Stretch Workout Guide | Staying Fit at Home

Stretch Home Workout
Stretch Home Workout

 *Check out ALL of our @Home Workout Guides*

Stretch 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 Stretch 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. It’s extremely relaxing and low intensity and your body will thank you for it. Follow a stretch workout after a couple of intense HiiT sessions or after you’ve been for a run – it will help to loosen your muscles meaning you can go all over again. You could just follow a stretch workout if you’re wanting to improve your flexibility and mobility. The amazing thing about a stretch workout is that it’s suited to everyone regardless of 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.

Yoga Class

What You Need For a Stretch Workout

Nothing at all. This is a simple workout guide that you can follow at home in a dedicated exercise space. So, stick some relaxing music on, get your gym kit and let’s go!

Exercise 1: Full Body Standing Stretch

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 30 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.

Exercise 2: Lunge Stretch (Left)

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

Perform this stretch for 40 seconds and move onto the next one.

Try the workout

Exercise 3: Sumo Squat Rotation to Overhead Stretch

Stand with your feet wide apart with your heels pointing inwards. Squat down into a sumo squat and then put your hands flat on the ground and stretch up straight. Twist your body to the left, twist your body to the right and then raise your arms above your head to stretch out your back.

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.

Exercise 4: Lunge Stretch (Right)

Repeat the same stretch as before, just with your opposite leg. So have your left knee up and push your right 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 40 seconds and move onto the next one.

Try the workout

Exercise 5: 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.

Perform 3 sets of 3 reps of this stretch and move onto the next one.

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: Quad Stretch (Left)

Stand upright and with your left hand hold onto your left ankle, pulling it as close to your bum as you can. This will stretch out your tights and release any pressure and tension. Try to keep your balance as much as you can.

Perform this stretch for 40 seconds and move onto the next one.

Try the workout

Exercise 7: Quad Stretch (Right)

Exactly the same stretch only this time using your right leg. To help with your balance, hold your left arm out, hold onto your ear lobe or focus on one stationary spot around you.

Perform this stretch for 40 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.

Exercise 8: 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.

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

Try the workout

Exercise 9: Glute Stretch (Right)

Lay on the floor with your arms by your sides. Raise both your legs and then cross your left leg over your right. This will pull your glute muscle and help it to stretch out.

Perform this stretch for 40 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.

Exercise 10: Laying Hip Flexion (Left)

Lay in the same position but lay your legs flat out in front of you. Bring your left knee in towards your chest and wrap both arms around your leg and pull it into your chest. This is great for mobility and releasing tension.

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

Try the workout

Exercise 11: Glute Stretch (Right)

This is the same movement as before – this time place your right leg over your left. You should feel the muscles in your left glute stretching out.

Perform this stretch for 40 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.

Exercise 12: Laying Hip Flexion (Right)

The same movement as before with your right leg. The longer you can hold it for, the better it will feel afterwards.

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

Try the workout

Exercise 13: Wiggle the Tail

For this next stretch, stay on the floor but this time get onto all fours. To perform this stretch, simply move your bum from side to side ‘wiggling your tail’ as you go. Try not to go too fast. By slowing down the movement, you’re working on your hip mobility which will help you with exercises such as squats and lunges.

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

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Exercise 14: Laying Thorical Mobilisation (Right)

Lay on your left side with your knees raised. Put your arms out straight in front of you and twist your upper body pulling your arm right above your head and flat on the other side. Turn your head with your movement so that you’re not pulling your neck.

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

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: Laying Thorical Mobilisation (Left)

Repeat this movement again. This time lay on your right side and move your left arms.

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

Try the workout

Exercise 16: Rolling Spinal Mobilisation

Lay with your back on the floor and pull your knees into your chest. Wrap your arms around your knees and pull them into your body. Start rolling on the floor by gently rocking your body back and forth – this will a great full body stretch.

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

Try the workout

Exercise 17: Windmill

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.

Exercise 18: Standing Back Extension

Stand up straight with your hands behind your back. Apply pressure to your lower back to make sure you don’t cause an injury and then lean back, sticking your chest out as you go.

Perform this stretch for 35 seconds and move onto the next one.

Try the workout

Exercise 19: Full Body Stretch

Your final stretch is the one we did first in this stretch workout guide. 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 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 workout.

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

Try our Stretch 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 Workout Guide can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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

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

Core 4 Workout Guide | Staying Fit at Home

Core 4 Home Workout Guide
Core 4 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Core 4 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 Core 4 Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack if you work hard. Tone and sculpt your stomach with this core workout created by our expert personal trainers. We want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your core. We guarantee that you’ll feel better after completing these exercises; just 16 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.

get rid of your love handles - plank

What You Need For a Core 4 Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. Some of these exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

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: Windmill

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.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

Try the workout

Exercise 3: Laying Leg Raises

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, 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.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

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: Low Plank

Start on the floor again and rest your bodyweight on your knees until you’re ready to start and then push your body up so that you’re resting all your weight on your arms and tiptoes – your body needs to be parallel to the floor and your back should be straight. You should feel this tightening your core. It’s a challenging exercise and you might be tired by now but hold it for the whole 30 seconds if you can.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

Try the workout

Exercise 5: High Plank

Now that you’ve got a low plank out of the way, move onto a 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 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. Just remember to keep your back as straight as you can – try not to arch your back as this could cause an injury to your back.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

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: Mountain Climbers

To finish up, we’ve got a tough but amazing cardio exercise that helps with weight loss and burning body fat. Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee up towards your chest but this time try to touch your left elbow. Get back to your original position and then bring your right leg in towards your right elbow. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

Perform this exercise for 1 minute and move onto the next exercise after a 30 second rest. Once you’ve finished one round of the exercises, have a 2 minute rest and repeat one more time.

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 Core 4 workout.

Core 4 Workout Guide Summary:

Goal

 

Lose weight

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

22 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try this Core 4 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 the Core 4 Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Core 2 Workout Guide | Staying Fit at Home

Core 2 Home Workout Guide
Core 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Core 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 Core Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack if you work hard. Tone and sculpt your stomach with this core workout created by our expert personal trainers. We want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your core. We guarantee that you’ll feel better after completing these exercises; just 16 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.

get rid of your love handles - ab crunch

What You Need For a Core Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. Some of these exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.

Perform this exercise for 30 seconds and move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

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: Windmill

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.

Perform this exercise for 30 seconds and move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

Try the workout

Exercise 3: Laying Leg Raise

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, 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.

Perform this exercise for 30 seconds and move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

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: Low Plank

To get yourself started with a plank, lay on your stomach with your legs out straight and your hands elbows to your chest. Rest your bodyweight on your knees until you’re ready to start and then push your body up so that you’re resting all your weight on your arms and tiptoes – your body needs to be parallel to the floor and your back should be straight. You should feel this tightening your core. It’s a challenging exercise, so don’t worry if you can’t hold it for long but try your best!

Perform this exercise for 30 seconds and move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

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 Core 2 workout.

Core 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

 

10 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. 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 Core 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 Core 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.

Bodybuilding - main

Join our fun and inclusive fitness community

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

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

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

Core 3 Workout Guide | Staying Fit at Home

Core 3 Home Workout Guide
Core 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Core 3 Workout Guide at Home

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

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

What Is a Core 3 Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your. Tone and sculpt your stomach with this core workout created by our expert personal trainers at Xercise4Less Gyms. We want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your core. Feel the burn in our 3rd instalment of core workouts with this intermediate exercise routine – work for 45 seconds with only a 15 seconds. It’s tough but the results will make it all worth it!

jumping jacks - warm up exercise blog

What You Need For a Core 3 Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. Some of these exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.

Perform this exercise for 45 seconds and move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

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: Windmill

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.

Perform this exercise for 45 seconds followed by 15 seconds rest and then move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

Try the workout

Exercise 3: Laying Leg Raises

Start this exercise by laying flat on the floor. Crunch your upper body so that your shoulders are off the ground. As you’re doing this, 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.

Perform this exercise for 45 seconds followed by 15 seconds rest and then move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and 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. Just remember to keep your back as straight as you can – try not to arch your back as this could cause an injury to your back.

Perform this exercise for 45 seconds followed by 15 seconds rest and then move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

Try the workout

Exercise 5: Low Plank

Now to finish this circuit with a low plank. Start on the floor again and rest your bodyweight on your knees until you’re ready to start and then push your body up so that you’re resting all your weight on your arms and tiptoes – your body needs to be parallel to the floor and your back should be straight. You should feel this tightening your core. It’s a challenging exercise and you might be tired by now but hold it for the whole 30 seconds if you can.

Perform this exercise for 45 seconds followed by 15 seconds rest and then move onto the next exercise. Once all exercises are done, complete 2 more rounds of the full workout routine.

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 Lewis as he guides you through this full Core 3 workout.

Core 3 Workout Guide Summary:

Goal

 

Lose weight

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

10 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts to make sure that they include a wide range of exercises. 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 Core 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Core 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.

Cardio exercise to burn belly fat - main

Join our fun and inclusive fitness community

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

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

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

Abs 3 Workout Guide | Staying Fit at Home

Abs Home Workout Guide
Abs Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 3 Workout Guide at Home

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

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

What Is an Abs 3 Workout?

You may have done ab exercises and workouts before but with our Abs 3 guide, you’ll be really working that stomach, forcing it to tone and sculpt along the way. Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack if you work hard enough. We want to keep you motivated during this time and keep pushing you towards your fitness goals that you set yourself at the start of the week, month or year. Follow this range of movements for numerous sets and embrace the burn in your core because that means it’s working and that you’re making positive changes to your body!

This workout lasts around 20 minutes. It’s rep-based meaning that you should complete 3 sets of 15 reps with a 15 second rest between each set.

What You Need For an Abs 3 Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. If you have a yoga mat, roll it out and use it but if not, just lay on your carpet or rug. One of the best workouts to do at home is a core-focused one because you don’t need any equipment. All you need is a dedicated exercise space as these exercises are all on the floor, so you need enough room to complete the workout routine safely. To maximise this workout, you could follow this workout guide using some weighted equipment once our gyms re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Board to Mountains

Firstly, get yourself 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 that will warm you up for the rest of this abs workout guide.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Diagonal Crunch (Left)

Lay down with your back on the floor and your knees up. Cross your right leg over your left and crunch. Whilst you perform each crunch you should aim to touch your right elbow onto your left knee. Hold this for a couple of seconds and repeat until you complete the set.

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

Try the workout

Exercise 3: Low Plank

To get yourself started with a plank, lay on your stomach with your legs out straight and your hands elbows to your chest. Rest your bodyweight on your knees until you’re ready to start and then low your body up so that you’re resting all your weight on your arms – your body needs to be parallel to the floor and your back should be straight. You should feel this tightening your core. It’s a challenging exercise, so don’t worry if you can’t hold it for long but try your best!

Complete 3 sets of a 15 second plank with a 15 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Mountain Climbers

This a great fat burning exercise which will help to lower your body fat percentage and reveal those tight and toned abdominal muscles! 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 3 sets of 15 reps with a 15 second rest between each set.

Try the workout

Exercise 5: Russian Twists

Sit 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. You can use weighted equipment with this if you like. Simply hold the weight in your hands whilst completing the twist movement.

Complete 3 sets of 15 reps with a 15 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: Toe Touch Crunches

For this final exercise, lay flat on the floor and raise your legs in the raise. Try to get them as straight as you can for the best results. With your upper body, simply reach up into the air and try to touch your toes. If you’re struggling to reach, bend your knees so that your legs are a bit easier to reach.

Complete 3 sets of 15 reps with a 15 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 Fiona as she guides you through this full Abs 3 Workout.

Abs 3 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

 

Intermediate

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. 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 Abs 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Abs 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.

Improve health at the gym

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

Core Workout Guide | Staying Fit at Home

Core Home Workout
Core Home Workout

 *Check out ALL of our @Home Workout Guides*

Core 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 Core Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated core workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack if you work hard. Tone and sculpt your stomach with this core workout created by our expert personal trainers. We want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your core. We guarantee that you’ll feel better after completing these exercises; just 16 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.  

get rid of your love handles - ab crunch

What You Need For a Core Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the crunches if you like but that’s totally optional so it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Crunches

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

Repeat 2 sets 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 2: Laying Leg Raises

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with your crunch 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.  

Repeat 2 sets of 20 reps.   

Try the workout

Exercise 3: Diagonal Crunches (Right)

Now let’s develop that crunch movement a bit further. Lay down with your back on the floor and your knees up. Cross your left leg over your right and crunch. Aim to touch your right elbow onto your left knee. Hold this for a couple of seconds and repeat until you complete the set. 

Repeat 2 sets 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 4: Diagonal Crunch (Left)

Repeat the same movement as before, just switch your legs over so that your right leg is over your left and your left elbow is twisted towards your right knee.  

Repeat 2 sets of 20 reps. 

Try the workout

Exercise 5: Oblique Crunches

Your oblique muscles are those at the side of your core and by working on them, you’ll create more ab definition. Start this next exercise by laying flat on your back with your hands down by your side. Keep your body flat on the floor but twist to either side so that your fingers are touching the top of your heel. Stretch to your left and then your right – this is one rep. You should feel this at the sides of your stomach and whilst it may be sore, it’s a positive thing!  

Repeat 2 sets of 20 reps.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Squat Jumps

 

Now give yourself a cardio blast with the last exercise of squat jumps. Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Repeat 2 sets of 20 reps.

Try the workout

Watch Our Personal Trainer Video:​

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

Core 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 

 

Intermediate 

Duration 

 

16 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. 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 Core 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 Core Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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

Bicep workouts - hammer curl

Join our fun and inclusive fitness community

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

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

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

Abs 2 Workout Guide | Staying Fit at Home

Abs 2 Home Workout Guide
Abs 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 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 each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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

What Is an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your abs. We guarantee that you’ll feel better after completing these exercises; just 20 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.

get rid of your love handles - plank

What You Need For an Abs 2 Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the sit ups and/or Russian twists but it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Crunches

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

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Side Plank (Left)

To perform a side plank safely, make sure you have plenty of space the floor. There are a couple of ways to perform a side plank. Option 1, lay on your left side and rest your elbow onto a cushion (optional) for support and elevate your body, resting your weight on your arm and feet. Option 2, if you struggle to hold yourself up with your legs straight, push the weight up from your knees instead. You could either hold this weight for 30 seconds or perform 10 reps dipping your hip to the floor depending on how much you want to push yourself.  

Repeat 3-5 sets of 10 reps (or a 30 second hold) with a 2 minute rest between sets.  

Try the workout

Exercise 3: Side Plank (Right)

Roll over to your right side and perform the slide plank exactly the same way as you just did on your left hand side. You should start to feel a pull and burn in the side of your stomach, this is  a good thing because you’re working your core – specifically your obliques. 

Repeat 3-5 sets of 10 reps (or a 30 second hold) with a 2 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sit Ups

A sit up is a firm ab workout favourite as it helps to strengthen your core and define your abdominal muscles. To perform a sit up, lay down with your knees raised and feet flat. Next, simply sit all the way up so that you’re touching your knees. Repeat this movement until you complete 10 reps. If you want to step up the intensity of the workout, hold your weighted equipment in front of you when performing your sit ups.

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit 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.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: V-Sit Leg Extensions

The final exercise is a combination movement that works both your core and your legs. Sit down 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 find it too difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10-15 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 Abs 2 workout.

Abs 2 Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

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

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

Cushion or pillow 

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 into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Abs 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 Abs 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.

Transformation Camp Group 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

Abs Workout Guide | Staying Fit at Home

Abs Home Workout Guide
Abs Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 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 workout guides that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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

What Is an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your abs. We guarantee that you’ll feel better after completing these exercises; just 20 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.  

Abs Workout - Main

What You Need For an Abs Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat that may help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the crunches and Russian twists but it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Crunches

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

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Laying Leg Raises

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with the crunch 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. This is one rep. 

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 3: 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 find it difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Leaning Bicycles

Now, let’s really target that lower stomach – the most stubborn part! Sit slightly leaned back with your weight resting on your elbows but keep your legs out straight in front of you. Start performing the exercise bperforming a cycling motion with your legs and bringing your knees in towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.   

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit 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.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Reverse Crunches

Our last movement is simply the opposite of your first movement in this abs workout. To perform a reverse crunch, start by lying flat on the floor with your knees up. Next, roll backwards whilst pushing your legs straight into the air and then return to your starting position. This will target your abs and help you to build up some strength across your core.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.

Try the workout

Abs 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 into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Abs Home Workout and more 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 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Full Body Workout Guide | Staying Fit at Home

Full Body Home Workout Guide
Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Workout Guide at Home

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

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

What Can I Expect From a Full Body Workout?

Throughout this workout, you’ll be working a variety of muscles and target areas. The great thing about a full body workout is that you can focus on a number of different areas at one time. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body will push you and your body to achieve amazing things and once it’s all over, your whole body will thank you for it! This workout includes push and pull movements – this variety will allow you to tone and condition your body and finish feeling positive and satisfied. This full body workout guide has been created by our expert trainers; follow the guide at home and continue working on your fitness journey until our gyms are open again.   

Cardio Overview - Rowing Machine

What You Need For a Pull Workout

To maximise this full workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up two carrier bags of tins and jars and hold them in each handYou could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this full body workout and warm up your legs with some simple air squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch your back. Keeping your head upright and facing forwards will help you to get the correct posture.  

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Bulgarian Split Squat (Left Leg)

Now that your legs are warmed up, let’s move onto a Bulgarian Split Squat to really target your lower body. Firstly, you need a piece of furniture that is knee height that you can rest one foot on – something hard like a dining chair or coffee table. Stand up straight, grab your dumbbell or ‘weights’ in either hand and put your right leg out in front of you. Now rest your left foot on the chair or table. Keep your balance the best you can and slowly squat downwards. You should feel this working your quads and glutes.  

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

Try the workout

Exercise 3: Bulgarian Split Squats (Right Leg)

This exercise is the same as before, just with the opposite leg. So, start with your left leg out in front this time and place your right foot onto the chair/table and start performing the Bulgarian Split Squats. If you’re struggling with the balance, try to focus on one object in the room as it’ll help you stay steady

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Table Press Ups

Now we’re moving onto some upper body movements. Push your chest muscles with this next exercise – table press ups. Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table. This will put pressure on your arms and chest and push them to get stronger.  

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

Try the workout

Exercise 5: Shoulder Press

Continue working that upper body with a shoulder press. Grab your weighted equipment and stand upright. Start with your hands at either side of your shoulders and push them upwards until your arms are fully extended. This is one rep. Work on really toning and defining your shoulders with this challenging and effective upper body exercise. Standing up whilst performing this exercise also engages your core. 

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Seat Bent-Over Rows

For this exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep. 

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

Try the workout

Exercise 7: Standing Bicep Curls - Alternate

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

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

Try the workout

Exercise 8: Chair Tricep Dips

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

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

Try the workout

Exercise 9: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Then, 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. 

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Laura as she guides you through this whole Full Body workout.

Full Body Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Chair, dining table, coffee table 

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 into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from 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 Full Body 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 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.

Ladies Only Workout

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

What is Free Weights Training?

Barbell Weighted Plates
Barbell Weighted Plates

What are free weights?

Across at all 51 of our Xercise4Less gyms, we provide members access to a wide range of free weights equipment that helps everyone, regardless of ability and fitness level, to work on their gym journey with confidence.

Free weights includes a lot of equipment and that’s why we have dedicated free weights gym zones. In these zones, you’ll have access to dumbbells, barbells, kettlebells, weighted plates, medicine balls and also benches. By combining some of these pieces of kit or using them solo, you’ll be able to kickstart your fitness journey. Try something new. Free weights give the opportunity to do exactly that. If you’re not too sure where to start, look at our workout guides or speak to a member of our friendly team.

Squats on Squat Rack

Free weights workouts to boost your health and fitness

When working out using free weights, the possibilities are endless. That is the best thing about using free weights – they’re inclusive. Everyone can give it a go. Weights start from 2kg and range all the way up to 75kg, so whether you’re a gym beginner or a weightlifting expert, Xercise4Less Gyms have something to suit you and your fitness journey.

New to the gym? Not so familiar with free weights? No problem. Ease yourself into this training with light dumbbells and barbells. Grab a couple of dumbbells and perform exercises like a shoulder press and bicep curls to boost your upper body strength. To improve your lower body strength, start with simple barbell squats or lunges, once you’ve build your confidence and perfected your form, start increasing the weight slightly and push yourself.

By pushing yourself whilst using free weights, you’ll start to notice results quickly. Weight loss results will increase as you push your heart rate to increase which means that you burn more calories. Muscles will grow and become stronger as you push them to become more defined and prominent. Sometimes our members just want to work on strength and conditioning and free weights assist with this perfectly. Using the gym isn’t always about getting ripped or dropping 5 stone, it’s about staying health, happy and confident. Our free weights help you to do this in a way to suit you.

Resistance training - lifting dumbbells

Use free weights to suit your fitness journey

Everyone has different goals. Everyone has their own gym routine. Everyone has their own fitness journey. The amazing thing about free weights gym zones at Xercise4Less Gyms is the inclusivity. Navigate the gym best to suit you. We provide members with large exercise spaces, especially in our free weights gym zones meaning that you have the freedom and flexibility to choose how you use the area. Try some chest exercises on the benches or step into our Olympic training platforms and practice your deadlifts, squats and glute bridges for a major full body workout.

We understand that some people like to train solo and others like to have a gym buddy. Whatever your preference, the free weights gym zones at Xercise4Less Gyms is perfect for you. If you are someone who prefers to focus on their gym goals on their own, free weights training can be great for your mental health. Release worries, anxieties and lift your mood by lifting weights. Start to sculpt your physique to look how you’ve always wanted and once you notice the changes in your body that you’ve always wanted, you’ll have your free weights training to thank!

Don’t delay your fitness journey for any longer, maximise the free weights gym zones in Xercise4Less gyms today.

Become an Xercise4Less Gyms member today

There’s something to suit everyone at Xercise4Less Gyms. Whether you’re working on weight loss, muscle gain or just want to steadily increase your health and fitness, we’ve got a wide range of facilities to help you. It doesn’t matter if you’re new to gyms or an experienced gym user, at the People’s Gym, we include everyone.

Choose from quality weighted equipment, cardio machines, our unique boxing and MMA facilities or smaller fitness studios including spin studios. Not forgetting our inclusive Ladies Only zones and our wide range of group exercises classes including the famous Les Mills classes that will help you feel more motivated whilst making friends.

Don’t forget about how great value our gym memberships are! Pay less to smash your fitness goals and become the best version of you in 2020.