Bodyweight exercises can be deceptively challenging, and no one proves their power better than Peter MacIver, the personal trainer behind PMAC Fitness whose clients include Rochelle & Marvin Humes, Reggie Yates and Kimberley Walsh.
From celebrity one‑to‑ones to group sessions, MacIver’s programmes show that bodyweight exercises are no joke—even for the glitterati.
Why Bodyweight Exercises Work
Forget the clank of plates and the hum of machines: bodyweight exercises put your own strength, balance and endurance to the test.
They demand full‑body coordination, boost cardiovascular health and torch fat, all while improving flexibility and joint stability.
Whether you’re a seasoned athlete or an exercise newbie, these moves adapt to your level—no gym membership required.
The Four Moves to Master
Perform each bodyweight exercise for 1 minute, rest 15 seconds, then move on. Complete the circuit three times for a full‑body blast.
Mountain Climbers
Great for cardio endurance and abs—just keep that core locked in.
How to: From a plank position, draw your right knee to your chest, then snap it back. Immediately switch legs, bringing your left knee in. Continue alternating at a brisk pace.
Lunges
A lower‑body staple that tests balance and reveals leg‑strength imbalances.
How to: Stand tall, feet shoulder‑width apart. Step one foot forward and lower your hips until both knees sit at 90°. Push back up and repeat on the other side.
Glute Bridges
Desk‑bound warriors’ best friend for unlocking tight hips and firing up the posterior chain.
How to: Lie supine with knees bent and feet flat. Arms by your side, drive through the heels to lift hips until your body forms a straight line from shoulders to knees.
Avoid hyperextending your spine (and feel free to add a resistance band for extra burn).
Burpees
The ultimate test—your own bodyweight is the resistance. Master these and you’ll wonder why you ever complained.
How to: Squat down, place hands on the floor, and jump feet back into a plank. Reverse the motion to stand, then explode upward with a jump and clap.
