Stay At Home Workout

Stay At Home Workout

Exercise is an integral part of our overall wellbeing. Moving our body in any way is beneficial but as we’re all currently limited when it comes to getting out and about, our team of fitness experts have designed an at-home a full body workout suitable for every level of fitness. Now more than ever the need to move our bodies and get active is paramount to our physical and mental health. We’ll be providing you with a variety of circuit training each week that won’t take you longer than 30 minutes a day and the only equipment you'll need is a stopwatch.

Exercise has been proven to have a profoundly positive impact on anxiety, low mood and stress with research indicating even modest amounts of exercise can make a difference. When working out, your body releases the “feel good” hormones serotonin, dopamine and Oxycontin which flood the bloodstream and instantly boost our mood.

Physical activity also aids your immune system while oxygenating the body and flushing out any toxins which have built up during the day while the production of white blood cells helps fight off any illness or infection we might be experiencing. Excercise can also help with mental clarity and focus

It’s never too late to start exercising and reap the benefits instantly so get started today and keep a look out for our upcoming weekly release of workouts to nourish your brain and body through this isolation period.


Warm up

Perform each exercise for 15 seconds, followed by 15 seconds rest

  • Jogging on the spot x 2

  • Knees to hands x 2

  • Heal kicks x 2

  • Jog on the spot and punch x 2

  • Jog on the spot and punch the ceiling x 2


Complete 3 to 5 sets of your chosen circuit with 2 minutes rest in between.

 Beginner (8-10 reps) Intermediate (10-12 reps) Experienced (12-15 reps)
Squat to chair Squat Jump squat
Knee (Box) press-ups Press-ups Decline press-ups with feet on chair
Alternate lunges Alternate lunges Alternate jumping lunges
Hands on thigh sit-ups Hands behind head sit-ups V sit-ups (with straight arms and straight legs)
Tricep dips with knee bent Tricep dips with legs straight Tricep dips with legs straight


Cool down Routine

Complete this three times through and hold each stretch for 15 seconds

  1. Straight leg hamstring stretch

hamstring stretch

  1. Arm across the body

arm stretch

  1. Heal to bum and hold

heal to bum



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