Jason Anderson’s Bodyweight Workout

Dorsal raise
Dorsal raise (Image credit: Men’s Fitness)

Lateral lunge

Start with your feet facing forward, take a step out to the side and lunge down, keeping your shoulders and your hips square. Come back up and perform the action on the other side.

For more detail, refer to our side lunge form guide.

Two-point box

Assume a box position with your hands and knees under your shoulders and the hips respectively. Then bring one elbow to the opposite knee and extend the arm and the leg in opposite directions. Repeat on the other side.   

Master the move with our two-point box exercise guide.

Bicycle crunch

Lie on your back with your knees raised. Keep one elbow on the floor with your hands on your temples. Bring your raised elbow across your body and your opposite knee towards it while extending the other leg. Then perform on the other side.   

Read more form pointers with our guide to bicycle crunches.

Side leg flop

Lie on your back with your knees in the air, then place your arms at either side of your body to stabilise yourself. Keep your knees together and rotate as far as you can. Go back to the neutral position and rotate to the other side.

Lunge to rotation

Take a step forwards and allow your toes to point slightly in. Maintain an upright position and rotate your body across your front leg. Repeat on the other side.

One leg bend to overhead reach

Stand on one leg and maintain a slight bend in your knee to activate your glutes. Tip forwards from your hips and reach for the floor. Come back up into an overhead raise, remembering to swap legs when you've done one rep.

Press-up with leg lift

Keep your hands slightly wider than shoulder-width apart. Gently lower your body, keeping a straight line from your head to ankle. While lowering your body, lift one leg up from the floor. As you push back up, return your leg to the floor, then repeat on the other side.

Nick Hutchings worked for Men’s Fitness UK, which predated, and then shared a website with, Coach. Nick worked as digital editor from 2008 to 2011, head of content until 2014, and finally editor-in-chief until 2015.