The Importance of Stretching and Cooling Down

Man Stretching Legs Outside
Man Stretching Legs Outside

Stretching Every Day has Many Benefits

How often do you take the time to stretch before and after your workout? We provide all of our Xercise4Less members the opportunity and space to stretch in our clubs as we understand the importance of doing so. Stretching after your gym session especially helps you to release any built up tension in your muscles, reduces the chance of DOMs the following day(s) and prevents any injuries.

Whilst you’re working at home, make sure that you’re finding the time after your workout to stretch and cool down. It doesn’t have to be long but it should always be done. Just as you’d perform a safe warm up before your workout, you need to cool down too. Stretching helps you to return your heart rate to a normal rate and is crucial for muscle recovery.

Woman Stretching on Yoga Mat

Make Time for a Cool Down

A cool down at the end of every workout is really important. It doesn’t have to be long but it should be done every time you work out. Whether you take 5 minutes or 25 minutes, set aside some dedicated time once your workout is done to really stretch out your body and return your body to its normal working rate.

A cool down and stretching session should always focus predominately on the key muscles that you’ve worked during the workout. This can be much more straight forward on a leg day or arm session in the gym but if you’re doing HIIT or Full Body workouts at home, aim to do full body cool downs to avoid any injury or pain the following day(s).

After a full body session, stretch out your quads and hamstrings the best that you can. You don’t want these to be tight the next day as this can cause discomfort. Next, stretch out your calves. Once your leg muscles are stretched and cooled down, move up towards your core, back, arms and shoulders. You should physically feel a release and pull on your muscles which clearly shows that they’re stretching out and reduce any built up tension from an intense workout.

Woman Stretching Legs

Stretch to Boost Flexibility and Mobility

If one of your goals for 2020 was to improve your flexibility or to be able to drop into the splits, you should be stretching even more regularly than just in a cool down. You can seriously boost your flexibility and mobility by stretching before and after your session. This is because you’re loosening up your muscles before your session, working them throughout and then stretching them off afterwards. Mobility stretches are really good for developing your fitness too. Hip mobility allows you to really elevate your leg day as you’ll be able to squat lower and sometimes heavier too. By neglecting your stretches, you could be really neglecting your ability to progress.

To reach goals and targets such as the splits and advanced Yoga movements, try to stretch in your spare time too. Spare 30 minutes throughout your day to stretch. By doing this ‘little and often’, you will start to notice a substantial impact on your flexibility and hopefully push yourself closer and closer to those all important fitness goals.

Fitness 4 All

At Xercise4Less, we’re proud to offer a wide range of digital tools to help you continue working on your fitness whilst you’re at home. Use this time at home to focus on things that you might otherwise neglect so that by the time our gyms reopen this is part of your normal everyday routine.

We’ve got a number of @Home Workouts that focus purely on Stretching. By follow these regularly, you’ll be able to improve your flexibility and mobility but most importantly, really ease the pressure off your muscles to ensure that you’re minimising any risk to injury. These stretches workouts are perfect to follow at home and include stretches for your full body but also specific focus areas including legs, arms and shoulders.

Don’t forget about our large number of Live Stream and On-Demand fitness classes available to book onto NOW. All of these include a dedicated stretch and cool down session as our expert trainers and instructors understand how important this is for you and your fitness.

Stretch 3 Workout Guide | Staying Fit at Home

Stretch 3 Home Workout Guide
Stretch 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 3 Workout Guide at Home

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

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

What Is a Stretch 3 Workout?

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

What You Need For a Stretch 3 Workout

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

Exercise 1: Full Body Standing Stretch

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

Perform this stretch for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Arm Circles (Reverse)

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

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

Try the workout

Exercise 3: X Factor

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sun Salutation

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

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

Try the workout

Exercise 5: Kneeling Glute Stretch (Right)

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

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

Try the workout

Exercise 6: Kneeling Balance (Left)

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

Perform this stretch for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 7: Kneeling Glute Stretch (Left)

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

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

Try the workout

Exercise 8: Kneeling Balance (Right)

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

Perform this stretch for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Kneeling Quad Stretch

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

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

Try the workout

Exercise 10: Asymmetric Abdominal Breathing (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 11: Laying Hip Flexion (Alternate)

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

Complete 25 reps followed by a 30 second rest.

Try the workout

Exercise 12: Asymmetric Abdominal Breathing (Left)

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

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

Try the workout

Exercise 13: Lunge Stretch (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 14: Lunge Stretch (Left)

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

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

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Exercise 15: Hamstring Stretch

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

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

Try the workout

Exercise 16: Standing Knee Stretch

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

Complete 20 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 17: Full Body Standing Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Callum as he guides you through this full Stretch 3 Workout.

Stretch 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Novice

Duration

 

21 minute

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Stretch 3 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

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

Group Exercise Class

Join our fun and inclusive fitness community

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

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

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

Stretch 2 Workout Guide | Staying Fit at Home

Stretch 2 Home Workout Guide
Stretch 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 2 Workout Guide at Home

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

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

What Is a Stretch 2 Workout?

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

hip raise - warm up blog

What You Need For a Stretch 2 Workout

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

Exercise 1: Full Body Standing Stretch

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

Hold this stretch for 45 seconds.

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: Overhead Standing Stretch

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

Keep alternating your arms for 35 seconds.

Try the workout

Exercise 3: Hip Rotation (Left)

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

Repeat this stretch for 45 seconds.

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: Upper Body Rotation (Right)

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

Repeat this stretch for 40 seconds.

Try the workout

Exercise 5: Hip Rotation (Right)

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

Repeat this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Upper Body Rotation (Left)

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

Repeat this stretch for 40 seconds.

Try the workout

Exercise 7: World's Greatest Stretch

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

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

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: Kneeling Thorical Mobilisation (Left)

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

Repeat this stretch for 40 seconds.

Try the workout

Exercise 9: Kneeling Glute Stretch (Right)

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

Repeat this stretch for 40 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: Kneeling Thorical Mobilisation (Right)

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

Repeat this stretch for 40 seconds.

Try the workout

Exercise 11: Kneeling Glute Stretch (Left)

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

Repeat this stretch for 40 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 12: Alternate Pelvis Stretches

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

Alternate this stretch for 45 seconds.

Try the workout

Exercise 13: Laying Hip Flexion

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

Alternate this stretch for 60 seconds.

Try the workout

Exercise 14: Laying Core Rotation

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

Alternate this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 15: Rib Rotation (Right)

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

Repeat this stretch for 40 seconds.

Try the workout

Exercise 16: Rib Rotation (Left)

Repeat this movement on your left hand side.

Repeat this stretch for 40 seconds.

Try the workout

Exercise 17: Standing Knee Raise

Stand with your feet shoulder width apart and bend over so that your torso is parallel to the ground with your arms pointing out to the side. Bend to touch your right foot and then twist your body to touch your left. Keep alternating your arms until the time is up. 

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Stretch 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing those goals. All of the exercises that you find in our Stretch 2 Workout from home can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

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

Tricep Bar - Overhead shot

Join our fun and inclusive fitness community

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

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

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

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*

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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.

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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.

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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.

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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.

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 *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.

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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.

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 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: 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.

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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.

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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.

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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.

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 *Check out ALL of our @Home Workout Guides*

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

Exercise 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.

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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.

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 *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.

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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.

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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.

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 *Check out ALL of our @Home Workout Guides*

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

Exercise 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.

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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.

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 *Check out ALL of our @Home Workout Guides*

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

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