High Intensity vs. Low Intensity Training

Girl Using Battleropes
Girl Using Battleropes

Working Towards Your Fitness Goals

Whatever your personal fitness goals, it’s important to remain focused on them despite having to make some changes to your training routine at the moment. By maintaining a regular exercise routine, you’ll continue working towards your goals and also be making a really positive impact on your general health and wellbeing.

Everyone’s body is different. Everyone’s goals are different. We can’t all follow the same exercise routine; instead, use this time to try different training methods and exercise routines to see which helps you and what works best for you. Will it be high intensity or low intensity or a mixture of the two?

What is High Intensity Training?

High intensity training is the type of exercise that includes performing high energy movements and giving each movement your full energy. High intensity training includes working for certain periods of time with minimal rest which allows you to keep your heart rate consistently high. A great example of high intensity training is HIIT. HIIT workouts tend to include working for 40 seconds followed by a 15/20 second rest. In those 40 seconds to rest, you can perform exercises such as high knees, burpees, jumping jacks, skipping or sprints and give your maximum energy throughout.

High intensity training is suited to those who are working towards weight loss and want to reduce their body fat. You may not be wanting to lose weight but if you’re aiming to get fitter, high intensity training will push your fitness levels higher as you work harder and harder throughout the workout. High intensity training encourages faster results whether you’re working on weight loss, muscle gain or general fitness training.

High intensity training is tough but you can take it at your own pace. Within that 40 seconds of work time, fit in as many reps as you can; it doesn’t matter if that’s 5 or 25, the more that you follow this type of training, the more that you’ll be able to push yourself in the future.

HIIT Box Jumps

What is Low Intensity Training?

Low intensity training is a type of exercise that allows you to keep your heart rate steady as you’re maintaining a steady pace throughout. Low intensity training tends to include exercising for long periods of time i.e. 40-60 minutes of continuous exercise. Good examples of low intensity training at cycling, swimming, jogging, yoga, stretching and walking. All of these keep your body working for a continuous time and help you move closer to your fitness goals.

Some of the benefits of low intensity training include weight loss and fat burning. People tend to think of high intensity when it comes to losing weight but low intensity training is just as effective but it just means exercising over a longer period of time. For example, walking for 60 minutes could burn a similar amount of calories as a 20 minute HIIT workout so you should decide which works best for you.

Low intensity training is a great warm up for your gym session as it gets all of your key muscle groups working and boosts your heart rate. If you’re having a rest day, low intensity workouts such as Yoga, Tai-Chi and stretching are great for allowing your body to still make positive progress without putting too much strain on your body.

Tailor Your Workouts to You

Different ways of training are suitable for different people. No two bodies are the same and that’s why you need to find what works best for you. Trial a few different workouts and training styles to see what works best for you and what allows you to make positive progress on your fitness journey.

Whether you like to workout out for 20 minutes a day of an hour 1-2 times a week, low intensity might be suited to you or high intensity might be exactly what you’re looking for. You don’t know until you try so give them a go and see what helps you best.

Stay Active at Home to Boost Your Fitness

Continue to exercise at home whilst our gyms are closed whether you do something low or high intensity. We understand how important fitness is our community and that’s why we’ve created a wide range of @Home Workouts for different fitness abilities and fitness goals so that everyone can focus on their physical and mental health by staying active.

There is something for all abilities, interests and goals so log in via our website or X4L app today.

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

Pull Circuit 3 Workout Guide | Staying Fit at Home

Pull Circuit 3 Home Workout Guide
Pull Circuit 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 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 Pull Circuit 3 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat meaning that you can really focus on those weight loss goals and drop your weight with a bit of hard work and dedication. A pull circuit is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Rowing Machine Workout

What You Need For a Pull Circuit 3 Workout

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

Exercise 1: Deadlifts

Start this exercise with a great full body exercise that will target a lot of your major muscle groups. Stand upright and hold your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: Bent Over Rows

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

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 3: Standing Bicep Curls

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

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: Back Raises

For this next exercise, you’ll need to lay on the floor so make sure that you’ve got enough space to do go. Lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest and arms off the floor and keeping your arms straight. This is working your back but try not to overextend as this could cause an injury to your back.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 5: One Leg Deadlift (Right)

For this next exercise, stand up straight again and hold your ‘stick’ with both hands. To perform your one leg deadlift, slowly kick your right leg backwards and up whilst moving your body down so that it’s parallel to the floor. One rep is completed then your leg and body are both straight and parallel to the floor. Return upright and then repeat this movement.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: One Leg Deadlift (Left)

Repeat this movement again but now pushing your left leg backwards. Your bodyweight should be resting your right leg so you might find it slightly more difficult this time. Just try to keep your balance the best that you can; the stick should help.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 6: Standing Hammer Curls

Hammer curls target your biceps and will pump your arm muscles. Stand upright with your weighted equipment at either side of your body. Stand one leg slightly further out than the other for additional support and then pull your arms up towards your shoulders vertically not horizontally. Try to squeeze your arms and hold each rep for a couple of seconds to really work your muscles.

Perform 15 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all of the exercises, repeat the whole circuit again and complete 3 rounds in total.

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 Pull Circuit 3 Workout.

Pull Circuit 3 Workout Guide Summary:

Goal

 

Weight Loss

Equipment

 

Weighted equipment or household alternatives

Stick or mop/sweeping brush

Fitness Space

 

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

Level

 

Novice

Duration

 

30 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 types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it!

Follow this Pull Circuit 3 Workout Guide at home by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing them. All of the exercises that you find in our Pull Circuit 3 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

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.

Core exercises - 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

Pull Circuit 2 Workout Guide | Staying Fit at Home

Pull Circuit 2 Home Workout Guide
Pull Circuit 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Pull Circuit 2 Workout Guide at Home

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

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

What Is a Pull Circuit 2 Workout?

If you’re not familiar with this style of training, pull training is a specific type of workout that means working on pull movements. For example, pulling a dumbbell upwards with your arm to perform a bicep curl or performing a bodyweight pull-up – both two amazing strength building exercises. A great thing about circuit training is that you burn calories fast and really work up a sweat, so by combining the two together, you’ll experience an amazing and fulfilling workout. A pull session is great at the gym or at home; follow this home workout and still make positive steps on your fitness journey until our gyms are open again.

Man-Lat Pulldown-Back Workout

What You Need For a Pull Circuit 2 Workout

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

Exercise 1: Deadlifts

A deadlift is a great full body exercise that will target a lot of your major muscle groups. Start by standing upright holding your weight between your legs. Bend down so that you touch the floor with your weight and then stand upright again, slightly leaning back as you come up. Try to keep your back straight when performing because hunching can cause an injury to your lower back.

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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: Bent Over Rows

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

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 3: Nordic Hamstring Curls

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

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Press Up Rows

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

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. After completing all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

Try the workout

Exercise 5: Standing Bicep Curls

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

Perform 12 reps followed by a 2 minute rest. Once your rest is over, move to the next exercise. Now that you’ve completed all 5 exercises, repeat the whole circuit again and complete 3 rounds in total.

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 Michele as he guides you through this full Pull Circuit 2 Workout.

Pull Circuit 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Weighted equipment or household alternatives

Sofa/bed

Fitness Space

 

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

Level

 

Novice

Duration

 

15 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 types and focuses so that there is something to everyone regardless of fitness goals, strength, ability and more. By choosing from our wide range of home workouts, you can follow different exercises throughout the week to help you keep fit. We’ll be switching up our workouts weekly and daily so look out for something suited to you and your goals. Whatever your fitness journey looks like and however you usually spend you time in the gym, use this time whilst our gyms are closed to stay on track and once we re-open, we can continue smashing it.

Follow this Pull Circuit 2 Workout Guide at home by signing up to our exclusive member community today and get access to our motivational member forums, insider nutrition tips and much more!

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

Being at home can still have a positive impact on your fitness journey. If you’ve got fitness goals you want to achieve, follow our home workouts and still make encouraging steps towards smashing them. All of the exercises that you find in our Pull Circuit 2 Workout from home can be performed in the comfort of your home or in our gyms once we re-open. Don’t forget that you can access the workout wherever and whenever you like from your phone, laptop or smart device.

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

Chest 2 Workout Guide | Staying Fit at Home

Chest Home Workout Guide
Chest Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Chest 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 Chest Workout?

This chest workout focuses purely on the muscles in your chest and combines a number of exercises that will isolate these muscles and help them to get stronger and bigger. This workout guide is made up a range of exercises that when performed correctly, will have a very positive impact on your chest improvements. Chest 2 is a slightly more challenging workout than our first Chest workout guide and is really effective for strength building. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

improve health at the gym

What You Need For a Chest Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. The equipment that you will need for this workout can all be found at home – a dining table, a sturdy storage box or chair, a bed or sofa and some weighted equipment. If you have dumbbells, perfect but if not, look around the house for some alternatives. This could be tins/jars, water bottles, bags or rice/sugar or anything else you can find with some weight behind it.

Exercise 1: Incline Box Press Ups

For this exercise, you’ll need access to a sturdy storage box or any raised platform you’ve chosen to use. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.

Complete 4 sets of 12 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: Weighted Butterflies

For this next exercise, start by laying on a raised platform such as a bed or sofa. You can also do this in the floor if you want – it’s up to you. Pick up your dumbbells in either hand and push your arms up in air directly in the middle of your chest. Separate your arms until they’re laid flat in a horizontal line and then push them back into the air. You should feel this working your outer chest muscles.

Complete 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Close Press Ups

For your next exercise, we’re stepping things up a notch. This is your normal press up with a twist. Get into your usual press up position but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult. Don’t give up, keep trying!

Complete 4 sets of 12 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: Bench Press

For this exercise, you’ll need to lay on your bed or sofa again but with your feet flat on the floor. Once you’re laid down comfortably, pick up your weights in either hand and hold them at either side of your chest. From here, push your arms up into the air and bring your hands together in the middle of your chest.

Complete 4 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Pullovers

Stay laid in the same position for this next exercise. Hold a dumbbell or one piece of weighted equipment between both hands behind your head. Pull your arms forward keeping your hands into the air. When you return your hands behind your head, try to stretch your arms and chest the best that you can between each rep.

Complete 4 sets of 12 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 Callum as he guides you through this full Chest 2 Workout.

Chest 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 

 

28 minutes 

Days per week 

 

1 

Cycle Duration 

 

1 Weeks 

Repeat 

 

1 or 2 times a day  

Xercise4Less Home Workout Guides

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

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

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

Home Workout Safety Information

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.

Girl Using Battleropes

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

Chest Home Workout | Staying Fit at Home

Chest Home Workout
Chest Home Workout

 *Check out ALL of our @Home Workout Guides*

Chest 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 Chest Workout?

This chest workout focuses purely on the muscles in your chest and combines a number of exercises that will isolate these muscles and help them to get stronger and bigger. This workout guide is made up a range of exercises and a number of different forms of press ups; these are the perfect chest exercises and when performed correctly, will have a very positive impact on your chest improvements. Follow this workout guide and still make positive steps on your fitness journey until our gyms are open again. 

bodybuilding tips - form

What You Need For a Chest Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. The equipment that you will need for this workout can all be found at home – a dining table, a sturdy storage box or chair and some weighted equipment. If you have dumbbells, perfect but if not, look around the house for some alternatives. This could be tins/jars, water bottles, bags or rice/sugar or anything else you can find with some weight behind it.

Exercise 1: Table Press Ups

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

Complete 3 sets of 12 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: Press Ups

You’ve got two options when it comes to press ups. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees instead of your toes but still perform the press up the same way.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Weighted Butterflies

For this next exercise, start by laying on a raised platform such as a bed or sofa. You can also do this in the floor if you want – it’s up to you. Pick up your dumbbells in either hand and push your arms up in air directly in the middle of your chest. Separate your arms until they’re laid flat in a horizontal line and then push them back into the air. You should feel this working your outer chest muscles.

Complete 3 sets of 12 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: Incline Box Press Ups

For this exercise, you’ll need access to a sturdy storage box or any raised platform you’ve chosen to use. Push it up against a wall so that it doesn’t slide and make sure it can hold your bodyweight. Get into a press up position with your hands resting on the table and your weight resting on your tip toes. Lower your body into a press up and then push your body upwards until you’re in the starting position.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Close Press Ups

For your final exercise, we’re ending on something challenging but rewarding. This is your normal press up with a twist. Get into the same position you did for your press ups earlier in this workout routine but this time keep your hands really close to each other – make a triangle shape between your two hands if you can. This is a really good chest exercise but it can be difficult. Don’t give up, keep trying!

Complete 3 sets of 12 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 Callum as he guides you through this full Chest Workout.

Chest Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dining table

Bed/sofa

Storage box/raised platform

Dumbbells or household alternatives

Fitness Space

 

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

Level

 

Novice

Duration

 

20 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Chest 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 Chest 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.

Man Weight Lifting

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

Arm-ageddon Workout Guide | Staying Fit at Home

Arm-ageddon Home Workout
Arm-ageddon Home Workout

 *Check out ALL of our @Home Workout Guides*

Arm-ageddon 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 Arm-ageddon Workout?

The purpose of an Arm-ageddon workout guide is to help you boost that upper body strength. With strong arms your day to day tasks will feel easier, you’ll be able to lift heavier in the gym and it might improve your general body confidence too. Follow this Arm-ageddon workout and focus on both your biceps and your triceps and finish feeling refreshed and your muscles pumped. Home workouts can be great, so keep yourself focusing on your fitness goals on strong and toned arms until our gyms re-open.

Personal Trainer in Resistance Machines Zone

What You Need For an Arm-ageddon Workout

You’ll need some dumbbells for the majority of the exercises within this workout guide. If you don’t have dumbbells, don’t worry because you can use household alternatives instead. This could be a tin of beans, a couple of water bottles or a large bottle of washing detergent, whatever it is that has a bit of weight behind it and will help you smash this workout! You’ll also need an upright chair or a sturdy storage box – any kind of raised platform that can hold your body weight.

Exercise 1: Standing Bicep Curl

A bicep curl is a really simple and effective exercise for your arms to help you increase your strength. Stand upright with your weights in either hand. By standing up, you’ll be able to engage your core at the same time which is great for abdominal definition. To perform your first rep, simply pull your left arm up towards your shoulder and squeeze your bicep muscle. Now, repeat this movement with your right arm and continue alternating your arms in this way.

Complete 3 sets of 12 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: Tricep Dips

A tricep dip needs to be performed on a hard upright chair, not an arm chair or a sofa, or a box that can hold your body weight. Sit on the floor with your back to the raised platform and put your hands onto it and then lift your body upwards. Lower your body so that your bum nearly touches the floor and then lift yourself up. As you lower yourself again you should feel some pressure on your triceps.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Hammer Curls

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

Complete 3 sets of 12 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: Wall Press Ups

Start by facing the wall and step about a metre away from it. Then lean forward so that your hands are flat onto the wall. Your hands need to be narrow and close together to really work your arms. Lean your body towards the wall so that your body weight is resting on your hands and then push yourself back to your starting position. You should feel this working your arms almost instantly.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Press Ups

Lay yourself flat on the floor with your hands on the outside of your chest. Push yourself up off the floor so that your weight is rest on your hands and your tiptoes. Then, lower yourself towards the floor but hold the position just for a second; try not to drop your body down to the floor if you can help it. If you’re struggling, feel free to drop onto your knees as this will make it slightly easier to complete the set.

Complete 3 sets of 12 reps with a 30 second rest between each set. After your 3rd set, this workout is all done!

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Arm-ageddon Circuit Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives (i.e. water bottles, tins/jars, bags of sugar)

Fitness Space

 

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

Level

 

Novice

Duration

 

25 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 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 Arm-ageddon 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 Arm-ageddon 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.

Two Men Using TRX

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

Shoulder Blast Workout Guide | Staying Fit at Home

Shoulder Blast Home Workout
Shoulder Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Shoulder Blast 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 Shoulder Blast Workout?

A shoulder blast focuses purely on your shoulders and helps you boost your upper body strength in the comfort of your own home so that you’re able to get stronger and fitter. Master this workout at home and then push yourself to lift heavier weights for more reps once our gyms re-open. This workout guide is suitable to all ages, genders and abilities so come and give it a go!

Older Woman Training with Kettlebell

What You Need For a Shoulder Blast Workout

You’ll need some dumbbells for the majority of the exercises within this workout guide. If you don’t have dumbbells, don’t worry, instead just find some household alternatives. This could be a tin of beans, a couple of water bottles or a large bottle of washing detergent, whatever it is that has a bit of weight behind it and will help you smash this workout!

Exercise 1: Weighted Shoulder Presses

Warm your shoulders up with this first exercise. You’ll need your weighted equipment so take one object in either hand. Stand up straight and bring both hands up so that they’re at either side of your shoulders and simply push them into the air until they meet in the middle above your head.

Complete 4 sets of 12 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: Weighted Lateral Raises

Stay standing upright with your arms by your side. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by repeating this movement numerous times.

Complete 3 sets of 12 reps with a 30 second rest between each set.

Try the workout

Exercise 3: Weighted Front Raises

Stand upright with your weights in either hand. Slightly push your right leg out in front of your left to help with your balance. Slowly bring your right arm up out in front of you towards your shoulder height. Return your arm to your hip and then raise your left arm. Keep alternating between your arms until you’ve performed all of the reps.

Complete 3 sets of 12 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: Arm Circles (Reverse)

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

Complete 3 sets of 20 reps with a 30 second rest between each set.

Try the workout

Exercise 5: Mountain Press Ups

Start this exercise by getting into a press up position as and push yourself back and push your bum into the air whilst keeping your hands flat on the floor. Now, start performing a press up by lowing your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to complete all the reps if you can.

Complete 3 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.

Exercise 6: Weighted Side Raises

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

Complete 3 sets of 10 reps with a 30 second rest between each set.

Try the workout

Watch Our Personal Trainer Video:​

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

Shoulder Blast Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Dumbbells or household alternatives (i.e. water bottles, tins/jars, bags of sugar)

Fitness Space

 

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

Level

 

Novice

Duration

 

25 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 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 Shoulder 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 Shoulder Blast 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.

Girl Using Battleropes

Join our fun and inclusive fitness community

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

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

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

Full Body Combo Workout Guide | Staying Fit at Home

Full Body Combo Home Workout Guide
Full Body Combo Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Full Body Combo 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 Full Body Combo Workout?

A full body combo workout is one of our most difficult but most rewarding home workouts that we’ve created for you. It’s a combination of a few things that will have a positive effect on your physical and mental health. It combines both resistance and cardio based exercises and also combines rep based and time based sets. All of this will help your mind and body to work harder and faster meaning that you’ll push yourself one step closer to those fitness goals. Are you ready for the ultimate full body challenge?

Barbell Weighted Plates Deadlift

What You Need For a Full Body Combo Workout

Nothing besides yourself. We understand the difficulties of working out at home so we’ve tried to reduce the equipment needed in these workouts to make sure you can focus on your fitness. This workout is a combination for bodyweight exercises suitable for all ages and abilities. If you struggle with any of the movements, feel free to replace them for something else.

Exercise 1: Marching (Warm Up)

Warm yourself up for this workout with a 2 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 work for the full 3 minutes to help you warm up. Once you’ve finished, have a 30 second rest and then 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: 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 forward in a circular motion. This is a great shoulder warm up.

Complete 25 reps followed by a 30 second rest.

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Exercise 3: Reverse Arm Circles

Similar to your last exercise, now rotated your arms the opposite way; the reverse. This will help you to target your back as well as your shoulders and make sure that you’re warmed up for the full body combo exercises.

Complete 25 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: Lateral Raises

Stay standing upright with your arms by your sides. Simply stretch your arms out to the side and raise them towards your shoulders. To make this exercise slightly more difficult, pick up some weighted equipment in either hand. Increase your shoulder strength by really controlling this movement.

Complete 25 reps followed by a 30 second rest.

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Exercise 5: Jumping Jacks

Start this next exercise 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. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe. It’s a long period of time, but don’t give up. Put on your favourite workout song to keep you going!

Perform jumping jacks for 2 and a half minutes 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: Windmills

Once you’ve got your breath back, 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 45 reps followed by a 30 second rest.

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Exercise 7: Press Ups

You’ve got two options when it comes to press ups. The first option is to lie flat on your stomach and with your hands in front of your chest but close to your body, push your body up so that it’s off the floor and you’re on your tip toes. Hold for a second and then lower your body without touching the floor. That is one rep. The slightly simpler version of this is to rest your body weight on your knees.

Complete 2 sets of 15 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: Lunges

Place your hands on your hips and your feet about shoulder width apart. With your left leg, step out and lower your body into a lunge, bending at the knee. Push upwards through your heels and return back to your starting position. Alternate this process on your right leg and keep doing so until you’ve completed all of the reps.

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

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Exercise 9: Squats

Stand with your legs hip width apart and slowly sit into a squat. Place your arms on your hips or hold them out in front of you – whatever is most comfortable. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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: Sumo Squats

This is a similar exercise to last time, however, the difference with a sumo squat is that your legs are pushed as wide apart as they can possibly go. Your heels should be pointing in and your toes pointing out – this will help you really target your glutes. Same as before, aim to get as low as you can whilst keeping your back straight.

Complete 1 set of 30 reps followed by a 30 second rest and then another set of 20 reps.

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Exercise 11: Laying Leg Abductions (Right)

For this next exercise you need to lay on the floor on your right hand side. Support your head on your left elbow and raise your right leg in the air. Control the movement the best that you can to build up some resistance in your right leg and glute, this is a great strengthening exercise.

Complete 25 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 12: Laying Leg Abductions (Left)

The same movement as before but now with your left leg so switch over so that you’re now laying your right side.

Complete 25 reps followed by a 30 second rest.

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Exercise 13: Board to Mountains

Get back into a press up position with your weight resting on your hands. Push your bum into the air so that you’re shaped to a point. Hold this for a couple of seconds and then lower your body to the starting press up position. This is working your shoulders, chest, triceps and core – the ultimate full body exercise.

Complete 20 reps followed by a 30 second rest.

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Exercise 14: Mountain Press Ups

Again, starting in the same press up position as and push yourself back and push your bum into the air whilst keeping your hands flat on the floor. Now, start performing a press up by lowering your shoulders to the floor and then pushing your bodyweight back upwards. You may find this challenging but try to complete all the reps if you can.

Complete 20 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 15: Supermans (Alternate)

You’ll need to get back on the floor for this next exercise and lay flat on your stomach with your arms stretched out in front of you. 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.

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

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Exercise 16: Back Raises

Stay on the floor in the same position you just started in for the superman exercise. This time you need to rest your forearms on the floor and bring your elbows in close to your chest. Once you’re ready, simply lift your head up off of the floor until you’re facing forwards. This is a great exercise for your back but try not to overextend as this could cause an injury.

Complete 20 reps followed by a 30 second rest.

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Exercise 17: Hip Bridges

Turn over so that you’re laying 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 exercise to engage your lower body muscles. Lower yourself to the ground and then repeat this movement again.

Complete 30 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 18: Laying Leg Raises

Start this exercise again by laying flat on the floor. Focus on crunching your upper 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 30 reps followed by a 30 second rest.

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Exercise 19: V-Sit Leg Extensions

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

Complete 30 reps followed by a 30 second rest.

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Exercise 20: Crunches

Whilst sat on the floor, 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. 

Complete 30 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 21: Russian Twists

Stay sat on the floor with your upper body slightly leaning back and your feet on the floor. Put your arms out in front of you and simply twist your body from side to side. To make this slightly more difficult, lift your feet off the floor and keep them elated until you’ve performed all of your reps.

Complete 26 reps followed by a 30 second rest.

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Exercise 22: Mountain Climbers

Nearly finished now! 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 2 sets of 20 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 23: High Plank

Lay on your stomach with your legs out straight with your hands in front of your chest but close to your body, and then push your body up so that it’s off the floor and you’re on your tip toes. Simply hold this position for as long as you. If you struggle to hold it, take the movement down to your knees. Try not to arch your back as this could cause an injury to your back.

Hold this position for 1 minute followed by a 30 second rest.

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Exercise 24: Marching (Cool Down)

For the cool down, repeat the same movement you did for the warm up. March on the spot for 3 minutes but do this at a much 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 Mark as he guides you through this whole Full Body Combo workout.

Full Body Combo 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

 

Advanced

Duration

 

1 hour

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

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

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

Home Workout Safety Information

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

Group Exercise Class

Join our fun and inclusive fitness community

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

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

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

Stair Crazy 3 Workout Guide | Staying Fit at Home

Stair Crazy 3 Home Workout Guide
Stair Crazy 3 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stair Crazy 3 Workout Guide at Home

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

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

What Is a Stair Crazy 3 Workout?

A stair crazy routine is a full body workout that introduces the use of the stairs in your home to help you burn calories and tone your body. Make the most of being stuck indoors during this lockdown and use what you have around you to your advantage. This is the 3rd and final workout in the Stair Crazy serious so be prepared for a serious burn. Your legs will feel like they want to give in at some point but keep pushing and give everything that you’ve got to finish the workout. Stair Crazy 3 will help you to lose weight, burn body fat and tone your body all at once. Ready? Let’s go!

What You Need For a Stair Crazy 3 Workout

This workout guide was designed to complete at home so we’ve tried to keep the equipment to a minimal. You only need to use your stairs for this exercise and nothing else; the rest of the exercises are bodyweight exercise that you can do in the comfort of your own home regardless of training experience and fitness ability.  

Exercise 1: Stair Climb

Start off this workout routine by standing at the bottom of your stairs. You’ll need to climb the stairs for 1 continuous minute so make sure that you set a timer going and keep track of your work time. Walk or run up and down the stairs to alter the intensity of the workout but just be careful not to injury yourself. Once the minute 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: Mountain Climbers

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.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

Try the workout

Exercise 3: Stair Climbs

Back to those stair walks. After you’ve climbed the stairs for 1 minute, 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 4: Back Raises

For this next exercise, lay flat onto your stomach with your legs out straight. Stretch your arms out in front of you and perform your first rep by lifting your chest off the floor and working your back. Try not to overextend as this could cause an injury to your back.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 5: Stair Walks

Another round of stair walks – it might start getting difficult now but don’t give in! After you’ve climbed the stairs for 1 continuous minute, move onto the next exercise.

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: Table Press Ups

Before performing this, make sure that your table is pushed up against a wall so that it can’t slip or slide as this could cause an injury. Once you’ve done this, stand about a metre away from the table and lean forward so that your hands are on the table. Push yourself up from the table, hold for a second and lower yourself back towards the table.

Repeat 4 sets of 30 reps with a 15 second rest between each set.

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Exercise 7: Stair Walks

Back to those stair walks. This is your final set of stair climbs though so give it everything that you’ve done. After your last minute, move onto the next exercise. Only two to go!

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Exercise 8: Jumping Jacks

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. Challenge yourself with this exercise and see how many jumping jacks you can complete within the timeframe.

Complete 1 set of 60 seconds work 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 9: Jumping Jacks

This might be tough but it’s your last exercise so after this it’s all over. Repeat those jumping jacks for another minute and then you’re all done. Success!

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 Stair Crazy 3 Workout.

Stair Crazy 3 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

Stairway

Level

 

Intermediate

Duration

 

35 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once or twice 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 Stair Crazy 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 Stair Crazy 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.

Bicep workouts - hammer curl

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