Body Blast 2 Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 2 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Body Blast 2 Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast 2 Workout Guide is an intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide.

Cardio exercise to burn belly fat - main

What You Need For a Body Blast 2 Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else. It’s important to create a big enough space in your house to complete the workout comfortably too. For example, when performing jumping movements you’re not falling over things and injuring yourself. Allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open.

Exercise 1: Lateral Squat Jumps

Start this workout stood upright with your feet around shoulder width apart. Lower yourself into a squat and then jump up into the air. This time, as you jump, you’ll jump over to your left rather than straight into the air. Lower into another squat and then jump over to your right. Keep alternating sides as you jump until your time is up.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Close Press Ups

For your next exercise, we’re stepping things up a notch. This is your normal press up with a twist. Get into your usual press up position but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult but don’t give up!

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 3: High Knees

Start this next exercise by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for a Body Blast. Try to do these as fast you can to maximize the results.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 5: Quick Feet

For this next movement, you’re going to be stood upright and stationary but moving your feet and legs as fast as you can. Keep the movement purely focused on your lower body; keeping sprinting and moving your feet as fast as you can to raise your heart rate. It’ll help if you stay on your tip toes throughout this exercise.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lunge Jumps

Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 7: Crunches

Sit down on the floor and simply start performing a crunch to tone and sculpt your abs. Place your hands at either side of your head and raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back. 

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 8: Lateral Squat Jumps

Now for another round of those lateral squat jumps. This time, you’ll be completing the exercise for a bit longer so feel free to slow down the pace and really focus on that form and engaging all of your muscles needed – arms, legs and core.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 9: Close Press Ups

Back to those press ups. If you struggled last time, lower yourself to your knees if you have to but try your best to have the best form you can on all your reps.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 10: High Knees

You guessed it, another round of high knees. This is tough exercise with minimal rest so try your best to focus on your breathing and keeping that heart rate high but steady throughout. Feel free to slow it down if you need to catch your breath.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 11: High Plank

The next 4 exercises are working on perfecting that plank. Your core might start to burn but don’t give in – keep pushing and working towards a strong and toned tummy.

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 12: High Plank

Straight into another plank. Keep pushing!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 13: High Plank

Only one more after this and no more planks!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 14: High Planks

This is your final plank so give it everything that you’ve got and try to stay up for the full 30 seconds.

Hold this position for 30 seconds followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 15: Quick Feet

Back to those quick feet. This is a high energy exercise so give it everything that you’ve got. If you need a bit of extra momentum, swing your arms up by your sides to really boost that energy.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 16: Quick Feet

Another round of quick feet so get your breath back and go again!

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 17: Quick Feet

Keep pushing through another round of quick feet. Don’t give up, just keep thinking about your fitness goals and improving your health and fitness.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 18: Quick Feet

This is your final round of quick feet and then you’ve got an extended bit of rest so give it everything that you’ve got!

Complete as many reps as you can for 30 seconds followed by a 30 second rest.

Try the workout

Exercise 19: Lunge Jumps

Back to those lunge jumps. Your legs may want to give in by now but keep going and keep pushing – once this is all over you can relax and put your feet up again. If you’re struggling, just do some stationary lunges instead but give as much energy as you possibly can.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 20: Crunches

Lay down on the floor again for this last exercise to get that heart rate back down but focus on toning and conditioning for a while. Your abs will be on fire by now but keep pushing. Once you’ve completed these final sets, you’re all done!

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 15 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Jonny as he guides you through this full Body Blast 2 workout.

Body Blast 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Body Blast 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Body Blast Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group Exercise Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Dumbbell 2 Workout Guide | Staying Fit at Home

Dumbbell 2 Home Workout Guide
Dumbbell 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell 2 Beginner Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Dumbbell 2 Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home. We’ve stepped up the intensity with this workout compared to our first Dumbbell workout to help you push yourself and your fitness to the next level.

What You Need For a Dumbbells 2 Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. For one of the exercises, you’ll need to lay down on a raised platform, something like a bed or a sofa will do unless you have access to a bench. Now, time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunges

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Goblet Lateral Lunges

Hold your weight in the same position as before start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Once you’ve done this, return to your standing position. Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 3: Squats Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your legs hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 5: Half Range Deadlifts

Stand up straight with your dumbbells in each hand resting flat on your thighs. Slowly lower your arms/dumbbells towards your knees whilst keeping your back straight to avoid any injury to your lower back – the slower that you perform the first 2/3 reps, the better as you’ll perfect your form. Once your weights slightly pass your knees, stand up and straighten your back. Perform this movement slowly on the way down and quick on the way up.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Bench Press

For this exercise, you’ll need to lay on your bed or sofa but with your feet flat on the floor. Once you’re laid down comfortably, pick up your weights in either hand and hold them at either side of your chest. From here, push your arms up into the air and bring your hands together in the middle of your chest.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 7: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 8: Standing Lateral Raises

For this next exercise, stand upright with your arms by your side. Simply hold a dumbbell in each hand and stretch your arms out to the side and raise them towards your shoulders or as high as you can. Increase your shoulder strength by controlling this movement with every single rep.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Seated Shoulder Press

Take a seat on your upright chair and hold your weighted equipment so take one object in each hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 3 sets of 12 reps with a 30 second rest after each set.

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Exercise 10: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 11: Hammer Curls

Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further out than the other for additional support and then pull your arms up towards your shoulders vertically not horizontally. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 12: Standing Bicep Curls

For your final exercise, stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Dumbbell 2 workout.

Dumbbell 2 Circuit Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Bed or sofa

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

45 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Dumbbell 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Dumbbell 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Two Men Using TRX

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Upper Foam Roll Workout Guide | Staying Fit at Home

Upper Foam Roll Home Workout Guide
Upper Foam Roll Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Upper Circuit Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is an Upper Foam Roll Workout?

Using a foam roller will help you to stretch out your muscles after a few days of intense exercise. On your day off or after your session, use a foam roller to release tension from your muscles and recover before you start your next session. Once you’ve completed this foam roll workout, you’ll increase your mobility and flexibility for your next upper body session.  

Man using Foam Roller

What You Need For an Upper Foam Roll Workout

All you need a foam roller and a comfortable large exercise space so that you can complete each of the stretches with ease.

Exercise 1: Upper Back Roll

Lay down with your back on the floor. Place your foam roller underneath your upper back and place your feet flat on the floor. Cross your arms across your chest and push backwards on your heels to roll your body backwards and forwards to release your back muscles.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lattisimus Roll (Left)

Release the tension in your lats which are located at your sides and towards your lower back. Lay on your left hand side and bend your knees. Place the foam roller near your armpit and lay your arm flat. Roll your body up and down to complete the reps.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Lattisimus Roll (Right)

Roll over to your right hand side and repeat this same movement to focus on your lats.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Chest Roll (Right)

Turn over to lay on your stomach and your foam roller placed underneath the right hand side of your chest. Lay your right leg flat and bring your left knee upwards. Roll on your chest up and down on your right hand side to release your tight chest muscles.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chest Roll (Left)

Stay in the same position but now move the foam roller over to your left hand side and push towards your left to release any muscle tension.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this full Upper Foam Roll Workout.

Upper Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Upper Foam Roll Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Upper Foam Roll Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Woman in Free Weights

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Lower Foam Roll Workout Guide | Staying Fit at Home

Lower Foam Roll Home Workout Guide
Lower Foam Roll Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Lower Foam Roll Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Lower Foam Roll Workout?

Using a foam roller will help you to stretch out your muscles after a few days of intense exercise. On your rest day or after your session, use a foam roller to release tension from your muscles and recover before you start your next session. Once you’ve completed a foam roll workout, you’ll increase your mobility and flexibility for your next session.  

Foam Roller

What You Need For a Lower Foam Roll Workout

All you need a foam roller and a comfortable, large exercise space so that you can complete each of the stretches with ease.

Exercise 1: Quadriceps Roll

Lay on your stomach with your foam roller under your hips. Your hands need to be flat on the floor to make this exercise easier to complete. Once you’re in the starting position, simply rock on your arms forwards and backwards so that the foam roll is moving up and down your quads.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Side Roller (Left)

Turn over to your left hand side and again, place the foam roller on your hips but this time put your left elbow flat on the floor. You might want to use your right hand to support yourself. Again, simply roll up and down to release tension in the side of your legs and glutes.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Side Roller (Right)

Roll over to your right hand side and repeat this movement again.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Calf Roll

Sit on the floor with your legs out in front of you for this next exercise. Place your foam roller underneath your calves and lift yourself up so that your bum is off the floor and your bodyweight is resting your hands. Push your body forwards and backwards to release tension in your calves.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Hamstring Roll

Stay in the same position but now bring the foam roller underneath your hamstrings. Again, lift your bum off the floor and roll your body back and forth to really stretch out your hamstrings the best that you can.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this full Lower Foam Roll workout.

Lower Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Lower Foam Roll Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Lower Foam Roll Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Cardio Overview - X Trainer

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Kettlebell Workout Guide | Staying Fit at Home

Kettlebell Home Workout Guide
Kettlebell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Kettlebell Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Kettlebell Workout?

A kettlebell workout will help you work on your strength from home and hopefully build up some muscle whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A kettlebell workout is a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home or outside in your garden.

Older Woman Training with Kettlebell

What You Need For a Kettlebell Workout

You’ll need at least 1 kettlebell. If you have a couple of different weighted kettlebells, grab all of these so that you have the option lifting heavier weights on different exercises. If you don’t have access to a kettlebell at home, don’t worry. A good household alternative is a filling up a bag or rucksack with household items so that you’re carrying one object with a substantial amount of weight behind it. Give your maximum energy throughout to maximise the results.

Exercise 1: Kettlebell Swings

Stand up straight with your legs shoulder width apart. Hold your kettlebell between you legs with both hands. Hold it by the handle to make it easier to swing. Slightly bend your knees and stick your bum out. Thrust your hips forward to help you swing the kettlebell upwards until your hands are up to shoulder height. Squeeze your bum at the top of the swing to really engage your glutes with each swing.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Goblet Squats

Stand upright and hold your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Goblet Lunges

To perform a goblet lunge, you’ll need to hold your kettlebell between both hands close to your chest. Lower your body into a lunge with your left leg and then return upright. Lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Bottom Up Presses

For this next exercise, you’ll need two lighter kettlebell or just two lighter weighted objects. Hold the weights in front of your shoulders and then press your shoulders into the air to finish this workout with a shoulder burning exercise.  

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Helen as she guides you through this full Kettlebell Workout.

Kettlebell Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Kettlebell(s)

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Kettlebell Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Kettlebell Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Man Weight Lifting

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Bands Workout Guide | Staying Fit at Home

Bands Home Workout Guide
Bands Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Bands Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Bands Workout?

A resistance bands workout helps you focus on your strength. You’ll be able to increase your strength due to the resistance built up from the bands and the movements you complete with them. In the absence of weights whilst our gyms are closed, focus on toning and conditioning your body. Bands are very simple but very effective and can help you to boost your full body strength and fitness with ease. We’ve designed this workout guide for all fitness abilities so grab your bands and get involved!

10FM Promo - Resistance

What You Need For a Functional Beginner Workout

The main piece of equipment you’ll need is your resistance bands. If you have a few different sizes and strengths, even better. For one of the exercise, you’ll need to sit on something. This may be a dining chair, bench or your bed. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Hip Thrusts

Lay down with your back on the floor and raise your knees. Place a resistance band around your knees and then place your hands flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercise to engage your lower body muscles.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Deadlifts

Put your resistance band on the floor and stand on one side of it and hold the top of it with both hands. Your feet should be around hip width apart. Stand up straight and then bend down so that you nearly touch your toes and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

Repeat the exact same exercise as before.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Laying Hip Abductions

Lay flat on the floor for the next exercise and this time, place your resistance bands around the middle of your feet. To complete this exercise, simply open your legs and try to push your legs outwards to around shoulder width.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Front Raise to Side (Right)

Stand up and place your resistance band underneath your right foot and hold it in your right hand. Pull the band upwards to shoulder height and then move your arm out to the side and then return your arm to your side. You should be making a circle movement with your arms but slow it down to really work the muscle.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Front Raise to Side (Left)

Repeat the same exercise but now with your left arm.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 7: Seated Hamstring Curls (Right)

Take a seat on your dining chair, bench, sofa or whatever you’re using at home or in the garden. You’ll need to place one side of the band around something like the dining table leg or your sofa leg to build some resistance. Place the other side of your band around your right ankle. Put your leg out flat and then pull your heel towards your body to work your legs. Hold this position for a couple of seconds and then stretch your leg out again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 8: Seated Hamstring Curls (Left)

Repeat this same exercise again but on your left leg.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Resistance Bands workout.

Bands Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Resistance Bands

Chair/bench/sofa/bed

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

35 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Bands Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Bands Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Cross Trainer

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Stick and Band Workout Guide | Staying Fit at Home

Stick and Band Home Workout Guide
Stick and Band Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stick and Band Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Stick and Band Workout?

Our stick and band workout guide will help you boost your fitness at home and focus on toning and conditioning your body. We’ve included exercises for your full body meaning that you can focus on different muscles at different times throughout the workout and you’ll leave feeling empowered and positive. In the absence of free weight equipment whilst our gyms are closed, still pump those muscles by following this resistance training routine. This is something that all abilities can try, just make sure you have the equipment needed.

Resistance training - main

What You Need For a Stick and Band Workout

The two pieces of equipment that you need for this exercise routine are resistance bands and a stick. The stick could just be a sweeping brush handle or a mop handle, something that you can use in the exercises below. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Bicep Curls

Attach your resistance band to your stick and stand on top of the bottom of your resistance band. Hold the stick from underneath and pull your arms from your hips up towards your chest. This should be working your biceps and the resistance will help you to build up your strength.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Reverse Lunges (Left)

Keep the stick and band attached and this time place the resistance band underneath your right foot and place the stick on your back as if it was a barbell. Stand with your feet around hip width apart and lower yourself into a reverse lunge with your left leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Reverse Lunges (Right)

Repeat the same exercise as before but this time on your right leg. You’ll now need to stand on your resistance band with your left foot and lunge backwards with your right leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Squats

Keep the stick on your back but this time stand on your resistance bands with both of your feet so that you’re stood ‘inside’ of your resistance band. Stand with your feet shoulder width apart and sit down into a squat. The lower that you perform your squats the better for your legs and glutes; just remember to keep your back straight and not hunch over.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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Exercise 5: Dynamic Hand Planks

For this next exercise, you’ll need to be on the floor. Get into a high plank position so that your hands are flat on the floor and your bodyweight is resting your tip toes. For this exercise, you’ll need a resistance band around your wrists. Once you’re in position, simply move your hands out to the side alternatively. Start with your left hand and then return it to the middle and then repeat this movement with your right hand.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Side Walks (Right)

Stand up again with your hip width apart and a resistance band around your knees. Slightly bend your knees so that you’re performing a ‘half squat’ and then simply perform some steps walking out to your right hand side.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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Exercise 7: Tricep Extensions (Left)

For this last exercise, stand up straight with your right arm behind your back and your left arm up by your head. You’ll need to hold your resistance band between your hands as you’ll be stretching this to complete the exercise. With your left hand, simply push upwards to raise your hand above your head until you feel a pull in your tricep. Return your arm behind your neck and then push upwards again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Stick and Band Workout.

Stick and Band Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Stick and Band Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Stick and Band Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Squats in Class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Dumbbell Workout Guide | Staying Fit at Home

Dumbbell Home Workout Guide
Dumbbell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Dumbbell Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home.

Dumbbells

What You Need For a Dumbbell Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. Time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunge

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Squats

Grab a dumbbell in each hand or whatever household alternative you have and stand upright with your legs shoulder width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury and to keep your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 2 sets of 15 reps with a 30 second rest after each set.

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Exercise 3: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Decline Press Ups

For this next exercise, you’ll need your raised platform to rest your legs on. Get into the same position as you did for the last exercise, so that you’re resting your hands on your dumbbells but now your feet are on the raised platform. Now perform a press up as normal; lower yourself towards the ground and press back up into the air.

Complete 2 sets of 15 reps with a 30 second rest after each set.

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Exercise 5: Standing Shoulder Presses

Stand up straight from this next exercise and hold one dumbbell in each hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head. Try to control the movement the best that you can to prevent injury to your shoulders and back.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Front Raises

Stand upright again but now with your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you up to shoulder height and then return your arm to your hip. After this, raise your left arm and keep alternating between your arms until you’ve performed all of the reps.

Complete 2 sets of 15 reps with a 30 second rest after each set.

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Exercise 7: Bent Over Rows

Stand up straight your feet shoulder width apart. Hold a dumbbell in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up towards your belly button. Squeeze your back as you do this to work really work your upper body.

Complete 2 sets of 15 reps with a 30 second rest after each set.

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Exercise 8: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 9: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 10: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Lewis as he guides you through this full Dumbbell Workout.

Dumbbell Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Raised platform i.e. storage box, coffee table, step

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Dumbbell Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Dumbbell Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Improve health at the gym

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Balance 2 Workout Guide | Staying Fit at Home

Balance Home Workout
Balance Home Workout

 *Check out ALL of our @Home Workout Guides*

Balance 2 Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What is a Balance 2 Workout?

Our balance workout guide is made up of low intensity exercises and stretches that will help you to work on your balance and stability. Whilst you can’t get to the gym, why not try something new? Now that you’ve got a bit of extra time on your hands, work on something that you otherwise neglect or don’t prioritise. Following a balance workout guide will help you with your training routine once our gyms re-open because you’ll be better on your feet when performing squats, lunges and deadlifts etc. If your balance is one of your problem areas or if you’re keen to focus on a new area of fitness, give this balance workout guide a try and improve your stability.

Balance on Exercise Ball

What You Need For a Balance 2 Workout

Nothing. This workout guide is made up with a mixture of bodyweight exercises that you can complete at home. It’s important to create a lot of space in your workout area for you to work on this as you don’t want to knock anything over in your home/garden and injury yourself. Test and improve your physical and mental strength with this balance workout guide.

Exercise 1: Windmill

For your first exercise, stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Keep alternating your arms as you go.

Complete this exercise for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Knee Up to Overhead Lunge

For this next exercise, stand upright and bring your right leg in towards your chest. Wrap both hands around your knee to stretch your leg. Next, lower yourself down into a lunge on your right leg and then thrust your arms into the air. Push on your right heel to stand upright again and then repeat this movement with your left leg.

Complete this exercise for 40 seconds followed by a 15 second rest.

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Exercise 3: Hop and Stand (Right)

Stand upright with your legs together and simply hop forward on your right leg and hold your bodyweight on your right leg; your left leg needs to stay off the floor. Hold this for a couple of seconds and then move back to your starting point.

Complete this exercise for 45 seconds followed by a 25 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Hip Airplanes (Right)

Stand with your together and slowly push your right leg backwards so that your weight is now resting your left leg. Then, twist your hips so that your left hip is pointing outwards and you’re facing out towards your right side. Return your left leg to the ground and repeat.

Complete 2 sets of this exercise. The first set should be 40 seconds followed by a 15 second rest and the second set should be 40 followed by a 30 second rest.

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Exercise 5: Standing Knee Raises

Now stretch by standing up straight your feet together. Slowly lift your right leg towards your stomach and pull it close to your body by wrapping your hands around it. Then stick your arms out by your side to help you with your balance – hold this for a second and then place your foot flat on the floor. Repeat this movement with your left leg.

Complete this exercise for 45 seconds followed by a 20 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Hop and Stand (Left)

Repeat the same exercise as before but now on your left leg. So, stand upright with your legs together and simply hop forward on your left leg and hold your bodyweight here for a couple of seconds. Try not to put your right foot down and you’re trying to improve your balance. The longer you can hold this position, the better. 

Complete 2 sets of this exercise. The first set should be 45 seconds followed by a 20 second rest and the second set should be 40 followed by a 30 second rest.

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Exercise 7: Hip Airplanes (Left)

Repeat the same movement as before but now on your left hand side. Start the first exercise with your feet shoulder width apart. Slowly push your left leg backwards so that your weight is now resting your right leg. Then, twist your hips so that your left hip is pointing outwards and you’re facing out towards your left side. Return your left leg to the ground and repeat.

Complete 2 sets of this exercise. The first set should be 40 seconds followed by a 15 second rest and the second set should be 40 followed by a 30 second rest. Once you’ve completed your final rest, start completing all the exercises again until you’ve completed two rounds.

Try the workout

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Balance 2 Workout.

Balance 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

2m x 2m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

23 minutes

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Balance 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Balance 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Barbell Weighted Plates

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Pull Circuit 3 Workout Guide | Staying Fit at Home

Pull Circuit 3 Home Workout Guide
Pull Circuit 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Pull Circuit 3 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat meaning that you can really focus on those weight loss goals and drop your weight with a bit of hard work and dedication. A pull circuit is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Rowing Machine Workout

What You Need For a Pull Circuit 3 Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative! You’ll also need a stick to hold out in front of you. This could be a sweeping brush, mop or a weighted barbell if you have one at home.

Exercise 1: Deadlifts

Start this exercise with a great full body exercise that will target a lot of your major muscle groups. Stand upright and hold your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Bent Over Rows

Next, stand up straight your feet shoulder width apart. Pick up your ‘dumbbells’ in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up to your belly button. Squeeze your back as you do this to work really work your upper body.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 3: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Back Raises

For this next exercise, you’ll need to lay on the floor so make sure that you’ve got enough space to do go. Lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest and arms off the floor and keeping your arms straight. This is working your back but try not to overextend as this could cause an injury to your back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 5: One Leg Deadlift (Right)

For this next exercise, stand up straight again and hold your ‘stick’ with both hands. To perform your one leg deadlift, slowly kick your right leg backwards and up whilst moving your body down so that it’s parallel to the floor. One rep is completed then your leg and body are both straight and parallel to the floor. Return upright and then repeat this movement.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: One Leg Deadlift (Left)

Repeat this movement again but now pushing your left leg backwards. Your bodyweight should be resting your right leg so you might find it slightly more difficult this time. Just try to keep your balance the best that you can; the stick should help.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 6: Standing Hammer Curls

Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further out than the other for additional support and then pull your arms up towards your shoulders vertically not horizontally. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all of the exercises, repeat the whole circuit again and complete 3 rounds in total.

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Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Pull Circuit 3 Workout.

Pull Circuit 3 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Weighted equipment or household alternatives

Stick or mop/sweeping brush

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

30 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it!

Follow this Pull Circuit 3 Workout Guide at home by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing them. All of the exercises that you find in our Pull Circuit 3 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Core exercises - main

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone