Darren Onyejekwe

A man on a bike in the countryside by a brick wall.

The White City House member and body weight strength and mobility coach shares his three favourite home workouts

Fundamental strength
‘This workout is great for building strength and improving technique in some of the fundamental body weight movements. This isn’t a HIIT workout, so take your time and focus on quality over quantity.’

Perform each exercise for 10 repetitions, for a minimum of three rounds:

Regular or kneeling push-ups
Bench/ table dips
Alternate leg lunges

Get moving
‘When it comes to physical training, we tend to gravitate towards strength training, with little regard for maintaining or improving the way our bodies move. This mobility workout is a perfect way to work towards accessing greater ranges of movement, whether you’re using it to warm up for your leg day workout or as a daily mobility routine for when you roll out of bed.’

Perform each exercise for 10 repetitions, for a minimum of three rounds:

Good mornings 
Adductor rocks (perform 10 for each leg)
Jefferson curls

Core value
‘When people hear “core workout”, they often mistakenly take this as meaning an abs or six-pack workout. Your core wraps around the entire trunk, so we need to have a 360 approach to training it. Gymnasts are required to have super-strong core muscles, which is why this gymnastic-inspired workout made it into my top three.’

Perform each exercise for 30 to 60 seconds, for a minimum of three rounds:

Hollow body hold
Russian twists
Superman hold