Wheels of Steel Workout Guide | Staying Fit at Home

Wheels of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 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 Workout?

When we created this Wheels of Steel workout, we wanted to help you boost your fitness and build and strong lower body. It’s focused purely on your legs and will help you to get stronger and fitter in the comfort of your own home or just our dedicated workout space. You can follow this workout guide at the gym if you like once we reopen. The focus of this workout guide is your legs – quads, hamstrings and glutes – and by sticking to the reps and sets provided, you’ll build legs of steel in no time! This is a beginner-friendly workout. We have different levels to Wheels of Steel if you want to push yourself to the next level.

Resistance training - leg press

What You Need For a Wheels of Steel Workout

We’ve aimed to make all of our home workout 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. That being said, all of the exercises in this workout guide can be performed using just your body weight. If you do have weights, that’s a bonus and feel free to include them where you can. If you don’t, why not substitute them for 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! One thing that you do need though is something that you can step onto which will hold your bodyweight. This could be a coffee table, your stairs, your sofa or a sturdy storage box.

Exercise 1: Squats

Start this workout by warming up your legs with some simple static squats. Stand upright with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. 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 3 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: Lunges

Place your hands on your hips and your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet 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. Lower yourself to the ground and then repeat this movement again.

Repeat 3 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: Step Ups

For this next exercise, you’ll need your raised platform. Stand upright with your feet together directly in front of your raised platform. Simply step up onto it with your left leg and then bring both feet together on the platform. Step down and repeat this movement on the alternate leg.

Repeat 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Hip Thrusts

This is a similar exercise to the hip bridges, only this time you’re slightly elevated. Rest your back onto a high surface such as your bed or sofa, whilst you sit on the floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

Repeat 3 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.

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 workout.

Wheels of Steel Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (coffee table, storage box, sofa)

Fitness Space

 

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

Level

 

Beginner

Duration

 

17 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 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 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 of Women - Featured Image

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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