Bodyweight Blast Workout

Try We Run coach Tony Pound's four-move circuit to melt fat, improve balance and boost total-body strength

body blast

Try this workout to improve balance and flexibility, as well as glute activation and leg strength.

The benefits of this kind of workout include being able to maintain good running posture for longer and helping to reduce the risk of injuries – allowing more consistent training and therefore helping longer term performance.

After completing an initial warm-up for about five minutes, complete as a circuit. Perform each exercise for a total of one minute and, once all four exercises have been completed, rest for two minutes before completing another circuit.

Do the circuit three to four times. You can extend the total time of each exercise to make it harder, or split the time between activity and rest to make it easier (e.g 45 seconds work and
15 seconds rest for each exercise).

Bodyweight Squats

bodyweight blast workout

• Stand with your feet slightly wider than your hips and engage your core.
• Look straight ahead and pick a spot on the wall in front of you.
• Place your fingers on the back of your head, pulling your elbows and shoulders back and sticking your chest out.
• Avoid rounding your back: keep it straight. Gradually lower your body as far as you can, pushing your hips back as if you were sitting on a chair.
• Keep the weight in your heels; you should still be able to wiggle your toes.
• Pause at the bottom before slowly pushing back up through the heels to the starting position.

What’s working:
Quads, glutes, hamstrings, calves, core.


bodyweight blast workout

• Stand tall with your legs straight.
• Hinge forward at the waist and touch the floor with your palms. Bend your knees, if necessary.
• Walk your hands forward until you are supporting all your weight on your hands and toes. Your body should form a straight line and your hands should be underneath your shoulders, fingers facing forwards.
• Walk your hands back to meet your feet. Keep your palms on the floor and bend your knees, if necessary.

What’s working:
Arms, chest, core, shoulders.

Single-leg deadlift

bodyweight blast workout

• Start from a standing position. Keep your back straight and bend forward at the hips while lifting one leg straight behind you and lower until your torso is parallel to the floor.
• Return to the starting position. Repeat for 30 seconds, then switch legs.

What’s working:
Glutes, hamstrings, lower back, core.

Glute Bridge

bodyweight blast workout

• Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down.
• Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze your glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.
• Hold your bridged position for a couple of seconds before easing back down.

What’s working:
Glutes, hamstrings, lower back, core.


Tony Pound is UK Athletics qualified We Run Coach for Oxford and the surrounding area. Working with We Run, the UK’s largest team of running coaches, Tony is one of hundreds of coaches helping runners of all abilities to improve their running, avoid injury and achieve their goals. Find out more at

Men's Running

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