This is a full-body workout from Vitor Fernandes, instructor at Digme Fitness.

The three-part session utilises primal movements designed to improve your mobility, coordination and balance.

You will be exploring multiple planes of motion, and maintaining mind-muscle connection throughout is key to unlocking the full range of benefits.

In each block, perform exercises A, B and C individually for 45 seconds, with a 15-second rest in-between. That will take 3 minutes.

After you’ve completed each exercise individually, perform a combination of all three exercises for 1 minute. And if an exercise is using single-leg or single-arm movement (eg. lunges), be sure to perform a rep on both sides before moving on.

Give yourself a 1-minute recovery between each block.

The entire workout will be 15 minutes in total. Repeat as needed.

BLOCK 1

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise A:
Walkout

Where you should feel it: Hamstrings and glutes

  • Stand with your feet shoulder-distance apart.
  • Hinge at your hips and place your hands on the floor.
  • Walk your hands all the way out until you’re in a high plank position.
  • Pause for a second.
  • Walk your hands back, stand up tall and squeeze your glutes at the top.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise B:
Front Step

Where you should feel it: Hip flexor

  • Start in a high plank position.
  • Place one foot on the outside of your hand and keep the back knee off of the floor.
  • Lift one arm and pull the elbow up and back towards your rear.
  • Reverse the movement and bring your hand back to the starting position.
  • Switch to the other leg and arm, and repeat.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise C:
Loaded Beast

Where you should feel it: Quads, shoulders, lats

  • Start in a high plank position.
  • Keeping your hands where they are, sit your hips all the way back into your heels.
  • Keep your knees hovering off of the floor.
  • Ensure that you maintain a neutral spine by dropping your head between your arms.
  • Push off the balls of your feet and return to the starting position.

BLOCK 2

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise A:
Squat

Where you should feel it: Quads and glutes

  • Stand with your feet shoulder-distance apart.
  • Start the movement by pushing the hips back and down.
  • Keep the chest lifted and your bodyweight evenly distributed in your feet.
  • Once you reach 90 degrees at your knees, push through your heels, squeeze your glutes and rise back up to standing.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise B:
Commander Squat

Where you should feel it: Quads and glutes

  • Stand with your feet shoulder-distance apart.
  • Step one leg back and lower your knee all the way to the floor.
  • Bring the other leg back so your knees meet. Keep your knees shoulder-distance apart.
  • Step back up onto one foot, then the other, while holding a low squat.
  • To finish the exercise, squeeze your glutes and rise back up to standing.
  • To put this movement simply: kneel, squat and stand.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise C:
Staggered Good Morning

Where you should feel it: Hamstrings, glutes and calves

  • Start by standing in a staggered stance (one leg in front of the other).
  • Hinge forward and push your hips back.
  • Maintain a neutral spine.
  • Once you’ve hinged as far forward as you can, while maintaining your form, slowly return back upright to standing.
  • Repeat on the other leg.

BLOCK 3

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise A:
Reverse Lunge

Where you should feel it: Quads, glutes and hip flexor

  • Stand with your feet shoulder-distance apart.
  • Step back on one leg, allow the knee to drop and stop just before it reaches the floor.
  • Bring the leg back up and return to the starting position.
  • Repeat on the other leg.
  • Maintain core stability and upright posture throughout.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise B:
Half Burpee

Where you should feel it: Shoulders, core, quads and glutes

  • Stand with your feet shoulder-distance apart.
  • Squat down until your hands reach the floor.
  • Using your hands on the floor for support, jump both of your feet back so you land in a high plank position.
  • Jump your feet forward and land in a low squat.
  • Maintain your posture and stand.

Boost Bodyweight Strength With This 3-Part Workout | Men's Fitness UK

Exercise C:
Hand-Release Press-Up

Where you should feel it: Chest and triceps

  • Start in a high plank position.
  • Keeping the elbows squeezed tight into your rib cage, slowly lower your whole body to the floor.
  • Once your body hits the floor, release your hands and squeeze your shoulder blades together.
  • Place your hands back on the floor and push your whole body back up. Keep the elbows tucked in tight for greater triceps activation.
  • Return to a high plank position.

 

Join Vitor on Digme at Home or in the Bank, Covent Garden, Fitzrovia or Ealing studios – click here to book.

 

 

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