscles at the
side and back of your midriff.
Target your core muscles
from different angles, including
rotational movements, for a
thorough workout. Because
this workout focuses on
stability, you should complete
a relatively high number of
reps per set.

Circuit training sample workout Core stability sample workout

R One-leg deadlift I SetS: 1 Reps: 10 each side Page: 41 R One-leg deadlift I SetS: 2 Reps: 10-12 each side Page: 41

F1 Inverted shoulder press I Sets: 1 Reps: 10 Page: 42 F1 Woodchop I Sets: 2 Reps: 1(}-12 each side Page: 42
mChair step-up l!J Crunch I Se~ 2 Reps: 15 Page: 27
Se~ 1 Reps: 10 each side Page: 41
EJ Dorsal raise I Se~ 2 Reps: 15 Page: 34
EJ T-press-up I Sets: 1 Reps: 10 each side Page: 35
ll.I Oblique crunch I Sets: 2 Reps: 15 each side Page: 28
ll.I Lunge I Sets: 1 Reps: 10 each side Page: 40
liJ Two-point box I Sets: 2 Reps: 15 each side Page: 33
Iii Woodchop I Sets: 1 Reps: 10 each side Page: 42
& Lower body Russian twist
fJ Bicycles I Sets: 1 Reps: 0 each side Page: 29 ~ 2 Reps: 15 each side Page: 31

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 COMP L I T I HO MI WOllKO UT
Bodyweight I
Explosive power workout
xplosive workouts, also
known as plyometric
workouts, give you
more than one type of benefit.
They're good for building
muscle but they'll also develop
your power (the combination
of speed and strength) and
coordination.
Put simply, a plyometric
exercise is one that involves
extending a muscle across
its full range of motion before
explosively contracting it This
dynamic movement targets
your fast-twitch muscle fibres,
exhausting them quicker than
a conventional workout but
without having to add extra
weight. The intensity will also
raise your heart rate, burning
extra calories and releasing
muscle-building hormones.
Explosive power sample workout:
legs and back
D ~t I Sets: 3 Reps: 12 Page: 38
fl Squat ju mp I Sets: 3 Reps:
riJ Static wall squat
Sets: 1 Time: hold as long as possible Page: 39
!J Table pull-up I Sets: 3 Reps: 8 Page: 32
mTabl e pull up and reach
Sets: 2 Reps: 6 each sid e Page: 33
Ill Dorsal raise I Sets: 3 Reps: 10 Page: 34
ll!m Men's Fitness
orkouts
These types of workouts D superset is two
are popular with sportsmen
because they can be used
to develop fast, powerful
movemenlS and improve skills,
such as your vertical leap.
Designing your workout
For each target body part, start
by doing an activation move
to warm-up and stabilise
your muscles. Then do the
plyometric exercise before
performing a single-joint move
to exhaust the muscles.
The emphasis of these
sessions is on speed and
power, rather than developing
endurance. This means it is
essential for you to rest for
at least one minute between
sets and at least two minutes
belween exercises.
10 Page: 39
Superset workout
exercises performed
back to back with no
rest in between. Once you
have finished both exercises,
you rest before performing
the superset again, just as
you would do with a regular
set. The reason for doing
supersets is that they are
time efficient because you're
reducing the amount of rest
you take during a workout
You can pair any two
exercises to form a superset
but the most popular option
is to create 'antagonistic
supersets', where the two
moves work opposing body
parts. An example would be
to perform a press-up (Which
works your chest) then go
straight into a table pull-up
(which works your back). The
advantage of antagonistic
supersets is that they give one
body part a chance to rest
Superset sample workout
D Supel'Set A
Press-up I Table pull-up I Sets: 3 Reps: 10-12 Page: 34/;R
fl Supel'Set B
One-leg squat I One-leg deadlifl
Sets: 2 each side Reps: 10-12 Page: 3811!_
riJ Supenet C Table chin-up I Chair d ip
Sets: 3 Reps: 10-12 1'1!9<>: 271~
El Supel'Set D Crunch I D orsal raise
Sets: 3 Reps: 10-12 ~~
COMPLITI HOMI WOllKO UT
Workout I Bodyweight
while lhe opposing muscle D Supenet A fl Supel'Set B
group is working and they
give you balanced muscle
development Other common
forms include non-competing
supersets, which target
unrelated muscle groups, such
as pairing a lower-body move
with an upper-body one, and
post-xhaustion supersets,
where you do a multi-joint
move followed by a single-
joint move targeting the
same body part.
Designing your workout
If you're going to do
antagonistic supersets, for
each exercise, find one that
works Its polar opposite, so
if you do one exercise that
targets your quads do another
thal targelS your hamstrings.
Biceps exercises should be
paired with triceps moves, and El Supenet C E Supel'Set D
so on. After each superset, rest
for two minutes and repeat.
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