Exercise guide
Every movement used in the B4RK workouts, explained. All exercises are done with your own body weight and need no equipment.
Squats
Stand with your feet shoulder-width apart. Sit your hips back and down until your thighs are roughly parallel to the floor, keeping your chest up and heels on the ground. Drive back up through the heels.
Push-ups
Start in a straight plank with your hands under your shoulders. Lower your chest towards the floor with your body in one line, then press back up. Drop to your knees if you need an easier version.
Hip hinge
Stand with feet hip-width apart and knees slightly bent. Fold forward by pushing your hips straight back with a flat back, until you feel a stretch in the hamstrings. Return to standing by squeezing your glutes.
Plank
Rest on your forearms with elbows under your shoulders. Hold your body in a straight line from head to heels, brace your core and keep breathing. Do not let the hips sag or pike.
Jumping jacks
Start standing with your arms by your sides. Jump your feet out wide while swinging your arms overhead, then jump back to the start position. Keep a steady rhythm and land softly.
Mountain climbers
Start in a high plank with hands under your shoulders. Drive one knee towards your chest, then quickly switch legs, as if running in place. Keep your hips low and your core tight.
Dead bug
Lie on your back with arms straight up and knees bent at 90 degrees. Slowly lower one arm and the opposite leg towards the floor while pressing your lower back into the ground, then return and switch sides.
Side plank
Lie on your side and prop yourself up on one forearm, elbow under your shoulder, feet stacked. Lift your hips so your body forms a straight line and hold. Train both sides equally.
Glute bridge
Lie on your back with knees bent and feet close to your glutes. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders, pause briefly, then lower with control.
Alternating lunges
Take a big step forward and lower your back knee towards the floor until both knees are at about 90 degrees. Push off the front foot to return to standing, then switch legs.
March in place
Stand tall and march on the spot. Lift your knees to a comfortable height and swing your arms naturally. Keep an easy, steady pace: you should be able to talk while doing it.
Half squats
Stand with your feet shoulder-width apart. Bend your knees and sit back just halfway down, then stand up again. The shorter range makes this easier than a full squat, and holding on to a wall for balance is fine.
Wall push-ups
Stand about an arm's length from a wall and place your palms on it at shoulder height. Bend your arms and lean your chest towards the wall, then push back out. The more upright you stand, the easier it gets.
Knee plank
Rest on your forearms and knees with your body in a straight line from head to knees. Brace your core and keep breathing. An easier version of the full plank.
Wall sit
Lean your back against a wall and slide down until your knees are at 90 degrees, as if sitting on an invisible chair. Keep your whole back against the wall and hold for the full interval.