Wellness Hub October 2016 The no gym workout Ashleigh Austen October 11, 2016 Share With the weather heating up, now is prime time to get outside and get it done. We enlisted personal trainer and creator of the Built By Dylan Method, Dylan Rivier, to put together a killer workout that leaves no muscle untouched. “This is a great combination of exercises because it can be done anywhere, anytime and with nothing but your own bodyweight for equipment.” Ready? Let’s go! The moves Push-up Here’s how: get into high plank position, placing your hands on the ground directly under shoulders. Brace your core and flatten your back so your body is in a straight and neutral position. Lower your body to the ground and immediately push back up. That’s one rep. Mountain climber Here’s how: get into a push up position, with your body forming a straight line from shoulders to ankles. Lift your right foot off the floor and raise your knee to your chest. Return to position and repeat with your left leg. That’s one rep. Burpee Here’s how: squat down and place hands on the floor in front of you. Jump both feet back so you’re now in the plank position. Drop to a push-up, ensuring your chest touches the ground. Push up to return to plank position, jumping the feet back in towards your hands. Jump in the air, arms straight overhead. That’s one rep. High knees Here’s how: stand tall with feet hip width apart, shoulders relaxed, arms by your side. Jump from one foot to the other and at the same time lift your knees to hip height with your arms following the motion. Squat Here’s how: stand with feet just wider than shoulder-width apart, hips stacked over knees and knees over ankles. Extend arms out straight, palms facing down. Keep the weight in your heels and lower to a 90-degree angle. Return to standing. That’s one rep. Squat jump Here’s how: stand with the feet shoulder width apart and squat down to 90 degrees. Engage your core and jump in the air explosively, landing with control. That’s one rep. The workout Beginners Do each exercise for 15 seconds, with a 15 second rest following each exercise. Complete as many reps as you can in the 15 seconds then rest. Try to complete 4 rounds. Intermediate Complete each exercise for 20 seconds, then rest for 10 seconds after each move. Try to complete 6 rounds. Advanced Complete the circuit as per the intermediate schedule but add in a 50m sprint after completing all the exercises before starting the second round. Try to complete 8-10 rounds.