Strength training is one of the best things you can do for your health, and you don’t need weights to get started. This seven-move routine will work your entire body without any equipment, helping you to build muscle and boost your metabolism.
The workout was created by Sally Moss, a strength coach and founder of training company Strength Ambassadors.
“You will be strengthening areas that are often weak, such as the upper back, core and hip muscles,” she tells Fit&Well.
“This workout will also raise your heart rate, so you will be getting fitter and burning calories, as well as getting stronger.”
How to do strength coach Sally Moss’s seven-move workout
Most of Moss’s workout follows a superset format, grouping exercises together to be performed back-to-back.
Each of the exercises below is labeled with a number and a letter. For superset one, perform exercises 1A and 1B back to back with no rest in between, then take 60 seconds to catch your breath before repeating. After you’ve finished two rounds of this, do the same for exercises 2A and 2B.
For the final three-move circuit, start a running clock and perform the exercises back to back, resting as little as possible between each one. Complete as many rounds of this circuit as you can in five minutes.
- 1A. Push-up
- 1B. Split squat
- 2A. Single-leg Romanian deadlift
- 2B. Superman
- 3A. Side plank dips
- 3B. Single-leg glute bridge
- 3C. Squat
1A. Push-up
(Image credit: Getty)
Sets: 2 Reps: 10
- Start in a high plank position with your weight spread evenly between your hands and toes. Your hands should be directly beneath your elbows and your legs and back should form a straight line.
- Keeping your core tight and your elbows tucked into your sides, bend your arms to lower your chest towards the floor.
- When your chest is less than an inch from the ground, push through your hands to return to the starting position.
Modification: If this exercise feels too difficult for 10 repetitions, lower your knees to the floor or place your hands…
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