Push Circuit Workout Guide | Staying Fit at Home

Push Circuit Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Circuit 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 Push Circuit Workout?

The main focus of this exercise routine is ‘push’. Push workout guides include a wide range of movements that include pushing your body, pushing your muscles or pushing weights away from your body. For example, when performing a press-up, you lower your body towards the floor and then push upwards using your chest and shoulder muscles. Similarly, when performing a shoulder press, you are pushing your arms into the arm. Push workouts are really effective as they allow you to target your full body at one time and increase strength and endurance. A push session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

Woman on Cross Trainer in Cardio Zone

What You Need For a Push Circuit Workout

Not much. We’ve tried to minimise the amount of equipment that you’ll need compared to what you might use in our gyms. Some of the exercises require weighted equipment, ideally dumbbells, but if you don’t have them you could use household substitutes. This could be a water bottle in each hand, a tin of beans or a bag of sugar. Find what you can from around the house and let’s get working! You’ll also need something to hold onto whilst doing some tricep dips. This could be a chair, storage box, sofa or you could even use your kitchen workouts. Something that hopefully everyone has access to.

Exercise 1: Wide Press Ups

With a wide stance press up, you’re focusing purely on your chest muscles. Lay yourself flat on the floor with your hands flat on the outside of your shoulders. Push yourself up off the floor so that your weight is rest on your hands and your tiptoes. Then, lower yourself towards the floor but hold the position just for a second, try not to drop your body down to the floor. Feel free to drop onto your knees as this will make it slightly easier to complete the set.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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: Seated Shoulder Press

Take a seat onto a dining chair or any upright chair you have in your house. For this exercise, you’ll need your weighted equipment so take one object in either 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.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

Try the workout

Exercise 3: Standing Lateral Raises

Keep hold of your ‘weights’ because you’ll need them for this exercise. Start by standing upright with your arms by your side. Simply lift your arms out to the side so that they’re raised towards your shoulders. Try to control the movements the best that you can to ensure that you’re working your shoulders and not putting any pressure onto your lower back.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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: Tricep Dips

Sculpt and tone your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa. Check that the chair can withstand your bodyweight before completing any reps. Sit on the floor with your back to the chair and put your hands onto the seat of the chair and lift your body upwards. Lower your body so that your bum nearly touches the floor and then lift yourself up. As you lower yourself again you should feel some pressure on your triceps.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

Try the workout

Exercise 5: Squats

Your final exercise in this circuit is some squat to make sure we don’t neglect that lower body. Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over.

Perform 10 reps and then have a 2 minute rest before repeating the circuit again. Aim to complete 2 more rounds and you’re all done!

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 Callum as he guides you through this full Push Circuit Workout.

Push Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Upright chair

Fitness Space

 

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

Level

 

Beginner

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

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 Leg Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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 Push Circuit 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.

Man Using Smith Machine - Weight Training, Resistance Training

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

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