Stretch 2 Workout Guide | Staying Fit at Home

Stretch 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 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 Stretch 2 Workout?

A stretch workout guide is slightly different to all of our other guides as it’s purely focusing on releasing tension and pressure in your muscles. Sometimes stretching and cooling down is neglected but it’s very important and can help you improve your general fitness and allow you to perform better in the gym. You could complete these stretches after a challenging workout, a 5k run or maybe even on your rest day if you can’t sit still for too long! This stretch workout will help you improve your flexibility and mobility regardless of your age, gender and ability. You may not be able to do all of the stretches at first but keep at it and your capabilities will improve with time.

hip raise - warm up blog

What You Need For a Stretch 2 Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. You could use a yoga mat if you have one but it’s not essential. Now, put some relaxing music on and let’s get stretching.

Exercise 1: Full Body Standing Stretch

Start by standing up straight with your left foot slightly out in front of you and then reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Hold this stretch for 45 seconds.

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: Overhead Standing Stretch

Stay in the same position but now push your arms above your head. Hold them still and then with your right arm, push with your elbow and reach as high into the air as you can. Hold for a second and then return it to a lower position, slightly bending your elbow. Repeat the same movement with your left arm.

Keep alternating your arms for 35 seconds.

Try the workout

Exercise 3: Hip Rotation (Left)

For this next stretch, stay stood up and cross your arms across your chest. Stand on the balls of your feet and twist to rotate your hip to your left. Make sure your upper body is twisted a full 90 degrees as this will really stretch out your hips.

Repeat this stretch for 45 seconds.

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: Upper Body Rotation (Right)

Now hold your left arm on your hip and your right arm on your chest. Stand facing forwards and rotate your upper body towards the right. This should be stretching your left side and lower back.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 5: Hip Rotation (Right)

This is the same stretch as before but just swapping over to your opposite side. So, this time you should be twisting your hips over to your right hand side and really stretching out those hips and glutes.

Repeat this stretch for 45 seconds.

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: Upper Body Rotation (Left)

Again, this is a repeat of exercise 4 but now stretching the other side. One hand should be on your hip, the other on your right chest and then you’re twisting your upper body towards your left hand side. Hold it for a couple of seconds each time if your body feels a bit tight.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 7: World's Greatest Stretch

Stick with us on this one because it can get a little complicated as there are a number of movements. Firstly, start stood upright with your feet together. Bring your left knee to your chest and pull it towards your body. Next, step down into a lunge and try to touch your left foot. Push backwards on your left heel to stretch out your hamstring and then return back to your lunge position. When you’re in your second lunge, twist your body towards the left side and reach your left arm in the air. Hold this for a second and then stand upright. Repeat this process again with your right leg.

Repeat this stretch for 1 minute. Have a 30 second rest and then repeat for another minute.

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: Kneeling Thorical Mobilisation (Left)

For this next stretch, you need to get on the floor on all fours. Push your left arm underneath your chest and then pull it back and upwards until your elbow comes to a point. You should feel a nice big stretch in your middle back.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 9: Kneeling Glute Stretch (Right)

Next, jump up onto your knees and put your left foot forwards. Push forward on your left heel and slightly thrust your hips forward to stretch out your right glute muscles.

Repeat this stretch for 40 seconds.

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: Kneeling Thorical Mobilisation (Right)

Get onto all fours again and this time you need to be stretching out your right hand side. Sweep your right arm underneath your chest and then lift it upwards and backwards until your elbow comes to a point to stretch your back.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 11: Kneeling Glute Stretch (Left)

Back to those glute stretches. Get up on your knees, put your right foot flat on the floor and push forwards to stretch your left glute.

Repeat this stretch for 40 seconds.

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: Alternate Pelvis Stretches

For this next stretch you need to be laid on your back with your knees up and your feet flat on the floor. Starting with your right leg, slightly move your right knee outwards around 45 degrees to stretch your pelvis. Return your legs together and then push your left leg outwards in the same way.

Alternate this stretch for 45 seconds.

Try the workout

Exercise 13: Laying Hip Flexion

Now, lay with your back flat on the floor and your legs out straight in front of you. Lift your left knee towards your chest and wrap both hands around it. Pull and squeeze your leg tight and then lay flat again. Repeat this movement with your right knee and keep alternating the movement.

Alternate this stretch for 60 seconds.

Try the workout

Exercise 14: Laying Core Rotation

Stay laid flat on the floor but now place your arms out at either side with your knees up – your feet should be flat on the floor. To complete this stretch, twist your lower body so that your knees are over to your left hand side and then over to your right. This is a great stretch for your core/abs.

Alternate this stretch for 45 seconds.

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: Rib Rotation (Right)

Sit up onto your knees and then put your left foot flat on the floor. Hold your hands behind your head, twist your body slightly to the right and lower your right elbow towards your right ankle. Twist a little further to the right and dip down again. Do this 3 times in total and then face forwards again.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 16: Rib Rotation (Left)

Repeat this movement on your left hand side.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 17: Standing Knee Raise

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 until the time is up. 

Perform this stretch for 45 seconds and move onto the next one.

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 Callum as he guides you through this full Stretch 2 workout.

Stretch 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

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. 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.

Follow this Stretch 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 Stretch 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.

Tricep Bar - Overhead shot

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

Recommended Posts