NO GYM BODY WEIGHT

WORKOUTS
YOU CAN DO
REQUIRED ANYWHERE

Total-Body GET
BLAST
•CHISELED
CHISELED CHEST STRONGER
•POWERFUL
POWERFUL ARMS
•INSANE
INSANE ABS IN 30 DAYS
Lose Your
Belly—Fast

125
EQUIPMENT FREE
MOVES INSIDE
Your
Summer of
Fitness
Starts Now
 EDITORS’
LETTER

YOUR BEST
BODY
STARTS HERE No weights, no nonsense. Tap into the
fat-slashing, muscle-building
power of body-weight workouts to
boost your gains—fast.

elieve it or not, it is possible to completely

B change your body—without setting foot in the

gym. In fact, you don’t need any machines. All
you need is your own body. And that’s where
this guide comes in. The workouts on the
following pages are designed not only to increase the
size and strength of your muscles but also to boost
your power, mobility, and balance. The result? You’ll
be moving, feeling, and looking better in no time.
Plus, because you’re relying mostly on your own
body for resistance, you can do your workouts almost
anywhere: in your basement, in the park, on vacation,
so you never have an excuse to bail. So what are you
waiting for? Get started today.

2 MEN’S HEALTH � NO GYM REQUIRED

Sculpt your most
athletic self using
just your own
body weight.
NO GYM REQUIRED
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EDITORIAL DIRECTOR,
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4 MEN’S HEALTH � NO GYM REQUIRED

 BEAT BELLY FAT FOR GOOD.
THE 21 DAY MEAL PLAN, WORKOUT, AND MOTIVATION YOU NEED.

+ 135 pages detailing the proven

program designed by author/
dietitian Dezi Abeyta that’s
helped hundreds of his clients
banish stubborn belly fat.

Learn More at [Link] LOSEGUT

 CONTENTS

PART 1 18 Powered-Up Pushups 34 The Body-Weight Burner

BODY WEIGHT Build a bigger, stronger upper body
without lifting a weight.
Use this anytime, anywhere workout
to build total-body itness when you’re
BASICS 22 Pullups: A Master Class
pressed for time.

Get the hang of the move that forges 38 Fast Finishers

10 The Smart, Simple Way to Train a wide back, sculpted shoulders, and Use these high-voltage cardio
You don’t have to lift weights to chiseled biceps. routines to add fat-slashing power to
lose weight and build muscle. Discover any workout.
26 Put Your Core to the Test
our top ive ways to turn your body
The plank is the simplest, most 42 Home Stretch
into the most effective itness tool
effective abs exercise that Use these easy lexibility drills to
on the planet.
exists, and it can help you get improve your mobility and injury-proof
14 Prepare Your Body to Move ripped in no time. your body.
The right workout will help to
30 Learn the Pistol Squat
speed up your gains and protect your
This legendary move builds strength
body from harm.
while challenging your balance and
mobility. Master it—and sculpt giant
quads—with this plan.

6 MEN’S HEALTH � NO GYM REQUIRED

PART 2 92 3 Moves, Total-Body Strength PART 4

GET FIT WITHOUT These three-move workouts from top

trainers are all you need to de ine CARDIO
THE GYM every inch and build the standout
brawn you’ve always wanted.
CHALLENGE
48 Fresh-Air Fitness 98 The New Fitness Club 112 Punch Up Your Workout
Pack on muscle and incinerate fat Grab some workout inspiration from Kick fat to the curb and forge
with these clever combos and smart F3—the free, early-morning, guys- mental toughness with a hybrid of
interval sessions. only exercise class that’s exploded in strength/boxing/cardio moves.
popularity.
52 No Gear Total-Body Blast 116 Hard-Core Hikes
Grab a buddy and challenge each other 102 Progress Like a Pro All you need are your own two feet—
to complete this hard-core outdoor You’ll never improve if you keep doing and a grasp of how to navigate our
workout. endless reps of the same old moves. Great Big World. We’ll lead the way.
We’ll show you variations that will
56 Load Your Lower Half challenge your muscles and take your 122 Go for the Goal
This six-week lower-body tune-up body to the next level. A sprint triathlon challenges your
challenges your calves, glutes, and core. whole body and doesn’t suck up your
106 The Perpetual Motion Workout life with training.
60 One Wild Workout The way to develop strength,
A good itness plan fosters ef icient lexibility, and abs all at once: Learn 128 Best Fitness Apps
movement. This go-anywhere routine the art of the “ low.” Who needs a personal trainer when
makes you strong and fast. you have a smartphone?

64 Greatest HIITs
Mix and match these six moves to
create custom 9- to 15-minute sweat
sessions that’ll deliver the body you
want in the time you have.

68 Shredded in 30
This twice-a-week, half-hour program
will whip you into shape in record time.

72 Summer Body Challenge

For the next 30 days, set aside 15 to
60 minutes a day to complete these
daily challenges. If you do, you’ll
reveal your accomplishment: a stronger,
more muscular body.

PART 3

BIGGER, FASTER,
STRONGER
80 Get Athletic
This body-weight routine may not look
like much, but it’ll have a big effect on
your performance and injury resistance.

84 Build Explosive Power

Greco-Roman wrestlers swear by this
punishing sequence. Use it to unleash
a stronger you.

88 Real-World Muscle Made Easy

Strong muscles don’t just look
good, they help you tackle whatever
life throws at you.
1 TRAP
 1

THE SMART,
SIMPLE WAY
TO TRAIN
You don’t have to lift weights to lose weight and build
muscle. Discover our top five ways to turn your
body into the most effective fitness tool on the planet.
BY TREVOR THEIME, C.S.C.S.

or years, fitness insiders have told men that

F body-weight training is an excellent plan

B—perfect for days you can’t make it to the
gym. They’ve championed it as a system for
boosting metabolism and building endurance,
and decreed it a smart starting point for strength
programs. “All of that is true,” says BJ Gaddour,
C.S.C.S., author of Your Body Is Your Barbell. “But so
is this: Your body weight can be more effective than
iron for packing on muscle.”
It’s all in how you use it. These secrets can help
you increase not only the size and strength of your
muscles but also the way they move you through life.
“Instead of training to look like a hulking beast, you’ll
train to look like some of the fittest men in the world:

10 MEN’S HEALTH � NO GYM REQUIRED

A body-weight
routine can pump
your muscles in
ways you never
thought possible.
When you use
your body as a
�itness tool, you
can take your
workout
anywhere.

boxers, gymnasts, soldiers, leverage and momentum,” of empty liquid calories. Then
MMA fighters—guys who sculpt says Gaddour. “So there’s focus on increasing your
chiseled physiques without ever little motivation to fix poor intake of protein and produce.
lifting a weight,” says Gaddour. eating habits.” “Take the opposite approach
Best of all, you’ll do it without The exact opposite is true with carbs,” says Gaddour.
ever having to set foot in a gym. for body-weight exercises, in “Try to limit your daily carb
Welcome to your new plan A. which the extra mass becomes intake to around 100 grams, and
a limiting factor for both eat most of your nonvegetable
SECRET 1 performance and athleticism. carbohydrates after your
DIAL IN YOUR DIET “Carrying around an additional workouts.”
Body-weight training 20 pounds is like wearing a
incentivizes an entirely different weight vest,” Gaddour says. “So SECRET 2
body type than weightlifting the incentive is to get lean as PRIORITIZE STRENGTH
does. “With weightlifting, the quickly as possible, and exercise “A common misconception
heavier you are, the more pounds alone won’t do that. You also is that you need to lift heavy
you can lift—not because you need to dial in your diet.” to build serious muscle,” says
have more muscle, but because Start by eliminating added Gaddour. But the reality is
the extra mass gives you more sugar, particularly in the form that your muscles can’t tell the

12 MEN’S HEALTH � NO GYM REQUIRED

“A common misconception
is that you need to lift
heavy to build serious muscle.”
SECRET 3 10 reps per move of the “body-
FOCUS ON FORM weight 8,” says Gaddour. Moving
“Every rep of a body-weight around in a deep squat for
movement recruits more 5 to 10 minutes a day or holding
muscles, better engages your the top of a hip thrust for
core, and places a greater 20 seconds every 20 minutes
demand on your nervous you’re at your desk can also be
system than most weight-based a mobility game changer.
exercises,” says Gaddour. That “Get mobile, and muscle will
makes technique all the more follow,” says Gaddour.
important. “You want to put
yourself in a position that
maximizes your training effect
while minimizing wear and
tear,” says Gaddour. 4 Easy Ways
SECRET 4
MASTER FEWER MOVES
to Make Any
“Next to lack of motivation, the
biggest roadblock for people
Body-Weight
who are just starting a fitness
program is ‘exercise ADD,’ ” says
Move Harder
Gaddour. “When you constantly Change Position
switch things up, you never fully “The steeper your body
master the skills associated with angle is to your working
executing an exercise perfectly.” muscles—say, elevating
You also never fully realize its your feet in a pushup—the
muscle-building potential. harder the move is,” says
Gaddour.
Plus, many guys are told
that constant variation is the Decrease Stability
key to avoiding plateaus and “Reduce your contact with
maintaining muscle growth. the �loor by raising a limb, or
difference between your body “But most guys are better off narrow your base of support
weight and a barbell. “As long sticking to fewer exercises and by moving your hands
as an exercise is sufficiently milking every benefit from or feet closer together,”
challenging, you don’t need to them before moving on,” says Gaddour suggests.
add weight to trigger muscle Gaddour. “They cover what I call
Vary the Tempo
growth,” says Gaddour. the ‘body-weight 8,’ or the eight “Slow the lowering phase
Think about that the next time key movements for sculpting a of an exercise to three
you drop and do 20 pushups, fit body: hip hinge, hip thrust, seconds, or pause at the
or bang out a set of 50 body- deep squat, single-leg squat, row, bottom for four seconds to
weight squats. “If your goal is to pullup, pushup, and handstand eliminate any built-up elastic
increase size and strength, then pushup,” says Gaddour. energy,” says Gaddour.
most of the body-weight sets that
Combine Movements
you do should be challenging in SECRET 5
The more muscles you
the 5- to 10-repetition range,” USE YOUR BODY DAILY engage, the harder you’ll
Gaddour says. Be sure to check Learn to perform body-weight work, Gaddour points out.
out “4 Easy Ways to Make Any moves more efficiently by That’s why the burpee,
Body-Weight Move Harder,” at practicing easier variations T-pushup, and chinup with
right, to learn how. during your off days. Do 1 set of knee raise are so fatiguing.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 13

 2

PREPARE
YOUR BODY
TO MOVE The right warmup will help to speed up
your gains and protect your body from harm.

here was a time when a lifter would walk into

T the gym, do a few shoulder rolls to loosen up,

crack his knuckles, and start bench pressing.
That time is now past, and, for the record, those
lifters probably all have shoulder injuries.
We get it—when you’re anxious to start training,
you don’t want to do a whole long routine before you
get to your first rep.
But a dynamic warmup is one that has you
moving in similar ways to the exercises you plan to
perform, so it prepares you specifically for the tasks
ahead. A good dynamic warmup includes aspects
of cardiovascular training, strength, mobility, and
power, and can be done in just a few minutes.

14 MEN’S HEALTH � NO GYM REQUIRED

Failing to warm
up can cost you
dearly, both in
terms of the
safety of your
session and its
e�ectiveness.
 DIRECTIONS
Add in these mobility
exercises before your
workout (or anytime
during your day).

Walkout to
Alternating Reach
Stand with your feet shoulder-
width apart. Place your hands
on the �loor, bending your knees
slightly if you have to. Walk
your hands forward until you’re
in pushup position. Hold for a
moment; then lift your left hand
off the �loor and reach that arm
forward. Work to keep your hips
steady as you do this. Reverse the
movements to return to a standing
position, and then repeat the
1 entire sequence with your other
arm. That’s 1 rep; do 2 sets of 10.

TECHNIQUE TIP
Tighten your core
so your weight
doesn’t shift to
your nonreaching
arm’s side.
3

16 MEN’S HEALTH � NO GYM REQUIRED

Crab Bridge
Start seated on the �loor with your feet �lat in
front of you, hands on the �loor behind you,
�ingers facing away. Squeeze your glutes and
lift your hips as high as you can; try to form
a straight line from torso to knees. Hold for a
moment, and return to the starting position.
That’s 1 rep; do 2 sets of 10.

Half-Kneeling Thoracic Spine Rotation Step-Out With Overhead Reach

Kneel with your left leg behind you and place Stand tall with your feet together. Step forward with
both hands on the �loor in front of you; this is the your right leg; then, while keeping your chest up,
starting position. Tighten your core, making sure bend your right knee so your thigh is parallel to the
your back isn’t rounding. Lift your right hand off the �loor. Lift your arms overhead, forming a Y, and then
�loor, straighten your right arm, and then reach it reach them backward, feeling a stretch around your
up, feeling a stretch in your back. Hold and return to hips. Return to standing. That’s 1 rep; do 10 and
the start. That’s 1 rep; do 1 set of 10 per side. repeat on your left side.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 17

 3

POWERED�UP
PUSHUPS Build a bigger, stronger
upper body without lifting a weight.
BY JUAN CARLOS SANTANA

e’re conditioned to think that using weights

W is the only way to develop a strong, muscular

chest. But at the gym I own, the Institute of
Human Performance in Boca Raton, FL, we
do the opposite of what you learned. We use
no weights, no spotters, and no bench—which means
you can do our entire program at home.
I’m talking about pushups. You’ll shred fat, boost
strength, stimulate new growth, and carve eye-
grabbing pecs by blasting through 60-rep pushup sets.

18 MEN’S HEALTH � NO GYM REQUIRED

Ninety-nine
percent of guys
actually suck
at pushups.
Here’s the right
way to do them.
 DIRECTIONS STEP 1
Perform these exercises two or three days a week for two weeks in the
Follow these order shown, with at least one day of rest between workouts. Complete
three steps to 3 sets of each pushup type, resting 1 to 2 minutes between sets. Aim
add layers of for sets of 10 to 15 reps, or as many reps as you can with proper form.
new muscle in
just eight�weeks.
The �irst step
builds your
endurance, the
second increases
strength, and the
�inal step adds
explosiveness A
and speed so
you can pack on
more size.
Before starting
the program,
you should
be able to do Wide Pushup
20�consecutive Do a standard pushup, but
pushups. If you with your hands wider than
can’t, then build shoulder-width apart.
your strength
with this three-
week prep:
Three days a
week, do 3�sets
of pushups,
resting 3 minutes B
between sets.
(A�set is as many
pushups as you
can complete.)
The entire
workout uses
variations of
the standard
pushup. For
each movement, Alternating Shuf�le Pushup
assume a pushup Start in pushup position. Move your right hand to the left until your
position (with two hands are next to each other. Now slide your left hand farther
your body in left until your hands are shoulder-width apart again. Do a pushup and
a straight line repeat the process, this time moving to the right and doing another
from ankles to pushup. That’s 1 rep.
shoulders) and
then lower your
chest to the �loor,
then press back
to the starting
position. To
add di�iculty, C
perform the
exercise with
your hands on a
medicine ball.

Diamond Pushup
Do a pushup with your hands
close enough for the tips of your
thumbs and index �ingers to
touch, forming a diamond shape.

20 MEN’S HEALTH � NO GYM REQUIRED

STEP 2
For the next four weeks, do these exercises two days a
week. Complete 4 sets of each pushup type, resting 1 to 2
minutes between sets. Aim for 10 to 15 reps in each set.
For these pushups, you’ll need a 4- to 8-inch-high box.

A C

One-Arm Pushup Hands-on-Box

Do a pushup with your right Diamond Pushup
hand on the �loor and your left Perform a diamond
hand on the box. Switch arms pushup, but with both
and repeat. That’s 1 rep. hands on the box.

B D

Crossover Box Pushup Dynamic Box Pushup

Do a one-arm pushup with your left hand on Place your hands on a box in the diamond
the box. Then, from the starting position, pushup position. Lower your body and press
lift your right hand and place it beside your explosively off the box, your hands landing
left hand on top of the box. Then move on the �loor with the box between them.
your left hand down to the �loor so your hands Immediately lower your body and press
are shoulder-width apart again. Perform a explosively up so your hands land back on the
pushup. That’s 1 rep. box in the starting position. That’s 1 rep.

STEP 3
During the final two weeks, do the exercises in step 2 one after the other with no rest. Try to do
10 reps of each exercise. Do this twice a week, and allow three or four days of rest.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 21

 4

PULLUPS:
A MASTER
CLASS
Get the hang of the move that forges a wide
back, sculpted shoulders, and chiseled biceps.
BY ANDREW HEFFERNAN, C.S.C.S

he pullup remains daunting for plenty of guys.

T And that’s too bad, because few exercises can

strengthen your entire upper body, challenge
your core, and improve your posture the way the
classic pullup can.
Learning this move is a challenge worth
undertaking. This is an exercise you can do anywhere,
from your gym’s pullup bar to city construction
scaffolding to the sturdy tree branch in your
backyard.
We’re here to show you the way. Whatever
challenges stand in the way of your pullup success—
matchstick arms, heavy legs, weak grip—we’ll help
you fight past them so you can master this staple
body-weight exercise. Time to step up to the bar.

22 MEN’S HEALTH � NO GYM REQUIRED

Stop avoiding the
pullup bar. This
routine gives you
the tools you need
to raise your game.
 DIRECTIONS
Find the number of pullups you can currently do below, then follow the directives
associated with that number. As you progress, follow the directions for the next level up.

HOW MANY CAN YOU DO?

Zero: Do these One to Nine: 10 or More: Once or twice a week,
moves three Do these moves try these moves; aim for 3 to 5
times a week. twice a week. sets of 6 to 10 reps each.

1 Static Hold 1 Low-Rep Drill 1 Weighted Pullup 4 Rope Pullup

Stand on a box beneath your Hang, do 1 pullup, and let Forget adding reps—it’s Pullups always challenge
pullup bar and jump to the top go of the bar, landing on resistance that gets you your grip, but this variation
position of the pullup. Hold the loor. Do 5 of these your strong. Ideally, you should ups the forearm ante.
there for as long as you can, irst week. The next week, wear a vest and do 3 sets Hang a thick rope over the
squeezing your back muscles. do 4 sets of 2 reps (in other of 10 before adding more bar and do pullups while
Aim for three 20-second words, 2 pullups before you resistance. No vest? Use a holding on to the rope with
holds. release and land). weight plate (shown). each hand.

2 Negative Pullup 2 Assisted Pullup 2 Mixed Grip Pullup 5 L�Sit Pullup

Stand on a box beneath the bar Hang a resistance band over This one’s functional: Grip the In the bottom position,
and jump to the top position. the bar; pull the shorter loop bar with one hand overhand squeeze your legs together
Hold for just a moment; then through the longer one. Place and the other underhand. and extend them forward,
slowly lower yourself. This your feet on the bottom Now do pullup reps, ighting forming an L with your torso.
lowering process should take loop. Hang from the bar and to stay balanced; don’t let Keep your core tight and
5 seconds. Do 3 sets of 5 like do pullups. Aim for 2 sets of your hips shift to one side or hold this position as you do
this. 8 reps. the other. pullup reps.

3 Inverted Row 3 Scapular Pullup 3 Plyo Pullup 6 Archer Pullup

Grab TRX handles above you; Hang from a bar with your Pull yourself up quickly, As you pull yourself up, pull
lean back until you’re at a shoulder blades slightly and as your chin nears the your chest toward your left
45-degree angle to the loor. tightened. With your arms bar, let go of the bar for a hand, straightening your
Pull your elbows backward straight, squeeze your moment; then grab it again. right arm as your chest nears
and return to the start. That’s shoulder blades; hold Too easy? Try this: When the bar. Lower, pause, then
1 rep. Do 3 sets of 15. 1 second. That’s 1 rep; do you let go, catch the bar repeat, pulling yourself
2 sets of 10 to 15 reps. using an underhand grip. toward your right hand.

Passing MARINES, AGES 21 25

ARMY RANGERS QUALIFICATION
5 REPS MINIMUM
6 REPS

the Bar WEST POINT CADET

NAVY SEALS
9 REPS AVERAGE
10 REPS MINIMUM
Does your pullup measure FBI RECRUITS RECOMMENDED 20 REPS
up to these standards? GUINNESS RECORD 1 MIN. 54 REPS

24 MEN’S HEALTH � NO GYM REQUIRED

DETAILS, The
DETAILS… Great
Doing a pullup requires more than just
hanging from a bar and pulling until your Debate
chin is above it. Knowing the nuances Three kinds of
will keep your shoulders healthy as you pullups are commonly
strengthen your back. seen in the gym.
Know the pros and
cons of each before
you let anyone change
your pullup form.

DEAD�HANG PULLUP
At the bottom of the
pullup, you fully relax
all your shoulder and
back muscles, and
pause. From there, you
pull up.
Pros: You’re using a full
range of motion, which
means you get a good
stretch on all your back
muscles. The pause
minimizes cheating.
Cons: You’re leaving
your shoulder
ligaments vulnerable to
strains.

CONSTANT�TENSION
This is the gold standard
pullup described
at left; you maintain
tension in your back at
the bottom.
Pros: You get to
THE BOTTOM HALFWAY UP THE TOP strengthen your
Never let the tension Pay attention to your Don’t quit now; work back and arms while
leave your back. shoulder blades. to �inish the rep. When keeping your shoulder
ligaments safe.
Your arms should Once you start pulling your chin clears the top
straighten fully, but up, don’t use your of the bar, don’t stop Cons: The move is far
harder than it looks;
don’t just hang. arms alone. Instead, pulling. Squeeze your
eight good constant-
Maintain constant think about pulling shoulder blades back tension pullups can
tension across your your shoulder blades and try to make and challenge most �it guys.
shoulder girdles—the down and back as hold a double chin. As
muscles around your your elbows travel you’re doing this, try KIPPLING PULLUP
shoulder blades and toward your ribs. to maintain tension in A version in which
collarbone. The “dead You’re controlling your abs and glutes. your shoulders swing
hang” position— your shoulders and Your torso might lean forward and snap back,
letting your shoulders shoulder blades using slightly backward so building momentum to
shrug up to your what physiologists your hips and feet propel you upward.
ears—places strain on call “scapulohumeral are in front of the bar. Pros: This one will
your biceps tendons rhythm,” says Jeff That’s not a problem, challenge your
endurance while still
and rotator cuffs, Cavaliere, C.S.C.S., but you shouldn’t let
helping you develop
explains Eric Cressey, a physical therapist your shoulders jut upper-body strength.
C.S.C.S., of Cressey and founder of the forward on the bar,
Cons: If your shoulder
Sports Performance Athlean-X training Cressey says. That stability isn’t �lawless,
in Massachusetts. You program. This is key to could set you up for a you’ll easily hurt your
don’t want that. shoulder health and rotator cuff injury. shoulders. Think twice
pullup dominance. before doing this.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 25

 5

PUT YOUR
CORE
TO THE TESTThe plank is the simplest, most effective
abs exercise that exists, and
it can help you get ripped in no time.
BY JEFF CAVALIERE, C.S.C.S., M.S.P.T.

ou look in the mirror and fail to see what you

Y want: six symmetrical mounds of contractile

tissue bisected by a narrow strip of fat-free
skin. So you do lots of at-home abs exercises,
like crunches and situps and anything else that
feels like it hits those muscles directly. This approach
to training abs seems to make sense. But truth is, if
you want to shrink your waist, situps and crunches
won’t make it happen as fast as other methods. If
you want to shred your abs, you have to work other
muscles that surround them—your whole core. Here’s
your no-nonsense plan.

26 MEN’S HEALTH � NO GYM REQUIRED

The plank is one of
the �inest ways to
sculpt your entire
middle, since it
forces you to brace
your abs, obliques,
and lower back.
 DIRECTIONS MOBILITY/ACTIVATION
First, warm up your glutes and lower back—two underrated
Flow through these keys to complete core development—with the moves below.
moves in the order
they appear. Perform
the number of sets and
reps that are indicated
with each move. Once a
week, test yourself with
the Speed Clock Plank,
at bottom right. Record
your results so you have
a visual reminder of how
you’ve improved.

Clif�hanger Extension
Lie facedown on a bench, legs hanging off it, toes
touching the �loor; this is the start. Keeping your
legs straight, squeeze your glutes and try to raise
your legs so they’re parallel to your torso. Hold for
6�seconds and return to the start. That’s 1 rep; do 10.

Glute Bridge Walkout

Lie on your back, knees bent. Lift your butt so it’s
in line with your torso. This is the starting position.
Keeping your back, butt, and legs off the �loor,
walk your feet forward. When your legs are nearly
straight, hold for 6 seconds; then return to the
start. That’s 1�rep; do 10.

28 MEN’S HEALTH � NO GYM REQUIRED

 STRENGTH
Now hit your abs. Set a timer
for 60 seconds.

Clock Plank
Assume a pushup position,
your core tight. When
you have 50�seconds left
on the timer, shift your
right hand to 2 o’clock. 2
At 40�seconds, move
that hand back; shift your
right foot to 4 o’clock.
At 30�seconds, return
to pushup position. At
20�seconds, move your
left foot to 8 o’clock. At
10 seconds, move it back;
move your left hand to
10 o’clock until the time
expires. That’s 1 rep; do 5. TEST YOURSELF
Speed Clock Plank
Start in pushup position,
your core tight. Now
repeat the entire clock
plank sequence, this time
moving as quickly as you
can from one position
3 to the next. Do this as
many times as you can,
maintaining good plank
position throughout.
Count the number of times
you make it fully around
the clock before you fall.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 29

 6

LEARN
THE PISTOL
SQUAT
This legendary move builds leg and core strength
while challenging your balance and mobility.
Master it—and sculpt giant quads—with this plan.
BY BEAU WHITMAN, CF�L1

earning to squat properly is more than a game

L changer—it’s a life changer. You’ll notice fewer

aches and pains. You’ll reduce your risk of injury.
You’ll build more muscle across your body. Best
of all, you’re likely to see your performance
improve—running faster, smashing a ball farther,
punching harder—in just about every activity you do.
Start with the moves that follow.

30 MEN’S HEALTH � NO GYM REQUIRED

Perfecting the
pistol squat
requires patience,
balance, and, most
of all, practice.
 DIRECTIONS WEEK 1*
Practice Reverse Lunges �A�
Follow the day-by-day prescription to (stand, step back with one leg,
improve your squat from the ground up. bend that knee, lower your torso)
By the end of week 4, it’s go time! and Split Squats �B� (from a
split stance, lower your torso)
on each leg.

MON 3 SETS OF 6 PER MOVE

TUE 3 SETS OF 6
WED 3 SETS OF 8
THU DO KNEE TO WALLS: ASSUME
A SPLIT STANCE, 1 FOOT FROM A
WALL; DRIVE YOUR FRONT
KNEE TOWARD THE WALL, THEN
RETURN TO THE START. THAT’S
1 REP; DO 5 SETS OF 6 PER LEG.
FRI 3 SETS OF 10
SAT 3 SETS OF 1 2
SUN TEST: COMPLETE 15 OF EACH MOVE
PER LEG. FAILED? REPEAT WEEK 1 .

*�Prerequisite:
Before starting
week 1, complete
one 30-second
squat with your feet
�lat and thighs
A B parallel to the �loor.

WEEK 2
Try Pistol Negatives: Stand
with your left leg on a 2-foot box
or chair, right leg hanging.
Bend your left knee until your
right foot touches the �loor. Using
your left leg, return to the start.
That’s 1�rep.

MON 4 SETS OF 4 PER LEG

TUE 4 SETS OF 6
WED 4 SETS OF 8
THU WORK ON CLOSED FEET SQUATS:
WITH YOUR FEET TOGETHER,
SLOWLY SQUAT AS DEEPLY
AS YOU CAN; THEN STAND UP.
DO 5 SETS OF 10.
FRI 4 SETS OF 10
SAT 4 SETS OF 12
SUN TEST: 1 SET OF 3 PER LEG, TAKING
3 TO 5 SECONDS TO LOWER
YOURSELF. CAN’T PULL IT OFF?
REPEAT WEEK 2 .

32 MEN’S HEALTH � NO GYM REQUIRED

 WEEK 3
Do Single-Leg Wall Sits: Stand
MON
TUE
4 SETS OF 4 PER LEG
4 SETS OF 6
WED 4 SETS OF 8
with your back against a wall, feet
THU DO 3 PIGEON POSES: KNEEL
about 2 feet away. Lower yourself
AND EXTEND YOUR RIGHT LEG
so your knees are at 90 degrees; BEHIND YOU. BEND YOUR
then raise and straighten one leg. LEFT KNEE, BRINGING YOUR LEFT
Hold for 15 seconds. FOOT FORWARD. HOLD FOR
15 SECONDS PER SIDE.
FRI 4 SETS OF 6; DESCEND BELOW
90 DEGREES
SAT SAME AS FRI, BUT 8 REPS
SUN TEST: 3 WALL SITS HOLD
20 SECONDS EACH . NO GO?
REPEAT WEEK 3.

WEEK 4
Try Assisted Pistols: Stand 2�feet
MON
TUE
2 SETS OF 4 PER LEG
2 SETS OF 6
WED 2 SETS OF 8
from a TRX; grab its handles.
THU TRY CROSSED LEG SQUATS:
Lift your right foot and straighten
CROSS YOUR LEFT FOOT BEHIND
your right leg forward; bend your THE RIGHT AND RISE ONTO YOUR
left knee until your butt nears the TOES , SQUAT SLOWLY; STAND UP.
�loor. Stand back up; that’s 1 rep. DO 5 SETS OF 10 PER SIDE.
FRI 2 SETS OF 10
SAT 2 SETS OF 12
SUN TEST: 2 SETS OF 12 PER LEG; TAKE
3 SECONDS TO LOWER YOUR
TORSO. CAN’T? REPEAT WEEK 4.

1 2 3

GO TIME!
To do the Pistol Squat, stand and lift one foot off the �loor. Straighten that leg forward. Bend your
standing knee; lower your torso until your butt nearly hits the �loor. Stand back up. Celebrate.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 33

 7

THE
BODY�WEIGHT
BURNER Use this anytime, anywhere workout to build
total-body fitness when you’re pressed for time.

e get it. Sometimes life gets so hectic that it

W feels impossible to fit in exercise. That’s

where this 25-minute, no-equipment-needed
burner from Ben Boudro, C.S.C.S., a fitness
trainer in Detroit, comes in. Boudro, who’s
trained several NFL players, specializes in crushing
you with body-weight workouts, so you can build the
body you want in the time you have. Do it anyplace,
whenever you can, to hit every muscle in your body,
rev up your metabolism, and improve balance and
coordination.

34 MEN’S HEALTH � NO GYM REQUIRED

This no-excuses
workout keeps
you gaining —no
matter what life
throws at you.
 DIRECTIONS WORKOUT
Do 2 rounds of this circuit. In the first,
Do this workout at least three days a do each exercise for 40 seconds, rest 20, then
week; for optimal results, try to do it do 40 more seconds. Rest 90 seconds.
six days a week. (Remember: It takes The next round, do each move for 30 seconds,
only 25 minutes!) Aim to go for a rest 15, then do 30 more seconds.
10- or 15-minute run on days when
you can’t �ind time for this workout.

THE WARMUP
Before you start training, loosen up your
hamstrings and hips and relax your back
with 2 minutes of quick drills.

TECHNIQUE TIP
Don’t focus on the
number of reps. TECHNIQUE TIP
Fewer is better in When your chest
the warmup; do is facing the ceiling,
each one slowly. Feel squeeze your
the stretch. glutes to straighten
out your body.

1 Around-the-World Pushup
1 Pushup to Downward Dog Set up in pushup position, core tight. Do 1 pushup rep. Then,
Start in pushup position, hands directly below your keeping your core tight, lift your right arm from the loor,
shoulders, core tight, then do a pushup. Return to the start, rotating your torso as you reach your arm toward the ceiling.
then raise your hips high, bending at the waist. (Shift your Continue rotating your torso so that your chest faces the ceiling
feet forward if you need to.) Keep your legs straight as (you can shift your feet as you do) and then place your right
you do this, stretching your hamstrings, and try to form a hand on the loor. Try to form a straight line from shoulders to
straight line with your arms and torso. Return to pushup ankles. Reverse the moves to return to pushup position. That’s
position. That’s 1 rep. Do reps for 1 minute. 1 rep. Alternate directions with each rep.

TECHNIQUE TIP
If you have time for just one
exercise every single day,
make it this one. It’ll �ire up
your midback muscles—key to
helping improve your posture.

2 Spider-Man Lunge With

Overhead Reach
Start in pushup position, hands directly below your 2 Superman Hold
shoulders. Keeping your left leg straight, bring your right Lie facedown on the loor, arms and legs extended. Tighten
foot forward so that it’s just outside your right hand. Pause, your glutes, raising your feet and thighs a few inches in the air.
then lift your right hand from the loor and raise it toward As you do this, squeeze your back muscles, lifting your arms
the ceiling, reaching as high as you can. Reverse the and chest off the loor. Hold for 2 seconds, then lower back to
movements. That’s 1 rep. Alternate sides for 30 seconds. the loor. That’s 1 rep.

36 MEN’S HEALTH � NO GYM REQUIRED

 FINISHER Set a timer for
3 minutes. Do 1 pushup,
then 1 Russian twist.
Then do 2 pushups and
2 Russian twists. Keep
laddering up until time
expires; rest as needed.

3 Lateral Bound to Pushup

Start in an athletic stance, feet shoulder-width apart, knees bent slightly, then leap to your left TECHNIQUE TIP
as far as you can, landing on your left foot. Gather yourself as quickly as possible, then leap back
It’s easy to get lazy
to the right, landing on your right foot. Complete 5 total jumps back and forth, then immediately
with pushup form, so
do 5 pushups. Stand back up and repeat the pattern until time is up.
here’s a way to avoid
that: Count your reps
out loud.

4 High-Knee Run
Start standing, knees bent slightly, feet
shoulder-width apart, arms relaxed, then
begin running in place, concentrating on
driving your knees up as high as you can.
Aim to get your thigh higher than parallel
to the loor on each stride. 1 Pushup
Get in pushup position. Bend
at the elbows, lowering your
torso until you’re an inch from
the loor. Pause, then straighten
your arms and return to the
start. Focus on keeping your
core tight and keeping your
elbows close to your torso on
each rep.

5 Knee Tuck
TECHNIQUE TIP Lie on your back, then press your lower
Don’t let this only be back into the loor. Raise your shoulders
a lower-body off the loor slightly, supporting
movement. Be sure yourself with your hands. Keeping your
to pump your arms legs straight, raise your thighs a few
as if you’re really inches. This is the start. Now pull your
running—that’ll help thighs toward your chest, bending
you drive your knees your knees as you do; squeeze your
higher too. abs. Return to the start. That’s 1 rep.

2 Russian Twist
Lie on your back, knees bent,
feet a few inches off the loor.
Tighten your abs, raising your
torso so it’s a foot above the
loor. Clasp your hands together
just above your chest. This is
the start. Keeping your legs as
steady as possible, twist your
6 Burpee Broad Jump torso to the right and touch
Start standing, feet shoulder-width apart. Squat down and put your hands on the loor. Kick your hands to the loor on the
your feet backward into plank position, then lower your chest to the loor, as if doing a pushup. right side. Then twist to the left
Reverse the movements to stand back up, then leap forward. Backpedal to your starting and touch the loor on the left.
position. That’s 1 rep. That’s 1 rep.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 37

 8

FAST
FINISHERS
Use these high-voltage cardio routines
to add fat-slashing power to any workout.
BY ALWYN COSGROVE, C.S.C.S.

t’s basic exercise science: The harder you go,

I the more calories you burn every minute. And

finishing your regular strength workouts with a
few minutes of fast, furious cardio can speed your
metabolism for hours after your sweat session—so
you lose lard even while you’re sleeping.
These circuit workouts can be performed in your
basement, and they’re as challenging as a series of
gut-wrenching sprints. The bonus? Faster workouts
leave you with fewer excuses.

38 MEN’S HEALTH � NO GYM REQUIRED

Research shows
that brief, intense
bouts of exercise
can improve your
cardiovascular
�itness as much
as jogging can.
 DIRECTIONS THE LEG MATRIX
Do 1 set of each exercise without resting, and keep track of the
Perform any of time it takes you to complete the circuit. Rest for double that
these quickie time, and then repeat the circuit. When you can finish the first
cardio routines circuit in 90 seconds, skip the rest period.
at the end of
your typical
weight session. 2
They’re called Body-weight
“�inishers,” not alternating lunge:
just because 18 each leg
doing them is
a great way to
�inish o� an
exercise session,
but also because
they can help
you �inish o�
your fat.

1
Body-weight
squat: 36 reps

4
Body-weight jump
squat: 36 reps. (For
directions, see “Squat
Series” at right.)

3
Body-weight split
jump: 18 each leg

40 MEN’S HEALTH � NO GYM REQUIRED

 COUNTDOWN
Alternate between the two exercises without resting. For your first round, do 10 repetitions of each
exercise. For your second round, do 9 reps. Then do 8 reps for your third round, and so on. Go as
low as you can, or until you reach zero. Each week, raise your starting rep count by 1—so if you did
reach zero, you’ll start with 11 repetitions for the second week.

1
Body-weight
jump squat

2
Explosive pushup: Assume a pushup position, your hands
slightly beyond shoulder width. Your body should form
a straight line from your ankles to your head. Bend your
elbows and lower your body until your chest nearly touches
the �loor. Press yourself up with enough force so your
hands leave the �loor.

SQUAT SERIES
Repeat the series twice without any rest, for a total of 3 rounds.

1 2 3
Body-weight jump squat: Body-weight squat: Isometric squat: Lower your
Lower your body until Do as many reps as you can body until your thighs parallel
your thighs parallel the �loor. in 20�seconds. the �loor, and pause. Hold the
Then jump as high as you position 30 seconds.
can. Repeat for 20 seconds.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 41

 9

HOME
STRETCH
Use these easy flexibility drills to
improve your mobility and injury-proof your body.
BY EBENEZER SAMUEL, C.S.C.S.

ight muscles sap power. But adding

T moves like the ones on these pages

can relax them in just a few minutes,
improving your range of motion and
unleashing your full potential.

42 MEN’S HEALTH � NO GYM REQUIRED

Good �lexibility
is key to keeping
you going
strong for life.
 DIRECTIONS
Flow through the exercises in the order shown, performing
each one for the prescribed number of reps. Do them after
your workout on training days, or whenever you’re feeling tight.

1 Thoracic Spine Rotation

Get on all fours, hands below your shoulders and knees below your hips.
Place your right hand behind your neck. This is the start. Slowly rotate
your torso toward your left arm, aiming to thread your right elbow past
your left elbow. Slowly reverse the movement and point your right elbow
upward. Return to the start. That’s 1 rep; do 5 to 6 reps per side.

44 MEN’S HEALTH � NO GYM REQUIRED

2 Hip Adductor Stretch
Get down all fours, hands below your shoulders and knees below your
hips. Extend your right leg out to the side, toes pointing straight ahead.
Keeping your hands on the ground and your back �lat, lower your butt
down toward your left heel until you feel a stretch in your inner thigh.
Return to the start. That’s 1 rep; do 5 to 6 reps per side.

3 Reverse Lunge to Straight-Leg Extension

Start standing. Keeping your left leg straight, lift it and reach it back,
then place your left foot on the ground. Your right knee should have
a 90-degree bend. Lean forward and place your hands alongside your
right foot. Hold. Keeping your left leg straight, straighten your right
leg. Continue leaning forward as you do, feeling a stretch in your right
hamstring. That’s 1 rep; do 5 reps per side.

TECHNIQUE TIP
Don’t worry if your
back rounds
slightly as you lean
forward in this
stretch.

Body-Weight Basics MEN’S HEALTH � NO GYM REQUIRED 45

2 TRAP
 10

FRESH�AIR
FITNESS
Pack on muscle and incinerate fat with these clever
combos and smart interval sessions.
BY TREVOR LAGERWEY

he best thing about training with minimal

T equipment, body-weight workouts? You’re never

stuck in a dreary windowless gym. Even better,
when the weather’s nice you can take your sweat
sessions outside. This workout challenges you
with classic calisthenics, sandbag work, and enough
cardio to send your metabolism into calorie-burning
warp speed. That builds athleticism, strength, and
endurance.

48 MEN’S HEALTH � NO GYM REQUIRED