Looking to keep fit from home? Try this quick weights-free workout from Ex Belt ambassador and personal trainer Cornel Chin.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

1a. Lunge

Reps: 15 each leg
Rest:
10 secs, then onto 1b
Main muscles: quads, glutes, hamstrings, calves

  • Stand tall, with shoulders pinned back.
  • Take a big step forward and bend at both knees – until your back knee almost touches the floor.
  • Drive through the heel of your front foot to return to standing.
  • Repeat on the opposite leg.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

1b. Pike Press-Up

Reps: 15 
Rest:
10 secs, then onto 1c
Main muscles:
delts, triceps, back, core

  • Start in a press-up position, keeping your arms straight and your hands shoulder-width apart.
  • Lift your hips up so that your body forms an upside-down ‘V’, keeping your legs and arms as straight as possible.
  • Bend your elbows and lower your upper body until the top of your head almost touches the floor – you should really feel this in your shoulders.
  • Return to the starting position and repeat.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

1c. Russian Twist

Reps: 15
Rest:
10 secs, then onto 1d
Main muscles:
abs

  • Sit on the floor with your knees bent and feet together, lifted a few inches off the floor.
  • With your back at a 45-degree angle to the floor, twist your torso and tap the floor to one side of your hips.
  • Reverse the movement and tap the other side.
  • Slow and steady is best. The slower the twist, the greater the effect on your abs.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

1d. Static V-Sit

Reps: 30-50 secs
Rest: 60-90 secs, then return to 1a
Sets: Complete 3-5 rounds in total
Main muscles: abs, lower back

  • Lie on your back with your arms and legs outstretched.
  • Raise your hands and feet just above the floor.
  • Bring your arms and legs up to form a ‘V’ shape.
  • Hold this position for 30-50 secs.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

FINISHER: Arm Step-Up

Reps: 15 each arm
Rest:
60 secs
Sets: 3-4
Main muscles:
delts, pecs, triceps, core

  • Assume a press-up position at the foot of your stairs or another form of raised platform.
  • Keeping your arms straight, lift your right hand onto the bottom step.
  • Follow up with your left hand.
  • Step back down to the starting position with your right hand, followed by your left, while maintaining stability and balance.
  • Continue in this alternating up/down pattern, but change the leading hand with each sequence.

OPTIONAL EXTRAS (with Ex Belt)

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

Ex Belt Overhead Lunge 

Reps: 10
Rest:
60 secs
Sets: 3-4
Main muscles:
quads, glutes, hamstrings, calves, delts

  • Place and adjust the Ex Belt around your waist to your comfort.
  • Position your hands through each Ex Band.
  • Stand with your hands at shoulder level and your feet hip-width apart.
  • Step your right leg forward and slowly lower your body until your left (back) knee is a few inches off the floor and bent at least 90 degrees.
  • At the same time, press both arms above your head.
  • Return to the starting position and repeat on the other side.

Raise Your Heart Rate With This Bodyweight Workout | Men's Fitness UK

Ex Belt Press-Up

Reps: 10-15
Rest:
60 secs
Sets: 3-4
Main muscles:
delts, pecs, triceps, core

  • Place and adjust the Ex Belt around your waist to your comfort.
  • Position your hands through each Ex Band.
  • With your hands shoulder-width apart, keep your feet flexed at hip-distance and tighten your core.
  • Bend your elbows – keeping them tucked close to your sides – until your chest reaches the floor, then push back up.

 

Cornel Chin is a personal trainer with almost three decades of experience as a fitness professional.

Visit exbelt.co.uk and use code CC10 to receive 10% off.

 

 

 

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