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  • Challenge Training Studio

Keep Active with a Home Workout

Updated: Apr 4, 2020

Don't forget that you can add resistance using water bottles, tin cans, use your furniture or stairs and even have a bit of fun while working out at home... you can even use your over-stock of loo rolls to help you out :-) :-)

Remember to keep an eye on our Men's and Ladies Member Facebook Groups for more specific and tailored workouts, nutrition advice, discussions and even a bit of humour.

Warm up - ensure your warm up is for 3 to 5 mins.

10 normal stance Squats - 3 sets

Jog on the spot - gently for 1 to 2 mins

Jog on the spot - bit of effort for at least 30 secs

10 Star jumps - 2 to 3 sets

Lower Body

> Narrow squats - 3 sets of 10

(Add-on/make it harder: Narrow squat and kick)

(Add-on/make it harder: Pencil squat - narrow squat jump with arms straight to the ceiling)

> Sumo squats - 3 sets of 10

(Add-on/make it harder: hold a heavy weight/bottle of water/bag of potatoes during the squats)

> Lunges (Static or walking) - 3 sets of 10

Upper Body

> Press ups - 3 sets of 10

(Make it easier: off the wall, on your knees, inclined off a sofa/chair/stairs

> Tricep dips - 3 sets of 10

(Hint: on the floor, off the stairs, off a chair, between 2 chairs)

> Bicep curls - 3 sets of 10

(Add-on/make it harder: Use tins of beans or resistance bands to add resistance)

> Shoulder press - 3 sets of 10

(Hint: use a brush shaft or tins of beans or bottles of water


> Flutter kicks - 3 sets of 10

> Leg raises - 3 sets of 10

> Reverse crunches - 3 sets of 10

> Forearm plank - hold for as long as comfortable - aim for at least 20 secs

> Side Plank - hold for as long as comfortable - aims for at 10 secs per side

Stretch and Cool Down

Leg Stretches  - hold all for 30 secs + breathe!:

> Lie on floor, on side (or standing) :   Quad stretch  (pull foot/lower leg to bottom)

> One leg in front bent, back knee straight – lean in – do both legs

> Straighten bent front leg and Lean back into back leg – now bent.

> Lie on back:  Hamstring and glute stretch:  bring leg up into air, pull towards you, after 30secs drop over alternative knee and bring in.

> Sit up on bottom, put feet together, stretch inner thighs

Chest and arm stretches – hold for 30 secs each:


> Single-arm triceps stretch

> Cross-body shoulder stretch

> Standing Oblique stretch  (reach to the side)

> Chest stretch  - hands clasped and arms behind back

> Back stretch   - hands clasped held in front

Core Stretches:

> Full body stretch - reach to the ceiling with both arms, stand on toes if you can

> Cobra - lie on floor, bring arms to body lifting upper body keeping hips and legs on the floor - head/look to the ceiling

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