Dumbbell 2 Workout Guide | Staying Fit at Home

Dumbbell 2 Home Workout Guide
Dumbbell 2 Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell 2 Beginner Workout Guide at Home

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

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

What Is a Dumbbell 2 Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home. We’ve stepped up the intensity with this workout compared to our first Dumbbell workout to help you push yourself and your fitness to the next level.

What You Need For a Dumbbells 2 Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. For one of the exercises, you’ll need to lay down on a raised platform, something like a bed or a sofa will do unless you have access to a bench. Now, time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunges

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of 12 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 2: Goblet Lateral Lunges

Hold your weight in the same position as before start your lateral lunge exercise by standing upright with your legs shoulder width apart. Now, step out onto your leg left so that you’re performing a lunge but to the side. Once you’ve done this, return to your standing position. Repeat the exact same movements as before but this time on your right leg. When performing the lunges, try to get as low as you can as this will have a better impact on your legs and glutes.

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

Try the workout

Exercise 3: Squats Jumps

Work on your cardiovascular fitness and really pump your legs with this next exercise. Stand with your legs hip width apart and sit down into a squat position. Bring your arms down to your side and use them to build momentum with one big swing and then jump into the air. Land onto your feet and repeat the squat jump again.

Complete 3 sets of 12 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 4: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

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

Try the workout

Exercise 5: Half Range Deadlifts

Stand up straight with your dumbbells in each hand resting flat on your thighs. Slowly lower your arms/dumbbells towards your knees whilst keeping your back straight to avoid any injury to your lower back – the slower that you perform the first 2/3 reps, the better as you’ll perfect your form. Once your weights slightly pass your knees, stand up and straighten your back. Perform this movement slowly on the way down and quick on the way up.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 6: Bench Press

For this exercise, you’ll need to lay on your bed or sofa 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 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 7: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

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

Try the workout

Exercise 8: Standing Lateral Raises

For this next exercise, stand upright with your arms by your side. Simply hold a dumbbell in each hand and stretch your arms out to the side and raise them towards your shoulders or as high as you can. Increase your shoulder strength by controlling this movement with every single rep.

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 9: Seated Shoulder Press

Take a seat on your upright chair and hold your weighted equipment so take one object in each hand. 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 3 sets of 12 reps with a 30 second rest after each set.

Try the workout

Exercise 10: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 3 sets of 12 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 11: 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.

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

Try the workout

Exercise 12: Standing Bicep Curls

For your final exercise, 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.

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

Try the workout

Watch Our Personal Trainer Video:​

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

Dumbbell 2 Circuit Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Bed or sofa

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Intermediate

Duration

 

45 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

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 Dumbbell 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 Dumbbell 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.

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

Upper Foam Roll Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Upper Circuit Workout Guide at Home

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

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

What Is an Upper Foam Roll Workout?

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

Man using Foam Roller

What You Need For an Upper Foam Roll Workout

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

Exercise 1: Upper Back Roll

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Lattisimus Roll (Left)

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

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

Try the workout

Exercise 3: Lattisimus Roll (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Chest Roll (Right)

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

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

Try the workout

Exercise 5: Chest Roll (Left)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:

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

Upper Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Woman in Free Weights

Join our fun and inclusive fitness community

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

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

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

Lower Foam Roll Workout Guide | Staying Fit at Home

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

 *Check out ALL of our @Home Workout Guides*

Lower Foam Roll Workout Guide at Home

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

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

What Is a Lower Foam Roll Workout?

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

Foam Roller

What You Need For a Lower Foam Roll Workout

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

Exercise 1: Quadriceps Roll

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 2: Side Roller (Left)

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

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

Try the workout

Exercise 3: Side Roller (Right)

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Exercise 4: Calf Roll

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

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

Try the workout

Exercise 5: Hamstring Roll

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

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

Try the workout

 *Check out ALL of our @Home Workout Guides*

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

Watch Our Personal Trainer Video:​

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

Lower Foam Roll Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Foam roller

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

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

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

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

Home Workout Safety Information

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

Cardio Overview - X Trainer

Join our fun and inclusive fitness community

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

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

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

Kettlebell Workout Guide | Staying Fit at Home

Kettlebell Home Workout Guide
Kettlebell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Kettlebell 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 Kettlebell Workout?

A kettlebell workout will help you work on your strength from home and hopefully build up some muscle whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A kettlebell workout is a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home or outside in your garden.

Older Woman Training with Kettlebell

What You Need For a Kettlebell Workout

You’ll need at least 1 kettlebell. If you have a couple of different weighted kettlebells, grab all of these so that you have the option lifting heavier weights on different exercises. If you don’t have access to a kettlebell at home, don’t worry. A good household alternative is a filling up a bag or rucksack with household items so that you’re carrying one object with a substantial amount of weight behind it. Give your maximum energy throughout to maximise the results.

Exercise 1: Kettlebell Swings

Stand up straight with your legs shoulder width apart. Hold your kettlebell between you legs with both hands. Hold it by the handle to make it easier to swing. Slightly bend your knees and stick your bum out. Thrust your hips forward to help you swing the kettlebell upwards until your hands are up to shoulder height. Squeeze your bum at the top of the swing to really engage your glutes with each swing.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 2: Goblet Squats

Stand upright and hold your weight with both hands close to your chest. Stand with your feet hip width apart and sit down into a low squat. A goblet squat is all about that depth so try to get as low as you can to really feel the benefits of this exercise.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

A deadlift is a great full body exercise and definitely works those legs. Start by standing upright holding your ‘kettlebell’ 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.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 4: Goblet Lunges

To perform a goblet lunge, you’ll need to hold your kettlebell between both hands close to your chest. Lower your body into a lunge with your left leg and then return upright. Lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Bottom Up Presses

For this next exercise, you’ll need two lighter kettlebell or just two lighter weighted objects. Hold the weights in front of your shoulders and then press your shoulders into the air to finish this workout with a shoulder burning exercise.  

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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 Helen as she guides you through this full Kettlebell Workout.

Kettlebell Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Kettlebell(s)

Fitness Space

 

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

Level

 

Novice

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

Once a day

Xercise4Less Home Workout Guides

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

Try our Kettlebell 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 Kettlebell 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

Bands Workout Guide | Staying Fit at Home

Bands Home Workout Guide
Bands Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Bands 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 Bands Workout?

A resistance bands workout helps you focus on your strength. You’ll be able to increase your strength due to the resistance built up from the bands and the movements you complete with them. In the absence of weights whilst our gyms are closed, focus on toning and conditioning your body. Bands are very simple but very effective and can help you to boost your full body strength and fitness with ease. We’ve designed this workout guide for all fitness abilities so grab your bands and get involved!

10FM Promo - Resistance

What You Need For a Functional Beginner Workout

The main piece of equipment you’ll need is your resistance bands. If you have a few different sizes and strengths, even better. For one of the exercise, you’ll need to sit on something. This may be a dining chair, bench or your bed. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Hip Thrusts

Lay down with your back on the floor and raise your knees. Place a resistance band around your knees and then place your hands 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.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 2: Deadlifts

Put your resistance band on the floor and stand on one side of it and hold the top of it with both hands. Your feet should be around hip width apart. Stand up straight and then bend down so that you nearly touch your toes 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.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Deadlifts

Repeat the exact same exercise as before.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 4: Laying Hip Abductions

Lay flat on the floor for the next exercise and this time, place your resistance bands around the middle of your feet. To complete this exercise, simply open your legs and try to push your legs outwards to around shoulder width.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Front Raise to Side (Right)

Stand up and place your resistance band underneath your right foot and hold it in your right hand. Pull the band upwards to shoulder height and then move your arm out to the side and then return your arm to your side. You should be making a circle movement with your arms but slow it down to really work the muscle.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Front Raise to Side (Left)

Repeat the same exercise but now with your left arm.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 7: Seated Hamstring Curls (Right)

Take a seat on your dining chair, bench, sofa or whatever you’re using at home or in the garden. You’ll need to place one side of the band around something like the dining table leg or your sofa leg to build some resistance. Place the other side of your band around your right ankle. Put your leg out flat and then pull your heel towards your body to work your legs. Hold this position for a couple of seconds and then stretch your leg out again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 8: Seated Hamstring Curls (Left)

Repeat this same exercise again but on your left leg.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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.

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 Resistance Bands workout.

Bands Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

Resistance Bands

Chair/bench/sofa/bed

Fitness Space

 

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

Level

 

Beginner

Duration

 

35 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 Bands 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 Bands 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.

Cross Trainer

Join our fun and inclusive fitness community

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

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

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

Stick and Band Workout Guide | Staying Fit at Home

Stick and Band Home Workout Guide
Stick and Band Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Stick and Band 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 Stick and Band Workout?

Our stick and band workout guide will help you boost your fitness at home and focus on toning and conditioning your body. We’ve included exercises for your full body meaning that you can focus on different muscles at different times throughout the workout and you’ll leave feeling empowered and positive. In the absence of free weight equipment whilst our gyms are closed, still pump those muscles by following this resistance training routine. This is something that all abilities can try, just make sure you have the equipment needed.

Resistance training - main

What You Need For a Stick and Band Workout

The two pieces of equipment that you need for this exercise routine are resistance bands and a stick. The stick could just be a sweeping brush handle or a mop handle, something that you can use in the exercises below. Make sure that you’ve created a dedicated exercise space so that you can workout freely too to prevent injuries.

Exercise 1: Bicep Curls

Attach your resistance band to your stick and stand on top of the bottom of your resistance band. Hold the stick from underneath and pull your arms from your hips up towards your chest. This should be working your biceps and the resistance will help you to build up your strength.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 2: Reverse Lunges (Left)

Keep the stick and band attached and this time place the resistance band underneath your right foot and place the stick on your back as if it was a barbell. Stand with your feet around hip width apart and lower yourself into a reverse lunge with your left leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 3: Reverse Lunges (Right)

Repeat the same exercise as before but this time on your right leg. You’ll now need to stand on your resistance band with your left foot and lunge backwards with your right leg.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 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 4: Squats

Keep the stick on your back but this time stand on your resistance bands with both of your feet so that you’re stood ‘inside’ of your resistance band. Stand with your feet shoulder width apart and sit down into a squat. The lower that you perform your squats the better for your legs and glutes; just remember to keep your back straight and not hunch over.

Complete 3 sets of with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 5: Dynamic Hand Planks

For this next exercise, you’ll need to be on the floor. Get into a high plank position so that your hands are flat on the floor and your bodyweight is resting your tip toes. For this exercise, you’ll need a resistance band around your wrists. Once you’re in position, simply move your hands out to the side alternatively. Start with your left hand and then return it to the middle and then repeat this movement with your right hand.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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: Side Walks (Right)

Stand up again with your hip width apart and a resistance band around your knees. Slightly bend your knees so that you’re performing a ‘half squat’ and then simply perform some steps walking out to your right hand side.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

Try the workout

Exercise 7: Tricep Extensions (Left)

For this last exercise, stand up straight with your right arm behind your back and your left arm up by your head. You’ll need to hold your resistance band between your hands as you’ll be stretching this to complete the exercise. With your left hand, simply push upwards to raise your hand above your head until you feel a pull in your tricep. Return your arm behind your neck and then push upwards again.

Complete 3 sets of this exercise with a 30 second rest between each set. The first set should be 12 reps, then 10 reps, then 8 reps.

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 Stick and Band Workout.

Stick and Band Workout Guide Summary:

Goal

 

Get Fit

Equipment

 

None required

Fitness Space

 

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

Level

 

Beginner

Duration

 

25 minutes

Days per week

 

1

Cycle Duration

 

1 Weeks

Repeat

 

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 Stick and Band 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 Stick and Band 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.

Squats in 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

Dumbbell Workout Guide | Staying Fit at Home

Dumbbell Home Workout Guide
Dumbbell Home Workout Guide

 *Check out ALL of our @Home Workout Guides*

Dumbbell 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 Dumbbell Workout?

A dumbbell workout will help you work on your strength from home and hopefully build up some muscles whilst our gyms are closed and you can then use our quality equipment and facilities to develop this even further. A dumbbell workout means that you’ll be using a couple of pieces of weighted equipment – it’s a combination of full body exercises to make sure that you’re giving your whole body the fitness blast it needs at home.

Dumbbells

What You Need For a Dumbbell Workout

You’ll need at least 2 dumbbells. If you have a couple of different weights, grab all of these so that you have the option of pushing yourself when you want to. If you don’t have access to dumbbells at home, don’t worry. You can use some household alternatives such as bags of sugar or rice or just a couple of water bottles. Just give your maximum energy throughout to maximise the results. Time to blast your favourite workout playlist and get started!

Exercise 1: Goblet Lunge

To perform a goblet lunge, you’ll need one dumbbell. Hold this dumbbell between both hands close to your chest and lower your body into a lunge with your left leg. Return upright and then lunge with your right leg; keep alternating legs until all reps have been performed. Goblet lunges slightly increase the difficulty as you have the added weight on top of your bodyweight to lift up from the lunge.

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 2: Squats

Grab a dumbbell in each hand or whatever household alternative you have and stand upright with your legs shoulder width apart. Slowly sit down into a squat and then return upright. It’s important to keep your back straight to avoid injury and to keep your head upright and facing forwards will help you to get the correct posture. Sit into these squats as low as you possibly can to really engage your glutes.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 3: Press Up Fly

For this next exercise, it’s going to be a bit easier if you’re on a hard floor or concrete in your garden instead of carpet as the dumbbells will move a little bit easier. To get started, lay flat on the floor with a dumbbell in each hand on the outside of your chest. As you push yourself in the air to perform a press up, try to bring the dumbbells together and then as you lower yourself back down, roll the dumbbells away from each other.

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 4: Decline Press Ups

For this next exercise, you’ll need your raised platform to rest your legs on. Get into the same position as you did for the last exercise, so that you’re resting your hands on your dumbbells but now your feet are on the raised platform. Now perform a press up as normal; lower yourself towards the ground and press back up into the air.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 5: Standing Shoulder Presses

Stand up straight from this next exercise and hold one dumbbell in each hand. 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. Try to control the movement the best that you can to prevent injury to your shoulders and back.

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*

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

Exercise 6: Front Raises

Stand upright again but now with 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 up to shoulder height and then return your arm to your hip. After this, raise your left arm and keep alternating between your arms until you’ve performed all of the reps.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 7: Bent Over Rows

Stand up straight your feet shoulder width apart. Hold a dumbbell 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 towards your belly button. Squeeze your back as you do this to work really work your upper body.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 8: Seated Bent Over Rows

For this next exercise, you’ll need a hard upright chair – something like that a dining chair or garden chair/bench and not a sofa or armchair. Sit down in the chair and hold your dumbbells at either side of you. Lean your body forward with your face parallel to the floor and then raise your arms up toward your hips and squeeze your back muscles. You should feel your back working even more as you perform each rep.

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 9: Seated Tricep Extensions

Take a seat on the chair and grab a dumbbell between two hands. Place your hands behind your head and then lift the dumbbell so that it is above your head. As you’re doing this, you’ll be pull on and working your triceps which is helping them to get stronger.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Exercise 10: 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.

Complete 2 sets of 15 reps with a 30 second rest after each set.

Try the workout

Watch Our Personal Trainer Video:​

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

Dumbbell Workout Guide Summary:

Goal

 

Shape and Tone

Equipment

 

Dumbbells or household alternatives

Upright chair

Raised platform i.e. storage box, coffee table, step

Fitness Space

 

3m x 3m clear area like a living room, garden or dining room.

Level

 

Beginner

Duration

 

30 minutes

Days per week

 

3

Cycle Duration

 

1 Weeks

Repeat

 

Once

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 Dumbbell 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 Dumbbell 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.

Improve health at the gym

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

Boosting Your Weight Loss Results at Home

Weight Loss at Home
Weight Loss at Home

Working Towards Your Weight Loss

Were you using our gyms to help you with your weight loss? We understand that a lot of members benefit from our wide range of equipment and facilities to reach their weight loss goals but in the meantime, you can do this from home.

Remember why you started at the gym and remain focused on your goals so that you’re able to keep pushing yourself even on your challenging days to achieve your desired results. You may have a bit of extra time on your hands now that you’re at home; use this to your advantage and really focus on your weight loss and get the results you’ve always wanted.

Man Doing Plank in Gym

Burning More Calories Than You Consume

There is no secret method to weight loss. The simplest way to see it is that you need to burn more calories than you consume. This doesn’t mean that you need to restrict yourself from eating the food you like or sweet treats but you do need to eat these in moderation if you’re serious about your weight loss results.

If you’re eating slightly more when you’re at home, don’t worry about it. To make sure that you’re losing weight and in a calorie deficit, you just need to try move more to burn extra calories. This might mean doing a home workout during the day and then walking, running or cycling for an hour on an evening. By setting yourself daily targets, you’ll be able to reach your weight loss goals sooner than you think. For example, aim to walk 10,000 steps every day or do a HIIT or fat burning home workout every day. When you combine these with a healthy and balanced diet, you’ll receive the results you want.

In the absence of gym equipment, use what you can at home to keep you going. We’re all missing the gym and the wide range of facilities available to use but they’ll still be there when we reopen so in the meantime, get creative at home and follow a similar workout routine to help with weight loss.

Group Exercise Class

Try Different Types of Exercises to Lose Weight

There isn’t one set type of exercise that will help you to lose weight but there are lots of different things that you can do to move your body more that will help you burn excess calories and body fat. By changing up your exercise routine regularly it’ll keep you engaged and prevent you from getting bored. Once you get bored, you’re more likely to give in so try different things in your spare time and see what type of exercise is best suited to you and your body.

Your first type of exercise you could try is cardio. Cardio in our gyms means treadmills, exercise bikes, stair climbers and rowing machines but at home it’s slightly different. Mimic all of the movements you do at the gym in your house; for example, running outside, sprinting up and down your stairs and cycling outdoors. Cardiovascular exercise is proven to burn a large amount of calories which will making it slightly easier for you to burn excess calories and body fat.

HIIT is also a short yet effective weight loss exercise as it raises your heart rate and helps you burn calories fast. Don’t forget about weight training too. When you’re training with weighted equipment, you burn calories fast during but also after your workout which make it even more effective for weight loss.

Regular Exercise at Home Boosts Weight Loss

Try not to postpone your weight loss goals whilst you’re at home. You may be frustrated with the current situation but there are still things that you can do to make progress in terms of weight loss. On your lower days, remind yourself that all of our equipment, facilities and group exercise classes will be waiting for you once we reopen.

Whilst you might be missing your local Xercise4Less gym, use this time to try new things and mix up your typical training routine. Weight loss can be achieved with a variety of exercise types so give them a try and see what you end up falling in love with.

We’ve put together a wide range of @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes.

Staying Fit and Active During Lockdown

Woman Outside Running
Woman Outside Running

Regular Exercises Boosts Physical and Mental Health

Whilst you’re at home, it’s likely that you’ll experience periods of low mood and low motivation due to the current situation but try to push through that where you can. At Xercise4Less Gyms, we want to try help you do that by reminding you that exercise is a great thing that helps not only improve your physical fitness but boosts your mood and has a really positive effect on your mental health too.

You may usually follow a gym routine that includes attending your Xercise4Less gym one a week or maybe every day of the week and even though you’re unable to follow your usual gym routine, there are lots of ways you can exercise at home. Try to establish a regular exercise routine where you can as the benefits will make it all worth it.

Man doing Home Workout with Weights

Short and Regular Exercise is Key

Despite our gyms being closed and you being unable to follow your regular gym routine, there are a number of ways that you can keep exercising in the comfort of your own home or garden. It might not be the same but it’s a refreshing change to keep your mind and body occupied until we can reopen again.

We’re all recommended to exercise for at least 20 minutes a day. This is more than enough to stimulate our bodies and minds and leave us feeling energised. We always say that there is no such thing as a bad workout as whatever you choose to do always makes you feel better afterwards. If you can’t commit to a full hour session every day, that’s not a problem. Instead, do something for just 20 minutes a day that raises your heart rate, gets your muscles working and releases those all important endorphins around your body.

There is a wide range of exercising that you can do in just 20 minutes. Staying active is really important as it can help you stay on track with your progress already made so far this year, it will have a positive impact on your mental health too and it gives you something to do. Lockdown isn’t always easy so on your quieter days, try to fit in a short workout and you’ll soon notice how good it’ll make you feel.

Mix Up Your Workouts and Keep it Fun

Are you struggling for a bit of motivation for your home workouts? Maybe you’re used to your typical gym routine and can’t follow that whilst at home. Whatever your current situation, we have a few ideas of things that you can do whilst our gyms are temporarily closed to keep fit and active.

You could follow a HIIT workout at home. High intensity interval training is great for weight loss and requires no equipment. HIIT workouts tend to be short meaning that you exercise for only 15-20 minutes and still make significant progress towards your fitness goals. Go for a fast walk or run. The Government has allowed one form of outdoor exercise a day so make the most of that because it’s bound to make you feel better afterwards. Even something as simple as dancing is a great way to stay active and fit at home. Stick on your favourite music and dance around your house or garden to raise your heart rate and burn calories!

Use your free time to try something new. Remember those New Year’s Resolutions? Now is the perfect time to put them into action. Try Yoga for the first time or improve your flexibility and mobility with some stretches. This sort of activity is great for your physical and mental health and will allow you to keep making significant progress whilst our gyms are temporarily closed. Also, once our gyms do reopen, you’ll be able to jump straight back into your old gym routine because you have been staying active.

Workout at Home to Smash Your Goals

Do you remember why you joined one of our gyms in the first place? Whether that was to help you lose weight, build up strength and muscle, tone and condition or just to have a positive impact on your mental health, you can still do exactly that at home until our doors open again.

You’re not going to cancel out any of that hard work if you continue to exercise at home whether it’s low or high intensity. We understand how important your fitness journey is to members of our fitness 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.

Using Your Bodyweight to Boost Your Fitness

Man Doing Plank in Gym
Man Doing Plank in Gym

Equipment Free Workouts with Your Bodyweight

Whilst our gyms are closed, we’re encouraging our members to continue working on their fitness and to keep pushing themselves to achieve amazing things just as they were before we closed our gyms. You might have limited amount of equipment or have none at all but that’s not a problem. There are plenty of ways that you can use just your bodyweight to exercise in the comfort of your own home or your garden and still make positive steps on your fitness journey.

Girl Doing Home Workout on Sofa

Useful Bodyweight Exercise to Try at Home

The possibilities with bodyweight exercises is endless. They’re also very simple exercises that everyone can perform no matter their fitness ability and strength. Bodyweight exercises require nothing expect yourself. No need for anything else. If you’re new to exercise or a gym veteran, bodyweight exercises can be really useful to include in your daily exercise routine at home or at the gym. Once our gyms reopen, keep performing these type of exercises as they’ll help with day-to-day tasks and your general health.

Some of the best bodyweight exercises for your lower body are squats, lunges, glute bridges, donkey kicks and jumping squats. These all push your muscles to work harder in your lower body and increase strength and mobility. If you’d like to work on your upper body, you’ll want to do exercises such a press ups, back raises, tricep dips and pull ups. All of these can be performed using just your bodyweight and have an amazing impact on your strength, muscle definition and general fitness. To really work your core and tone your stomach, bodyweight abs exercises are really effective. This means exercises such as sit ups, crunches, shoulder taps and scissor kicks.

Once you’ve got the basic moves mastered, this is when you can push yourself slightly out of your comfort zone and use weights and other machines and equipment to help you smash your goals and make positive growth on your fitness journey.

Neglecting Bodyweight is Neglecting Your Goals

Sometimes people think to get bigger and stronger you have to be using weights. Of course, weights are important in regards to this and are the catalyst for muscle growth and muscle definition but this will be difficult to do without having a strong base.

If you’re lifting heavy, perform bodyweight exercises to help you warm up and ease your muscles into the workout. If you’re new to the gyms and exercises, bodyweight exercises help to build up a strong foundation. For example, to work on your upper body strength, start with bodyweight press ups either laid flat or on your knees. Once you’ve built up enough confidence and strength to complete multiple sets of these quite easily, you can then move onto much more challenging exercises such as a bench press or chest fly.

You can make amazing progress just by using your bodyweight so try not to neglect these type of exercises and movements. Sometimes people think by doing bodyweight exercise that they’re not making progress when in fact, you’re making amazing progress and building strong foundations across your body to help you with running, weight training, group exercises class or general daily tasks.

Exercise at Home to Suit You and Your Goals

Whilst you might be missing your favourite piece of equipment from your Xercise4Less gym, use this time to try new things and mix up your typical training routine. If you usually rush over to the squat rack, follow a Leg Circuit in your living room of bodyweight lunges, squats and glute bridges and keep going until your muscles give in. If you’re a big fan of cardio training on the stair climbers, why not follow a HIIT workout guide packed with bodyweight moves to raise your heart rate and burn calories fast? Plus, all of our quality equipment and facilities will be waiting for you upon your return.

We’ve put together a wide range of  @Home Workouts that you can complete in the comfort of your own home/garden. There is something for everyone – any ability, any fitness goal, any age – so whilst our gyms are temporarily closed, give one of them a try and see how it goes. You might just fall in love with a type of training that you never tried before.

Whatever you’re doing at the moment, try your best to establish a positive exercises routine, stay safe, look after your mental health and we’ll see you once we reopen.