Arm-ageddon Workout Guide | Staying Fit at Home

Arm-ageddon Home Workout
Arm-ageddon Home Workout

 *Check out ALL of our @Home Workout Guides*

Arm-ageddon Circuit 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 an Arm-ageddon Workout?

The purpose of an Arm-ageddon workout guide is to help you boost that upper body strength. With strong arms your day to day tasks will feel easier, you’ll be able to lift heavier in the gym and it might improve your general body confidence too. Follow this Arm-ageddon workout and focus on both your biceps and your triceps and finish feeling refreshed and your muscles pumped. Home workouts can be great, so keep yourself focusing on your fitness goals on strong and toned arms until our gyms re-open.

Personal Trainer in Resistance Machines Zone

What You Need For an Arm-ageddon Workout

You’ll need some dumbbells for the majority of the exercises within this workout guide. If you don’t have dumbbells, don’t worry because you can use household alternatives instead. This could be a tin of beans, a couple of water bottles or a large bottle of washing detergent, whatever it is that has a bit of weight behind it and will help you smash this workout! You’ll also need an upright chair or a sturdy storage box – any kind of raised platform that can hold your body weight.

Exercise 1: Standing Bicep Curl

A bicep curl is a really simple and effective exercise for your arms to help you increase your strength. Stand upright with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 3 sets of 12 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: Tricep Dips

A tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa, or a box that can hold your body weight. Sit on the floor with your back to the raised platform and put your hands onto it and then 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.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hammer Curls

Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further out than the other for additional support and then pull your arms up towards your shoulders. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Complete 3 sets of 12 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: Wall Press Ups

Start by facing the wall and step about a metre away from it. Then lean forward so that your hands are flat onto the wall. Your hands need to be narrow and close together to really work your arms. Lean your body towards the wall so that your body weight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms almost instantly.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Press Ups

Lay yourself flat on the floor with your hands on the outside of your chest. 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 if you can help it. If you’re struggling, feel free to drop onto your knees as this will make it slightly easier to complete the set.

Complete 3 sets of 12 reps with a 30 second rest between each set. After your 3rd set, this workout is 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 Michele as he guides you through this full Arm-ageddon Workout.

Arm-ageddon Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives (i.e. water bottles, tins/jars, bags of sugar)

Fitness Space

 

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

Level

 

Novice

Duration

 

25 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 in a range of different style workouts. 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 Arm-ageddon 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 Arm-ageddon 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.

Two Men Using TRX

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

Push Workout Guide | Staying Fit at Home

Push Home Workout Guide
Push Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push 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 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. We want to encourage everyone to 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 Push 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 air. 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.   

What You Need For a Push Workout

To maximise this push workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up two carrier bags of tins and jars and hold them in each hand You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Split Squat (Right Leg)

This first exercise is split into two as you just need to work 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 – this is one rep. 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 3-5 sets of 10-15 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: Split Squats (Left Leg)

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 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 3: Press Ups

Our third exercise is really effective for increasing your upper body strength both in your chest and arms. To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Repeat 3-5 sets of 10-15 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: Sissy Squat

Tone and sculpt your quads (thighs) with this great exercise. To perform a sissy squat, you don’t need weighted equipment but you do need to rest your feet under something that hold your bodyweight. This could be your bed or sofa; something that you can squeeze your feet underneath. Once you’re in position, simply sit back into a squat position with your hands either on your hips or across your chest to help you balance. You should feel this in your upper thighs. If you struggle, swap this out with a simple squat instead but try to really focus on the depth of your squat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 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: Lateral Raises

Continue working on your upper body strength by moving onto a lateral raise exercise. Start by standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement 10-15 times.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 7: Wide Press Ups

Now back to some press ups, however, these are slightly different. By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Laying Leg Raise

Now to finish off our push workout in the best possible way – by working our core and abs. To perform this exercise, start by laying flat on the floor. Then, slowly bring both of your knees in towards your stomach whilst slightly lifting your body up into a crunch position at the same time. Hold this for a couple of seconds and then return to the flat starting position. This will help to tone your stomach and help you to work towards having defined abdominal muscles.  

Repeat 3-5 sets of 10-15 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.

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 Push workout.

Push Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Chair, sofa/bed  

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

30 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 pull, push, full body and abs meaning that you can focus on 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 Push 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 Push 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.

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