Wheels of Steel 2 Workout Guide | Staying Fit at Home

Wheels of Steel 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 2 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 Wheels of Steel 2 Workout?

If you’ve already followed our first Wheels of Steel workout then you’ll know what to expect – this is the next level upwards and helps you to push yourself that little bit further. Wheels of Steel workout guides are focused purely on your legs. If you like to split your gym sessions between legs, arms, chest, back etc. then this workout guide will fit perfectly into your workout routine.

Our expert personal trainers have designed this workout guide so that you can follow it in the comfort of your own home but don’t forget that we provide a wide range of equipment and facilities in our gyms to help you follow this workout guide once we re-open.

Leg Press

What You Need For a Wheels of Steel 2 Workout

We’ve aimed to make all of our home workouts suitable for everyone regardless of what gym equipment you have access to. We understand that gym equipment is limited and that not everyone has access to free weights but if you have weights, grab them because you’ll need them throughout this workout routine. If you don’t, why not substitute them for some household items such as a couple of water bottles, bags of sugar or a bag full of jars and tins? Get creative and see what you can find around the house! Using weighted equipment in this workout guide will help you push yourself to the next level.  

Exercise 1: Weighted Squats

Start this workout by warming up your legs with some simple static squats. Grab a dumbbell in each hand, a kettlebell with two hands or whatever household alternative you have and stand upright with your legs hip width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury – keeping 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.

Repeat 4 sets of 10 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: Weighted Split Squats (Right)

This exercise is split into two as you need to focus on one leg at a time. You’ll need your ‘weights’ for this exercise so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can. After this, return to the upright position and repeat until you have performed 10-15 reps. This exercise is great for your quads/thighs and hamstrings.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Weighted Split Squats (Left)

This is the same exercise as above, it’s just now focusing on the opposite leg. So, start with your right leg out in front of you and perform exactly as you did before.

Repeat 4 sets of 10 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: Squat Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your 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.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your 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.

Repeat 4 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Wall Squats

For this next exercise, rest your back up against the wall and sit down into a squat. Your feet should be hip width apart just as you would with any other squat and your knees need to be at a 90 degree angle. Keep your arms out in front of you as you’re performing the squats as this will make the movement slightly more difficult.

Repeat 4 sets of 10 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.

Exercise 6: Weighted Goblet Squats

You’ll need your weights again for this next exercise, or any alternative that you’re using. Start by standing upright and holding 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.

Repeat 4 sets of 10 reps with a 30 second rest between 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 Michele as he guides you through this full Wheels of Steel 2 workout.

Wheels of Steel 2 Circuit 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 

 

28 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 Wheels of Steel 2 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 – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Wheels of Steel 2 Workout Guide can be completed 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

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 fitness 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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