It’s now Dave’s turn to take us through a whole body workout at home using just body weight! The focus here is time under tension throughout each movement. By doing this rather than performing the reps quickly, it will allow us to get greater muscle stimulus and overload in the absence of added resistance, such as a barbell or dumbbells.

Here’s the workout. Give it a go and let us know how you found it!

Warm-Up:
Complete 3 Rounds of:
- Jog on Spot x 30 Sec
- Walkouts x 10
- Hip Rotations x 10
- Side Plank Rotations x 10

Main Session: (Focus on tension throughout each exercise)
(1) Bodyweight Squats - 5 x 20
(1.a) Reverse Lunge - 5 x 10 Each Leg

(2) Wall Sit - 3 x Max Effort

(3) Step Press Ups - 5 x 10
(3.a) Tricep Dips - 5 x 10

(4) Swimmers - 3 x 10
(4.a) Prone Scapular Protraction - 3 x 10

(5) Feet on Bench Crunches - 5 x 20