Body Blast 2 Workout Guide | Staying Fit at Home

Body Blast Home Workout
Body Blast Home Workout

 *Check out ALL of our @Home Workout Guides*

Body Blast 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 Body Blast 2 Workout?

This Body Blast workout has been put together by our expert personal trainers who will try to help you achieve your fitness goals even though you can’t get to the gym right now. This workout allows you to focus on different areas of your body including legs, core and arms. There’s also a heavy focus on cardio training and increasing your heart rate to help with weight loss. Our Body Blast 2 Workout Guide is an intermediate level so if you want to give yourself a challenge and push yourself closer to your fitness goals, follow this full body workout guide.

Cardio exercise to burn belly fat - main

What You Need For a Body Blast 2 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. It’s important to create a big enough space in your house to complete the workout comfortably too. For example, when performing jumping movements you’re not falling over things and injuring yourself. Allow enough room for your workout whether you’re in the living room, garden or back in our gyms once we re-open.

Exercise 1: Lateral Squat Jumps

Start this workout stood upright with your feet around shoulder width apart. Lower yourself into a squat and then jump up into the air. This time, as you jump, you’ll jump over to your left rather than straight into the air. Lower into another squat and then jump over to your right. Keep alternating sides as you jump until your time is up.

Complete as many reps as you can for 45 seconds followed by a 15 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: 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 but don’t give up!

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 3: High Knees

Start this next exercise by jogging on the spot but bring your knees as high as you can with each movement. This will really get your heart rate pumping and help you warm up your full body ready for a Body Blast. Try to do these as fast you can to maximize the results.

Complete as many reps as you can for 45 seconds followed by a 15 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: 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.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 5: Quick Feet

For this next movement, you’re going to be stood upright and stationary but moving your feet and legs as fast as you can. Keep the movement purely focused on your lower body; keeping sprinting and moving your feet as fast as you can to raise your heart rate. It’ll help if you stay on your tip toes throughout this exercise.

Complete as many reps as you can for 45 seconds followed by a 15 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: Lunge Jumps

Start by stepping forward into a lunge position with your left foot forward. Lower yourself into a lunge and jump into the air. As you jump, alternate your legs so that your right foot is now in front of your left. Keep your arms by your side, swinging them for momentum but also using them to help you balance. If you’re struggling, jump into the middle between lunges to help you keep your balance.

Complete as many reps as you can for 45 seconds followed by a 15 second rest.

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Exercise 7: Crunches

Sit down on the floor and simply start performing a crunch to tone and sculpt your abs. Place your hands at either side of your head and 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 as many reps as you can for 45 seconds followed by a 15 second rest.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 8: Lateral Squat Jumps

Now for another round of those lateral squat jumps. This time, you’ll be completing the exercise for a bit longer so feel free to slow down the pace and really focus on that form and engaging all of your muscles needed – arms, legs and core.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 9: Close Press Ups

Back to those press ups. If you struggled last time, lower yourself to your knees if you have to but try your best to have the best form you can on all your reps.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 10: High Knees

You guessed it, another round of high knees. This is tough exercise with minimal rest so try your best to focus on your breathing and keeping that heart rate high but steady throughout. Feel free to slow it down if you need to catch your breath.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

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Exercise 11: High Plank

The next 4 exercises are working on perfecting that plank. Your core might start to burn but don’t give in – keep pushing and working towards a strong and toned tummy.

Hold this position for 30 seconds followed by a 5 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: High Plank

Straight into another plank. Keep pushing!

Hold this position for 30 seconds followed by a 5 second rest.

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Exercise 13: High Plank

Only one more after this and no more planks!

Hold this position for 30 seconds followed by a 5 second rest.

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Exercise 14: High Planks

This is your final plank so give it everything that you’ve got and try to stay up for the full 30 seconds.

Hold this position for 30 seconds 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: Quick Feet

Back to those quick feet. This is a high energy exercise so give it everything that you’ve got. If you need a bit of extra momentum, swing your arms up by your sides to really boost that energy.

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

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Exercise 16: Quick Feet

Another round of quick feet so get your breath back and go again!

Complete as many reps as you can for 30 seconds followed by a 5 second rest.

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Exercise 17: Quick Feet

Keep pushing through another round of quick feet. Don’t give up, just keep thinking about your fitness goals and improving your health and fitness.

Complete as many reps as you can for 30 seconds followed by a 5 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: Quick Feet

This is your final round of quick feet and then you’ve got an extended bit of rest so give it everything that you’ve got!

Complete as many reps as you can for 30 seconds followed by a 30 second rest.

Try the workout

Exercise 19: Lunge Jumps

Back to those lunge jumps. Your legs may want to give in by now but keep going and keep pushing – once this is all over you can relax and put your feet up again. If you’re struggling, just do some stationary lunges instead but give as much energy as you possibly can.

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 30 seconds after the final set.

Try the workout

Exercise 20: Crunches

Lay down on the floor again for this last exercise to get that heart rate back down but focus on toning and conditioning for a while. Your abs will be on fire by now but keep pushing. Once you’ve completed these final sets, you’re all done!

Complete 4 sets of 30 seconds rounds. Have 5 seconds rest between the first 3 sets and 15 seconds after the final set.

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Body Blast 2 Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Intermediate

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Body Blast 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 Body 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.

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