Menu Close

WORKOUT FROM HOME & ONLINE

We have put together a collection of workouts that require little to no equipment, making them ideal for getting done at home while the gym is closed. We will always be adding this catalogue of workouts when we can, and with a variety of both full body workouts and more focused workouts, you’re sure to find one that suits you…

As always, when working out make sure you warm up first, and leave around 20 seconds between each exercise to avoid injury. Click here to learn the importance of warming up.

Complete 3 Circuits of this basic, 12-part workout that will work your full body, and improve your fitness levels over time. 

Make sure you get a warm up done beforehand, and leave 20 seconds between each exercise to avoid injury.

WORKOUT:

1. 10 Squats
2. 10 Crunches
3. 10 Press Ups
4. 10 Burpees
5. 10 Mountain Climbers
6. 10 Dips
9. 20 Second Plank
10. Star Jumps
11. 10 Hip Thrusts
12. 10 Leg Lifts

Complete 3 circuits of this 8-part workout that will push the reps a little further than our basic workout above. This will work your full body, and improve fitness levels over time.

Make sure you complete the warm up provided and leave 20 seconds between each exercise to avoid injury.

WARM UP:

20 Step Ups (Use Bottom Step)
20 Star Jumps
20 High Knees

WORKOUT:

30 Second Plank
20 Mountain Climbers
12 Dips
12 Squats
20 Crunches
12 Press Ups
12 Lunges For Each Leg
12 Shoulder Presses

Complete 3 rounds of this home workout designed to work on your abdominal and core.

As always, make sure to complete the warm up first and leave 20 seconds between each exercise to avoid injury.

WARM UP:
10 Squats
5 Lunges For Each Leg
10 Press Ups
10 Mountain Climbers
10 Star Jumps
& Repeat

WORKOUT:
10 Side Bends For Each Side
10 Crunches
10 Bicycles For Each Leg
10 Spiders
10 Opposite Arm To Leg
10 Superman / Superwoman
10 Russian Twists For Each Side
10 Up-Down Planks

Complete 2 Circuits of this 10 part workout that will really get your Abs going.

Make sure to complete the warm up first and leave 20 seconds between each exercise to avoid injury.

WARM UP:
10 Squats
10 Lunges (5 Each Leg)
10 Mountain Climbers
10 Press Ups
10 Star Jumps

WORKOUT:

1. 20 Crunches
2. 20 Second Plank
3. 20 Russian Twists
4. 20 Butterfly Kicks
5. 20 Second Side Plank
6. Repeat For Opposite Side
7. 20 Opposite Arm/Leg (Superman/Superwoman)
8. 20 Mountain Climbers
9. 20 Second Leg Raise Hold
10. 20 Side Bends

Get out of bed and moving with 3 rounds of this basic workout that requires no equipment. If you're finding it a little easy, throw in another round!

As always, make sure you warm up first and have a 1 minute rest between each round to avoid injury.

WARM UP:

20 Arm Swings (10 Forwards & 10 Backwards)
10 High Knees For Each Leg
10 Star Jumps

WORKOUT:

12 Squats
12 Press Ups
12 Russian Twists For Each Side
12 Mountain Climbers For Each Leg
12 Dips
12 Step Ups For Each Leg (Use The Bottom Step)

For this AMRAP workout, simply complete as many rounds as you can in 30 minutes. 

Make sure to complete the warm up first to avoid injury.

WARM UP:

10 Forward Arm Swings
10 Backward Arm Swings
10 Squats
10 Press Ups
& Repeat

WORKOUT:

20 Stair Step Ups (Use Bottom Step)
10 Chair Dips (Make Sure Chair Is Stable!)
10 Sofa Press Ups (Arms On Sofa, Feet On Floor)
10 Squats
10 Crunches
10 Star Jumps (Give Yourself Plenty Of Space!)

Stretch

Complete 4 sets of 10 for each exercise of this legs, shoulders & triceps workout.

You'll need props or equipment for this workout. If you don't have kettlebells, dumbbells, weight plates etc. you can make use of household items such as bags of sugar or bottles of wine to be just as effective!

WORKOUT:

1. Kettlebell Thrusters

2. Step-Ups w/ weight plate at arms length.

3. Stiff Leg Deadlifts w/ Lateral Raise

4. Rear Delt Fly into Donkey Kicks

5. Tricep Dips

6. Dumbbell Kick Backs

Click here to see a video tutorial for this workout.

German Volume Training is all about completing 10 sets of 10 reps for each exercise, starting at a weight that you could do 20 reps for.

This workout will require you to have two pieces of equipment available - a resistance band and dumbbells.

WORKOUT:

1. Band Seated Rows

2. Dumbbell Pullovers - Focusing on keeping tension in the Lats.

3. Dumbbell Curls

A classic #WednesdayWorkout, complete with warm up and cool down.

This workout consists of 2 different phases that we're going to repeat 3 times each, making sure to leave 30 seconds between each exercise.

You will need kettlebells or some form of similar household props for certain exercises within this workout.

WARM UP:

1 Minute Jog On Spot
10 Star Jumps
10 Squats
10 Mountain Climbers
Repeat

WORKOUT:

10 Walking Lunges For Each Leg (Add Weight If You Want)
12 Squats
12 Hip Thrusts
12 Walking Side Squats
12 Kettlebell Swings
Repeat 3 Times

THEN...

12 Shoulder Press
12 Dips
12 Lateral Raises
Repeat 3 Times

COOL DOWN:

2 Minutes Walk On Spot
Stretch

HOME WORKOUTS

Click to reveal the workout.

Get out of bed and moving with 3 rounds of this basic workout that requires no equipment. If you're finding it a little easy, throw in another round!

As always, make sure you warm up first and have a 1 minute rest between each round to avoid injury.

WARM UP:

20 Arm Swings (10 Forwards & 10 Backwards)
10 High Knees For Each Leg
10 Star Jumps

WORKOUT:

12 Squats
12 Press Ups
12 Russian Twists For Each Side
12 Mountain Climbers For Each Leg
12 Dips
12 Step Ups For Each Leg (Use The Bottom Step)

Complete 3 Circuits of this basic, 12-part workout that will work your full body, and improve your fitness levels over time. 

Make sure you get a warm up done beforehand, and leave 20 seconds between each exercise to avoid injury.

WORKOUT:

1. 10 Squats
2. 10 Crunches
3. 10 Press Ups
4. 10 Burpees
5. 10 Mountain Climbers
6. 10 Dips
9. 20 Second Plank
10. Star Jumps
11. 10 Hip Thrusts
12. 10 Leg Lifts

Complete 3 circuits of this 8-part workout that will push the reps a little further than our basic workout above. This will work your full body, and improve fitness levels over time.

Make sure you complete the warm up provided and leave 20 seconds between each exercise to avoid injury.

WARM UP:

20 Step Ups (Use Bottom Step)
20 Star Jumps
20 High Knees

WORKOUT:

30 Second Plank
20 Mountain Climbers
12 Dips
12 Squats
20 Crunches
12 Press Ups
12 Lunges For Each Leg
12 Shoulder Presses

A classic #WednesdayWorkout, complete with warm up and cool down.

This workout consists of 2 different phases that we're going to repeat 3 times each, making sure to leave 30 seconds between each exercise.

You will need kettlebells or some form of similar household props for certain exercises within this workout.

WARM UP:

1 Minute Jog On Spot
10 Star Jumps
10 Squats
10 Mountain Climbers
& Repeat

WORKOUT:

10 Walking Lunges For Each Leg (Add Weight If You Want)
12 Squats
12 Hip Thrusts
12 Walking Side Squats
12 Kettlebell Swings
Repeat 3 Times

THEN...

12 Shoulder Press
12 Dips
12 Lateral Raises
Repeat 3 Times

COOL DOWN:

2 Minutes Walk On Spot
Stretch

A more comprehensive full body workout, make sure you complete 4 rounds of the workout.

You'll need a weighty item for just one exercise, otherwise you're good to go at home.

WARM UP:
20 Circle Arm Swings (10 Forwards & 10 Backwards)
10 Squats
5 Lunges For Each Leg
10 Press Ups
10 Mountain Climbers
10 Star Jumps

WORKOUT:

4 Rounds & 2 Minutes Rest Between Each Round
4 Times Up & Down The Stairs
12 Press Ups
12 Shoulder Presses
12 Crunches
12 Dips
12 Lunges For Each Leg
12 Russian Twists For Each Side
12 Mountain Climbers
12 Arm Curls
20 Second Plank

COOL DOWN:

2 Minutes Walk On Spot

Stretch

This is a great 4 round full body workout for #WorkoutWednesday.

Make sure to complete the warm up and cool down to avoid injury, and leave around 45 seconds between each exercise.

WARM UP:

2 Minutes Skipping
20 High knees
10 Press Ups

WORKOUT:

Complete 4 rounds, leaving 45 seconds between each exercise.

2 Stair Climbs (Up & Down!)
10 Lunges For Each Leg
10 Squats
10 Hip Thrusts
10 Stiff Leg Deadlifts
10 Shoulder Press
10 Lateral Raise
10 Dips
10 Triceps Kick Backs
10 Crunches

COOL DOWN:

2 Minutes Walking

20 Arm Circles

& Stretch!

For this AMRAP workout, simply complete as many rounds as you can in 30 minutes. 

Make sure to complete the warm up first to avoid injury.

WARM UP:

10 Forward Arm Swings
10 Backward Arm Swings
10 Squats
10 Press Ups
& Repeat

WORKOUT:

20 Stair Step Ups (Use Bottom Step)
10 Chair Dips (Make Sure Chair Is Stable!)
10 Sofa Press Ups (Arms On Sofa, Feet On Floor)
10 Squats
10 Crunches
10 Star Jumps (Give Yourself Plenty Of Space!)

Stretch

WARM UP:
10 Arm Swings
10 Squats
10 Mountain Climbers
10 Press Ups
10 Star Jumps

& Repeat

WORKOUT - AS MANY ROUNDS AS POSSIBLE IN 30 MINUTES:

6 Stair climbs
12 Crunches
12 Press Ups
12 High knees For Each Leg
12 Shoulder Presses
10 Mountain Climbers For Each Leg
12 Kettlebell Swings
12 Butterfly Kicks For Each Leg

COOL DOWN:

2 Minutes Jog On Spot

Stretch

FOCUSED WORKOUTS

Click to reveal the workout.

Mondays are International Chest Day, which means we've got a workout to get the blood pumping and the muscles growing. 

WARM UP:

10 Forward Arm Circles
10 Backward Arm Circles
10 Squats
10 Press Ups
20 Mountain Climbers

WORKOUT:

Complete 3 Circuits, leaving 45 seconds between each exercise.

10 Press Ups (Feet Elevated If Possible)
10 Chest Presses (Can Be Done Laying Flat On Floor)
10 Pullovers (Can Be Done Laying Flat On Floor)
10 Standing Plate Presses (grip a weight plate and keeping arms at chest height extend the plate out)
10 Dips
10 Triceps Kick Backs
10 Skull Crushers

& STRETCH!

Complete 3 rounds of this home workout designed to work on your abdominal and core.

As always, make sure to complete the warm up first and leave 20 seconds between each exercise to avoid injury.

WARM UP:
10 Squats
5 Lunges For Each Leg
10 Press Ups
10 Mountain Climbers
10 Star Jumps
& Repeat

WORKOUT:
10 Side Bends For Each Side
10 Crunches
10 Bicycles For Each Leg
10 Spiders
10 Opposite Arm To Leg
10 Superman / Superwoman
10 Russian Twists For Each Side
10 Up-Down Planks

Complete 2 Circuits of this 10 part workout that will really get your Abs going.

Make sure to complete the warm up first and leave 20 seconds between each exercise to avoid injury.

WARM UP:
10 Squats
10 Lunges (5 Each Leg)
10 Mountain Climbers
10 Press Ups
10 Star Jumps

WORKOUT:

1. 20 Crunches
2. 20 Second Plank
3. 20 Russian Twists
4. 20 Butterfly Kicks
5. 20 Second Side Plank
6. Repeat For Opposite Side
7. 20 Opposite Arm/Leg (Superman/Superwoman)
8. 20 Mountain Climbers
9. 20 Second Leg Raise Hold
10. 20 Side Bends

Complete 4 sets of 10 for each exercise of this legs, shoulders & triceps workout.

You'll need props or equipment for this workout. If you don't have kettlebells, dumbbells, weight plates etc. you can make use of household items such as bags of sugar or bottles of wine to be just as effective!

WORKOUT:

1. Kettlebell Thrusters

2. Step-Ups w/ weight plate at arms length.

3. Stiff Leg Deadlifts w/ Lateral Raise

4. Rear Delt Fly into Donkey Kicks

5. Tricep Dips

6. Dumbbell Kick Backs

Click here to see a video tutorial for this workout.

German Volume Training is all about completing 10 sets of 10 reps for each exercise, starting at a weight that you could do 20 reps for.

This workout will require you to have two pieces of equipment available - a resistance band and dumbbells.

WORKOUT:

1. Band Seated Rows

2. Dumbbell Pullovers - Focusing on keeping tension in the Lats.

3. Dumbbell Curls