Utilise your own bodyweight to build muscle, stability and strength with this split-section session from PT and gym owner James Stark.
“This workout has been split into three sections – upper, lower, and core – to allow for maximal intensity on split muscle groups,” explains Stark.
“As the workout is bodyweight-based with limited load, by splitting the session into blocks it allows you to access a larger metabolic response of the muscular tissue.”
LOWER-BODY BLOCK
How To:
- Do each exercise for 45 secs.
- Take 15 secs rest between exercises.
- Rest 60 secs at the end of the round.
- Do 4 rounds in total.
1a. ¼ Lunge
- Start upright.
- Step forward into a lunge, maintaining alignment of your knee over the toes of your front foot.
- Press up a quarter of the way, stop, then head back down before returning to the top.
- Alternate legs.
- Keep your hips in a neutral position throughout.
1b. Towel Squat
- Start with your feet hip-width apart, with toes turned out if needed, and your towel under your heels.
- ‘Pull’ down to a range that allows good form and grasp the towel at mid-shin height.
- Drive up until you have full tension on the towel and hold for one count.
- Reverse the movement and repeat.
1c. Glute Bridge Hold
- Start with your feet hip-width apart, lying on your back.
- Raise your hips up, ensuring you squeeze your glutes and draw your belly button in.
- Lower your hips until just off the floor and repeat.
1d. McGill Aeroplane
- Stand on one foot.
- Hold your arms out to the sides, with thumbs up.
- Pull yourself into a hip hinge, keeping your spine neutral and hips level with the floor.
- When you reach a comfortable stretch, squeeze the glute of the standing leg until you rotate at the hips.
- Pull back to a neutral position, then stand back up and repeat.
UPPER-BODY BLOCK
How To:
- Do each exercise for 45 secs.
- Take 15 secs rest between exercises.
- Rest 60 secs at the end of the round.
- Do 3-4 rounds in total.
2a. Persian Press-Up
- Start in a straight-arm plank position, with feet hip-width apart and hands under your shoulders.
- Pull yourself down, ensuring you move with a neutral spine and hips.
- Touch your chest to the floor, then push back up.
- As you reach the starting position, pull your hips back into a downward dog position.
- Return to the start and repeat.
2b. Prone Angel
- Start lying face down on the floor.
- Keep your belly button pulled in tight, with your hips tucked under and glutes squeezed.
- With hands extended overhead, perform a circular motion until your hands reach your glutes.
- Reverse and repeat.
2c. L-Sit Hold
- Sit on the floor with your knees bent or extended if manageable.
- Place your hands on the floor beside you.
- Raise your legs off the floor and push down firmly with your hands.
- Use your abs to pull your hips and legs towards your chest.
- Hold for the 45 secs.
CORE BLOCK
How To:
- Do each exercise for 30 secs.
- Take 15 secs rest between exercises.
- Rest 45 secs at the end of the round.
- Do 5 rounds in total.
3a. Side Plank
- Start on one side, with one foot just in front of the other.
- Press your hand firmly on the floor.
- Squeeze the underside of your obliques, driving your hips up towards the ceiling.
- Place the other hand on your chest, or straight in the air above the shoulder.
- Hold for 15 secs, then switch.
3b. Dish Hold
- Lie on your back, with arms and legs extended.
- Lift your limbs off the floor.
- Crunch your abs to bring your legs and arms up further.
- Hold this position.
3c. V-Ups
- Lie on your back, with arms extended overhead and legs extended with pointed toes.
- Pull your arms and legs together over your abdomen.
- Lower with control and repeat.
James Stark is a personal trainer with 10+ years of experience. he is the co-founder of Starks Fitness gyms, SF Nutrition and SF Retreats. Follow him @s74rks
