Shoulder Blast Workout Guide | Staying Fit at Home

Shoulder Blast Home Workout
Shoulder Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Shoulder Blast 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 Shoulder Blast Workout?

A shoulder blast focuses purely on your shoulders and helps you boost your upper body strength in the comfort of your own home so that you’re able to get stronger and fitter. Master this workout at home and then push yourself to lift heavier weights for more reps once our gyms re-open. This workout guide is suitable to all ages, genders and abilities so come and give it a go!

Older Woman Training with Kettlebell

What You Need For a Shoulder Blast Workout

You’ll need some dumbbells for the majority of the exercises within this workout guide. If you don’t have dumbbells, don’t worry, instead just find some household alternatives. This could be a tin of beans, a couple of water bottles or a large bottle of washing detergent, whatever it is that has a bit of weight behind it and will help you smash this workout!

Exercise 1: Weighted Shoulder Presses

Warm your shoulders up with this first exercise. You’ll need your weighted equipment so take one object in either hand. Stand up straight and bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Weighted Lateral Raises

Stay standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement numerous times.

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

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Exercise 3: Weighted Front Raises

Stand upright with your weights in either hand. Slightly push your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Arm Circles (Reverse)

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms backwards in a circular motion. This is a great shoulder stretch to do to break up the exercises.

Complete 3 sets of 20 reps with a 30 second rest between each set.

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Exercise 5: Mountain Press Ups

Start this exercise by getting into a 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 lowing 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 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Weighted Side Raises

To perform this exercise, hold your ‘weights’ at either side of your body, keep your back straight and raise your arms out at the side as high as you can. Return your arms to your side and then pick up some momentum to repeat the movement again. It’s important to control the movement as best as you can – possibly even drop to a lighter weight to gain control.

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

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this full Shoulder Blast workout.

Shoulder Blast Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

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

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Try our Shoulder 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 Shoulder 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.

Girl Using Battleropes

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.

Try the workout

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

Wheels of Steel 3 Workout Guide | Staying Fit at Home

Wheels of Steel 3 Home Workout Guide
Wheels of Steel 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 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 Wheels of Steel 3 Workout?

Welcome to the 3rd and final instalment of Wheels of Steel. This is the most advanced section of the series and will help you to really smash your goals and boost your strength. Wheels of Steel workout guides focuses purely on your legs and help you work on muscle growth and muscle definition. Our expert personal trainers have designed this workout guide so that you can follow it in the comfort of your own home but don’t forget that we provide a wide range of equipment and facilities in our gyms to help you follow this workout guide once we re-open.

Leg Day - main

What You Need For a Wheels of Steel 3 Workout

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

Exercise 1: Weighted Squats

Start this workout by warming up your legs with some simple static squats. Grab a dumbbell in each hand, a kettlebell with two hands or whatever household alternative you have and stand upright with your legs hip width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury – keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Weighted Lunges

You’ll need your weights again for this exercise – hold a weight in each hand and stand with your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

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Exercise 3: Step Ups

For this next exercise, you’ll need access to some kind of raised platform. This could be a sofa, bed, coffee table or just a sturdy storage box. Whatever it is, it needs to be able to hold your body weight. Stand upright with your feet together directly in front of your raised platform. Simply step up onto it with your left leg, bringing both feet together on the platform. Step down and repeat this movement on the alternate leg.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Weighted Reverse Lunges

This is slightly different movement to your first set of lunges as these target your glutes and hamstrings more than quads. Pick up your ‘weights’ in either hand and stand with your feet shoulder width apart. To perform a reverse lunge safely, perform your first couple of reps slowly to perfect your from. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

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Exercise 5: Weighted Goblet Lateral Lunges

Start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Use your arms to help you maintain balance. Once you’ve done this, return to your standing position. Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Weighted Goblet Squats

You’ll need your weights again for this final exercise or any alternative that you’re using in the meantime. Start by standing upright and holding your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Repeat 5 sets of 12 reps with a 30 second rest between each set.

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this full Wheels of Steel 3 workout.

Wheels of Steel 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (sofa, bed, coffee table, storage box etc)

Fitness Space

 

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

Level

 

Intermediate

Duration

 

40 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Wheels of Steel 3 Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Wheels of Steel 3 Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Ladies Only Gym 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

Wheels of Steel 2 Workout Guide | Staying Fit at Home

Wheels of Steel 2 Home Workout Guide
Wheels of Steel 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 2 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Wheels of Steel 2 Workout?

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

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

Leg Press

What You Need For a Wheels of Steel 2 Workout

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

Exercise 1: Weighted Squats

Start this workout by warming up your legs with some simple static squats. Grab a dumbbell in each hand, a kettlebell with two hands or whatever household alternative you have and stand upright with your legs hip width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury – keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Weighted Split Squats (Right)

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

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

Try the workout

Exercise 3: Weighted Split Squats (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Squat Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

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

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

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

Try the workout

Exercise 5: Wall Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Weighted Goblet Squats

You’ll need your weights again for this next exercise, or any alternative that you’re using. Start by standing upright and holding your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

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

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this full Wheels of Steel 2 workout.

Wheels of Steel 2 Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Wheels of Steel 2 Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Wheels of Steel 2 Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

group fitness class

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Wheels of Steel Workout Guide | Staying Fit at Home

Wheels of Steel Home Workout
Wheels of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Wheels of Steel Workout?

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

Resistance training - leg press

What You Need For a Wheels of Steel Workout

We’ve aimed to make all of our home workout suitable for everyone regardless of what gym equipment you have access to. We understand that gym equipment is limited and that not everyone has access to free weights. That being said, all of the exercises in this workout guide can be performed using just your body weight. If you do have weights, that’s a bonus and feel free to include them where you can. If you don’t, why not substitute them for household items such as a couple of water bottles, bags of sugar or a bag full of jars and tins? Get creative and see what you can find around the house! One thing that you do need though is something that you can step onto which will hold your bodyweight. This could be a coffee table, your stairs, your sofa or a sturdy storage box.

Exercise 1: Squats

Start this workout by warming up your legs with some simple static squats. Stand upright with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Lunges

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

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

Try the workout

Exercise 3: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercise to engage your lower body muscles. Lower yourself to the ground and then repeat this movement again.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Step Ups

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

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

Try the workout

Exercise 5: Hip Thrusts

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Michele as he guides you through this full Wheels of Steel workout.

Wheels of Steel Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (coffee table, storage box, sofa)

Fitness Space

 

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

Level

 

Beginner

Duration

 

17 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Wheels of Steel Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Wheels of Steel Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Buns of Steel 3 Workout Guide | Staying Fit at Home

Buns of Steel 3 Home Workout Guide
Buns of Steel 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 3 Circuit Workout Guide at Home

We understand the importance of fitness, health and exercise and that’s why we’re encouraging everyone to keep working towards their goals whilst at home. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. Smash those fitness goals, kickstart your fitness journey and join our fun and inclusive fitness community.

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

What Is a Buns of Steel 3 Workout?

Welcome to our 3rd and final instalment of Buns of Steel. This is our most advanced leg workout in the series and will help you to work on your legs whilst at home and push yourself out of your comfort zone to achieve amazing things! This workout includes only 5 exercises but each of them will help you to strengthen your lower body – especially your glutes – and feel more confident and stronger. Whilst this workout is designed to follow at home, this is something you can do in the gym once we reopen in our free weights areas or dedicated fitness studios.

Improve health at the gym

What You Need For a Buns of Steel 3 Workout

Throughout the workout guide you’ll notice a reference to free weights such as dumbbells and kettlebells. Using these will allow you take your workout to the next level and really focus on your strength and fitness. If you have this equipment, perfect! If not, don’t worry because you can use some household alternatives instead. Pick up some jars/tins or fill up a couple of bags of tins for an extra bit of weight. You could also use a couple of water bottles or a bottle of fabric conditioner – get creative and see what you can find around the house. Make sure that you have a dedicated exercise space in either your dining room, living room or garden. Now, grab your gym kit and a comfortable pair of trainers and let’s get started!

Exercise 1: Goblet Squats

You’ll need your kettlebell for this exercise, or any alternative that you’re using at the moment. Start by standing upright and holding your weight in 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!

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: 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.

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

Try the workout

Exercise 3: Hip Thrusts

You don’t need weights for this but you do need to perform the exercise carefully to avoid injury. Rest your back onto a high surface such as your bed or sofa, whilst you sit on your floor with your knees up and feet in front on you. Thrust your hips into the air, hold for a couple of seconds and then return to the original position. Try not to over extend your thrusting motion as you may cause injury to your lower back.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Reverse Lunges (Alternate)

To perform a reverse lunge safely, perform your first couple of reps slowly to perfect your from. Stand up straight with your feet shoulder width apart and then push your left back into a lunge position and lower yourself to the ground. Return upright and then repeat with your right leg. This is a great exercise for your glutes and hamstrings.

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

Try the workout

Exercise 5: Lunge Jumps

Now that you’ve perfected your lunges, let’s make the movement slightly more difficult. 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.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Buns of Steel 3 workout.

Buns of Steel 3 Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells and kettlebells or household alternatives i.e. water bottles, jars/tins, 1kg bags of sugar

Sofa or bed

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Advanced

Duration

 

32 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Buns of Steel 3 Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Buns of Steel 3 Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

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

Buns of Steel 2 Workout Guide | Staying Fit at Home

Buns of Steel 2 Home Workout Guide
Buns of Steel 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 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 Buns of Steel 2 Workout?

Our Buns of Steel workout guides focus purely on your lower body, especially your glutes and help you to strengthen this part of your body and hopefully build more muscle definition too. If one of your fitness goals for 2020 is to build a strong peach and glutes, follow this workout guide because it’s perfect for you. Buns of Steel 2 is the next level up from our first Buns of Steel workout guide so the movements a little harder and we’ve introduced some different bits of equipment that will build up your strength and help you grow those legs.

Leg Day - main

What You Need For a Buns of Steel 2 Workout

We’ve aimed to make all of our home workout suitable for everyone regardless of what gym equipment you have access to. We understand this is limited so this workout is a combination of bodyweight exercises that target your legs and glutes. Throughout the workout guide you’ll see reference to dumbbells though. If you have dumbbells, perfect because they’ll help you to push yourself. However, these are all exercise that can be completed just using your bodyweight so don’t worry. Want to use weights but don’t have any to hand? Pick up some jars/tins or fill up a couple of bags of tins for an extra weight. You could also use a couple of water bottles or a bottle of fabric conditioner – get creative and see what you can find around the house. Grab your gym kit and let’s go!

Exercise 1: Squats

Start this workout by warming up your legs with some simple static squats. Stand upright with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. If you’ve got dumbbells, now is the time to hold one in either hand as you perfom each squat. It’s really important to keep your back straight to avoid injury. Keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Split Squats (Right)

This next exercise is split into two as you need to work one leg at a time so for Exercise 2 & 3, complete the same exercise but just switching legs. You’ll need your ‘weights’ for this exercise too so grab one weight in each hand. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can – this is one rep. After this, return to the upright position and repeat until you have performed all the reps.

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Split Squats (Left)

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

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Squat Jumps

Stand with your feet hip width apart and sit down into a squat like you did for Exercise 1. This time, you need to bring your arms down to your sides as you squat and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Thrusters

The final movement in our Buns of Steel 2 workout guide is a great exercise. Start your legs in the usual position for a squat and then squat down as low as you can. As you’re coming up from your squat, thrust your arms into the air as fast as you can. Imagine that you’re holding a basketball and as you come up, you’re throwing it into the air. Hopefully this will help you to perform the exercise in the best possible way. A great end to our workout – well done!

Repeat 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Buns of Steel 2 workout.

Buns of Steel 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives i.e. water bottles, jars/tins, 1kg bags of sugar

Fitness Space

 

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

Level

 

Beginner

Duration

 

27 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Buns of Steel 2 Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Buns of Steel 2 Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Group of Women - Featured Image

Join our fun and inclusive fitness community

During this difficult time, we’re encouraging people to come together. Focus your love for fitness and the gym into our new series of home workouts that still allow you to work towards your goals and health in the comfort of your own home. Share your workouts with us and show us how you’re using this time to continue on your fitness journey with Xercise4Less Gyms. Once you’ve repeated the exercises at home and built up confidence, make a visit to the gym once we’re back open and use our wide range of quality equipment and facilities to improve your strength further.

All Xercise4Less Gyms provide members with access to a range of top quality kit as part of our great value gym memberships, including:

  • Private and self-contained Female Only gym zones for female members
  • Over 400 pieces of gym equipment for beginners to bodybuilders
  • Dedicated cardio and free weights training areas to build up your fitness
  • Motivated Personal trainers to help you achieve your health ambitions
  • Free weights ranging from 2kg to 75kg to build up your fitness
  • Wide range of resistance machines for toning and building muscle
  • Strength training apparatus like Olympic lifting platforms and squat racks for power lifters
  • Great selection of weight plates and cable machines for weight training
  • Large fitness studio perfect for stretching or creating custom mini cardio or light-weighted circuits with boxes, barbells, mats and plates
  • Purpose-built spinning-area with 30 spin bikes
  • Full-size boxing ring, MMA cage and punch bags in our amazing combat zone

Buns of Steel Workout Guide | Staying Fit at Home

Buns of Steel Home Workout
Buns of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Buns of Steel Workout Guide at Home

We understand the importance of health, fitness 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 Buns of Steel Workout?

Our Buns of Steel workout guides focus purely on your lower body, especially your glutes and help you to strengthen this part of your body and hopefully build more muscle definition too. If one of your fitness goals for 2020 is to build a strong peach and glutes, follow this workout guide because it’s perfect for you. We’ve combined a number of movements that everyone should be able to try to help them on their fitness journey. If you struggle with any of the movements, feel free to switch them out for something that feels much more comfortable for you.

Woman doing Smith Machine Squat

What You Need For a Buns of Steel Workout

We’ve tried to make all of our home workouts suitable for everyone regardless of what gym equipment you have access to. We understand this is limited so this workout is a combination of bodyweight exercises that target your legs and glutes. You can always introduce weights into these exercises if you like, for example you could hold some dumbbells when performing the squats or have a barbell resting on your shoulders for the lunges. Don’t have weights? No problem. Pick up some household items such as jar/tins or water bottles instead if you want.

Exercise 1: Squats

Start this workout by warming up your legs with some simple static squats. Stand upright with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Keeping your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 2: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercise to engage your lower body muscles. Lower yourself to the ground and then repeat this movement again.

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

Try the workout

Exercise 3: Laying Glute Raises (Right)

For this next exercise, lay flat on the floor on your stomach. Bend you right leg at the knee and point your toe upwards. Slowly lifting your leg into the air, trying to point your toes as you do it. This a great exercise for working your glutes and really engaging those muscles.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

Remember we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open.

Exercise 4: Laying Glute Raises (Left)

Repeat the same exercise on the left leg. Your glutes should probably be burning by now but keep going, the results will make it all work it!

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

Try the workout

Exercise 5: Lateral Lunges (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

If you’re not yet an Xercise4Less Gym member, we’re giving everyone free access to our online gym portal, providing dedicated workouts you can do at home or back in the gym once we re-open. To re-assure you, we’ll continue to provide everyone with free access even past the initial 90 days should we need to extend our home fitness option to the UK public while we all battle the Coronavirus pandemic. Stay well, fit and healthy and follow our at home workouts for free.

Exercise 6: Lateral Lunge (Right)

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

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

Try the workout

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this full Buns of Steel workout.

Buns of Steel Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

21 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Buns of Steel Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

Don’t Postpone Your Goals; Get Fit and Strong at Home

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals – use this time to motivate yourself, not cancel out all that amazing progress you’ve made in the gym. All of the exercises that you find in our Buns of Steel Workout Guide can be completed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

Before following the workout, make sure that you have enough space to perform movements freely to prevent any injury. If you need a piece of furniture to perform an exercise, make sure that it can stand your weight and that the movement feels comfortable. If you’re struggling, please switch the exercise for something that feels more natural. There isn’t much different in terms of safety when it comes to home workout vs gym workouts; just practice correct form to stay safe and prevent injury.

Fitness Group 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

Stretch 3 Workout Guide | Staying Fit at Home

Stretch 3 Home Workout Guide
Stretch 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 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 Stretch 3 Workout?

A stretch workout guide is slightly different to all of our other guides as it’s purely focusing on releasing tension and pressure in your muscles. Sometimes stretching and cooling down is neglected but it’s very important and can help you improve your general fitness and allow you to perform better in the gym. You could complete these stretches after a challenging workout, a 5k run or maybe even on your rest day if you can’t sit still for too long! This stretch workout will help you improve your flexibility and mobility regardless of your age, gender and ability. You may not be able to do all of the stretches at first but keep at it and your capabilities will improve with time.

What You Need For a Stretch 3 Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. You could use a yoga mat if you have one but it’s not essential. Now, put some relaxing music on and let’s get stretching.

Exercise 1: Full Body Standing Stretch

Start by standing up straight with your left foot slightly out in front of you and then reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Perform this stretch 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: Arm Circles (Reverse)

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

Perform this stretch for 30 seconds followed by a 10 second rest.

Try the workout

Exercise 3: X Factor

Stand up straight and cross your hands across your chest into an ‘X’. To perform this stretch, simply twist your upper body from side to side and alternate your hips to this movement to focus on opening up those hips and releasing tension from your lower back.

Perform this stretch for 40 seconds followed by a 10 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: Sun Salutation

Stand up straight and push your arms into air. Whilst doing this lean back to stretch your back and then lean down to touch your toes. Don’t worry if you can’t reach them just yet, focus on getting as close as you can. Lower yourself to your knees and with your hands flat on your floor on front you, push and arch your back with your hips down so that you’re in a yoga-style position. Raise your bum in the air, hold for a couple of seconds and then get back onto your knees and then slowly stand upright again. This a complicated move with lots of different elements but it’s an amazing full body stretch. Try master it whilst you’re working out at home.

Complete 3 sets of this exercise. The first set should be 3 reps followed by a 30 second rest, the second set should be 3 reps followed by a 15 second rest and the third set should be just one rep followed by a 10 second rest.

Try the workout

Exercise 5: Kneeling Glute Stretch (Right)

Next, jump up onto your knees and put your foot forwards. Push forward on your left heel and slightly thrust your hips forward to stretch out your right glute muscles.

Perform this stretch for 40 seconds followed by a 10 second rest.

Try the workout

Exercise 6: Kneeling Balance (Left)

Stay in the same position but this time bring your right knee as close to your left heel as possible and try to balance and hold this for as long as you.

Perform this stretch for 35 seconds followed by a 10 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 7: Kneeling Glute Stretch (Left)

Back to those glute stretches. Get up on your knees, put your right foot flat on the floor and push forwards to stretch your left glute.

Perform this stretch for 40 seconds followed by a 10 second rest.

Try the workout

Exercise 8: Kneeling Balance (Right)

Again, stay in the same position but this time bring your left knee as close to your right heel as possible and try to balance and hold this for as long as you.

Perform this stretch for 35 seconds followed by a 10 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: Kneeling Quad Stretch

For this next stretch, kneel on the floor and keep your body upright. To perform the stretch, lean backwards and rest your body weight on your hands. You should feel a pulling in your thighs which means that you’re stretching them out correctly.

Complete 2 sets of this. The first set should be for 40 seconds reps followed by a 10 second rest and the second set should be 30 seconds followed by a 10 second rest.

Try the workout

Exercise 10: Asymmetric Abdominal Breathing (Right)

For this next stretch, lay flat on the floor with your right arm above your head. Cross your right leg over your body and hold this position. For the duration of this stretch, focus on your breathing and stretching your abdominal area.

Perform this stretch for 40 seconds followed by a 10 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 11: Laying Hip Flexion (Alternate)

Now, lay with your back flat on the floor and your legs out straight in front of you. Lift your left knee towards your chest and wrap both hands around it. Pull and squeeze your leg tight and then lay flat again. Repeat this movement with your right knee and keep alternating the movement.

Complete 25 reps followed by a 30 second rest.

Try the workout

Exercise 12: Asymmetric Abdominal Breathing (Left)

The same movement as before but now focusing on the left hand side of your body. So, lay flat on the floor with your left arm raised and twist your left leg over towards your right hand side. Really focus on that breathing if you can.

Perform this stretch for 40 seconds followed by a 10 second rest.

Try the workout

Exercise 13: Lunge Stretch (Right)

Get into your usual lunge position but focus on pushing your right leg is as far back as it will go. Push down to the ground to stretch your legs out. Push on your left knee to get that extra stretch if you can.

Perform this stretch for 30 seconds followed by a 10 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 14: Lunge Stretch (Left)

Repeat the same stretch as before, just with your opposite leg. So have your right knee up and push your left leg out as far as it’ll go. If you can’t lower too much, try pulsing with your movements as it will get your body slightly lower.

Perform this stretch for 30 seconds followed by a 10 second rest.

Try the workout

Exercise 15: Hamstring Stretch

For this next stretch, simply bend over to touch the floor but keep your legs are straight as you possibly can. The aim with this one is to touch your toes so repeating this stretch until your build up your flexibility.

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

Try the workout

Exercise 16: Standing Knee Stretch

Next, stand up straight with your feet together. Slowly lift your right leg towards your stomach and pull it close to your body by wrapping both of your hands around it. Then stick your arms out by your side to help you with your balance – hold this for a second and then place your foot flat on the floor. Repeat this movement with your left leg.

Complete 20 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 17: Full Body Standing Stretch

Your final stretch is the one we did first in this stretch routine. As a reminder, stand upright with your left foot slightly out in front and reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Perform this stretch for 45 seconds and then you’re all finished. Well done!

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 Callum as he guides you through this full Stretch 3 Workout.

Stretch 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Novice

Duration

 

21 minute

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

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 Stretch 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.

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

Stretch 2 Workout Guide | Staying Fit at Home

Stretch 2 Home Workout Guide
Stretch 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 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 Stretch 2 Workout?

A stretch workout guide is slightly different to all of our other guides as it’s purely focusing on releasing tension and pressure in your muscles. Sometimes stretching and cooling down is neglected but it’s very important and can help you improve your general fitness and allow you to perform better in the gym. You could complete these stretches after a challenging workout, a 5k run or maybe even on your rest day if you can’t sit still for too long! This stretch workout will help you improve your flexibility and mobility regardless of your age, gender and ability. You may not be able to do all of the stretches at first but keep at it and your capabilities will improve with time.

hip raise - warm up blog

What You Need For a Stretch 2 Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. You could use a yoga mat if you have one but it’s not essential. Now, put some relaxing music on and let’s get stretching.

Exercise 1: Full Body Standing Stretch

Start by standing up straight with your left foot slightly out in front of you and then reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Hold this stretch for 45 seconds.

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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 2: Overhead Standing Stretch

Stay in the same position but now push your arms above your head. Hold them still and then with your right arm, push with your elbow and reach as high into the air as you can. Hold for a second and then return it to a lower position, slightly bending your elbow. Repeat the same movement with your left arm.

Keep alternating your arms for 35 seconds.

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Exercise 3: Hip Rotation (Left)

For this next stretch, stay stood up and cross your arms across your chest. Stand on the balls of your feet and twist to rotate your hip to your left. Make sure your upper body is twisted a full 90 degrees as this will really stretch out your hips.

Repeat this stretch for 45 seconds.

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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 4: Upper Body Rotation (Right)

Now hold your left arm on your hip and your right arm on your chest. Stand facing forwards and rotate your upper body towards the right. This should be stretching your left side and lower back.

Repeat this stretch for 40 seconds.

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Exercise 5: Hip Rotation (Right)

This is the same stretch as before but just swapping over to your opposite side. So, this time you should be twisting your hips over to your right hand side and really stretching out those hips and glutes.

Repeat this stretch for 45 seconds.

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: Upper Body Rotation (Left)

Again, this is a repeat of exercise 4 but now stretching the other side. One hand should be on your hip, the other on your right chest and then you’re twisting your upper body towards your left hand side. Hold it for a couple of seconds each time if your body feels a bit tight.

Repeat this stretch for 40 seconds.

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Exercise 7: World's Greatest Stretch

Stick with us on this one because it can get a little complicated as there are a number of movements. Firstly, start stood upright with your feet together. Bring your left knee to your chest and pull it towards your body. Next, step down into a lunge and try to touch your left foot. Push backwards on your left heel to stretch out your hamstring and then return back to your lunge position. When you’re in your second lunge, twist your body towards the left side and reach your left arm in the air. Hold this for a second and then stand upright. Repeat this process again with your right leg.

Repeat this stretch for 1 minute. Have a 30 second rest and then repeat for another minute.

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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 8: Kneeling Thorical Mobilisation (Left)

For this next stretch, you need to get on the floor on all fours. Push your left arm underneath your chest and then pull it back and upwards until your elbow comes to a point. You should feel a nice big stretch in your middle back.

Repeat this stretch for 40 seconds.

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Exercise 9: Kneeling Glute Stretch (Right)

Next, jump up onto your knees and put your left foot forwards. Push forward on your left heel and slightly thrust your hips forward to stretch out your right glute muscles.

Repeat this stretch for 40 seconds.

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: Kneeling Thorical Mobilisation (Right)

Get onto all fours again and this time you need to be stretching out your right hand side. Sweep your right arm underneath your chest and then lift it upwards and backwards until your elbow comes to a point to stretch your back.

Repeat this stretch for 40 seconds.

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Exercise 11: Kneeling Glute Stretch (Left)

Back to those glute stretches. Get up on your knees, put your right foot flat on the floor and push forwards to stretch your left glute.

Repeat this stretch for 40 seconds.

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: Alternate Pelvis Stretches

For this next stretch you need to be laid on your back with your knees up and your feet flat on the floor. Starting with your right leg, slightly move your right knee outwards around 45 degrees to stretch your pelvis. Return your legs together and then push your left leg outwards in the same way.

Alternate this stretch for 45 seconds.

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Exercise 13: Laying Hip Flexion

Now, lay with your back flat on the floor and your legs out straight in front of you. Lift your left knee towards your chest and wrap both hands around it. Pull and squeeze your leg tight and then lay flat again. Repeat this movement with your right knee and keep alternating the movement.

Alternate this stretch for 60 seconds.

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Exercise 14: Laying Core Rotation

Stay laid flat on the floor but now place your arms out at either side with your knees up – your feet should be flat on the floor. To complete this stretch, twist your lower body so that your knees are over to your left hand side and then over to your right. This is a great stretch for your core/abs.

Alternate this stretch for 45 seconds.

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: Rib Rotation (Right)

Sit up onto your knees and then put your left foot flat on the floor. Hold your hands behind your head, twist your body slightly to the right and lower your right elbow towards your right ankle. Twist a little further to the right and dip down again. Do this 3 times in total and then face forwards again.

Repeat this stretch for 40 seconds.

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Exercise 16: Rib Rotation (Left)

Repeat this movement on your left hand side.

Repeat this stretch for 40 seconds.

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Exercise 17: Standing Knee Raise

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 until the time is up. 

Perform this stretch for 45 seconds and move onto the next one.

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 Callum as he guides you through this full Stretch 2 workout.

Stretch 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises and styles of training. This means that everyone can focus on their body goals and fitness aims throughout the time whilst we have to exercise at home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Stretch 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 Stretch 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.

Tricep Bar - Overhead shot

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