Leg Circuit Workout Guide | Staying Fit at Home

Leg Circuit Home Workout
Leg Circuit Home Workout

 *Check out ALL of our @Home Workout Guides*

Leg Circuit 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 Leg Circuit Workout?

A Leg Circuit is perfect for firing up your lower body and testing the muscles to help them grow. This specific Leg Circuit Workout Guide includes exercises that will focus on your quads, hamstrings and glutes. Build up strength and spend some time focusing on toning and conditioning by following this Leg Circuit Workout created by our expert personal trainers. Try not to lose your momentum whilst you’re at home, instead, focus your energy on sculpting and toning your body. Continue working on your fitness journey and embrace your new style of training until our gyms re-open as normal. This Leg Circuit Workout Guide easy to follow at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Resistance training - leg press

What You Need For a Leg Circuit Workout

Nothing at all. This is workout requires no equipment at all as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your sessionNow, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this leg workout and warm up your legs with some static squats. Stand upright with your legs shoulder 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. Try not to hunch over. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

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

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 3: Squat Jumps

Stand with your feet shoulder 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 5 sets of 30 second reps with a 2 minute rest between sets 

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: Lateral Lunges (Left)

Start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Just focus on your left leg and squeeze as many reps as possible into the 30 second window. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

Try the workout

Exercise 5: Lateral Lunges (Right)

Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes. 

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

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: Thrusters

The final movement of this circuit is a great exercise for your legs but it also works your core and shoulders. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air – this should help you to perform the exercise in the best possible way.  

Repeat 5 sets of 30 second reps with a 2 minute rest between sets 

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 Laura as she guides you through this full Leg Circuit Workout.

Leg 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 in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you 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 Leg Circuit 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 Leg Circuit Workout Guide can be performed 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

Full Body Circuit Workout Guide | Staying Fit at Home

Full Body Home Workout Guide
Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Circuit 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 Full Body Circuit Workout?

By following this Full Body Circuit Workout guide, you’ll feel much more refreshed and energised. If you’d prefer to work different areas of your body at once, full body sessions are perfect because you have a little bit of time to work on your upper body, core and then lower body. If you like to split your training into a number of different body parts i.e. arms, shoulders, legs etc, do a full body workout first or last in the week to bring everything together. If you’re short for time and can only manage a couple of sessions a week, full body circuit workouts are really effective. 

Circuits can be tough as you need to squeeze in as many reps as possible into a specific timeframe and then move onto the next exercise but the results will make it all worth it! Follow this workout guide at home and once our gyms re-open, you’ll be able to use our quality equipment and facilities to boost your fitness levels even further.  

Core exercises - main

What You Need For a Full Body Circuit Workout

Nothing at all. This is workout requires no equipment as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. So, whether you’re in the living room, garden or back in our gyms once we re-open, it’s important to make some space where you can focus purely on your session. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squat Jumps

Let’s start this circuit workout off strong with some squat jumps. Stand with your feet shoulder 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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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: Press Ups

To perform a press up safely, you have two options. The first option is to lie flat on your stomach 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 resting on your tip toes. Hold this 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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.

Try the workout

Exercise 3: Mountain Climbers

Next up is a great cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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: Crunches

Start this abs movement by laying flat on your back with your feet pointing upwards. Simply start performing a crunch to tone and sculpt your abs – raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and not overextend as this can cause an injury to your back.   

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

Try the workout

Exercise 5: Chair Tricep Dips

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 too. 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.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

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 section of this full body circuit by performing 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 as many time as you can in the 30 second window. 

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

Exercise 7: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times.   

Try the workout

Exercise 8: Burpees

We saved the best until last! Burpees are challenging but a great full body exercise. To perform a burpee, start with your feet flat on the floor and jump down to the floor, bending your knees on the way, until your chest is flat on the floor. Next, push yourself back upright and jump into the air. Keep repeating this movement. If you’re struggling, jump down into a high plank position instead of laying your chest off the floor but keep the jump as it gives you the momentum to keep going!  

Perform this exercise for 30 seconds followed by a 2 minute rest. Repeat the circuit 5 times. 

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 whole Full Body Circuit workout.

Full Body Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Chair 

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 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 Full Body Circuit 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 Full Body Circuit 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.

Stationary Bike

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

Upper Circuit Workout Guide | Staying Fit at Home

Upper Body Home Workout Guide
Upper Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Upper Body 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 an Upper Body Workout?

The upper body circuit that we’ve created will help you to get fit whilst strengthening and toning your upper body. The workout guide is made up for 6 different exercises which all target a different part of your upper body – it’s one of our shorter workout guides so feel free to repeat the circuit more than onceThe main focus of this workout is to build up a bit of strength (and maybe even more confidence) in your upper body for a few different reasons. This may be because you want to grow your muscles and have more defined muscles, you may just want to feel fitter and healthier or you might be looking to tone and condition your body. Either way, this upper circuit is perfect for you. It’s easy to perform at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Bicep workouts - woman curl

What You Need For an Upper Body Workout

To complete this workout, you only need a few simple household items. You’ll need to push against a wall, have access to an upright stable chair and if you have a yoga mat, that’s great but if not just find a comfortable spot on your carpet or rug. For a couple of exercises, you’ll need some dumbbells. We understand not everyone has access to these so if you don’t have any, improvise the best you can. Use some household items such as bags of sugar, tins/jars or even a bottle of washing detergent – now is the time to get creative. In our gyms, we provide access to a wide selection of free weights equipment including dumbbells, kettlebells and barbells to help you follow this workout guide in the future. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Wall Press Ups

Start by facing the wall and step about a metre away from it and then lean forward so that your hands are facing flat onto the wall. Your hands need to be shoulder width apart. Now, lean your body towards the wall so that your bodyweight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms, shoulders and chest. 

Perform this exercise for 30 seconds followed by a 2 minute rest.  

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: Chair Tricep Dips

Sculpt and toning your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa. Check that the chair can withstand your bodyweight before completing any reps. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Perform this exercise for 30 seconds followed by a 2 minute rest.  

Try the workout

Exercise 3: Seated Bent-Over Rows

You’ll need your dumbbells for this one. Not got any? Pick up your substituted household items instead. Using the same chair as the last exercise, sit down and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working as your perform each rep. 

Perform this exercise for 30 seconds followed by a 2 minute rest.  

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: Standing Lateral Raises

Keep hold of your ‘dumbbells’ because you’ll need them again for this exercise. Start by standing upright with your arms by your side. Simply lift your arms out to the side so that they’re raised towards your shoulders. Try to control the movements the best that you can to ensure that you’re working your shoulders and not putting any pressure onto your lower back.  

Perform this exercise for 30 seconds followed by a 2 minute rest.  

Try the workout

Exercise 5: Wide Press Ups

Now back to some press ups, however, these are slightly different and slightly more challenging. By completing a wide stance press up, you’re focusing purely on your chest muscles. Lay yourself flat on the floor with your hands flat on the outside of your shoulders. 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. Feel free to drop onto your knees as this will make it slightly easier to complete the set.  

Perform this exercise for 30 seconds followed by a 2 minute rest. 

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: Seated Bicycles

Now let’s finish off our circuit with a core-focused exercise. Sit on the floor with your upper body in crunch position. Hold your bodyweight onto your hands behind you and lift your feet off the ground. Start performing the exercise by performing a cycling motion with your legs and bring your knees into towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results. 

Perform this exercise for 30 seconds followed by a 2 minute rest.

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 Upper Circuit workout.

Upper Circuit 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. 

Wall, chair and yoga mat (optional) 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

15 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 in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you 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 Upper Circuit 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 Upper Circuit Workout Guide can be performed 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.

HIIT Box Jumps

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

Build Up Muscle With Strengthening Exercises

Strengthening Exercises
Strengthening Exercises - Sam Chia Legs

Increase muscle strength in the gym

There are many ways in which you can build muscle. It can be through cardio, resistance or just by general exercise. But how can you develop your muscle with specific exercises, and what are the long-term benefits of strengthening? Read below to find out more on how to build up your strength with simple exercises you can incorporate into your fitness workout.

What are strength exercises?

Specific strength exercises are designed to give your muscles a more rigorous workout than they are typically used to. This works to increase the strength of the muscle as well as the size and power, giving you more of an output to create explosive movements. Furthermore, strength exercises also improve the endurance of your muscles, giving you extra dynamism to complete more intense exercises, for longer.

Strength activities usually involve you using your body weight or working against a resistance to generate extra difficulty and exertion. This is something you are better off building up over a period of time to help prevent the risk of injury or discomfort which may hamper your body in the long run.

Typically, you should look to do two or more sessions of muscle strengthening exercises a week. This is so you are not placing too much strain or pressure on a particular part of the body. Remember, building up slowly is the key to increased muscle strength. After all, Rome wasn’t built in a day.

Strengthening Exercises - Sam Chia Sit Ups

Examples of effective strength exercises

As previously mentioned, there are a number of strengthening exercises you can complete at your local Xercise4Less gym. You do not have to devote a whole fitness session to strength, you can put in some work before or after the main component of your workout. Cardio exercises such as cycling, walking on an incline and using the stepper machine are ideal for improving strength. Alternatively, resistance exercises have a benefit to your muscles, with lifting weights being the main source of adding strength. If you have already got your fix of cardio or resistance training, then why not try some core stretches and exercises to help build up your muscle. Push-ups, sit-ups and squats are the most effective exercises to boost your strength workout.

Strengthening Exercises - Sam Chia Cycling

Join the Xercise4Less Gym community

We are proud of our friendly staff and inclusive community in our gyms and welcome people from all backgrounds and experiences to join us. Whether you’ve never stepped foot into a gym before or are an experience gym goer, join the Xercise4Less community today and take those all important first steps onto your health and fitness journey.

Our members find everything they need to reach their personal goals in regard to health and fitness from our friendly staff to dedicated Ladies Only gym zone, special Spin studio or group fitness classes including Les Mills workouts and also toning and conditioning.