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.

Techniques to Help You Perform Stronger in the Gym

Man Using Leg Press
Man Using Leg Press

How to Perform Better in the Gym

Everyone has different goals and targets and most importantly, fitness journeys. However, there are things that all of us can do to help ourselves perform better in terms of fitness and to become a stronger, healthier, fitter and happier version of ourselves.

Whatever your goals are, use this time at home to focus on a few different training techniques and styles that your mind and body will thank you for once you step foot back into your Xercise4Less gym that you’ve so badly missed. We can’t wait to welcome you back and we want to make sure you have the best possible experience.

Squats on Squat Rack

Focus on Your Form and Maximise Results

If you’ve been trying to grow certain muscles or target areas for a while now but haven’t been seeing the results that you want, this may be down to your form. By really focusing on the form whilst you’re away from the equipment and environment, once you step back into the gym, you’ll be back like you never left and amazing results will soon come your way.

When working out, especially with weights, it’s really important that your form is right. With the correct form, you’re going to minimise the risk of injury but also make sure that you’re hitting your muscles right every time. This encourages your muscles to grow and your strength to increase.

If you’re a fan of squats and regularly use our squat racks, now that you’re at home without one, focus on your form to make sure your posture is right. Get your feet positioned correctly, keep your back straight, look forward and really sit into your heels. Sometimes equipment can distract us from form because we’re just focusing on the weight or hitting PBs but once you get the perfect bodyweight squat, we can assure you that those PBs will come a lot easier. Similar with deadlifts. Perfect your form with a lower weight or not weight at all and once your back in the gym, you’ll see results in no time.

Woman Stretching on Yoga Mat

Pay Attention to Mobility and Flexibility

This pandemic and lockdown has definitely made some of us realise that our lives sometimes ran at 100mph and we’re grateful for this period of slowing down. We would usually hurry ourselves into the gym, do our session and then rush out again. This is fine but we rarely stretched or took time to focus on mobility. Does this sound familiar? Now that you’ve got the time, work on your flexibility and mobility more often.

Stretching techniques are what will help you with mobility and flexibility the most. Note down what your problem areas are or what you’ve struggled with in the past. For example, if you’ve never been able to really improve the depth of your squat, try working on your hip mobility. By opening up your hips and releasing tension, you should be able to start squatting lower which means that you’ll feel it more in your legs and glutes.

If you’ve always wanted to be able to perform a bodyweight pull up but have struggled in the past, now is the time to really work on stretching out your lats and lower back muscles before your workout. By doing this, you’ll be increasing your chances of being able to do this in the future.

Being away from the gym may have been hard but by remaining focused on your goals, you’ll ensure that you can perform stronger and better once our gyms reopen. Your body may have been tight and calling out for a rest that meant you could come back better and bigger, so really listen to your body and do what you can to help yourself make amazing progress once you’re back in the gym.

Stay Focused on Your Fitness

At Xercise4Less Gyms, we understand how important your fitness goals are to you and we respect our varied fitness community. We’ve put together a wide range of @Home Workouts and now offer exclusive Live Stream and On-Demand Fitness Classes online that are both suited to all fitness abilities and people with weight loss goals, strength building goals and much more.

If you’re without equipment at the moment, don’t worry, we’ve put together a number of workouts that you can follow such as HIIT, HIIT Lower Body, HIIT Upper Circuit and more. All of these require only your bodyweight and will help you smash your weight loss goals whilst we’re temporarily closed. If you’ve got some gym equipment at home then that’s great because we also offer workout routines and Fitness Classes such as L1FT, Les Mills BodyPump and Indoor Cycling that will allow you to use the equipment and work really hard from home.

Stair Crazy 3 Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 3 Workout Guide at Home

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

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

What Is a Stair Crazy 3 Workout?

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

What You Need For a Stair Crazy 3 Workout

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

Exercise 1: Stair Climb

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Mountain Climbers

Get into a press up position and rest your bodyweight on your hands. Start performing the reps by pulling your left knee in towards your chest. Get back to your original position and then bring your right leg in towards your chest. Keep alternating legs until you’ve completed all of the reps. The faster that you can perform these, the better the results.

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

Try the workout

Exercise 3: Stair Climbs

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Back Raises

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

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

Try the workout

Exercise 5: Stair Walks

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Table Press Ups

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

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

Try the workout

Exercise 7: Stair Walks

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

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Exercise 8: Jumping Jacks

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Jumping Jacks

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

Try the workout

Watch Our Personal Trainer Video:

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

Stair Crazy 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Intermediate

Duration

 

35 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Bicep workouts - hammer curl

Join our fun and inclusive fitness community

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

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

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

Stair Crazy Workout Guide | Staying Fit at Home

Stair Crazy Home Workout Guide
Stair Crazy Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy Workout Guide at Home

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

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

What Is a Stair Crazy Workout?

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

What You Need For a Stair Crazy Workout

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

Exercise 1: Stair Walks

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Crunches

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

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

Try the workout

Exercise 3: Stair Walks

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Squats

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

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

Try the workout

Exercise 5: Stair Walks

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Knee Press Ups

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

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

Try the workout

Exercise 7: Stair Walks

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

Try the workout

Exercise 8: Laying Leg Raises

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Stair Walks

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

Try the workout

Watch Our Personal Trainer Video:​

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

Stair Crazy Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Novice

Duration

 

18 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice a day

Xercise4Less Home Workout Guides

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

Try our Stair Crazy Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

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

Home Workout Safety Information

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

Man using Cable Machine

Join our fun and inclusive fitness community

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

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

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