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Train at home.

Taking all of the above into account, they key is to maintain fit and healthy so that you get can optimal performance from your body!

There are many people out there who don’t have a gym nearby, or perhaps don’t have time to dedicate an hour a day to pump iron. However, that doesn’t mean you shouldn’t be doing anything…Check out this awesome bodyweight workout that you can do anywhere!

The Workout

The key to this workout is very little rest time, however, due to the pyramid structure, it means you’ll be able to keep going even when your body becomes increasingly fatigued!

Perform a set of each exercise at 10 reps, before dropping to 9…8…etc. (until you’re doing 1 of each exercise) –  Remember keep rest to a minimum!

Jump Squat

A fantastic fat torching exercise that is great for building muscle endurance…it’s safe to say that after you’ve finished these reps, your legs will be burning and stairs may be a no-go! No Pain No Gain, right?



Now, many people will think this exercise isn’t possible without a dip station…however, use your DIY intuition and suddenly you'll find a chair is the perfect alternative. Straighten your legs out whilst you place the palms of your hands on the edge of a chair…and dip. These work the triceps really well!


Press Ups

The oldest trick in the book – the press up. It’s an exercise, which the value of is often overlooked; however they are extremely good for you. Slow down the reps so that you’re driving up into the push up, and controlling the exercise on the way down…do them that way and they’ll begin to hurt!



Eugh! The Burpee – it’s one of the most feared bodyweight exercises out there. This unforgiving annihilator is brilliant for both your fitness and muscle endurance…it will also test your mental strength as this is not a good way to end your workout…but we believe in you!


It may not appear a lot but this workout is killer and there’s not a dumbbell in sight…however, if you find things a little straightforward, reduce the rest time or up the reps…don’t allow yourself an easy ride! 

Let us know how you get on!

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