Body Blast 2 Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 2 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 a Body Blast 2 Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast 2 Workout Guide is an intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide.

Cardio exercise to burn belly fat - main

What You Need For a Body Blast 2 Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else. It’s important to create a big enough space in your house to complete the workout comfortably too. For example, when performing jumping movements you’re not falling over things and injuring yourself. Allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open.

Exercise 1: Lateral Squat Jumps

Start this workout stood upright with your feet around shoulder width apart. Lower yourself into a squat and then jump up into the air. This time, as you jump, you’ll jump over to your left rather than straight into the air. Lower into another squat and then jump over to your right. Keep alternating sides as you jump until your time is up.

Complete as many reps as you can for 45 seconds followed by a 15 second 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: Close Press Ups

For your next exercise, we’re stepping things up a notch. This is your normal press up with a twist. Get into your usual press up position but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult but don’t give up!

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 3: High Knees

Start this next exercise by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for a Body Blast. Try to do these as fast you can to maximize the results.

Complete as many reps as you can for 45 seconds followed by a 15 second 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: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

Exercise 5: Quick Feet

For this next movement, you’re going to be stood upright and stationary but moving your feet and legs as fast as you can. Keep the movement purely focused on your lower body; keeping sprinting and moving your feet as fast as you can to raise your heart rate. It’ll help if you stay on your tip toes throughout this exercise.

Complete as many reps as you can for 45 seconds followed by a 15 second 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: Lunge Jumps

Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 7: Crunches

Sit down on the floor and simply start performing a crunch to tone and sculpt your abs. Place your hands at either side of your head and raise your chest and shoulders whilst squeezing your core and hold for a second. Try to keep your legs flat and don’t overextend and cause an injury to your back. 

Complete as many reps as you can for 45 seconds followed by a 15 second 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 8: Lateral Squat Jumps

Now for another round of those lateral squat jumps. This time, you’ll be completing the exercise for a bit longer so feel free to slow down the pace and really focus on that form and engaging all of your muscles needed – arms, legs and core.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 9: Close Press Ups

Back to those press ups. If you struggled last time, lower yourself to your knees if you have to but try your best to have the best form you can on all your reps.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final 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 10: High Knees

You guessed it, another round of high knees. This is tough exercise with minimal rest so try your best to focus on your breathing and keeping that heart rate high but steady throughout. Feel free to slow it down if you need to catch your breath.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 11: High Plank

The next 4 exercises are working on perfecting that plank. Your core might start to burn but don’t give in – keep pushing and working towards a strong and toned tummy.

Hold this position for 30 seconds followed by a 5 second 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 12: High Plank

Straight into another plank. Keep pushing!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 13: High Plank

Only one more after this and no more planks!

Hold this position for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 14: High Planks

This is your final plank so give it everything that you’ve got and try to stay up for the full 30 seconds.

Hold this position for 30 seconds followed by a 30 second 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 15: Quick Feet

Back to those quick feet. This is a high energy exercise so give it everything that you’ve got. If you need a bit of extra momentum, swing your arms up by your sides to really boost that energy.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 16: Quick Feet

Another round of quick feet so get your breath back and go again!

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

Try the workout

Exercise 17: Quick Feet

Keep pushing through another round of quick feet. Don’t give up, just keep thinking about your fitness goals and improving your health and fitness.

Complete as many reps as you can for 30 seconds followed by a 5 second 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 18: Quick Feet

This is your final round of quick feet and then you’ve got an extended bit of rest so give it everything that you’ve got!

Complete as many reps as you can for 30 seconds followed by a 30 second rest.

Try the workout

Exercise 19: Lunge Jumps

Back to those lunge jumps. Your legs may want to give in by now but keep going and keep pushing – once this is all over you can relax and put your feet up again. If you’re struggling, just do some stationary lunges instead but give as much energy as you possibly can.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 20: Crunches

Lay down on the floor again for this last exercise to get that heart rate back down but focus on toning and conditioning for a while. Your abs will be on fire by now but keep pushing. Once you’ve completed these final sets, you’re all done!

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 15 seconds after the final 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 Jonny as he guides you through this full Body Blast 2 workout.

Body Blast 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once 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 Body Blast 2 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 Body Blast 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 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

Kettlebell Workout Guide | Staying Fit at Home

Kettlebell Home Workout Guide
Kettlebell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Kettlebell 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 a Kettlebell Workout?

A kettlebell workout will help you work on your strength from home and hopefully build up some muscle whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A kettlebell workout is a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home or outside in your garden.

Older Woman Training with Kettlebell

What You Need For a Kettlebell Workout

You’ll need at least 1 kettlebell. If you have a couple of different weighted kettlebells, grab all of these so that you have the option lifting heavier weights on different exercises. If you don’t have access to a kettlebell at home, don’t worry. A good household alternative is a filling up a bag or rucksack with household items so that you’re carrying one object with a substantial amount of weight behind it. Give your maximum energy throughout to maximise the results.

Exercise 1: Kettlebell Swings

Stand up straight with your legs shoulder width apart. Hold your kettlebell between you legs with both hands. Hold it by the handle to make it easier to swing. Slightly bend your knees and stick your bum out. Thrust your hips forward to help you swing the kettlebell upwards until your hands are up to shoulder height. Squeeze your bum at the top of the swing to really engage your glutes with each swing.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Goblet Squats

Stand upright and hold 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.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Goblet Lunges

To perform a goblet lunge, you’ll need to hold your kettlebell between both hands close to your chest. Lower your body into a lunge with your left leg and then return upright. Lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Bottom Up Presses

For this next exercise, you’ll need two lighter kettlebell or just two lighter weighted objects. Hold the weights in front of your shoulders and then press your shoulders into the air to finish this workout with a shoulder burning exercise.  

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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 Helen as she guides you through this full Kettlebell Workout.

Kettlebell Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Kettlebell(s)

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once 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 Kettlebell 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 Kettlebell 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.

Man Weight Lifting

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

Bands Workout Guide | Staying Fit at Home

Bands Home Workout Guide
Bands Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Bands 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 a Bands Workout?

A resistance bands workout helps you focus on your strength. You’ll be able to increase your strength due to the resistance built up from the bands and the movements you complete with them. In the absence of weights whilst our gyms are closed, focus on toning and conditioning your body. Bands are very simple but very effective and can help you to boost your full body strength and fitness with ease. We’ve designed this workout guide for all fitness abilities so grab your bands and get involved!

10FM Promo - Resistance

What You Need For a Functional Beginner Workout

The main piece of equipment you’ll need is your resistance bands. If you have a few different sizes and strengths, even better. For one of the exercise, you’ll need to sit on something. This may be a dining chair, bench or your bed. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Hip Thrusts

Lay down with your back on the floor and raise your knees. Place a resistance band around your knees and then place your hands 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.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Deadlifts

Put your resistance band on the floor and stand on one side of it and hold the top of it with both hands. Your feet should be around hip width apart. Stand up straight and then bend down so that you nearly touch your toes and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

Repeat the exact same exercise as before.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Laying Hip Abductions

Lay flat on the floor for the next exercise and this time, place your resistance bands around the middle of your feet. To complete this exercise, simply open your legs and try to push your legs outwards to around shoulder width.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Front Raise to Side (Right)

Stand up and place your resistance band underneath your right foot and hold it in your right hand. Pull the band upwards to shoulder height and then move your arm out to the side and then return your arm to your side. You should be making a circle movement with your arms but slow it down to really work the muscle.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Front Raise to Side (Left)

Repeat the same exercise but now with your left arm.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 7: Seated Hamstring Curls (Right)

Take a seat on your dining chair, bench, sofa or whatever you’re using at home or in the garden. You’ll need to place one side of the band around something like the dining table leg or your sofa leg to build some resistance. Place the other side of your band around your right ankle. Put your leg out flat and then pull your heel towards your body to work your legs. Hold this position for a couple of seconds and then stretch your leg out again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 8: Seated Hamstring Curls (Left)

Repeat this same exercise again but on your left leg.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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 Laura as she guides you through this full Resistance Bands workout.

Bands Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Resistance Bands

Chair/bench/sofa/bed

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

35 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once 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 Bands 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 Bands 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.

Cross Trainer

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

Stick and Band Workout Guide | Staying Fit at Home

Stick and Band Home Workout Guide
Stick and Band Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stick and Band 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 a Stick and Band Workout?

Our stick and band workout guide will help you boost your fitness at home and focus on toning and conditioning your body. We’ve included exercises for your full body meaning that you can focus on different muscles at different times throughout the workout and you’ll leave feeling empowered and positive. In the absence of free weight equipment whilst our gyms are closed, still pump those muscles by following this resistance training routine. This is something that all abilities can try, just make sure you have the equipment needed.

Resistance training - main

What You Need For a Stick and Band Workout

The two pieces of equipment that you need for this exercise routine are resistance bands and a stick. The stick could just be a sweeping brush handle or a mop handle, something that you can use in the exercises below. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Bicep Curls

Attach your resistance band to your stick and stand on top of the bottom of your resistance band. Hold the stick from underneath and pull your arms from your hips up towards your chest. This should be working your biceps and the resistance will help you to build up your strength.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Reverse Lunges (Left)

Keep the stick and band attached and this time place the resistance band underneath your right foot and place the stick on your back as if it was a barbell. Stand with your feet around hip width apart and lower yourself into a reverse lunge with your left leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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Exercise 3: Reverse Lunges (Right)

Repeat the same exercise as before but this time on your right leg. You’ll now need to stand on your resistance band with your left foot and lunge backwards with your right leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Squats

Keep the stick on your back but this time stand on your resistance bands with both of your feet so that you’re stood ‘inside’ of your resistance band. Stand with your feet shoulder width apart and sit down into a squat. The lower that you perform your squats the better for your legs and glutes; just remember to keep your back straight and not hunch over.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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Exercise 5: Dynamic Hand Planks

For this next exercise, you’ll need to be on the floor. Get into a high plank position so that your hands are flat on the floor and your bodyweight is resting your tip toes. For this exercise, you’ll need a resistance band around your wrists. Once you’re in position, simply move your hands out to the side alternatively. Start with your left hand and then return it to the middle and then repeat this movement with your right hand.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Side Walks (Right)

Stand up again with your hip width apart and a resistance band around your knees. Slightly bend your knees so that you’re performing a ‘half squat’ and then simply perform some steps walking out to your right hand side.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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Exercise 7: Tricep Extensions (Left)

For this last exercise, stand up straight with your right arm behind your back and your left arm up by your head. You’ll need to hold your resistance band between your hands as you’ll be stretching this to complete the exercise. With your left hand, simply push upwards to raise your hand above your head until you feel a pull in your tricep. Return your arm behind your neck and then push upwards again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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 Callum as he guides you through this full Stick and Band Workout.

Stick and Band Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once 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 Stick and Band 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 Stick and Band 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.

Squats in 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

Pull Circuit 3 Workout Guide | Staying Fit at Home

Pull Circuit 3 Home Workout Guide
Pull Circuit 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 3 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 Pull Circuit 3 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat meaning that you can really focus on those weight loss goals and drop your weight with a bit of hard work and dedication. A pull circuit is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Rowing Machine Workout

What You Need For a Pull Circuit 3 Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. 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 carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative! You’ll also need a stick to hold out in front of you. This could be a sweeping brush, mop or a weighted barbell if you have one at home.

Exercise 1: Deadlifts

Start this exercise with a great full body exercise that will target a lot of your major muscle groups. Stand upright and hold your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: Bent Over Rows

Next, stand up straight your feet shoulder width apart. Pick up your ‘dumbbells’ in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up to your belly button. Squeeze your back as you do this to work really work your upper body.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 3: Standing Bicep Curls

Stand up straight 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 ab 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.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: Back Raises

For this next exercise, you’ll need to lay on the floor so make sure that you’ve got enough space to do go. Lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest and arms off the floor and keeping your arms straight. This is working your back but try not to overextend as this could cause an injury to your back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 5: One Leg Deadlift (Right)

For this next exercise, stand up straight again and hold your ‘stick’ with both hands. To perform your one leg deadlift, slowly kick your right leg backwards and up whilst moving your body down so that it’s parallel to the floor. One rep is completed then your leg and body are both straight and parallel to the floor. Return upright and then repeat this movement.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: One Leg Deadlift (Left)

Repeat this movement again but now pushing your left leg backwards. Your bodyweight should be resting your right leg so you might find it slightly more difficult this time. Just try to keep your balance the best that you can; the stick should help.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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Exercise 6: Standing 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 vertically not horizontally. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all of the exercises, repeat the whole circuit again and complete 3 rounds in total.

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 Callum as he guides you through this full Pull Circuit 3 Workout.

Pull Circuit 3 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Weighted equipment or household alternatives

Stick or mop/sweeping brush

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

30 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it!

Follow this Pull Circuit 3 Workout Guide at home 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 them. All of the exercises that you find in our Pull Circuit 3 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that 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.

Core exercises - main

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 Combo Workout Guide | Staying Fit at Home

Full Body Combo Home Workout Guide
Full Body Combo Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Combo 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 a Full Body Combo Workout?

A full body combo workout is one of our most difficult but most rewarding home workouts that we’ve created for you. It’s a combination of a few things that will have a positive effect on your physical and mental health. It combines both resistance and cardio based exercises and also combines rep based and time based sets. All of this will help your mind and body to work harder and faster meaning that you’ll push yourself one step closer to those fitness goals. Are you ready for the ultimate full body challenge?

Barbell Weighted Plates Deadlift

What You Need For a Full Body Combo Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else.

Exercise 1: Marching (Warm Up)

Warm yourself up for this workout with a 2 minute warm up. Simply march on the spot for the duration and try to keep your knees as high as you possibly can. It’s important work for the full 3 minutes to help you warm up. Once you’ve finished, have a 30 second rest and then move onto the next exercise.

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: Front Rotations

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms forward in a circular motion. This is a great shoulder warm up.

Complete 25 reps followed by a 30 second rest.

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Exercise 3: Reverse Arm Circles

Similar to your last exercise, now rotated your arms the opposite way; the reverse. This will help you to target your back as well as your shoulders and make sure that you’re warmed up for the full body combo exercises.

Complete 25 reps followed by a 30 second 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: Lateral Raises

Stay standing upright with your arms by your sides. 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 really controlling this movement.

Complete 25 reps followed by a 30 second rest.

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Exercise 5: Jumping Jacks

Start this next exercise with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe. It’s a long period of time, but don’t give up. Put on your favourite workout song to keep you going!

Perform jumping jacks for 2 and a half minutes followed by a 30 second 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: Windmills

Once you’ve got your breath back, 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 as you go.

Complete 45 reps followed by a 30 second rest.

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Exercise 7: Press Ups

You’ve got two options when it comes to press ups. 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.

Complete 2 sets of 15 reps with a 30 second rest after 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 8: 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.

Complete 2 sets of 20 reps with a 30 second rest after each set. 

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Exercise 9: Squats

Stand 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. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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: Sumo Squats

This is a similar exercise to last time, however, the difference with a sumo squat is that your legs are pushed as wide apart as they can possibly go. Your heels should be pointing in and your toes pointing out – this will help you really target your glutes. Same as before, aim to get as low as you can whilst keeping your back straight.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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Exercise 11: Laying Leg Abductions (Right)

For this next exercise you need to lay on the floor on your right hand side. Support your head on your left elbow and raise your right leg in the air. Control the movement the best that you can to build up some resistance in your right leg and glute, this is a great strengthening exercise.

Complete 25 reps followed by a 30 second 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 12: Laying Leg Abductions (Left)

The same movement as before but now with your left leg so switch over so that you’re now laying your right side.

Complete 25 reps followed by a 30 second rest.

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Exercise 13: Board to Mountains

Get back into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise.

Complete 20 reps followed by a 30 second rest.

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Exercise 14: Mountain Press Ups

Again, starting in the same press up position as and push yourself back and push your bum into the air whilst keeping your hands flat on the floor. Now, start performing a press up by lowering your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to complete all the reps if you can.

Complete 20 reps followed by a 30 second 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 15: Supermans (Alternate)

You’ll need to get back on the floor for this next exercise and lay flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can.

Complete 2 sets of 16 reps with a 30 second rest after each set. 

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Exercise 16: Back Raises

Stay on the floor in the same position you just started in for the superman exercise. This time you need to rest your forearms on the floor and bring your elbows in close to your chest. Once you’re ready, simply lift your head up off of the floor until you’re facing forwards. This is a great exercise for your back but try not to overextend as this could cause an injury.

Complete 20 reps followed by a 30 second rest.

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Exercise 17: Hip Bridges

Turn over so that you’re laying 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.

Complete 30 reps followed by a 30 second 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 18: Laying Leg Raises

Start this exercise again by laying flat on the floor. Focus on crunching your upper but also bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.

Complete 30 reps followed by a 30 second rest.

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Exercise 19: V-Sit Leg Extensions

Stay on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you start to find this too difficult, place your arms down at your side to support you.

Complete 30 reps followed by a 30 second rest.

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Exercise 20: Crunches

Whilst sat on the floor, 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 don’t overextend and cause an injury to your back. 

Complete 30 reps followed by a 30 second 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 21: Russian Twists

Stay sat on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.

Complete 26 reps followed by a 30 second rest.

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Exercise 22: Mountain Climbers

Nearly finished now! 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.

Complete 2 sets of 20 reps with a 30 second rest after 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 23: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Hold this position for 1 minute followed by a 30 second rest.

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Exercise 24: Marching (Cool Down)

For the cool down, repeat the same movement you did for the warm up. March on the spot for 3 minutes but do this at a much slower pace than you did to warm up and focus on lowering your heart rate and stretching your muscles with each step you take.

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 Mark as he guides you through this whole Full Body Combo workout.

Full Body Combo 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

 

Advanced

Duration

 

1 hour

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once 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 Full Body Combo 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 Combo 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 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

Stair Crazy 3 Workout Guide | Staying Fit at Home

Stair Crazy 3 Home Workout Guide
Stair Crazy 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 3 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 a Stair Crazy 3 Workout?

A stair crazy routine is a full body workout that introduces the use of the stairs in your home to help you burn calories and tone your body. Make the most of being stuck indoors during this lockdown and use what you have around you to your advantage. This is the 3rd and final workout in the Stair Crazy serious so be prepared for a serious burn. Your legs will feel like they want to give in at some point but keep pushing and give everything that you’ve got to finish the workout. Stair Crazy 3 will help you to lose weight, burn body fat and tone your body all at once. Ready? Let’s go!

What You Need For a Stair Crazy 3 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You only need to use your stairs for this exercise and nothing else; the rest of the exercises are bodyweight exercise that you can do in the comfort of your own home regardless of training experience and fitness ability.  

Exercise 1: Stair Climb

Start off this workout routine by standing at the bottom of your stairs. You’ll need to climb the stairs for 1 continuous minute so make sure that you set a timer going and keep track of your work time. Walk or run up and down the stairs to alter the intensity of the workout but just be careful not to injury yourself. Once the minute is up, move onto the next exercise.

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: Mountain Climbers

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.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

Try the workout

Exercise 3: Stair Climbs

Back to those stair walks. After you’ve climbed the stairs for 1 minute, move onto the next exercise.

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: Back Raises

For this next exercise, lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest off the floor and working your back. Try not to overextend as this could cause an injury to your back.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

Try the workout

Exercise 5: Stair Walks

Another round of stair walks – it might start getting difficult now but don’t give in! After you’ve climbed the stairs for 1 continuous minute, move onto the next exercise.

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: Table Press Ups

Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 7: Stair Walks

Back to those stair walks. This is your final set of stair climbs though so give it everything that you’ve done. After your last minute, move onto the next exercise. Only two to go!

Try the workout

Exercise 8: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe.

Complete 1 set of 60 seconds work followed by a 30 second 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 9: Jumping Jacks

This might be tough but it’s your last exercise so after this it’s all over. Repeat those jumping jacks for another minute and then you’re all done. Success!

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 Callum as he guides you through this full Stair Crazy 3 Workout.

Stair Crazy 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Intermediate

Duration

 

35 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice 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 Stair Crazy 3 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 Stair Crazy 3 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.

Bicep workouts - hammer curl

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

Stair Crazy 2 Workout Guide | Staying Fit at Home

Stair Crazy 2 Home Workout Guide
Stair Crazy 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 2 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 a Stair Crazy 2 Workout?

A stair crazy is a full body workout that introduces the use of the stairs in your home to help you burn calories and tone your body. Make the most of being stuck indoors during this lockdown and use what you have around you to your advantage. If you tried our first Stair Crazy workout, that was a warmup for this one. We’ve kicked things up a notch for those who are trying to push themselves whilst they’re exercising at home at the moment. By the end of this one your legs will be burn but embrace it and power through to help you smash those goals!

What You Need For a Stair Crazy 2 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You only need to use your stairs for this exercise and nothing else; the rest of the exercises are bodyweight exercise that you can do in the comfort of your own home regardless of training experience and fitness ability.  

Exercise 1: Stair Walks

Start off this workout routine by standing at the bottom of your stairs. You’ll need to climb the stairs for 30 continuous seconds so make sure that you set a timer going. Walk or run up and down the stairs but just be careful not to injury yourself. Once your 30 seconds is up, move onto the next exercise.

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: Low Planks

To get yourself started with a plank, lay down on your stomach and rest your bodyweight on your knees until you’re ready to start. Then push your body up so that you’re resting all of your weight on your arms and tiptoes – your body needs to be parallel to the floor and your back should be straight. You should feel this tightening your core. It’s a challenging exercise and you might be tired by now but hold it for the whole 30 seconds if you can.

Repeat 3 sets of 30 second holds with a 15 second rest between each set.

Try the workout

Exercise 3: Stair Walks

Back to those stair walks. After you’ve climbed the stairs for 30 continuous seconds, move onto the next exercise.

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: Supermans

Get back on the floor for this next exercise and lay flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries.

Repeat 3 sets lasting 30 seconds with a 15 second rest between each set.

Try the workout

Exercise 5: Stair Walks

Another round of stair walks – it might start getting difficult now but don’t give in! After you’ve climbed the stairs for 30 continuous seconds, move onto the next exercise.

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: 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 narrow and close together but if you find this difficult, place your hands at either side of your chest instead. 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.

Repeat 3 sets lasting 30 seconds with a 15 second rest between each set.

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Exercise 7: Stair Walks

Back to those stair walks. After you’ve climbed the stairs for 30 continuous seconds, move onto the next exercise.

Try the workout

Exercise 8: Alternate 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 worked for the full 30 seconds.

Repeat 3 sets lasting 30 seconds with a 15 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 9: Stair Walks

Another set of those stair walks, you may struggle with these set after you’ve done all of those lunges but try to keep going. Slow the pace down slightly to make it a bit easier. After 30 seconds, move onto the next exercise.

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Exercise 10: Standing Lateral Raises

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. If you want to really push yourself, feel free to pick up a dumbbell in either hand or a household alternative such as a tin of beans or a bottle of washing detergent.

Repeat 3 sets lasting 30 seconds with a 15 second rest between each set.

Try the workout

Exercise 11: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe.

Complete 1 set of 60 seconds work followed by a 30 second rest.

Try the workout

Exercise 12: Stair Walks

Now it’s time for your final set of stair walks. After you’ve worked for 30 seconds, you’re all done!

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 Stair Crazy 2 workout.

Stair Crazy 2 Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternative (optional)

Fitness Space

 

Stairway

Level

 

Beginner

Duration

 

18 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice 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 Stair Crazy 2 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 Stair Crazy 2 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.

Personal Trainer in Resistance Machines Zone

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

Stair Crazy Workout Guide | Staying Fit at Home

Stair Crazy Home Workout Guide
Stair Crazy Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 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 a Stair Crazy Workout?

A stair crazy is a full body workout that introduces the use of the stairs in your home to help you burn calories and tone your body. Make the most of being stuck indoors during this lockdown and use what you have around you to your advantage. Get fitter, get stronger and get your body tighter and toned by following this stair crazy workout. Between every exercise, you’ll be walking (or running, your choice) up some stairs to help you really boost your full body fitness and strength.

What You Need For a Stair Crazy Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You only need to use your stairs for this exercise and nothing else; the rest of the exercises are bodyweight exercise that you can do in the comfort of your own home regardless of training experience and fitness ability.  

Exercise 1: Stair Walks

Start off this workout routine by standing at the bottom of your stairs. You need to perform 20 reps with this exercise so make sure you have 20 steps to walk up. If you don’t have 20, climb 10 and then return to the bottom and repeat. After you’ve done your stair walks, return to the bottom of your steps and move onto the next exercise.

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: Crunches

Start your next exercise 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 don’t overextend and cause an injury to your back. 

Repeat 3 sets of 15 reps with a 15 second rest between each set.

Try the workout

Exercise 3: Stair Walks

Back to those stair walks. After 20 steps have been climbed, move onto the next exercise.

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: Squats

Stand 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 15 second rest between each set

Try the workout

Exercise 5: Stair Walks

Back to those stair walks. After 20 steps have been climbed, move onto the next exercise.

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: Knee Press Ups

This is a modified version of a press up. Simply get onto all fours on the ground and slightly lean forward so that your body is at a 45 degree angle so that your feet are off the ground and your bodyweight is resting your hands and knees. Once you’re in this position, try to keep your back straight and lower yourself to the ground. Just before you touch the floor, press down and push your body back up.

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

Try the workout

Exercise 7: Stair Walks

Back to those stair walks – only one more set to go after this. Your legs might start burning now but keep pushing! After 20 steps have been climbed, move onto the next exercise.

Try the workout

Exercise 8: Laying Leg Raises

Start this exercise by laying flat on the floor again. Crunch your upper body so that your shoulders are off the ground – just like you did with the crunch. However, this time you need to bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again.

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

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 *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 9: Stair Walks

Now it’s time for your final set of stair walks. After 20 steps have been climbed, you’re all finished. Well done!

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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 Stair Crazy workout.

Stair Crazy Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Novice

Duration

 

18 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice 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 Stair Crazy 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 Stair Crazy 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.

Man using Cable Machine

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

Total Body & Core Blast Workout Guide | Staying Fit at Home

Total Body/Core Blast Home Workout Guide
Total Body/Core Blast Home Workout Guide

Total Body & Core Blast Workout Guide at Home

At Xercise4Less Gyms, we want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. Despite gyms being closed under Government instruction, we want to help each one of you continue working on your fitness goals. Home workouts may be new to your gym routine but embrace is – you can still focus on your fitness at home and we want to encourage everyone to do so as part of 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 Total Body & Core Blast Workout?

This is one of our most inclusive workouts because everyone is able to give it a go and work on improving their general fitness and wellbeing. Throughout this workout, you’ll be working every muscle in your body from your shoulders down to your calves. Once you’ve finished this workout, you’ll feel refreshed and positive. You may be a little sore so remember to stretch out your full body afterwards – follow one of our stretch workout guides to release stress and tension in muscles all over your body. Follow this workout guide at home and continue working on your fitness journey until our gyms are open again.

Man using Battleropes and Prowler

What You Need For a Total Body & Core Blast Workout

Not much really. Our workout guides are accessible to all so we try to minimise the need for gym-based equipment but feel free to follow this in the gym and include free weights equipment where to can. In this Total Body and Core Blast workout guide, you can use a weighted medicine blast for some of the exercises. If you have one of these at home – perfect! If not, use a household item alternative. This could be a football, a full water bottle or a 1kg bag of sugar – anything you can find with a good amount of weight behind it. If you have a skipping rope, you’ll need it for this workout and you’ll also need a coffee table or something you can step onto that will hold your bodyweight. It’s also important to create a dedicated and big enough space in your living room or garden to complete the workout comfortably. Don’t forget that you can follow this workout guide once our gyms re-open too. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Skipping

Let’s start this workout with something straight forward and simple. If you have a skipping rope, grab it and do some skipping for 1 minute. Don’t have a skipping rope? Not problem! Mimic the skipping motion on the spot by skipping side to side and moving your wrists in the same position. This is the perfect warm up exercise.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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: Ball Press Ups (Alternate)

For this next exercise, grab your medicine ball (or alternative) and get into a press up position. As you lower yourself into a press up, rest on your medicine ball with your left hand. Roll the ball over to your right hand and perform another press up. You may struggle with your balance but try your best to engage your core as this will help you perform the reps as strong as possible.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 3: Ball Press Ups

Stay in the same position for this next exercise but this time position the ball between both your hands and in the centre of your chest. Place both hands on your medicine ball or weighted equipment and lower yourself into a press up. Again, you may struggle with your balance but focus on hold this position as much as you can and tighten your core with each press up you perform.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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: Front Push & Side Kick (Right)

For this next exercise, start with your feet together and your ‘medicine ball’ in your hands. Push your ball out from your chest and then kick your right leg out to the side. Try to repeat this movement as fast as you can to burn calories fast to squeeze as many reps in possible into the 30 second work time.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 5: Skipping

Now we’re back to some simple skipping. Remember, if you haven’t got a skipping rope just mimic the skipping motion on the spot by skipping side to side and moving your wrists as if you were holding a skipping rope. This is the perfect warm up exercise.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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: Front Push Side Kick (Left)

Just like before, start with your feet together and your ‘medicine ball’ in your hands. Push your ball out from your chest and then kick your left leg out to the side. Squeeze as many reps in possible into the 30 second work time to burn calories and body fat as fast you can.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 7: Deadlift + Kick Forward (Right)

This is one of the more advanced movements within this workout guide but just perform the first couple of reps slow and steady to make sure that you perfect your form. Stand upright with your feet shoulder width apart and hold your ‘medicine ball’ in front of your chest. Keep your back and legs straight and bend down until you feel a pull in your hamstrings and then stand upright and kick out your right leg.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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: Front Squat

Start with your feet shoulder width apart. Hold your medicine ball up to your chest and slowly sit down into a squat. This is a great exercise for your quads and glutes so focus on your legs the best that you can when performing this exercise.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 9: Skipping

Next, another round of skipping that will help to raise your heart rate and burn calories and body fat fast. Repeat the same movement at the first couple of times, giving your full energy throughout.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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: Front Lunge (Right)

For this next exercise, simply step out on your right left and lower yourself into a lunge. Push yourself upwards so that you’re stood with your feet next to each other. Return to a lunge on your right leg and repeat. Whilst performing each lunge, hold your medicine ball in front of your chest to add some weight and extra difficulty to this exercise.

Complete 2 sets of 30 reps. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 11: Step Up Overhead Press

For this next exercise, there are few different elements to think about. Firstly, place your coffee table or step in front you – whatever you have chosen to use to step onto that can hold your body weight. As you step up on your right leg, thrust your left knee into the air to really target your right glute. You need to hold your ‘medicine ball’ as you do this because with each step, you should thrust your arms into the air and push weight above your head.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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: Front Push Squat

For this next exercise, stand with your feet shoulder width apart and hold your ‘medicine ball’ in your hands. Slowly sit down into a squat holding the weight up at your chest. As you come up from your squat, push your hands and your weight out from your chest. This builds it up to a full body movement working both your legs, shoulders and arms.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 13: Skipping

Now, let’s finish off this workout guide with one final round of skipping. Use up all your final energy to work towards your weight loss and improved fitness goals.

Complete this exercise for 1 minute and then move your workout is complete!

Try the workout

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 Mark as he guides you through this full Total Body and Core Blast workout.

Total Body & Core Blast Workout Guide Summary:

Goal

 

Weight Loss / Get Fit

Equipment

 

Medicine ball or household alternative (football, water bottle, tin of paint, bag of sugar)

Coffee table, sturdy storage box or stool

Skipping rope

Fitness Space

 

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

Level

 

Intermediate

Duration

 

30

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

3x a week

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses and types of training meaning that you can target areas of your body throughout the week. We aim to switch up these workouts regularly so that everyone has something to suit their fitness goals. 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 Total Body & Core Blast 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 Total Body & Core Blast 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.

Spring Fitness - Main

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