Upper Circuit Workout Guide | Staying Fit at Home

Upper Body Home Workout Guide
Upper Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Upper Body 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 an Upper Body Workout?

The upper body circuit that we’ve created will help you to get fit whilst strengthening and toning your upper body. The workout guide is made up for 6 different exercises which all target a different part of your upper body – it’s one of our shorter workout guides so feel free to repeat the circuit more than onceThe main focus of this workout is to build up a bit of strength (and maybe even more confidence) in your upper body for a few different reasons. This may be because you want to grow your muscles and have more defined muscles, you may just want to feel fitter and healthier or you might be looking to tone and condition your body. Either way, this upper circuit is perfect for you. It’s easy to perform at home so get practicing and get your form right and once our gyms re-open, you can use our quality equipment and facilities to boost your fitness levels even further.  

Bicep workouts - woman curl

What You Need For an Upper Body Workout

To complete this workout, you only need a few simple household items. You’ll need to push against a wall, have access to an upright stable chair and if you have a yoga mat, that’s great but if not just find a comfortable spot on your carpet or rug. For a couple of exercises, you’ll need some dumbbells. We understand not everyone has access to these so if you don’t have any, improvise the best you can. Use some household items such as bags of sugar, tins/jars or even a bottle of washing detergent – now is the time to get creative. In our gyms, we provide access to a wide selection of free weights equipment including dumbbells, kettlebells and barbells to help you follow this workout guide in the future. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Wall Press Ups

Start by facing the wall and step about a metre away from it and then lean forward so that your hands are facing flat onto the wall. Your hands need to be shoulder width apart. Now, lean your body towards the wall so that your bodyweight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms, shoulders and chest. 

Perform this exercise for 30 seconds followed by a 2 minute 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: Chair Tricep Dips

Sculpt and toning 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. Now, sit on the floor with your back to the chair. You should have your feet flat on the floor with your knees up too. Put your hands onto the seat of the chair and lift your body upwards and then lower your body so that your bum nearly touches the floor. Lift yourself up and extend your arms so that you’re in your original position and repeat.  

Perform this exercise for 30 seconds followed by a 2 minute rest.  

Try the workout

Exercise 3: Seated Bent-Over Rows

You’ll need your dumbbells for this one. Not got any? Pick up your substituted household items instead. Using the same chair as the last exercise, sit down and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working as your perform each rep. 

Perform this exercise for 30 seconds followed by a 2 minute 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: Standing Lateral Raises

Keep hold of your ‘dumbbells’ because you’ll need them again 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 this exercise for 30 seconds followed by a 2 minute rest.  

Try the workout

Exercise 5: Wide Press Ups

Now back to some press ups, however, these are slightly different and slightly more challenging. 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.  

Perform this exercise for 30 seconds followed by a 2 minute 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: Seated Bicycles

Now let’s finish off our circuit with a core-focused exercise. Sit on the floor with your upper body in crunch position. Hold your bodyweight onto your hands behind you and lift your feet off the ground. Start performing the exercise by performing a cycling motion with your legs and bring your knees into towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results. 

Perform this exercise for 30 seconds followed by a 2 minute rest.

Try the workout

Watch Our Personal Trainer Video:​

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

Upper Circuit Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items. 

Wall, chair and yoga mat (optional) 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

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

HIIT Box Jumps

Join our fun and inclusive fitness community

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

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

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

Abs 2 Workout Guide | Staying Fit at Home

Abs 2 Home Workout Guide
Abs 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs 2 Workout Guide at Home

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

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

What Is an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your abs. We guarantee that you’ll feel better after completing these exercises; just 20 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.

get rid of your love handles - plank

What You Need For an Abs 2 Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat, that’ll help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the sit ups and/or Russian twists but it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Crunches

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

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Side Plank (Left)

To perform a side plank safely, make sure you have plenty of space the floor. There are a couple of ways to perform a side plank. Option 1, lay on your left side and rest your elbow onto a cushion (optional) for support and elevate your body, resting your weight on your arm and feet. Option 2, if you struggle to hold yourself up with your legs straight, push the weight up from your knees instead. You could either hold this weight for 30 seconds or perform 10 reps dipping your hip to the floor depending on how much you want to push yourself.  

Repeat 3-5 sets of 10 reps (or a 30 second hold) with a 2 minute rest between sets.  

Try the workout

Exercise 3: Side Plank (Right)

Roll over to your right side and perform the slide plank exactly the same way as you just did on your left hand side. You should start to feel a pull and burn in the side of your stomach, this is  a good thing because you’re working your core – specifically your obliques. 

Repeat 3-5 sets of 10 reps (or a 30 second hold) with a 2 minute rest between sets.   

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sit Ups

A sit up is a firm ab workout favourite as it helps to strengthen your core and define your abdominal muscles. To perform a sit up, lay down with your knees raised and feet flat. Next, simply sit all the way up so that you’re touching your knees. Repeat this movement until you complete 10 reps. If you want to step up the intensity of the workout, hold your weighted equipment in front of you when performing your sit ups.

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: V-Sit Leg Extensions

The final exercise is a combination movement that works both your core and your legs. Sit down on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it too difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Watch Our Personal Trainer Video:​

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

Abs 2 Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Optional: Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Cushion or pillow 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

20 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

 

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. 

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

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

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

Home Workout Safety Information

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

Transformation Camp Group Shot

Join our fun and inclusive fitness community

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

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

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

Abs Workout Guide | Staying Fit at Home

Abs Home Workout Guide
Abs Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Abs Workout Guide at Home

We want to ensure everyone is still able to stay fit, active and continue working towards their fitness goals. At Xercise4Less Gyms, we’ve put together a number of workout guides that will help each and every single one of you focus on your fitness whilst at home, despite our gyms being closed on Government instruction from the 20th of March 2020. We want to keep you motivated to smash your fitness goals whilst encouraging you to join our fun and inclusive fitness community.  

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

What Is an Abs Workout?

Your abdominal muscles (abs) all sit in your stomach and by working these muscles in dedicated ab workouts, you’ll start to notice more definition on your stomach and could even work towards having a 6-pack! This abs workout has been put together by our expert personal trainers who want to keep you motivated during this time and help you to keep working towards your fitness goals. Follow this range of movements and embrace the burn in your abs. We guarantee that you’ll feel better after completing these exercises; just 20 minutes of exercise will have a positive impact on your mental wellbeing and will give you an extra bit of motivation and energy.  

Abs Workout - Main

What You Need For an Abs Workout

This is one of our non-equipment workouts so all you need is a bit of dedicated space in your home to work on these. All of the exercises are floor-based, so if you have a yoga mat that may help to give you a bit of support extra. If not, just find a comfortable spot on your carpet or rug. To maximise this abs workout, you could use some weighted equipment for the crunches and Russian twists but it’s up to you. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to help you push yourself. If you have this type of equipment in the house, choose a comfortable weight and start following the workout. If you don’t have weighted equipment, use household items instead. Grab a couple of tins or fill up a water bottle. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Crunches

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

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Laying Leg Raises

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with the crunch but also bring your knees in towards your stomach at the same time to put more pressure on your core. Hold this for a couple of seconds and then stretch your stomach out by laying flat again. This is one rep. 

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

Exercise 3: V-Sit Leg Extensions

Stay on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it difficult, place your arms down at your side to support you. 

Repeat 3-5 sets of 10 reps with a 2 minute rest between sets.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Leaning Bicycles

Now, let’s really target that lower stomach – the most stubborn part! Sit slightly leaned back with your weight resting on your elbows but keep your legs out straight in front of you. Start performing the exercise bperforming a cycling motion with your legs and bringing your knees in towards your chest. Try to keep as much control of your legs as you can because this is what will allow you to really work your abs. Also, squeeze your core as you’re performing the exercise for the best possible results.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.   

Try the workout

Exercise 5: Russian Twists

This is one of the exercises you can use your weighted equipment for if you wish, but it’s optional. Sit on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Reverse Crunches

Our last movement is simply the opposite of your first movement in this abs workout. To perform a reverse crunch, start by lying flat on the floor with your knees up. Next, roll backwards whilst pushing your legs straight into the air and then return to your starting position. This will target your abs and help you to build up some strength across your core.  

Repeat 3-5 sets of 10 with a 2 minute rest between sets.

Try the workout

Abs Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required 

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

20 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. 

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

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

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

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Full Body Workout Guide | Staying Fit at Home

Full Body Home Workout Guide
Full Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Workout Guide at Home

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

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

What Can I Expect From a Full Body Workout?

Throughout this workout, you’ll be working a variety of muscles and target areas. The great thing about a full body workout is that you can focus on a number of different areas at one time. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body will push you and your body to achieve amazing things and once it’s all over, your whole body will thank you for it! This workout includes push and pull movements – this variety will allow you to tone and condition your body and finish feeling positive and satisfied. This full body workout guide has been created by our expert trainers; follow the guide at home and continue working on your fitness journey until our gyms are open again.   

Cardio Overview - Rowing Machine

What You Need For a Pull Workout

To maximise this full workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. 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 two carrier bags of tins and jars and hold them in each handYou could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. You can still perform these exercises without weights if you like, it’s up to you. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Squats

Ease yourself into this full body workout and warm up your legs with some simple air squats. Stand upright with your legs shoulder width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. It’s important to keep your back straight to avoid injury. Try not to hunch your back. Keeping your head upright and facing forwards will help you to get the correct posture.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set. 

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Bulgarian Split Squat (Left Leg)

Now that your legs are warmed up, let’s move onto a Bulgarian Split Squat to really target your lower body. Firstly, you need a piece of furniture that is knee height that you can rest one foot on – something hard like a dining chair or coffee table. Stand up straight, grab your dumbbell or ‘weights’ in either hand and put your right leg out in front of you. Now rest your left foot on the chair or table. Keep your balance the best you can and slowly squat downwards. You should feel this working your quads and glutes.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Bulgarian Split Squats (Right Leg)

This exercise is the same as before, just with the opposite leg. So, start with your left leg out in front this time and place your right foot onto the chair/table and start performing the Bulgarian Split Squats. If you’re struggling with the balance, try to focus on one object in the room as it’ll help you stay steady

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Table Press Ups

Now we’re moving onto some upper body movements. Push your chest muscles with this next exercise – table press ups. Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table. This will put pressure on your arms and chest and push them to get stronger.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 5: Shoulder Press

Continue working that upper body with a shoulder press. Grab your weighted equipment and stand upright. Start with your hands at either side of your shoulders and push them upwards until your arms are fully extended. This is one rep. Work on really toning and defining your shoulders with this challenging and effective upper body exercise. Standing up whilst performing this exercise also engages your core. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Seat Bent-Over Rows

For this exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 7: Standing Bicep Curls - Alternate

A bicep curl is a really simple but effective exercise for your arms to help build strength. Stand upright 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 abdominal definitionTo 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.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 9: Board to Mountains

This is more of an advanced movement but don’t let that put you off! Firstly, get yourself into a press up position with your weight resting on your hands. Then, push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Full Body Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Chair, dining table, coffee table 

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

1 or 2 times a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a mixture of types including a wide range of exercises meaning that everyone can focus on their body goals and fitness aims throughout the time that you’re exercising from home. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. 

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

Home Workout Safety Information

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

Ladies Only 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

Push Workout Guide | Staying Fit at Home

Push Home Workout Guide
Push Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Push Workout Guide at Home

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

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

What Is a Push 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 air. 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.   

What You Need For a Push Workout

To maximise this push workout routine, you’ll need some weighted equipment. In our gyms, we provide access to dumbbells, kettlebells, barbells and wide selection of free weights equipment to follow this workout guide. 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 two carrier bags of tins and jars and hold them in each hand You could use water bottles, boxes or bottles of washing detergent – now is the time to get creative. Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Split Squat (Right Leg)

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

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Split Squats (Left Leg)

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

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 3: Press Ups

Our third exercise is really effective for increasing your upper body strength both in your chest and arms. To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Sissy Squat

Tone and sculpt your quads (thighs) with this great exercise. To perform a sissy squat, you don’t need weighted equipment but you do need to rest your feet under something that hold your bodyweight. This could be your bed or sofa; something that you can squeeze your feet underneath. Once you’re in position, simply sit back into a squat position with your hands either on your hips or across your chest to help you balance. You should feel this in your upper thighs. If you struggle, swap this out with a simple squat instead but try to really focus on the depth of your squat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chair Tricep Dips

Now let’s start working on sculpting and toning our upper arms! A chair tricep dip needs to be performed on a hard upright chair, so please avoid doing this on a sofa or arm chair. Check that the chair can withstand your bodyweight before completing a single rep. To start, sit with your back to the chair and your feet flat on the floor with your knees up. Put your hands onto the seat of the chair and lower your body so that your bum nearly touches the floor. Fully extend your arms so that you’re in your original position and repeat.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Lateral Raises

Continue working on your upper body strength by moving onto a lateral raise exercise. Start by standing 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 10-15 times.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 7: Wide Press Ups

Now back to some press ups, however, these are slightly different. By completing a wide stance press up, you’re focusing purely on your chest muscles. Complete this exercise similarly to how you did earlier but this time, start with your hands at either side of your chest and keep them wider apart throughout your sets. Again, feel free to drop on your knees if it makes it slightly easier for you. Just remember to not let your body hit the floor, always hold your bodyweight instead. 

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.  

Try the workout

Exercise 8: Laying Leg Raise

Now to finish off our push workout in the best possible way – by working our core and abs. To perform this exercise, start by laying flat on the floor. Then, slowly bring both of your knees in towards your stomach whilst slightly lifting your body up into a crunch position at the same time. Hold this for a couple of seconds and then return to the flat starting position. This will help to tone your stomach and help you to work towards having defined abdominal muscles.  

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Push Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

Dumbbells > If you don’t have this equipment try alternatives  

like 1kg of sugar, bottles of water, tins of beans or other household items. 

Chair, sofa/bed  

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

30 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 pull, push, full body and abs meaning that you can focus on 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 Push 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 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

Optimising Your Sleep: Improve Physical And Mental Health

Optimising Sleep - Feature
Optimising Sleep Blog - Main

How sleep can help boost your health and fitness

These are uncertain and difficult times for all of us, as the Covid-19 pandemic is undoubtedly causing great levels of concern. We may be required to stay in our homes for the imminent future, but that does not mean we cannot keep up with our fitness and health. Sleep is a vital component of health, and it is imperative we adapt our lifestyles during these unprecedented times to ensure we get the required amount of rest, improving our fitness and immune system through the on-going Covid-19 situation.

Finding a consistent sleeping pattern to boost your health and fitness

Whether you are able to work from home, have to look after your children or are self-isolating, there are a number of ways in which you can keep on top of your mental and physical health throughout this period of containment. It may sound simple, but even having yourself a regular sleeping pattern can be a key component of building your fitness. The NHS recommends a sleep of 8 hours is a healthy amount for our bodies to relax and reset during the night, preparing ourselves for the rigours of the following day. But how do we go about ensuring we get in our 8 hours?

Follow these 3 simple steps to optimise your sleep and fuel your fitness.

1. Exercise promotes more efficient sleep

Exercise is one of the quickest wins we can have to get a better night’s sleep. Getting into a regular pattern of exercise can really pay dividends not only for your fitness, mental health and confidence, but it can also enable your body to relax on a night, ensuring you get the required amount of sleep to wake up healthier and in better condition.

Whether you have home gym equipment, the space to store home gym equipment or you are relying on core exercises you can still benefit hugely from training either in the morning or before you go to bed – there is no right or wrong time of day to workout. Exercise supports your ‘body clock’, allowing your body to understand the time of day and the situation better. This will allow your body to realise that it is night time, therefore getting ready to shut down and giving you a better chance of optimising your sleep.

The main objective is to get your hear rate going, improving circulation and blood flow for a healthier body and a healthier you. Having a good sleeping pattern will certainly benefit your fitness.

Optimising Sleep Blog - Home Exercise

2. Pay more attention to what you eat and drink

This may sound like a bit of a given, but it is vitally important nonetheless. As we are embarking on an unusual circumstance of being indoors, away from society and away from our daily routines for a while, nutrition will become a key component to your fitness and sleeping pattern. Lets be honest, we all have a craving for ‘comfort food’ every now and then, and being at home for the majority of the day is a temptation we can all do without.

Instead of going into your cupboard for your favourite packet of crisps, or biscuit, make sure you are training yourself to think about what you are putting into your body. Replenishing yourself with the right fuel is vital for preparing your body for a healthy sleep. Try to avoid heavy or large meals within a couple of hours of when you would usually go to bed. So, if your bedtime is usually at 10pm, you shouldn’t be having a big meal after 8pm, for example.

If you like a hot drink before going to bed, why not substitute your tea of coffee for a Chamomile tea? This helps to boost your immune system, reduce anxiety and depression and improve skin health. In addition, chamomile tea has some unique properties that may improve sleep quality. Fruit and vegetables of course are always encouraged, but the main threat to your sleep would be putting caffeine, sugar and carbohydrates into your body relatively close to when you would like to sleep.

Optimise Sleep Blog - Healthy Food

3. Relax your mind

  • A good sleep can be achieved by keeping your mind relaxed in the evening, especially if you have had a busy day working from home or looking after the kids. Having a warm bath will help your body and mind prepare for sleep, or even participating in light exercises such as yoga can relax your body and mind for sleep.

 

  • Put your mobile phone on ‘do not disturb’ or stop scrolling through your social media accounts once you are in bed. This will keep your mind occupied and distracted, hindering the sleep hormone ‘melatonin’ from being released. Reading a book, however, can help, but it is better to read on your sofa or chair rather than in bed. Keep your bedroom for sleeping in.

 

  • If you have to do a few hours of work on an evening, like catch up on emails or update a spread sheet, then try to give yourself at least an hour of relaxation before going to bed. This will help your mind switch off from work and forget the issues of the day, allowing you to focus on sleeping.
Optimising Sleep Blog - Do not disturb

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 Home Workout | Staying Fit at Home

Pull Home Workout Guide
Pull Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull 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 Workout?

Our first workout guide is focused on a ‘pull’ workout. If you’re not familiar with this style of training, let us explain. It’s a specific type of workout that means that your body is working on pull movements. For example, pulling a dumbbell 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 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. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Exercise 1: Seated Bent-Over Rows

For this first exercise, you need a dumbbell in each hand. If you haven’t got dumbbells, fill up a couple of water bottles and hold one in each hand. You could also grab a couple of tins and hold one in each hand or fill up a couple of bags of numerous tins for additional weight. Next, find a chair in your house (avoid sort furnishing like a sofa or armchair) and hold your ‘weights’ at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up to your hips. You should feel your back muscles working as your perform each rep.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Standing Shrugs

Keep hold of your weights, you’ll need them for this next exercise – standing shrugs. Stand up straight with your arms and ‘weights’ either side of you. To perform this exercise, simply shrug your shoulders and bring them as close to your ears as you possibly can. This will work the muscles in your shoulders and traps and increase your upper body strength. Slowly return your shoulders to a comfortable position and then repeat all the exercises in the set.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

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Exercise 3: Hip Thrusts

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

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

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 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Kneeling Nordic Curl

For this one, you’ll need to grab your ‘weights’ again and get into a comfortable kneeling position on the floor. Keep your body upright with your arms out in front of you holding your weighted equipment. It’s important to keep your back straight when performing this exercise and not to hunch over. To perform this exercise, start leaning back until you feel a pull in your hamstrings and then return to your original straight position. This is working on your quad muscles and will help to strengthen them.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

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Exercise 5: Hammer Curls

Let’s move back to some upper body movements. Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further than the other for additional support and then pull your arms up towards your shoulders. Try to squeeze your arms and hold each rep for a couple of seconds to really work the muscle.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

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 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Side Raises

To perform this exercise, hold your ‘weights’ at either side of your body, keep your back straight and raise your arms out at the side as high as you can. Return your arms to your side and then pick up some momentum to repeat the movement again. It’s important to control the movement as best as you can – possibly even drop to a lighter weight to gain control. Side raise exercises work your shoulders and improve your upper body strength when performed correctly.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

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Exercise 7: V-Sit Leg Extension

Our final exercise is a combination movement that works both your core and your legs. Sit down on the floor and get into a ‘v-sit’ position. This means shaping your body like a V – with your torso slightly leaning back and your legs pointing slightly upwards. Put your arms out in front of you and slowly bring your legs into your chest and then extend. Alternate the leg movements to perform an individual rep. Try to keep your feet off the floor but if you find it difficult, place your arms down at your side to support you.

Repeat 3-5 sets of 10-15 reps with a 30 second rest between each set.

Try the workout

 *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 Lewis as he guides you through this full Pull Workout.

Pull Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells > If you don’t have this equipment try alternatives like 1kg of sugar, bottles of water, tins of beans or other household items.

Table and chair

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 pull, push, full body and abs meaning that you can focus on 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 Pull 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 Pull 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.

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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