These exercises can be done in your own home, no special equipment required.

If there is something you don’t fancy doing then don’t do it. If you can’t do the full session do what you can.

Here is something to start you off….

  • Full body home workout
Includes
  • Warmup & demos
  • Main session 10 exercises
  • Cool down stretches

This is a workout for everyone to try out. It uses kit you find around the house like stairs & a chair. Have a go & share it with you friends.

The bits past the / is how to make it harder or the set up of the exercise if you have no idea.

There is no time limit or amount you need to do, the repetition range is so you can see progress through endurance its just to keep active during your time at home.

8-12 reps each as many times through as you can.

  1. Sit on a chair / squats (knees do not pass the toes)
  2. Half sits / alternate v sits (wrists up to the knees /hands & feet on the floor lying down the raise 1 foot, meet with the hands)
  3. Shoulder taps (press-up or alternate press-up position, lift a hand up keeping the rest of the body facing the floor)
  4. Lunges / rear lunges (focus on the body being upright & hands on the hips)
  5. Heel taps/ laying on the floor knees bent out more gap between feet & bottom.
  6. Incline press-up / knees on floor or normal press-up (straight line from feet/ knees to shoulders)
  7. Split squat (lunge with rear foot on something higher than the ground eg stairs)
  8. Dorsal raises (on your front on the floor, feet on the floor & hands either on bottom or next to the head. Raise the chest off the floor.
  9. Tricep dips (use stairs or a chair)
  10. Glute bridge (lay on the ground slowly raise the lower back off the floor /raise heels at the raise position).

Enjoy the challenge & have fun.

Please only carry these out if you feel up to it.

Will

Upper body & core

  • Warm up / demos
  • Main session of reps & timed session

Half site, hand release pressups, side raises, bicep curls, side raises, tricep extensions, alt V sits, wide arm pressups, dorsel raises, close arm pressups 8-10 reps 30 secs rest x 2 then 30 secs 10 rest.

  • Cool down stretches

Enjoy the challenge & have fun.

Please only carry these out if you feel up to it.

Will

This was a live video made on 30 March 2020 (sorry about the sound quality)

  • Lower body
  • Core
  • Upper body

… and you need a water bottle (with water)

Enjoy the challenge & have fun.

Please only carry these out if you feel up to it.

Will