This Bodyweight Workout Plan Is Designed to Boost Performance

FITNESS IS MORE than just lifting heavy weights.

If you want to get into shape for real-life activities, whether you’re a weekend warrior athlete or just a dad who wants to keep up with his kids, you’ve got to be able to move. That means dedicating some training time to exercises that get your body active in a variety of ways, from jumps to lunges. Best of all, you’ll still be able to accomplish your goals of looking better and building muscle when you focus on performance.

This bodyweight series will do all that, and break up the monotony of boring gym-bound workouts. Head outdoors for this go-anywhere, no-equipment workout that helps you build strength and torch calories—while having plenty of fun, too.

Directions: Do this workout 3 or 4 times a week, resting at least 1 day between sessions. All other days, go for a 20-minute walk or run.

The 9-Move Total-Body Blaster

Warmup

Walking Lunge to Sprint

Do 5 walking lunges per leg. On each, take a large step forward, then bend at the knees and hips to lower your torso until your thigh is parallel to the ground. Turn and sprint back to your starting position.

Reverse Walking Lunge to Sprint

Do 5 reverse walking lunges per leg. On each, take a step backward, then bend at the knees and hips to lower your torso until your thigh is parallel to the ground. Sprint back to your starting position.

The Workout

Skater Lunge

Start standing on your right leg, knee bent slightly. Swing your left foot behind your right leg, then leap to the left. Land on your left leg, left knee bent, then repeat the process to leap back to the right. That’s 1 rep; do 5, blasting your glutes and inner thigh muscles and building the athleticism to move quickly from side to side. After each set, immediately do 5 two-footed lateral jumps, leaping from left to right and then back. Rest 60 seconds. Do 3 sets.

Superman Hold to Explosive Pushup

Lie on your belly, arms and legs outstretched. Lift your arms off the ground. Squeeze your glutes, lifting your straight legs an inch from the ground. Hold, then place your hands in pushup position. Push up explosively, driving your hands off the ground. Land and lower into your next rep. Do reps for 30 seconds, then rest 30 seconds. Do 3 sets.

Pushup With Alternating T Rotation

Do a pushup, lowering your chest to within an inch of the ground. Press back up. Lift your right hand from the ground and reach it toward the sky, rotating your chest to the right as you do this. Return to pushup position and repeat on the other side. That’s 1 rep; do reps for 30 seconds. Rest 30 seconds. Do 3 sets.

Core Circuit

Directions: Do these exercises as a circuit. Do not rest between exercises. Rest 30 seconds between each round. Do 3 rounds.

Windshield Wiper

Lie on your back. Lift your legs straight up. This is the start. Keeping your shoulder blades glued to the ground, slowly rotate your straight legs to the right until your right leg touches the ground. Return to the start; repeat on the other side. That’s 1 rep; do 10.

Suitcase Crunch

Lie on your back, arms extended, lower back pressed into the ground, legs an inch above the ground. This is the start. Pull your knees to your chest, squeezing your abs as you do. Return to the start. That’s 1 rep; do 10.

Star Plank

Start in a right-side plank, left elbow on the ground, abs and glutes tight. Raise your right hand toward the sky. Raise your right leg as high as possible. Hold for 30 seconds. That’s 1 rep. Do 1 rep on each side.

A version of this story originally appears in the July/August 2022 issue of Men’s Health, with the title “THE 9-MOVE TOTAL BODY BLASTER”.