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Mix It Up: Home Workout

Mix up your workout with our at home programmes. Each exercise can be carried out using items we all have around the house.

Tear a piece of paper into 5 pieces and write a number 1-5 on each piece and fold these up and pop in a bowl or cup. Pick out 2 pieces of paper and these are the workouts for you to carry out. 

Take a look at our videos before you carry out the programme to see a guide for each exercise. 

1. Stairs Workout

Carry out each exercise for 45 seconds with a 15 second rest between each exercise. Complete 4 rounds.

  • Squat Jumps
  • Calf Raises
  • Fast Feet
  • Side Fast Feet (Left Leg)
  • Side Fast Feet (Right Leg)

2. Wall Workout

Carry out each exercise for 50 seconds with a 10 second rest between each exercise. Complete 4 rounds.

  • Wall Sit With Arm Extensions (For a more advanced workout hold a can of beans in each hand)
  • Wall Plank
  • Tricep Wall Push
  • Glute Bridge

3. Sofa Workout

Carry out each exercise for 40 seconds with a 10 second rest between each exercise. Complete 4 rounds.

  • Push Ups
  • Seated Squats
  • Tricep Dips
  • Mountain Climbers

4. Rucksack Workout

Carry out each exercise for 55 seconds with a 10 second rest between each exercise. Complete 4 rounds.

  • Plank Ups
  • Upright Rows
  • Single Arm Row (Left Arm)
  • Single Arm Row (Right Arm)
  • Squats
  • Lunges (Left Leg)
  • Lunges (Right Leg)

5. Arm Workout

Carry out each exercise for 40 seconds with a 15 second rest between each exercise. Complete 4 rounds.

  • Bicep Curl (Left Arm)
  • Bicep Curl (Right Arm)
  • Shoulder Press
  • Seated Skull Crushers
  • Lateral Raises 
  • Front Bicep Curls