Having Fun with Fitness During Lockdown

Man Using Smith Machine - Weight Training, Resistance Training
Man Using Smith Machine - Weight Training, Resistance Training

Making Fitness Fun

The most important thing when it comes with fitness is to make it fun. If you don’t enjoy it, it will always seem like a chore and that will probably delay your progress and results. Whilst we’re at home and unable to go to the gym, use this time to try new things and most importantly have fun with fitness.

Play around with different styles of training to see which one works best for you and most importantly, which puts a smile on your face and makes you feel amazing. If you’re not sure where to start, let us help you.

HiiT Workout at Home

Finding the Positives of Cardio Training

Sometimes when people think about cardio fitness and cardio training they think dull. People automatically assume that this means spending hours running on the treadmill or cycling until your bum is numb but this isn’t the case. There are lots of different ways to put your body through cardio training in short and fun ways.

One of those ways is interval training. Whether you opt for HIIT or Circuit Training, interval training means that you perform an exercise for a certain short period of time and then move onto something else. As you’re never performing one specific movement for long, the time flies by. For example, say you’re following a circuit of Burpees, Mountain Climbers, Jumping Jacks, Sprints and High Knees and performing these movements for 30 seconds each, once those 30 seconds are up you’re moving onto something else so whether you love them or hate them, they don’t last long enough to give it much thought at all. This type of cardio training is really effective for boosting your heart rate and allowing your body to burn a lot of calories so if you’ve never tried it before, give it a go and really push your fitness to the max.

Don’t forget that low intensity walking is an amazing type of cardio. Aim to for 7,000 – 10,000 steps a day and burn away excess calories and body fat with a really simple type of cardio training.

Man doing Home Workout with Weights

Lift Weights to Lift Your Mood

At Xercise4Less, we love weight training. We provide a huge range of equipment and facilities to allow our members to work on their strength and build their muscles in our gyms. We’re aware that weighted equipment has been difficult to get hold of during lockdown but if you’ve managed to get hold of some, you can really maximise your fitness and have fun with weights.

When it comes to weight training, there are a few different styles of training you can follow. Again, try a few of these and just see what sticks; see which one you enjoy the most. You could do time under tension, progressive overload, low weight high reps and more. If you’ve got limited equipment, play around and see what works for you. You’re still able to build muscle and increase your muscle mass whilst working out at home, even if you don’t have much kit, so don’t give up on your 2020 goals just yet. This is all something that can keep you going until we reopen our doors and you have free reign of the equipment and facilities again.  

Online Training is Fun, Friendly and FREE!

We’ve been working hard during lockdown to ensure we’ve been able to offer our members and everyone who has an interest in fitness to stay active and healthy whilst gyms are temporarily closed. We’re proud to offer a wide range of digital solutions to help you keep smashing your fitness goals from home.

One of our best loved things about Xercise4Less Gyms is our motivational and inclusive group exercise classes and you asked, so we delivered! We’re now delivering a wide range of virtual classes including Les Mills BodyCombat, BodyPump, BodyBalance, HiiT, Yoga, Legs, Bums and Tums and many more. Whatever your fitness goals, we have something to help you focus on that from the comfort of your living room or back garden.

You can book onto our scheduled Live Stream classes or catch our pre-recorded On-Demand classes whenever and wherever you like. If you’re wanting to really have some fun with your fitness during this lockdown, our classes will offer you that and so much more so download the X4L app and book onto them now.

Exercise at Home for Your Mental Health

Woman Stretching on Yoga Mat
Woman Stretching on Yoga Mat

Exercise is Essential for Your Mental Health

Before we had to close our gyms under Government instruction, you may have been visiting the gym on a regular basis to help you move closer your fitness goals. Whilst you were doing this, it had a very positive impact on your mental health without you even realising it. Regular exercise works wonders for your wellbeing and mental strength. Now that our gyms are temporarily closed, try to remain focused on your fitness and include regular exercise into your daily routine to help you get feel happier and healthier.

Optimising Sleep Blog - Home Exercise

Establishing an Exercise Routine At Home

Self-isolation can be hard but something that will help you get through is establishing a daily or weekly routine. If you usually head to the gym first thing in a morning, still wake up early and do what you can from home. Similarly, if you’re a night owl, get that workout in just before winding down for the evening.

Something as simple as this can work wonders for your mental health because you’re still doing something productive regularly whether you workout for 15 minutes or an hour. Once your workout is over, endorphins will start flowing around your body and you’ll feel much more positive and uplifted. At times, especially when you feel stuck at home, it can be difficult to motivate yourself but remind yourself how good you’ll feel afterwards to give yourself the extra boost that you need.

Whilst you’re unable to use our equipment and facilities, don’t let that you push you backwards and reverse any progress and hard work. Try not to get too caught up in what you should be or could be doing, instead, make the most of the extra time you’ve got at home now. This could be doing a circuit workout in your living room, an upper body routine in your garden or going outside for a run for your one form of outdoor daily exercise. Every bit of exercise you’re doing at home will positively impact your mental health.

Dumbbells at Home Equipment

How Exercise Can Help Your Mental Health

Throughout the Coronavirus crisis, you may experience some high days and some low days but one thing that you can do every day to make you feel better is moving your body. As soon as you start exercising, you’ll stop worrying about the negatives and will start to boost your overall mood as you focus on your next movement or getting through the workout. You’ll start to boost your mental strength as well as your physical strength so that the next time you do experience low mood or you’re lacking motivation, you’ll know to turn to exercise to make yourself feel better.

Try not to worry about what others are doing around you; you know yourself and your abilities so focus on that and follow exercise routines that will help you feel healthy and happy. Including regular exercise in your daily routine will help you relieve stress, improve your sleep and prevent the flow of worries and negative thoughts.

Exercise at Home to Suit You and Your Goals

Do you remember why you joined our gyms in the first place? Whether that was to help you lose weight, build up strength and muscle, tone and condition or have a positive impact on your mental health, you can still do that at home whilst our gyms are temporarily closed.

You’re not going to cancel out any of that hard work if you continue to exercise at home whether it’s low or high intensity. We understand how important your fitness journey is to you and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their physical and mental health at home.

Use this time to try something new a try like Stretch or Balance or continue to follow your typical gym routine with Push, Pull and Full Body. Continue to exercise, establish a positive routine, stay safe and we look forward to seeing you when we re-open.

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

How to Find @Home Workouts

Home Workouts
Home Workouts

How to Access @Home Workouts

We’ve created a number of workout guides that you can follow at home whilst our gyms are temporarily closed under Government instruction.

Our workout guides are split into a variety of training styles and focuses meaning that everyone can try them no matter your fitness level or ability. Better still, we’re providing everyone access to their home workouts too with our Free 90 Day Gym Pass.

Our Free 90 Day Gym Pass

If you’re not yet an Xercise4Less Gym member, you could now have access to our free access to our online gym portal which provides 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.

To access the workout guides, you have a few different options…

Option 1: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you can access our @Home Workouts by following these steps:

  1. Log into the X4L app (more information here)
  2. Tap on ‘workouts’
  3. Search ‘home’ or the workout you wish to follow
  4. Press play

Option 2: Existing Members

If you’re a current Xercise4Less member whose gym membership has been frozen by us, you also can access our @Home Workouts by following these steps:

  1. Visit our @Home Workouts landing page
  2. Choose a workout guide that you want to follow
  3. Once you’re in the workout guide page, click on any of the following:
    – The image of an exercise with a play button
    – ‘Watch the workout video’ button
    – ‘Try the workout’ link
  4. This will take you to the X4L Online Portal where you just login and have direct access

Option 3: New Members

If you’re not a current X4L member, you’ll need to sign up. You can do that for FREE here – once you do that, follow either option 1 or option 2 for existing members above.

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