No weights? No problem. Here's how to build your body anywhere

Even if you're a longtime lifter, this body-weight workout will challenge you like never before. Skeptical? Put it to the test. Keep in mind that this is the most basic version. So if you find an exercise to be too easy, apply one of the Five Laws of Body-Weight Training, on these pages. Perform the first two exercises as an alternating set. That is, do exercise 1, rest 60 seconds, then do exercise 2 and rest another 60 seconds. That's one alternating set. Do a total of three sets of each exercise. Next, do exercises 3 and 4 as an alternating set, following the same procedure. For the last exercise, do two sets and rest 60 seconds after each set.



Bulgarian Split Squat

Stand with your right foot on a chair behind you, and your arms hanging at your sides. Keeping your torso upright, lower your body until your left thigh is at least parallel to the floor. Pause, then push yourself back up. Do 12 to 15 repetitions with each leg.



Inverted Shoulder Press

Get into pushup position, but place your feet on a sturdy object that's about 2 feet high and push your hips up so your torso is nearly perpendicular to the floor. Bend your elbows to lower your head toward the floor. Pause, then press yourself back up. Do eight to 10 repetitions.



Single-Leg Deadlift

Stand on your left foot with your right foot raised behind you, arms down in front of you. Allow your torso to lean slightly forward as you lower your body straight down until your hands touch the floor. Pause, then push back up to the starting position. Do five or six repetitions on each leg.



T Pushup

Lower your body as you would in a normal pushup, but as you push yourself up, lift one hand toward the ceiling and rotate your torso and hips in the same direction until you’re facing sideways. Return to the starting position and repeat with your other arm. Do 10 to 15 reps to each side.



Plank

Get in a modified pushup position with your forearms on the floor. Keep your abs tight and your body straight for 60 seconds.




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