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7 Day Home Workout

Join in our 7 day workout challenge.

Targetting a different part of the body each day, the only thing you'll need for this workout is a tin of beans (or any other small tin!), a chair and just 15 minutes to spare!

If you're unsure how to perform an exercise, you can download our guide to help you out. 

Day 1 - Cardio

1 minute on each exercise. Rest for 15 seconds between each exercise. Repeat twice.

Half Stars/Seated Stars
Step Ups/Toe Taps
Shadow Punches
Heel Flicks
High Knees

Day 2 - Upper Body

Warm Up - Shadow punches for 1 minute. Do 15/20 repetitions of each exercise and repeat 3 times

Wall Presses
Tinned Side Raises
Tinned Bicep Curls
Tinned Kickbacks
Tinned Upright Row

Day 3 - Lower Body

Warm Up - Step ups for 1 minute. Do 15/20 repetitions for each exercise and repeat 3 times.

Sofa/Chair to Stand
Glute Kickback
Step Lunge
Calf Raises
Sumo Squat

Day 4 - Core

Warm Up - High knees for 1 Minute. Do 15/20 repetitions for each exercise and repeat 3 times

Side Bends
Core Rotations
Knee to Elbow
Seated Leg Flutters
Wall Mountain Climbers

Day 5 - Flexibility

Warm Up - Heel flicks for 1 minute. Hold each exercise for 20 seconds and repeat 3 times

Cat Pose
Cow Pose
Seated Twist
Arm Stretches
Forward Bend

Day 6 - Cardio

1 minute on each exercise. Rest for 15 seconds between each exercise. Repeat twice.

Half Stars/Seated Stars
Step Ups/Toe Taps
Shadow Punches
Heel Flicks
High Knees

Day 7 - Pick and Mix

1 minute on each exercise. Repeat twice

Cardio - Half Stars
Upper Body - Wall Press
Lower Body - Sit to Stand
Core - Knee to Elbow
Flexibility - Forward Bend