Exercise at home with a full body workout

While you are working from home, it’s important to stay active! Regular exercise, nutritional food and a good amount of sleep all contribute towards keeping your body and mind functioning well.

We are constantly adding new and exciting videos to our online offering, and love hearing all of our members enjoying them too! If you’re looking to try something new then here is a full body workout you can do at home anytime, anywhere.

WARM UP

Arm rotation x 20 repetitions in each direction

Place your legs at shoulder-width, Keep your arms straight at your sides, Rotate arms clockwise, counter clockwise and in opposite directions.

Shoulder rotation x 20 repetitions

Place your legs at shoulder-width, Keep your arms straight at your sides, Perform both shoulders rotation clockwise and counterclockwise.

Wrist rotation x 20 repetitions in each direction

Rotate your wrists in both directions.

Hip rotation x 10 repetitions in each direction

Place your hands on your hips and your head straight, rotate your hips clockwise and counterclockwise.

Ankle rotation x 10 repetitions with each foot

Standing on on one leg, rotate the ankle of your other leg. Repeat on other side

Jog on the spot for 60 seconds

Get your heart rate up by jogging on the spot. Take it at your own pace. Lift your knees up high for a higher intensity.

WORK OUT

Have a 30 second rest between each exercise

Burpees – 3 sets of 15 repetitions

• Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
• Push your hips back, bend your knees, lower your body down so that you place your hands on the floor shoulder with a part. Shift your weight onto your hands.
• Jump your feet back to softly land on the balls of your feet into a plank position (or step one leg back at a time for a lower impact). Jump your feet back in so that they land just outside of your hands (lower impact: one leg at a time, then stand up in starting position).
• Reach your arms overhead and jump up into the air. Repeat from start.

Squats – 3 sets of 15 repetitions

Set your feet shoulder-width apart, toes slightly turned out. Look straight ahead, slowly bend at the knees and drop your hips to lower your body like you are sitting in a chair. Keep your heels flat on the floor. Pushing from your heels, stand back up to the starting position.

Push up OPTION 1 (on knees)  – 3 sets of 15 repetitions

Place your knees on the floor, the hands below the shoulders and cross your feet. Keeping your back straight, start bending the elbows until your chest is almost touching the floor. Pause and push back to the starting position.

Push up OPTION 2 (on toes)  – 3 sets of 15 repetitions

Place your hands on the ground, slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

Sit ups  – 3 sets of 15 repetitions

Lie down on your back, keep your knees bent and your back and feet flat on the mat. Slowly lift your torso and sit up (squeeze your core and relax your neck). Return to the starting position by rolling down one vertebrae at a time.

COOL DOWN

Don’t forget to finish off with some nice, gentle stretches and deep breathes.

If you’re looking for other full body workouts, then check out these sessions by our trainers below:

Beginner: Radmila’s Full Body Workout

Intermediate: Jacqueline’s Full Body Weighted Workout 

Advanced: Mathew’s Full Body Workout 

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Fill in our short registration form to become an online member here and gain access to FREE Pilates, Tai Chi, Meditation, Fitness, Yoga and Nutrition programmes.