He helped Rebel Wilson lose 25kg and made Rita Ora sweat too, but from June 7 he could be your trainer as well. Of course, he’ll only come to you in the virtual sense, but we’re betting the £ 35 to access Jono Castano’s six-week training plan is far less than what Wilson and Ora had to pay for his services.

The Australian PT uses the LIVENow streaming platform to post three workouts per week – one upper body, one lower body and one full body. Each workout lasts 45 minutes for the lunch break and the recommended weekly schedule is to work out on Mondays, Wednesdays and Fridays. Castono will also host a weekly question-and-answer session to give advice and guidance to those taking the course.

Workouts use free weights and resistance bands, but if you don’t have one, bodyweight substitutes will be offered for everything. The workouts are also designed to be scalable, so each movement can be tailored to your level of fitness.

We asked Castono for a tasting session Coach readers could give it a try, and he came back with this exclusive kit-free workout.

Jono Castano’s bodyweight training

Perform each exercise for 45 seconds, then rest for 15 seconds. Once you have completed all eight exercises, rest for one minute, then repeat the set of exercises again, performing a total of five laps.

1 side slit

Time 45sec Rest 15sec

Stand with your feet hip-width apart, then take a big step to the side. Keeping your straight leg straight, bend the knee of your front leg downward, making sure the knee remains above your toes. Get back to your feet. Alternate sides with each rep.

2 Commando board

Time 45sec Rest 15sec

Begin in a plank position, supporting yourself on your forearms and toes, with your body in a straight line from shoulders to heels. Keeping your body as stable as possible, push your right forearm onto your right hand, then do the same on the left side. Reverse the movement to flip your elbows.

3 One-legged buttock bridge

Time 45sec Rest 15sec

Lie on your back with your knees bent, your feet flat on the floor and about hip-width apart. Lift and extend one leg. Push through your heel to lift your hips until your body forms a straight line from your shoulders to your knees, then lower under control. Alternate legs on each round.

4 Jump squat

Time 45sec Rest 15sec

Stand with your feet slightly wider than hip width. Bend your knees and push your hips back to crouch, then explode into a jump. Bend your knees as you land to soften the impact.

5 Press

Time 45sec Rest 15sec

Support yourself on your hands, which should be directly under your shoulders, and your toes, which should be hip-width apart. Lower yourself, then push up.

6 seated diamonds

Time 45sec Rest 15sec

Lie on your back and create a diamond shape with your legs by putting the soles of your feet together. Extend your arms above your head, lift your torso off the floor, then lower your back at the start.

7 Bike crunch

Time 45sec Rest 15sec

Lie on your back with your legs extended. Interlace your fingers behind your head, gently resting your head on your fingers. Press your lower back into the floor and bring your right knee to your chest as you rotate your torso to bring your left elbow to your right knee. Repeat on the other side and continue to alternate sides.

8 Leg lift

Time 45sec Rest 15sec

Lie on the floor with your hands under your glutes. Keeping your legs straight, lift them up to make a 90 ° angle with your torso, then lower them just above the floor. Keep your lower back pressed into the floor throughout.

Sign up for Jono Castono’s 6-Week Body Transformation Program on LIVENow | £ 35

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