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
Core
> 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:Â Hamstring and glute stretch:Â 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:
Standing:
> 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