You don’t need a pricey gym membership to build muscle and boost power. Try these bodyweight exercises to create a stronger upper and lower body. Aim for 5 sets of: 15 handclap press-ups, 15 tuck jumps and 10 pistol squats (5 on each leg). If you find the pistol squat too difficult, change this to 30 normal squats instead.
Handclap press-up
- Get into a high plank position, with your hands directly under your shoulders and your back straight
- Lower your body, until your chest gently touches the floor
- Explode up, letting your hand leave the floor. Clap them together underneath your chest and return them to the starting position
Tuck jump
- Stand straight with your amrs by your sides
- Bend your knees slightly and explode upwards, bringing your knees into your chest
- Land on the balls of your feet
Pistol squat
- Stand straight with your hands by your sides
- Put your left leg out in front of your and try to squat down with your right leg, bringing your arms out in front of you to maintain balance
- Hold that deep one-legged squat position for 5 seconds
- Attempt to push back up to the start position. Repeat on other leg.
