The Importance of Stretching and Cooling Down

Man Stretching Legs Outside
Man Stretching Legs Outside

Stretching Every Day has Many Benefits

How often do you take the time to stretch before and after your workout? We provide all of our Xercise4Less members the opportunity and space to stretch in our clubs as we understand the importance of doing so. Stretching after your gym session especially helps you to release any built up tension in your muscles, reduces the chance of DOMs the following day(s) and prevents any injuries.

Whilst you’re working at home, make sure that you’re finding the time after your workout to stretch and cool down. It doesn’t have to be long but it should always be done. Just as you’d perform a safe warm up before your workout, you need to cool down too. Stretching helps you to return your heart rate to a normal rate and is crucial for muscle recovery.

Woman Stretching on Yoga Mat

Make Time for a Cool Down

A cool down at the end of every workout is really important. It doesn’t have to be long but it should be done every time you work out. Whether you take 5 minutes or 25 minutes, set aside some dedicated time once your workout is done to really stretch out your body and return your body to its normal working rate.

A cool down and stretching session should always focus predominately on the key muscles that you’ve worked during the workout. This can be much more straight forward on a leg day or arm session in the gym but if you’re doing HIIT or Full Body workouts at home, aim to do full body cool downs to avoid any injury or pain the following day(s).

After a full body session, stretch out your quads and hamstrings the best that you can. You don’t want these to be tight the next day as this can cause discomfort. Next, stretch out your calves. Once your leg muscles are stretched and cooled down, move up towards your core, back, arms and shoulders. You should physically feel a release and pull on your muscles which clearly shows that they’re stretching out and reduce any built up tension from an intense workout.

Woman Stretching Legs

Stretch to Boost Flexibility and Mobility

If one of your goals for 2020 was to improve your flexibility or to be able to drop into the splits, you should be stretching even more regularly than just in a cool down. You can seriously boost your flexibility and mobility by stretching before and after your session. This is because you’re loosening up your muscles before your session, working them throughout and then stretching them off afterwards. Mobility stretches are really good for developing your fitness too. Hip mobility allows you to really elevate your leg day as you’ll be able to squat lower and sometimes heavier too. By neglecting your stretches, you could be really neglecting your ability to progress.

To reach goals and targets such as the splits and advanced Yoga movements, try to stretch in your spare time too. Spare 30 minutes throughout your day to stretch. By doing this ‘little and often’, you will start to notice a substantial impact on your flexibility and hopefully push yourself closer and closer to those all important fitness goals.

Fitness 4 All

At Xercise4Less, we’re proud to offer a wide range of digital tools to help you continue working on your fitness whilst you’re at home. Use this time at home to focus on things that you might otherwise neglect so that by the time our gyms reopen this is part of your normal everyday routine.

We’ve got a number of @Home Workouts that focus purely on Stretching. By follow these regularly, you’ll be able to improve your flexibility and mobility but most importantly, really ease the pressure off your muscles to ensure that you’re minimising any risk to injury. These stretches workouts are perfect to follow at home and include stretches for your full body but also specific focus areas including legs, arms and shoulders.

Don’t forget about our large number of Live Stream and On-Demand fitness classes available to book onto NOW. All of these include a dedicated stretch and cool down session as our expert trainers and instructors understand how important this is for you and your fitness.

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

Functional Beginner Workout Guide | Staying Fit at Home

Functional Beginner Home Workout Guide
Functional Beginner Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional Beginner Workout Guide at Home

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

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

What Is a Functional Beginner Workout?

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

squat fitness exercises

What You Need For a Functional Beginner Workout

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

Exercise 1: Marching on the Spot

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Squats

Your second exercise in this workout guide is some squats to make sure we don’t neglect that lower body. Stand with your legs shoulder width apart and simply sit down into a squat, hold for a second and then stand upright. Try to get as low to the ground as you can for the best possible results – this will also target your glutes a bit better. Remember to keep your back straight and not hunch over.

Perform 15 reps followed by a 30 second rest.

Try the workout

Exercise 3: Split Squats (Right)

This next exercise is split into two as you’ll be working one leg at a time. Start with your left leg out in front of your right leg and slowly squat down. Try to get your leg at a 90° angle if you can – this is one rep. After this, return to the upright position and repeat until you have performed all of the reps.

Perform 10 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Split Squats (Left)

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

Perform 10 reps followed by a 30 second rest.

Try the workout

Exercise 5: Windmills

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

Perform 15 reps followed by a 30 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Supermans (Alternate)

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

Perform 6 reps followed by a 30 second rest.

Try the workout

Exercise 7: Knee Press Ups

This is a modified version of a press up. Start with all fours on the ground and slightly lean forward so that your body is at a 45 degree angle but your feet are off the ground and your bodyweight is resting your hands and knees. Once you’re in this position, try to keep your back straight and lower yourself to the ground. Just before you touch the floor, press down and push your body back up.

Perform 10 reps followed by a 30 second rest.

Try the workout

Exercise 8: Front Rotations

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Crunches

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

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

Try the workout

Exercise 10: High Plank

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

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

Try the workout

Exercise 11: Cool Down

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

Try the workout

Watch Our Personal Trainer Video:​

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

Functional Beginner Circuit Workout Guide Summary:

Goal

 

Improve wellbeing

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Group of Women - Featured Image

Join our fun and inclusive fitness community

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

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

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

Functional 3 Workout Guide | Staying Fit at Home

Functional 3 Home Workout Guide
Functional 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional 3 Workout Guide at Home

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

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

What Is a Functional 3 Workout?

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

Older Woman using Smith Machine _ Weights

What You Need For a Functional 3 Workout

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

Exercise 1: One Leg Balance

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

Hold this movement for 45 seconds if you can. Once the time is up, move onto the next exercise.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Right Leg Balance

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

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

Try the workout

Exercise 3: Left Leg Balance

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Arch Chops

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

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

Try the workout

Exercise 5: Front Lunges

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Hip Bridges

For this next movement, lay down with your back on the floor. Raise your knees but keep your feet flat on the floor. When you’re ready, raise your hips into the air but keep your shoulders resting on the floor. Squeeze your glutes when performing this exercises to engage your lower body muscles. Hold this movement for 30 seconds.

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

Try the workout

Exercise 7: One Leg Deadlift (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: One Leg Deadlift (Left)

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

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

Try the workout

Exercise 9: Reverse Lunge Kick Ups

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

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

Try the workout

Watch Our Personal Trainer Video:​

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

Functional 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Football

Mop/sweeping brush handle

Fitness Space

 

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

Level

 

Intermediate

Duration

 

20 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Functional 3 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

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

Home Workout Safety Information

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

Fitness Class

Join our fun and inclusive fitness community

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

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

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

Functional 2 Workout Guide | Staying Fit at Home

Functional 2 Home Workout Guide
Functional 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Functional 2 Workout Guide at Home

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

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

What Is a Functional Workout?

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

fitness for life - sam chia step ups

What You Need For a Functional Workout

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

Exercise 1: Hip Airplanes (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Hip Airplanes (Right)

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

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

Try the workout

Exercise 3: Left Leg Balance

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Right Leg Balance

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

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

Try the workout

Exercise 5: Hip Airplanes (Forward)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Hip Airplanes (Forward + Extension)

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

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

Try the workout

Exercise 7: Hip Airplanes (Reverse + Extension)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: Low Lateral Jumps

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

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

Try the workout

Exercise 9: Sit Through Slides

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: Slide Through Slides to Warrior Stance

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

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

Try the workout

Watch Our Personal Trainer Video:​

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

Functional 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

29 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

We have split our at home or at the gym workouts into a number of different focuses meaning that you can target different areas of your body throughout the week in a range of different style workouts. We aim to switch up these workouts each week. Whatever your goals and however you usually spend time in the gym, take this time to embrace something new and stay on track towards your current fitness goals. Try our Functional 2 Home Workout by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

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

Home Workout Safety Information

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

MMA Cage Workout Guide - Main

Join our fun and inclusive fitness community

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

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

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