Stretch Workout Guide | Staying Fit at Home

Stretch Home Workout

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Stretch 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 Stretch 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. It’s extremely relaxing and low intensity and your body will thank you for it. Follow a stretch workout after a couple of intense HiiT sessions or after you’ve been for a run – it will help to loosen your muscles meaning you can go all over again. You could just follow a stretch workout if you’re wanting to improve your flexibility and mobility. The amazing thing about a stretch workout is that it’s suited to everyone regardless of 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.

Yoga Class

What You Need For a Stretch Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. So, stick some relaxing music on, get your gym kit and let’s go!

Exercise 1: Full Body Standing Stretch

Stand upright with your left foot slightly out in front and 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.

Perform this stretch for 30 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.

Exercise 2: Lunge Stretch (Left)

Get into your usual lunge position but focus on pushing your left leg is as far back as it will go. Push down to the ground to stretch your legs out. Push on your right knee to get that extra stretch.

Perform this stretch for 40 seconds and move onto the next one.

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Exercise 3: Sumo Squat Rotation to Overhead Stretch

Stand with your feet wide apart with your heels pointing inwards. Squat down into a sumo squat and then put your hands flat on the ground and stretch up straight. Twist your body to the left, twist your body to the right and then raise your arms above your head to stretch out your back.

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.

Exercise 4: Lunge Stretch (Right)

Repeat the same stretch as before, just with your opposite leg. So have your left knee up and push your right leg out as far as it’ll go. If you can’t lower too much, try pulsing with your movements as it will get your body slightly lower.

Perform this stretch for 40 seconds and move onto the next one.

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Exercise 5: Sun Salutation

Stand up straight and push your arms into air. Whilst doing this lean back to stretch your back and then lean down to touch your toes. Don’t worry if you can’t reach them just yet, focus on getting as close as you can. Lower yourself to your knees and with your hands flat on your floor on front you, push and arch your back with your hips down so that you’re in a yoga-style position. Raise your bum in the air, hold for a couple of seconds and then get back onto your knees and then slowly stand upright again. This a complicated move with lots of different elements but it’s an amazing full body stretch. Try master it whilst you’re working out at home.

Perform 3 sets of 3 reps of this stretch and move onto the next one.

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: Quad Stretch (Left)

Stand upright and with your left hand hold onto your left ankle, pulling it as close to your bum as you can. This will stretch out your tights and release any pressure and tension. Try to keep your balance as much as you can.

Perform this stretch for 40 seconds and move onto the next one.

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Exercise 7: Quad Stretch (Right)

Exactly the same stretch only this time using your right leg. To help with your balance, hold your left arm out, hold onto your ear lobe or focus on one stationary spot around you.

Perform this stretch for 40 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.

Exercise 8: Hamstring Stretch

For this next stretch, simply bend over to touch the floor but keep your legs are straight as you possibly can. The aim with this one is to touch your toes so repeating this stretch until your build up your flexibility.

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

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Exercise 9: Glute Stretch (Right)

Lay on the floor with your arms by your sides. Raise both your legs and then cross your left leg over your right. This will pull your glute muscle and help it to stretch out.

Perform this stretch for 40 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.

Exercise 10: Laying Hip Flexion (Left)

Lay in the same position but lay your legs flat out in front of you. Bring your left knee in towards your chest and wrap both arms around your leg and pull it into your chest. This is great for mobility and releasing tension.

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

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Exercise 11: Glute Stretch (Right)

This is the same movement as before – this time place your right leg over your left. You should feel the muscles in your left glute stretching out.

Perform this stretch for 40 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.

Exercise 12: Laying Hip Flexion (Right)

The same movement as before with your right leg. The longer you can hold it for, the better it will feel afterwards.

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

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Exercise 13: Wiggle the Tail

For this next stretch, stay on the floor but this time get onto all fours. To perform this stretch, simply move your bum from side to side ‘wiggling your tail’ as you go. Try not to go too fast. By slowing down the movement, you’re working on your hip mobility which will help you with exercises such as squats and lunges.

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

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Exercise 14: Laying Thorical Mobilisation (Right)

Lay on your left side with your knees raised. Put your arms out straight in front of you and twist your upper body pulling your arm right above your head and flat on the other side. Turn your head with your movement so that you’re not pulling your neck.

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

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: Laying Thorical Mobilisation (Left)

Repeat this movement again. This time lay on your right side and move your left arms.

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

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Exercise 16: Rolling Spinal Mobilisation

Lay with your back on the floor and pull your knees into your chest. Wrap your arms around your knees and pull them into your body. Start rolling on the floor by gently rocking your body back and forth – this will a great full body stretch.

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

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Exercise 17: Windmill

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.

Exercise 18: Standing Back Extension

Stand up straight with your hands behind your back. Apply pressure to your lower back to make sure you don’t cause an injury and then lean back, sticking your chest out as you go.

Perform this stretch for 35 seconds and move onto the next one.

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Exercise 19: Full Body Stretch

Your final stretch is the one we did first in this stretch workout guide. As a reminder, stand upright with your left foot slightly out in front and 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.

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 workout.

Stretch 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 into a number of different focuses meaning that you can target different areas of your body throughout the week. 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 Stretch 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 Workout Guide 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

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