Upper Foam Roll Workout Guide | Staying Fit at Home

Upper Foam Roll Home Workout Guide
Upper Foam Roll Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Upper Circuit Workout Guide at Home

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

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

What Is an Upper Foam Roll Workout?

Using a foam roller will help you to stretch out your muscles after a few days of intense exercise. On your day off or after your session, use a foam roller to release tension from your muscles and recover before you start your next session. Once you’ve completed this foam roll workout, you’ll increase your mobility and flexibility for your next upper body session.  

Man using Foam Roller

What You Need For an Upper Foam Roll Workout

All you need a foam roller and a comfortable large exercise space so that you can complete each of the stretches with ease.

Exercise 1: Upper Back Roll

Lay down with your back on the floor. Place your foam roller underneath your upper back and place your feet flat on the floor. Cross your arms across your chest and push backwards on your heels to roll your body backwards and forwards to release your back muscles.

Complete 2 sets of 20 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: Lattisimus Roll (Left)

Release the tension in your lats which are located at your sides and towards your lower back. Lay on your left hand side and bend your knees. Place the foam roller near your armpit and lay your arm flat. Roll your body up and down to complete the reps.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Lattisimus Roll (Right)

Roll over to your right hand side and repeat this same movement to focus on your lats.

Complete 2 sets of 20 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: Chest Roll (Right)

Turn over to lay on your stomach and your foam roller placed underneath the right hand side of your chest. Lay your right leg flat and bring your left knee upwards. Roll on your chest up and down on your right hand side to release your tight chest muscles.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Chest Roll (Left)

Stay in the same position but now move the foam roller over to your left hand side and push towards your left to release any muscle tension.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:

Not sure how to perform each exercise? Want someone to coach you through each movement? Watch our Personal Trainer Mark as he guides you through this full Upper Foam Roll Workout.

Upper Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Upper Foam Roll 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 Foam Roll 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.

Woman in Free Weights

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

Lower Foam Roll Workout Guide | Staying Fit at Home

Lower Foam Roll Home Workout Guide
Lower Foam Roll Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Lower Foam Roll Workout Guide at Home

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

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

What Is a Lower Foam Roll Workout?

Using a foam roller will help you to stretch out your muscles after a few days of intense exercise. On your rest day or after your session, use a foam roller to release tension from your muscles and recover before you start your next session. Once you’ve completed a foam roll workout, you’ll increase your mobility and flexibility for your next session.  

Foam Roller

What You Need For a Lower Foam Roll Workout

All you need a foam roller and a comfortable, large exercise space so that you can complete each of the stretches with ease.

Exercise 1: Quadriceps Roll

Lay on your stomach with your foam roller under your hips. Your hands need to be flat on the floor to make this exercise easier to complete. Once you’re in the starting position, simply rock on your arms forwards and backwards so that the foam roll is moving up and down your quads.

Complete 2 sets of 20 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: Side Roller (Left)

Turn over to your left hand side and again, place the foam roller on your hips but this time put your left elbow flat on the floor. You might want to use your right hand to support yourself. Again, simply roll up and down to release tension in the side of your legs and glutes.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Side Roller (Right)

Roll over to your right hand side and repeat this movement again.

Complete 2 sets of 20 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: Calf Roll

Sit on the floor with your legs out in front of you for this next exercise. Place your foam roller underneath your calves and lift yourself up so that your bum is off the floor and your bodyweight is resting your hands. Push your body forwards and backwards to release tension in your calves.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Hamstring Roll

Stay in the same position but now bring the foam roller underneath your hamstrings. Again, lift your bum off the floor and roll your body back and forth to really stretch out your hamstrings the best that you can.

Complete 2 sets of 20 reps with a 30 second rest between each set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Lower Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

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

Home Workout Safety Information

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

Cardio Overview - X Trainer

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

Balance 2 Workout Guide | Staying Fit at Home

Balance Home Workout
Balance Home Workout

 *Check out ALL of our @Home Workout Guides*

Balance 2 Workout Guide at Home

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

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

What is a Balance 2 Workout?

Our balance workout guide is made up of low intensity exercises and stretches that will help you to work on your balance and stability. Whilst you can’t get to the gym, why not try something new? Now that you’ve got a bit of extra time on your hands, work on something that you otherwise neglect or don’t prioritise. Following a balance workout guide will help you with your training routine once our gyms re-open because you’ll be better on your feet when performing squats, lunges and deadlifts etc. If your balance is one of your problem areas or if you’re keen to focus on a new area of fitness, give this balance workout guide a try and improve your stability.

Balance on Exercise Ball

What You Need For a Balance 2 Workout

Nothing. This workout guide is made up with a mixture of bodyweight exercises that you can complete at home. It’s important to create a lot of space in your workout area for you to work on this as you don’t want to knock anything over in your home/garden and injury yourself. Test and improve your physical and mental strength with this balance workout guide.

Exercise 1: Windmill

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

Complete this exercise for 35 seconds followed by a 10 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Knee Up to Overhead Lunge

For this next exercise, stand upright and bring your right leg in towards your chest. Wrap both hands around your knee to stretch your leg. Next, lower yourself down into a lunge on your right leg and then thrust your arms into the air. Push on your right heel to stand upright again and then repeat this movement with your left leg.

Complete this exercise for 40 seconds followed by a 15 second rest.

Try the workout

Exercise 3: Hop and Stand (Right)

Stand upright with your legs together and simply hop forward on your right leg and hold your bodyweight on your right leg; your left leg needs to stay off the floor. Hold this for a couple of seconds and then move back to your starting point.

Complete this exercise for 45 seconds followed by a 25 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: Hip Airplanes (Right)

Stand with your together and slowly push your right leg backwards so that your weight is now resting your left leg. Then, twist your hips so that your left hip is pointing outwards and you’re facing out towards your right side. Return your left leg to the ground and repeat.

Complete 2 sets of this exercise. The first set should be 40 seconds followed by a 15 second rest and the second set should be 40 followed by a 30 second rest.

Try the workout

Exercise 5: Standing Knee Raises

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

Complete this exercise for 45 seconds followed by a 20 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: Hop and Stand (Left)

Repeat the same exercise as before but now on your left leg. So, stand upright with your legs together and simply hop forward on your left leg and hold your bodyweight here for a couple of seconds. Try not to put your right foot down and you’re trying to improve your balance. The longer you can hold this position, the better. 

Complete 2 sets of this exercise. The first set should be 45 seconds followed by a 20 second rest and the second set should be 40 followed by a 30 second rest.

Try the workout

Exercise 7: Hip Airplanes (Left)

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

Complete 2 sets of this exercise. The first set should be 40 seconds followed by a 15 second rest and the second set should be 40 followed by a 30 second rest. Once you’ve completed your final rest, start completing all the exercises again until you’ve completed two rounds.

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 Balance 2 Workout.

Balance 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

23 minutes

Days per week

 

2

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Balance 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 Balance 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.

Barbell Weighted Plates

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

Balance Workout Guide | Staying Fit at Home

Balance Home Workout
Balance Home Workout

 *Check out ALL of our @Home Workout Guides*

Balance 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 Balance Workout?

Our balance workout guide is made up of low intensity exercises and stretches that will help you to work on your balance and stability. Whilst you can’t get to the gym, why not try something new? Now that you’ve got a bit of extra time on your hands, work on something that you otherwise neglect or don’t really think about. Following a balance workout guide will help you with your training routine once our gyms re-open because you’ll be better on your feet when performing squats, lunges and deadlifts etc. If your balance is one of your problem areas or if you’re keen to focus on a new area of fitness, give this balance workout guide a try and improve your stability. 

circuit training workout - lunge

What You Need For a Balance Workout

Besides yourself, nothing. It’s important to create a lot of space in your workout area for you to work on this as you don’t want to knock anything over in your home/garden and injury yourself. Test and improve your physical and mental strength with this balance workout guide.   

Now, grab your gym kit and a comfortable pair of trainers and let’s go!  

Exercise 1: Hip Airplanes (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Hip Airplanes (Right)

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

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

Try the workout

Exercise 3: Hip Airplanes (Forward)

Now that you’ve worked both your right and left sides and you’ve warmed up, it’s time for something slightly different. Start in the same position but now rest your weight on your left leg and kick your right leg backwards. Hold your arms out at either side to help you keep your balance whilst doing this. Then, return your right leg and step out onto your left. When you kick your leg back, lean forward keeping your body parallel to the ground as this will help you improve your balance.  

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Low Lateral Jumps

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

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

Try the workout

Exercise 5: Sit Through Slides

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

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 Balance workout.

Balance Workout Guide Summary:

Goal 

 

Get Fit 

Equipment 

 

None required

Fitness Space 

 

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

Level 

 

Beginner 

Duration 

 

25 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1-2 times a day  

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a wide range of exercise styles and formats. 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 Balance 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 Balance 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

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