Push Circuit 2 Home Workout | Staying Fit at Home

Push Circuit 2 Home Workout Guide
Push Circuit 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Circuit 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 Push Circuit 2 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 12 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. 

circuit training - main

What You Need For a Push Circuit 2 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. Find what you can from around the house and let’s get working! You’ll also need something to hold onto whilst doing some tricep dips. This could be a chair, storage box, sofa or you could even use your kitchen workouts. Something that hopefully everyone has access to.

Exercise 1: Seated Shoulder Press

Take a seat onto a dining chair or any upright chair you have in your house. For this exercise, you’ll need your weighted equipment so take one object in either hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 12 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: 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 12 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.

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Exercise 3: 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 12 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: 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 12 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.

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Exercise 5: Squats

Your final exercise in this circuit is some squats to make sure we don’t neglect that lower body. 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 12 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 Callum as he guides you through this full Push Circuit 2 Workout.

Push Circuit 2 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

 

20 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 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 Push Circuit 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.

Cardio Treadmill Workout

Join our fun and inclusive fitness community

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

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

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

Stretch 3 Workout Guide | Staying Fit at Home

Stretch 3 Home Workout Guide
Stretch 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 3 Workout Guide at Home

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

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

What Is a Stretch 3 Workout?

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

What You Need For a Stretch 3 Workout

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

Exercise 1: Full Body Standing Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Arm Circles (Reverse)

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

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

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Exercise 3: X Factor

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sun Salutation

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

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

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Exercise 5: Kneeling Glute Stretch (Right)

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

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

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Exercise 6: Kneeling Balance (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 7: Kneeling Glute Stretch (Left)

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

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

Try the workout

Exercise 8: Kneeling Balance (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Kneeling Quad Stretch

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

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

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Exercise 10: Asymmetric Abdominal Breathing (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 11: Laying Hip Flexion (Alternate)

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

Complete 25 reps followed by a 30 second rest.

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Exercise 12: Asymmetric Abdominal Breathing (Left)

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

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

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Exercise 13: Lunge Stretch (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 14: Lunge Stretch (Left)

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

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

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Exercise 15: Hamstring Stretch

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

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

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Exercise 16: Standing Knee Stretch

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

Complete 20 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 17: Full Body Standing Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Stretch 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Novice

Duration

 

21 minute

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

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

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

Home Workout Safety Information

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

Group Exercise Class

Join our fun and inclusive fitness community

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

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

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

Stretch 2 Workout Guide | Staying Fit at Home

Stretch 2 Home Workout Guide
Stretch 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stretch 2 Workout Guide at Home

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

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

What Is a Stretch 2 Workout?

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

hip raise - warm up blog

What You Need For a Stretch 2 Workout

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

Exercise 1: Full Body Standing Stretch

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

Hold this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Overhead Standing Stretch

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

Keep alternating your arms for 35 seconds.

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Exercise 3: Hip Rotation (Left)

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

Repeat this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Upper Body Rotation (Right)

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

Repeat this stretch for 40 seconds.

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Exercise 5: Hip Rotation (Right)

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

Repeat this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Upper Body Rotation (Left)

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

Repeat this stretch for 40 seconds.

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Exercise 7: World's Greatest Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: Kneeling Thorical Mobilisation (Left)

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

Repeat this stretch for 40 seconds.

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Exercise 9: Kneeling Glute Stretch (Right)

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

Repeat this stretch for 40 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: Kneeling Thorical Mobilisation (Right)

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

Repeat this stretch for 40 seconds.

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Exercise 11: Kneeling Glute Stretch (Left)

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

Repeat this stretch for 40 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 12: Alternate Pelvis Stretches

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

Alternate this stretch for 45 seconds.

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Exercise 13: Laying Hip Flexion

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

Alternate this stretch for 60 seconds.

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Exercise 14: Laying Core Rotation

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

Alternate this stretch for 45 seconds.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 15: Rib Rotation (Right)

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

Repeat this stretch for 40 seconds.

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Exercise 16: Rib Rotation (Left)

Repeat this movement on your left hand side.

Repeat this stretch for 40 seconds.

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Exercise 17: Standing Knee Raise

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Stretch 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Tricep Bar - Overhead shot

Join our fun and inclusive fitness community

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

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

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

Stretch Workout Guide | Staying Fit at Home

Stretch Home Workout
Stretch Home Workout

 *Check out ALL of our @Home Workout Guides*

Stretch Workout Guide at Home

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

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

What Is a Stretch Workout?

A stretch workout guide is slightly different to all of our other guides as it’s purely focusing on releasing tension and pressure in your muscles. It’s extremely relaxing and low intensity and your body will thank you for it. Follow a stretch workout after a couple of intense HiiT sessions or after you’ve been for a run – it will help to loosen your muscles meaning you can go all over again. You could just follow a stretch workout if you’re wanting to improve your flexibility and mobility. The amazing thing about a stretch workout is that it’s suited to everyone regardless of age, gender and ability. You may not be able to do all of the stretches at first but keep at it and your capabilities will improve with time.

Yoga Class

What You Need For a Stretch Workout

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

Exercise 1: Full Body Standing Stretch

Stand upright with your left foot slightly out in front and reach your arms up above your head. Lock your fingers and keep pulling to really stretch your upper body. Return your hands to your sides and go again.

Perform this stretch for 30 seconds and move onto the next one.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Lunge Stretch (Left)

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

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

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Exercise 3: Sumo Squat Rotation to Overhead Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Lunge Stretch (Right)

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

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

Try the workout

Exercise 5: Sun Salutation

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Quad Stretch (Left)

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

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

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Exercise 7: Quad Stretch (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: Hamstring Stretch

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

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

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Exercise 9: Glute Stretch (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: Laying Hip Flexion (Left)

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

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

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Exercise 11: Glute Stretch (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 12: Laying Hip Flexion (Right)

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

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

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Exercise 13: Wiggle the Tail

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

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

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Exercise 14: Laying Thorical Mobilisation (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 15: Laying Thorical Mobilisation (Left)

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

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

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Exercise 16: Rolling Spinal Mobilisation

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

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

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Exercise 17: Windmill

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 18: Standing Back Extension

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

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

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Exercise 19: Full Body Stretch

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Stretch Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Group Exercise Class

Join our fun and inclusive fitness community

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

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

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

Push Circuit Workout Guide | Staying Fit at Home

Push Circuit Home Workout Guide
Push Circuit Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Circuit 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 Push Circuit 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. Similarly, when performing a shoulder press, you are pushing your arms into the arm. Push workouts are really effective as they allow you to target your full body at one time and increase strength and endurance. A push session is great at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

Woman on Cross Trainer in Cardio Zone

What You Need For a Push Circuit 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. Find what you can from around the house and let’s get working! You’ll also need something to hold onto whilst doing some tricep dips. This could be a chair, storage box, sofa or you could even use your kitchen workouts. Something that hopefully everyone has access to.

Exercise 1: Wide Press Ups

With 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.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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: Seated Shoulder Press

Take a seat onto a dining chair or any upright chair you have in your house. For this exercise, you’ll need your weighted equipment so take one object in either hand. Bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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Exercise 3: Standing Lateral Raises

Keep hold of your ‘weights’ because you’ll need them for this exercise. 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.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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: Tricep Dips

Sculpt and tone your upper arms with this next exercise. A chair tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa. Check that the chair can withstand your bodyweight before completing any reps. Sit on the floor with your back to the chair and put your hands onto the seat of the chair and 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.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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Exercise 5: Squats

Your final exercise in this circuit is some squat to make sure we don’t neglect that lower body. 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.

Perform 10 reps and then have a 2 minute rest before repeating the circuit again. Aim to complete 2 more rounds and you’re all done!

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 Callum as he guides you through this full Push Circuit Workout.

Push Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Upright chair

Fitness Space

 

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

Level

 

Beginner

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

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 Leg Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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 them. All of the exercises that you find in our Push Circuit Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

Man Using Smith Machine - Weight Training, Resistance Training

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

Pull Circuit Workout Guide | Staying Fit at Home | Xercise4Less Gyms

Pull Circuit Home Workout Guide
Pull Circuit Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 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 Pull Circuit Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up. Pull workouts are really effective when created in a workout routine alongside push workouts as it means that you’re able to target specific areas of your body with specific movements. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again. 

Free Weights Gym Zone - Dumbbell

What You Need For a Pull Circuit Workout

Our pull workout guide is packed with a range of movements that can be performed in the comfort of your home. To really push yourself, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells and medicine balls. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up carrier bags of tins and jars. You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative.

Exercise 1: Bent Over Rows

For your first exercise, stand up straight your feet shoulder width apart. Pick up your ‘dumbbells’ in each hand and lean forward so that your body in nearly parallel with your ground – slightly bend your knees so that this is more comfortable. This is your starting position. Now, extend your arms down to your knees and then pull them up to your belly button. Squeeze your back as you do this to work really work your upper body.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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 weight 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.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

Try the workout

Exercise 3: Nordic Hamstring Curls

For this exercise, you’ll need to be in a kneeling position. Your feet should be placed underneath something that can hold your bodyweight such as a sofa or bed. To perform this exercise, slowly lower your chest towards the floor, putting out your hands out to support you before you touch the floor.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

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: Press Up Rows

This is a great upper body burner. Get into a press up position but so that you have a weight in each hand as you perform each press up. Lower your body as you usually would for a press up and then as you get back to your starting position, pick up your weight with your right hand and pull it towards your chest. Repeat this process now with your left arm and keep alternating in this way.

Perform 10 reps and then move onto the next exercise. Aim to keep your rest to a minimum. Once you’ve completed all 5 exercises, have a 2 minute rest and repeat the circuit again. Aim to complete 3 rounds of the circuit.

Try the workout

Exercise 5: Standing Bicep Curls

Stand up straight with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for ab definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Perform 10 reps and then have a 2 minute rest before repeating the circuit again. Aim to complete 2 more rounds and you’re all done!

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Pull Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Sofa/bed

Fitness Space

 

4m x 4m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

10 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1-2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts in a number of different types meaning that you can focus on different areas of your body each day, week or however often you like to train. We aim to switch up these workouts for you each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals.

Follow this Pull Circuit Workout Guide at home 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 Pull Circuit Workout Guide can be performed in the comfort of your home or back in the gym once we reopen. You can access the workout wherever and whenever you like from your phone, laptop or smart device.  

Home Workout Safety Information

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

Gym - Wide Shot

Join our fun and inclusive fitness community

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

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

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

Functional Beginner Workout Guide | Staying Fit at Home

Functional Beginner Home Workout Guide
Functional Beginner Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional Beginner 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 Functional Beginner Workout?

Exercise within this functional workout guide help you with movements that you’re likely to repeat in daily life and if not, it’ll help you perform your daily activities a lot easier. See functional workouts as full body because they work on a number of muscles from all over your body all at once. A functional workout guide is great to follow at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

squat fitness exercises

What You Need For a Functional Beginner Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. All of exercises are bodyweight-focused exercises that you can do in the comfort of your own home or garden regardless of training experience and fitness ability.  

Exercise 1: Marching on the Spot

Ease yourself into this Functional Beginner workout with a 3 minute warm up. Simply march on the spot for the duration and try to keep your knees as high as you possibly can. It’s important that you work for the full 3 minutes to help you warm up.

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

Your second exercise in this workout guide is some squats to make sure we don’t neglect that lower body. 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.

Perform 15 reps followed by a 30 second rest.

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Exercise 3: Split Squats (Right)

This next exercise is split into two as you’ll be working one leg at a time. 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 of the reps.

Perform 10 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: 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.

Perform 10 reps followed by a 30 second rest.

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Exercise 5: Windmills

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

Perform 15 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Supermans (Alternate)

Lay flat on your stomach with your arms stretched out in front of you for this next exercise. 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 to your lower back.

Perform 6 reps followed by a 30 second rest.

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Exercise 7: Knee Press Ups

This is a modified version of a press up. Start with all fours on the ground and slightly lean forward so that your body is at a 45 degree angle but 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.

Perform 10 reps followed by a 30 second rest.

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Exercise 8: Front Rotations

For this next exercise, stand upright with your arms by your sides. Simply lift your arms up to shoulder height and rotate your arms in a circular motion. This is a great shoulder warm up and will help you to tone and condition your upper body.

Perform 2 sets of 10 reps with a 30 second rest after 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: Crunches

Now lay 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. 

Perform 2 sets of 10 reps with a 30 second rest after each set.

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Exercise 10: High Plank

Lay on your stomach with your legs out straight and your hands in front of your chest but close to your body. Next, push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position. Remember to keep your back as straight as you can – try not to arch your back as this could cause an injury to your back.

Hold this position for 30 seconds and then move onto the cool down.

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Exercise 11: Cool Down

For the Functional cool down, repeat the same movement you did for the warm up. March on the spot for 3 minutes but do this at a slower pace than you did to warm up and focus on lowering your heart rate and stretching your muscles with each step you take.

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 Helen as she guides you through this full Functional Beginner workout.

Functional Beginner Circuit Workout Guide Summary:

Goal

 

Improve wellbeing

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

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

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Total Body & Core Blast Workout Guide | Staying Fit at Home

Total Body/Core Blast Home Workout Guide
Total Body/Core Blast Home Workout Guide

Total Body & Core Blast Workout Guide at Home

At Xercise4Less Gyms, we want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. Despite gyms being closed under Government instruction, we want to help each one of you continue working on your fitness goals. Home workouts may be new to your gym routine but embrace is – you can still focus on your fitness at home and we want to encourage everyone to do so as part of our fun and inclusive fitness community.

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

What Is a Total Body & Core Blast Workout?

This is one of our most inclusive workouts because everyone is able to give it a go and work on improving their general fitness and wellbeing. Throughout this workout, you’ll be working every muscle in your body from your shoulders down to your calves. Once you’ve finished this workout, you’ll feel refreshed and positive. You may be a little sore so remember to stretch out your full body afterwards – follow one of our stretch workout guides to release stress and tension in muscles all over your body. Follow this workout guide at home and continue working on your fitness journey until our gyms are open again.

Man using Battleropes and Prowler

What You Need For a Total Body & Core Blast Workout

Not much really. Our workout guides are accessible to all so we try to minimise the need for gym-based equipment but feel free to follow this in the gym and include free weights equipment where to can. In this Total Body and Core Blast workout guide, you can use a weighted medicine blast for some of the exercises. If you have one of these at home – perfect! If not, use a household item alternative. This could be a football, a full water bottle or a 1kg bag of sugar – anything you can find with a good amount of weight behind it. If you have a skipping rope, you’ll need it for this workout and you’ll also need a coffee table or something you can step onto that will hold your bodyweight. It’s also important to create a dedicated and big enough space in your living room or garden to complete the workout comfortably. Don’t forget that you can follow this workout guide once our gyms re-open too. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Skipping

Let’s start this workout with something straight forward and simple. If you have a skipping rope, grab it and do some skipping for 1 minute. Don’t have a skipping rope? Not problem! Mimic the skipping motion on the spot by skipping side to side and moving your wrists in the same position. This is the perfect warm up exercise.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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: Ball Press Ups (Alternate)

For this next exercise, grab your medicine ball (or alternative) and get into a press up position. As you lower yourself into a press up, rest on your medicine ball with your left hand. Roll the ball over to your right hand and perform another press up. You may struggle with your balance but try your best to engage your core as this will help you perform the reps as strong as possible.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 3: Ball Press Ups

Stay in the same position for this next exercise but this time position the ball between both your hands and in the centre of your chest. Place both hands on your medicine ball or weighted equipment and lower yourself into a press up. Again, you may struggle with your balance but focus on hold this position as much as you can and tighten your core with each press up you perform.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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 Push & Side Kick (Right)

For this next exercise, start with your feet together and your ‘medicine ball’ in your hands. Push your ball out from your chest and then kick your right leg out to the side. Try to repeat this movement as fast as you can to burn calories fast to squeeze as many reps in possible into the 30 second work time.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 5: Skipping

Now we’re back to some simple skipping. Remember, if you haven’t got a skipping rope just mimic the skipping motion on the spot by skipping side to side and moving your wrists as if you were holding a skipping rope. This is the perfect warm up exercise.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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: Front Push Side Kick (Left)

Just like before, start with your feet together and your ‘medicine ball’ in your hands. Push your ball out from your chest and then kick your left leg out to the side. Squeeze as many reps in possible into the 30 second work time to burn calories and body fat as fast you can.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 7: Deadlift + Kick Forward (Right)

This is one of the more advanced movements within this workout guide but just perform the first couple of reps slow and steady to make sure that you perfect your form. Stand upright with your feet shoulder width apart and hold your ‘medicine ball’ in front of your chest. Keep your back and legs straight and bend down until you feel a pull in your hamstrings and then stand upright and kick out your right leg.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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

Exercise 8: Front Squat

Start with your feet shoulder width apart. Hold your medicine ball up to your chest and slowly sit down into a squat. This is a great exercise for your quads and glutes so focus on your legs the best that you can when performing this exercise.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 9: Skipping

Next, another round of skipping that will help to raise your heart rate and burn calories and body fat fast. Repeat the same movement at the first couple of times, giving your full energy throughout.

Complete this exercise for 1 minute and then move onto the next exercise.

Try the workout

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

Exercise 10: Front Lunge (Right)

For this next exercise, simply step out on your right left and lower yourself into a lunge. Push yourself upwards so that you’re stood with your feet next to each other. Return to a lunge on your right leg and repeat. Whilst performing each lunge, hold your medicine ball in front of your chest to add some weight and extra difficulty to this exercise.

Complete 2 sets of 30 reps. Rest for 30 seconds between each set and then move onto the next exercise.

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Exercise 11: Step Up Overhead Press

For this next exercise, there are few different elements to think about. Firstly, place your coffee table or step in front you – whatever you have chosen to use to step onto that can hold your body weight. As you step up on your right leg, thrust your left knee into the air to really target your right glute. You need to hold your ‘medicine ball’ as you do this because with each step, you should thrust your arms into the air and push weight above your head.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

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

Exercise 12: Front Push Squat

For this next exercise, stand with your feet shoulder width apart and hold your ‘medicine ball’ in your hands. Slowly sit down into a squat holding the weight up at your chest. As you come up from your squat, push your hands and your weight out from your chest. This builds it up to a full body movement working both your legs, shoulders and arms.

Complete 2 sets of 30 seconds work. Rest for 30 seconds between each set and then move onto the next exercise.

Try the workout

Exercise 13: Skipping

Now, let’s finish off this workout guide with one final round of skipping. Use up all your final energy to work towards your weight loss and improved fitness goals.

Complete this exercise for 1 minute and then move your workout is complete!

Try the workout

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 Mark as he guides you through this full Total Body and Core Blast workout.

Total Body & Core Blast Workout Guide Summary:

Goal

 

Weight Loss / Get Fit

Equipment

 

Medicine ball or household alternative (football, water bottle, tin of paint, bag of sugar)

Coffee table, sturdy storage box or stool

Skipping rope

Fitness Space

 

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

Level

 

Intermediate

Duration

 

30

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

3x a week

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses and types of training meaning that you can target areas of your body throughout the week. We aim to switch up these workouts regularly so that everyone has something to suit their fitness goals. 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 Total Body & Core Blast 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 Total Body & Core Blast Workout Guide can be performed in the comfort of your home or back in the gym. You can access the workout wherever and whenever you like from your phone, laptop or smart device.

Home Workout Safety Information

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

Spring Fitness - Main

Join our fun and inclusive fitness community

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

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

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

Functional 3 Workout Guide | Staying Fit at Home

Functional 3 Home Workout Guide
Functional 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional 3 Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of home workouts that will help 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 Functional 3 Workout?

Exercise within this functional workout guide help you perform movements that you’re likely to repeat in daily life and if not, it’ll help you perform your daily activities a lot easier. For example, balancing movements will help you in daily life and in your other gym sessions. See functional workouts as full body because they work on a number of muscles from all over your body. A functional workout guide is great to follow at the gym or at home; 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 Functional 3 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You can do this exercise with no equipment but to maximise it and increase your strength and stability, find a football and a mop or sweeping brush handle.  Make sure you have a big enough space in your house to complete the workout too so that you avoid injuries. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: One Leg Balance

Functional workouts will help you to improve your balance and stability – starting with our first movement. Step onto a raised platform with your left leg and try to keep your balance for as long as you can. Remember to hold your arms out at either side and focus on one static spot to help you keep your balance.

Hold this movement for 45 seconds if you can. Once the time 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: Right Leg Balance

Start off by standing up straight with your legs together and then step back onto the raised platform you used before. Push your left leg outwards slightly so that your body weight is resting on your right leg. To help with your balance, hold your arms out straight at either side.

Repeat 3 sets of 30 seconds followed by a 10 second rest after each set.

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Exercise 3: Left Leg Balance

Repeat the same movement as before, however this time on your opposite leg. This means that your body weight will now be resting your left leg and you’re using your right leg to help you to keep your balance.

Repeat 3 sets of 30 seconds followed by a 10 second rest after 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: Arch Chops

Pick up your football and stand upright with your leg hip width apart. Raise the football above your head and twist your body over to your right side and drop down to a slight lunge. As you twist your body over to your left, swing your arms and football over your head and to the other side. The faster you perform the reps, the more effective it’ll be for weight loss and fat burn.

Repeat 3 sets of 30 reps followed by a 15 second rest after each set.

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Exercise 5: Front Lunges

Hold your football in front of your chest and lunge forward on your left leg. Push through your heels and return back to your starting position. Continue repeating this movement either on your left leg or alternate until you’ve completed all of the reps.

Repeat 3 sets of 30 reps followed by a 30 second rest after 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: 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 exercises to engage your lower body muscles. Hold this movement for 30 seconds.

Repeat 3 sets of 30 second holds, followed by a 30 second rest after each set.

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Exercise 7: One Leg Deadlift (Right)

For this next exercise, start with your feet close together and hold your mop handle close to your hips. Simply kick your right leg backwards and lean forward with your body. Try to get your outward leg parallel to the ground whilst keeping your balance that best that you can. If you struggle to balance, only go as low as you can but focus on keeping your back straight to avoid any injuries.

Repeat 3 sets of 30 reps followed by a 10 second rest after 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 8: One Leg Deadlift (Left)

Repeat this movement again but this time kick out your left leg and rest your bodyweight on your right. Control this movement the best that you can and you’ll feel the effects in your hamstrings and your lower back.

Repeat 3 sets of 30 reps followed by a 10 second rest after each set.

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Exercise 9: Reverse Lunge Kick Ups

Stand with your feet around shoulder width apart and with your left leg, lower yourself into a reverse lunge. As you come up from your lunge, thrust your knee into the air. This kick up motion will tighten your core but also raise your heart rate to help you burn more calories. Alternate this movement between both legs as you complete the reps.

Repeat 3 sets of 30 reps followed by a 30 second rest after 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 Callum as he guides you through this full Functional 3 workout.

Functional 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Football

Mop/sweeping brush handle

Fitness Space

 

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

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts 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 Functional 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 Functional 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.

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

Functional 2 Workout Guide | Staying Fit at Home

Functional 2 Home Workout Guide
Functional 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional 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 Functional Workout?

Exercise within this functional workout guide help you perform movements that you’re likely to repeat in daily life and if not, it’ll help you perform your daily activities a lot easier. For example, box jumps or box step ups, help to strengthen your legs and generally increase your ease walking especially up some steps or a steep incline. Functional workout guides also help you improve your general fitness and wellbeing generally. See functional as full body because this workout includes exercises for various muscles from your upper and lower body. A functional workout guide is great to follow at the gym or at home; follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

fitness for life - sam chia step ups

What You Need For a Functional Workout

This workout guide was designed to complete at home so we’ve included no equipment to make your life that little bit easier. Keep a cushion or pillow nearby though as you can introduce it into the workouts to test your balance. It’s also important to create a big enough space in your house to complete the workout comfortably. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Hip Airplanes (Left)

Start the first exercise with your feet shoulder width apart. Slowly push your left leg backwards so that your weight is now resting your right leg. Then, twist your hips so that your left hip is pointing outwards and you’re facing out towards your left side. Return your left leg to the ground and repeat.

Repeat 3 sets of 30 seconds with a 10 second rest after 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 Airplanes (Right)

Now repeat this process on your right leg. If you’re struggling with your balance, keep your hands on your hips and focus on one static spot/object as you’re performing the reps. Don’t worry if you do struggle because your balance will improve as you go.

Repeat 3 sets of 30 seconds with a 10 second rest after each set.

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Exercise 3: Left Leg Balance

Start off by standing up straight with your legs together. Push your left leg outwards slightly so that your body weight is resting on your right leg. To help with your balance, hold your arms out straight at either side. If you want to increase the difficulty of this movement, stand on something like a cushion or raised platform with your right leg.

Repeat 3 sets of 30 seconds with a 10 second rest after 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: Right Leg Balance

Repeat the same movement as before but now stand on your left leg and push your right leg out to the side. Try to keep your balance for as long as possible – don’t give in!

Repeat 3 sets of 30 seconds with a 10 second rest after each set.

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Exercise 5: Hip Airplanes (Forward)

Start in the same position that you did for your side Hip Airplanes but now rest your weight on your left leg and kick your right leg backwards. Hold your arms out at either side to help you keep your balance whilst doing this. Then, return your right leg and step out onto your left. When you kick your leg back, lean forward keeping your body parallel to the ground as this will help you improve your balance.

Repeat 3 sets of 10 reps with a 30 second rest after 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: Hip Airplanes (Forward + Extension)

Repeat the same movement again, but this time as you lean forward, bring your arms together in front of your face then return to them to your sides. Keep repeating this movement until you’ve completed all of the reps.

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

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Exercise 7: Hip Airplanes (Reverse + Extension)

Get into the same position that you started in for the last two exercises; rest your weight on your right leg and kick your left leg backwards. Hold your arms out at either side to help keep your balance whilst doing this. Bring your arms in front of your face and then back slowly towards your starting position. As you’re lowering your leg to the ground take a step back onto your left leg. Repeat the same movement with your right leg – keep alternating your legs until you have completed all the reps.

Repeat 3 sets of 10 reps with a 30 second rest after 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 8: Low Lateral Jumps

Start this exercise by crouching down – your bodyweight should be resting on your hands and toes with your knees bent. Next, move your hands half a metre to the right and then jump with your body until you’re directly behind your hands. Repeat this movement until you’ve repeated all the reps.

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

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Exercise 9: Sit Through Slides

Next, get into a press up like position but with your knees slightly bent. You should be resting your bodyweight on all fours. Then twist your body to your right – so, you’re resting on your right arm and then kick your right leg out in front of you. Return to your starting position and then twist over to your left. Try to keep your bodyweight resting on your toes to make it slightly easier to manoeuvre from one side to the other. This movement is much better to slow down so that you can keep it nice and controlled.

Repeat 3 sets of 10 reps with a 30 second rest after 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 10: Slide Through Slides to Warrior Stance

Now that you’ve mastered the ‘Sit Through Slide’ movement, let’s progress to the next level. This time, as you slide your leg back in towards your body, jump up into a low squat position.

Repeat 3 sets of 10 reps with a 30 second rest after 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 Mark as he guides you through this full Functional 2 workout.

Functional 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

29 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts 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 Functional 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 Functional 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.

MMA Cage Workout Guide - Main

Join our fun and inclusive fitness community

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

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

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