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.

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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.

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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!

Try the workout

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 2 Workout Guide | Staying Fit at Home

Stair Crazy 2 Home Workout Guide
Stair Crazy 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 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 Stair Crazy 2 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. If you tried our first Stair Crazy workout, that was a warmup for this one. We’ve kicked things up a notch for those who are trying to push themselves whilst they’re exercising at home at the moment. By the end of this one your legs will be burn but embrace it and power through to help you smash those goals!

What You Need For a Stair Crazy 2 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’ll need to climb the stairs for 30 continuous seconds so make sure that you set a timer going. Walk or run up and down the stairs but just be careful not to injury yourself. Once your 30 seconds 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: Low Planks

To get yourself started with a plank, lay down on your stomach and rest your bodyweight on your knees until you’re ready to start. Then push your body up so that you’re resting all of 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.

Repeat 3 sets of 30 second holds with a 15 second rest between each set.

Try the workout

Exercise 3: Stair Walks

Back to those stair walks. After you’ve climbed the stairs for 30 continuous seconds, 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: Supermans

Get back on the floor for this next exercise and lay flat on your stomach with your arms stretched out in front of you. Start performing a ‘superman’ by raising your left arm at the same time as your right leg and stretch. Lower your limbs back to the ground and then raise your right arm and left leg in the same way. Try to keep as much control of the movement as you can to avoid any injuries.

Repeat 3 sets lasting 30 seconds 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 30 continuous seconds, 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: Wall Press Ups

Start by facing the wall and step about a metre away from it and then lean forward so that your hands are facing flat onto the wall. Your hands need to be narrow and close together but if you find this difficult, place your hands at either side of your chest instead. Now, lean your body towards the wall so that your bodyweight is resting on your hands and then push yourself back to your starting position.

Repeat 3 sets lasting 30 seconds with a 15 second rest between each set.

Try the workout

Exercise 7: Stair Walks

Back to those stair walks. After you’ve climbed the stairs for 30 continuous seconds, move onto the next exercise.

Try the workout

Exercise 8: Alternate Lunges

Place your hands on your hips and your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve worked for the full 30 seconds.

Repeat 3 sets lasting 30 seconds 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

Another set of those stair walks, you may struggle with these set after you’ve done all of those lunges but try to keep going. Slow the pace down slightly to make it a bit easier. After 30 seconds, move onto the next exercise.

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Exercise 10: Standing Lateral Raises

Start by standing upright with your arms by your side. Simply lift your arms out to the side so that they’re raised towards your shoulders. Try to control the movements the best that you can to ensure that you’re working your shoulders and not putting any pressure onto your lower back. If you want to really push yourself, feel free to pick up a dumbbell in either hand or a household alternative such as a tin of beans or a bottle of washing detergent.

Repeat 3 sets lasting 30 seconds with a 15 second rest between each set.

Try the workout

Exercise 11: 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

Exercise 12: Stair Walks

Now it’s time for your final set of stair walks. After you’ve worked for 30 seconds, you’re all 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 2 workout.

Stair Crazy 2 Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternative (optional)

Fitness Space

 

Stairway

Level

 

Beginner

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 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 Stair Crazy 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.

Personal Trainer in Resistance Machines Zone

Join our fun and inclusive fitness community

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

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

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

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

Wheels of Steel 3 Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 3 Workout Guide at Home

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

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

What Is a Wheels of Steel 3 Workout?

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

Leg Day - main

What You Need For a Wheels of Steel 3 Workout

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

Exercise 1: Weighted Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Weighted Lunges

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

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

Try the workout

Exercise 3: Step Ups

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Weighted Reverse Lunges

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

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

Try the workout

Exercise 5: Weighted Goblet Lateral Lunges

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Weighted Goblet Squats

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

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

Try the workout

Watch Our Personal Trainer Video:​

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

Wheels of Steel 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

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

Fitness Space

 

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

Level

 

Intermediate

Duration

 

40 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Ladies Only Gym Zone

Join our fun and inclusive fitness community

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

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

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

Wheels of Steel 2 Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel 2 Workout Guide at Home

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

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

What Is a Wheels of Steel 2 Workout?

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

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

Leg Press

What You Need For a Wheels of Steel 2 Workout

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

Exercise 1: Weighted Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Weighted Split Squats (Right)

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

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

Try the workout

Exercise 3: Weighted Split Squats (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Squat Jumps

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

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

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

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

Try the workout

Exercise 5: Wall Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Weighted Goblet Squats

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

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

Try the workout

Watch Our Personal Trainer Video:​

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

Wheels of Steel 2 Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

group fitness class

Join our fun and inclusive fitness community

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

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

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

Wheels of Steel Workout Guide | Staying Fit at Home

Wheels of Steel Home Workout
Wheels of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Wheels of Steel Workout Guide at Home

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

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

What Is a Wheels of Steel Workout?

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

Resistance training - leg press

What You Need For a Wheels of Steel Workout

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

Exercise 1: Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Lunges

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

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

Try the workout

Exercise 3: Hip Bridges

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Step Ups

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

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

Try the workout

Exercise 5: Hip Thrusts

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Wheels of Steel Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Raised platform (coffee table, storage box, sofa)

Fitness Space

 

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

Level

 

Beginner

Duration

 

17 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Buns of Steel 3 Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 3 Circuit Workout Guide at Home

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

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

What Is a Buns of Steel 3 Workout?

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

Improve health at the gym

What You Need For a Buns of Steel 3 Workout

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

Exercise 1: Goblet Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

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

Try the workout

Exercise 3: Hip Thrusts

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Reverse Lunges (Alternate)

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

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

Try the workout

Exercise 5: Lunge Jumps

Now that you’ve perfected your lunges, let’s make the movement slightly more difficult. Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Buns of Steel 3 Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

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

Sofa or bed

Fitness Space

 

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

Level

 

Advanced

Duration

 

32 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Join our fun and inclusive fitness community

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

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

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

Buns of Steel 2 Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Buns of Steel 2 Workout Guide at Home

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

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

What Is a Buns of Steel 2 Workout?

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

Leg Day - main

What You Need For a Buns of Steel 2 Workout

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

Exercise 1: Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Split Squats (Right)

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

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

Try the workout

Exercise 3: Split Squats (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Squat Jumps

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

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

Try the workout

Exercise 5: Thrusters

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Buns of Steel 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

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

Fitness Space

 

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

Level

 

Beginner

Duration

 

27 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Buns of Steel Workout Guide | Staying Fit at Home

Buns of Steel Home Workout
Buns of Steel Home Workout

 *Check out ALL of our @Home Workout Guides*

Buns of Steel Workout Guide at Home

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

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

What Is a Buns of Steel Workout?

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

Woman doing Smith Machine Squat

What You Need For a Buns of Steel Workout

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

Exercise 1: Squats

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Hip Bridges

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

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

Try the workout

Exercise 3: Laying Glute Raises (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Laying Glute Raises (Left)

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

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

Try the workout

Exercise 5: Lateral Lunges (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Lateral Lunge (Right)

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

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

Try the workout

Watch Our Personal Trainer Video:​

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

Buns of Steel Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

21 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Fitness Group Class

Join our fun and inclusive fitness community

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

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

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

Push Circuit 3 Workout Guide | Staying Fit at Home

Push Circuit 3 Home Workout Guide
Push Circuit 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Circuit 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 Push Circuit 3 Workout?

The main focus of this exercise routine is ‘push’. Push workout guides include a wide range of movements that include pushing your body, pushing your muscles or pushing weights away from your body. For example, when performing a press-up, you lower your body towards the floor and then push upwards using your chest and shoulder muscles. This push circuit include 5 exercises. You need to perform 15 reps of each exercise and then rest for 2 minutes. It’ll be challenging but aim to complete 3 rounds of this circuit to really push yourself and boost your fitness. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

Older Woman using Smith Machine _ Weights

What You Need For a Push Circuit 3 Workout

Not much. We’ve tried to minimise the amount of equipment that you’ll need compared to what you might use in our gyms. Some of the exercises require weighted equipment, ideally dumbbells, but if you don’t have them you could use household substitutes. This could be a water bottle in each hand, a tin of beans or a bag of sugar. You’ll also need an upright chair or a sturdy storage box – any kind of raised platform that can hold your body weight. Gather together everything that you need for the workout from around the house and let’s get working!

Exercise 1: Wide Press Ups

By completing a wide stance press up, you’re focusing purely on your chest muscles. Lay yourself flat on the floor with your hands flat on the outside of your shoulders. Push yourself up off the floor so that your weight is rest on your hands and your tiptoes. Then, lower yourself towards the floor but hold the position just for a second, try not to drop your body down to the floor. Feel free to drop onto your knees as this will make it slightly easier to complete the set.

Complete 15 reps followed by a 2 minute rest and then move onto the next exercise. After you’ve completed all 5 exercises, repeat the full circuit 2 more times.

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: Squats

Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over.

Complete 15 reps followed by a 2 minute rest and then move onto the next exercise. After you’ve completed all 5 exercises, repeat the full circuit 2 more times.

Try the workout

Exercise 3: Standing Lateral Raises

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

Complete 15 reps followed by a 2 minute rest and then move onto the next exercise. After you’ve completed all 5 exercises, repeat the full circuit 2 more times.

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: Front Raises

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

Complete 15 reps followed by a 2 minute rest and then move onto the next exercise. After you’ve completed all 5 exercises, repeat the full circuit 2 more times.

Try the workout

Exercise 5: Tricep Dips

A tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa, or a box that can hold your body weight. Sit on the floor with your back to the raised platform and put your hands onto it and then lift your body upwards. Lower your body so that your bum nearly touches the floor and then lift yourself up. As you lower yourself again you should feel some pressure on your triceps.

Complete 15 reps followed by a 2 minute rest and then move onto the next exercise. After you’ve completed all 5 exercises, repeat the full circuit 2 more times.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Push Circuit 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dining chair

Dumbbells or household alternatives

Fitness Space

 

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

Level

 

Novice

Duration

 

15 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 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 Push Circuit 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 Push Circuit 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.

Resistance training - lifting dumbbells

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