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.

Try the workout

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.

Try the workout

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

Total Body (Time Based) Workout Guide | Staying Fit at Home

Total Body Home Workout Guide
Total Body Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Total 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 a Total 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.  

This particular workout includes only bodyweight exercise which means everyone regardless of ability can get involved. If you’re short for time or want to do one really effective workout, full body workouts are the way forward. A full body workout 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.   

Strengthening Exercises

What You Need For a Total Body Workout

Nothing besides yourself! This is workout requires no equipment (besides optional bits) as it’s a mixture of bodyweight exercises that you can perform no matter your ability, age or gender. Create a big enough space in your house to complete the workout comfortably. For example, there some jumping and stretched movements, so just allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open. Now, grab your gym kit and a comfortable pair of trainers and let’s go!

Exercise 1: Jumping Jacks

Let’s get warmed up! Start with your feet together and your arms by your side. As you jump, your arms need to go into the air above your head and your legs need to be shoulder width apart. Pick up the pace as you perform each rep to get your heart rate up.  

Complete each exercise for 30 seconds followed 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 2: Press Ups

To perform a bodyweight press up safely, you have two options. The first option is to lie flat on your stomach with your hands in front of your chest but close to your body, and 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.  

Complete each exercise for 30 seconds followed a 30 second rest.  

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Exercise 3: Plank (High)

For this next exercise, get yourself into the same position as the last exercise. Rest your weight on your hand and simply hold this moment as long as you. If you struggle to hold it, take the movement down to your knees. Just 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.  

Complete each exercise for 30 seconds followed 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: Laying Leg Raise

Start this exercise again by laying flat. Focus on crunching your upper body like you just did with a 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.  

Complete each exercise for 30 seconds followed a 30 second rest.  

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Exercise 5: Jumping Jacks

Back to some more jumping jacks to get that heart rate up again. Perform them exactly as you did before. Try to keep your head up and complete them as many as you can in 30 seconds. Can you beat the amount you completed last time?  

Complete each exercise for 30 seconds followed 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: Lunges

To perform a lunge safely, simply put one leg out in front of the other and lower yourself towards the ground. Start with your left leg in front and then stand up and swap over to your right leg. Keep alternating these legs and see how many you’re able to fit into a 30 second timeframe.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 7: Shoulder Press

Now let’s work our shoulders with a simple shoulder press. Grab some weighted equipment (if you have dumbbells, perfect, otherwise just grab household items like tins/jars or a water bottle) 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.  

Complete each exercise for 30 seconds followed 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 8: Hip Thrusts

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

Complete each exercise for 30 seconds followed a 30 second rest.  

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Exercise 10: Dive Bomber Press Ups

This is a great stretch-like exercise that will help you to complete future home workouts and gym workouts with ease. To start, get into a press-up position and then lean back and stick your bum into the air as far as you. Next, lower your chest to the ground and lean back to stretch your back. Hold this for a couple of seconds and then return to the starting position.  

Complete each exercise for 30 seconds followed 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 10: Mountain Climbers

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

Complete each exercise for 30 seconds followed a 30 second rest.

Try the workout

Exercise 11: Squat Jumps

Stand with your feet shoulder width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.  

Complete each exercise for 30 seconds followed 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 12: Forward Squat Jumps

Make sure you have enough space before starting this exercise as you’re going to be travelling across the room. Stand with your feet shoulder width apart and squat. Then, swing your arms to build momentum and jump forward and lower your body into another squat. Perform 5 squat jumps and then run back to your starting position and repeat.  

Complete each exercise for 30 seconds followed a 30 second rest.  

Try the workout

Exercise 13: Jumping Jacks

Your last exercise is one final round of jumping jacks. So, use the last bit of energy you’ve got to perform strong and speedy reps and finish this workout off well. 

Complete each exercise for 30 seconds followed a 30 second 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 Laura as she guides you through this full Total Body workout.

Total Body Workout Guide Summary:

Goal 

 

Weight Loss / Get Fit 

Equipment 

 

Dumbbells, chair and sofa  

Fitness Space 

 

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

Level 

 

Beginner  

Duration 

 

40 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts 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 Total Body Time Based 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 Time Based 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