Stay strong and supple, and protect against injury with this mobility-focused bodyweight workout from performance coach Omar Mansour.

DYNAMIC WARM-UP

  • Do 10 reps of each exercise.
  • Complete 3 sets in total.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

1a. ‘World’s Greatest Stretch’

  • In a high plank position, step your right foot towards the outside of your right hand. 
  • Move your right elbow inside towards your right foot, then rotate and reach for the ceiling.
  • Return to the start and repeat on the other side.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

1b. Reverse Lunge Reach

  • From standing, step back with your left foot and drop down into a lunge, while simultaneously raising your left hand above your head and reaching over as far as you can – maintaining your balance. 
  • Pause, then reverse the movements and repeat on the other side.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

1c. Glute Bridge

  • Lie face up on the floor, with your knees bent and feet flat on the ground. 
  • Keep your arms by your sides with your palms down.
  • Raise your hips off the ground until your knees, hips and shoulders form a straight line.
  • Squeeze your glutes and keep your belly button drawn in so that you don’t over-extend your back.
  • Hold the bridged position, while driving your hands into the ground for a couple of seconds before easing back down.

MAIN SET

  • Do each exercise for 40 secs.
  • Rest 10-20 secs between moves.
  • Rest for 60 secs at the end of the round.
  • Complete 4-5 rounds in total.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

2a. Isometric Squat Hold

  • Hold a low squat position. 
  • Drive your knees out, with heels pressed firmly into the ground.
  • Keep your shoulders pulled back and down, while keeping your core tight.
  • Create as much tension in the body as you can.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UKStay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

2b. Press-Up (Diamond x 5/ Wide x 5)

  • Place your hands on the ground slightly in front of your shoulders and form a ‘diamond’ shape with your thumbs and index fingers.
  • Lift into a press-up position: your upper body should be straight and at a 45-degree angle.
  • Slowly lower your chest towards the floor, then push back up to the start position.
  • Complete 5 reps, then change hands to a wider position – switching the focus away from your triceps and onto your chest – and do another 5 reps.
  • Continue to alternate like this for 40 secs.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

2c. Superman with Hands Behind

  • Lie face down on the floor with your arms and legs extended behind you. 
  • In one movement, engage your glutes and lower your back to raise your arms, legs and chest off the floor.
  • Hold for a count, then slowly return to the starting position.

COOL-DOWN

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

3a. Pigeon Stretch

  • Start in a low lunge with your right leg forward and bent at 90° and your left leg behind it.
  • Move your right foot behind your left hand and lower down to the floor – your shin should now be parallel to the top of your mat.
  • Shift your left leg back a bit for extra room. Make sure your left toes, heel, ankle, knee and hip are in the same line.
  • Keep your torso up and fold forwards as far as you can.
  • Hold for 20-30 secs.
  • Repeat on the left side.

Stay Strong and Supple With This Bodyweight Workout | Men's Fitness UK

3b. Hip Flexor Stretch

  • Begin in a kneeling position, then bring your right foot forward so that your right knee is directly above your right ankle. 
  • At the same time extend your left leg behind you so that your left knee is behind your left hip and the top of your foot is on ground.
  • For a deeper stretch, drive your knee into the ground and raise your left arm in the air – leaning to one side as per the reverse lunge reach.


Omar Mansour is a PT, performance coach and the co-founder of Track Life Ldn, a running community catering for anyone who wants to step up their training regardless of their ability. Check out his website: omarmansour.co.uk

Photography: Eddie Macdonald

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