Tax every muscle and work up a sweat with this minimal-kit total-body test
This is an advanced upper body and core workout with minimal equipment, targeted at those looking to challenge themselves, try new moves, build muscle and improve their body control,” says OrangeTheory trainer Benjamin Augusto.
“The bodyweight exercises are scalable depending on your ability. The aim is to perform them with perfect execution and form rather than simply as many reps as you can.”
Meet the PT
Benjamin Augusto (@b.active_ldn) is an experienced PT and kickboxing coach, committed to guiding clients on a transformative fitness journey. Find out more about Your Personal Training at yourpersonaltraininguk.co.uk
1a. PIKE PUSH-UP
Targets: Shoulders, upper chest, triceps, core Reps: 5-8
Rest: Go straight into 1b
• Begin by placing your hands on the floor, around shoulder-width apart, with fingers facing forward
• Stack your shoulders over your hands and walk your feet towards your hands as close as possible, going up onto your toes. Push into the ground to elevate your scapula – this is your start position
• Bend your arms and lower your body forward and down towards the floor, keeping your elbows tucked and not flared out
• Lower until your head is close to the ground, then push up and back to the start position
1b. SUPERMAN WITH BANDED ROW
Targets: Lower back, glutes, upper back
Reps: 8-10
Rest: Go straight into 1c
• Lie flat on your front, holding the resistance band in your hands
• Squeeze your glutes and lift your feet and lower legs off the ground. Arch your upper back to lift your chest off the ground as well
• With your arms extended in front of you, pull the band apart slightly to engage tension into the band and your shoulders – this is the start position
• Begin to row the band back towards your chest, lifting your chest further off the ground, pulling your scapula back and feeling the squeeze in your whole posterior chain
• Hold this position for a split second, then reverse the movement back to the start and repeat
1c. TYPEWRITER PUSH-UP
Targets: Chest, shoulders, triceps, core
Reps: 10-15
Rest: Go straight into 1d
• Begin in a normal push-up position, but place your hands much wider than shoulder-width and point your fingers outwards
• Engage your core and don’t let your hips sag – this will be your starting position
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