What a start to 2020. Who thought we’d be facing a “pandemic” situation, with the majority of the country self-isolating and in lockdown.

Gyms are closed for the time being and you may find yourself at a struggle to exercise. 

If you’re looking for home workout, then all you have to do is open any social media outlet to find one right now. Everyone is sharing their ideas for what you can do at home.

Here’s some of my tips for exercising at home that can help you maintain a healthy body and mind.

Keep workouts short, but do them more often

Keep your workouts to 20-30 minutes in length but do them more frequently. 

Id’ recommend doing a workout in the morning and one in the evening.

Get your heart rate up 

Combining a lower body and upper body movement to is an excellent way to get your heart rate up. I’d also recommend doing full body movements, that see you changing levels and moving around.

Workout 1 

Squat Jumps 30s – Rock Press 30s. 60s rest x 5

Lunge jumps 30s – Sprawls 30s. 60s rest x 5 

Mountain climbers 30s – Pushups 30s. 60s rest x 5

Workout 2 

High knees 30s – Walkouts 30s. 60s rest x 5

Squat Sprawls 30s – Reverse lunge with knee through (alternating) 30s. 60s rest x 5

Mountain sliders (use socks or towel) – Bear crawls (small movements). 60s rest x 5

If you have any questions on the above, you can contact me here

Use your body

Unless you’re following the home workouts that tell you to bench press your sofa, or squat with your dog on your back; let’s just keep it simple.

Workout 1 – No equipment

Squats (3-1-1 tempo) – 15-20 reps, 3-5 sets, 45 seconds rest.

3-1-1 tempo: 3 seconds down, 1 second pause at bottom, 1 second up

Push-ups (full or on knees) – AMRAP, 3-5 sets, 60 rest. 

Take note of your reps, so you can try to beat them next time.


A1 – Rock press – AMRAP

A2 – Prone back extensions (2 second hold at top) – 10 reps

2-4 sets, 60s rest

B1 – Reverse lunge to Forward Lunge (reverse to forward = 1 rep) – 10 each leg

B2 – Bicycle crunches – 30s, AMRAP

3-5 sets, 60s rest.

Workout 2 Core

A1 – Opposing toe touches – 16-20 reps

A2 – Heel taps – 16-20 reps

3-5 sets, 60 rest.

B1 – Plank Shoulder touches – 30 seconds

B2 – Deadbugs – 16-20

3-5 sets 60s rest.

C1 – Flutter Kicks – 30s

C2 – Conventional Situp – 10-20

3-5 sets, 60s rest.

D1 – Bird Dogs – 10 each side

D2 – Side Plank – 30s each side

3-5 sets, 60s rest.

If you have any questions on the above, you can contact me here

Use some equipment 

If you are already prepared for a home workout then you may have some equipment. Resistance bands and suspension trainers seem to be popular choices. If you have or can get some dumbbells, then even better.  Rep count and sets depends on the resistance you have but pick accordingly and push yourself.

Here’s a couple good options for some equipment. They may not be in stock but try to look for similar alternatives.

Resistance Bands: https://www.amazon.co.uk/Mode33-Resistance-Bands-100-lbs/dp/B07ZHP8ST5/ref=sr_1_3?dchild=1&keywords=Bodylastics&qid=1584963733&sr=8-3

Suspension Trainer: https://www.amazon.co.uk/Yorimi-Trainer-Adjustable-Fitness-Suspension/dp/B085WRKKGC/ref=sr_1_5?keywords=Suspension+trainer&qid=1584963799&sr=8-5

Workout 2 – Equipment – Upper body (Resistance bands, suspension trainer).

Banded Push ups (full or on knees) – 10-20 reps, 3-5 sets, 60 seconds rest.

Banded Rows (with 3 second hold) – 15-20 reps, 3-5 sets, 60s rest 

Suspension row to shoulder press – 10-15 reps, 2-4 sets, 90s rest. 

Suspension bicep curls – 10-12 reps, 2-5 sets, 45s rest. 

Suspension triceps extensions – 10-12 reps, 2-5 sets, 45s rest.

Workout 3 – Equipment – Lower Body (Resistance bands, suspension trainer)

Suspension Bulgarian split squats (3-1-1- tempo) – 10-15 reps, 2-4 sets, 60s rest.

Resistance band pull throughs (3 second glute squeeze at top) – 15-20 reps, 3-5 sets, 60s rest.

Suspension Squat jumps – 10 reps, 4-6 sets, 30s rest.

Resistance band deadlifts (3 second glute squeeze at top) – 10-15 reps, 3-5 sets, 60s rest.

Suspension Mountain climbers – 30s on, 30s off x 5.

Workout 4 – Dumbbell workout – Full body

Dumbbell Squat (3-1-1 tempo) – 10-15 reps, 3-4 sets, 60s rest.

Dumbbell Single arm shoulder press – 10-15 reps. 3-4 sets, 60s rest.

Dumbbell Romanian deadlift (3-1-1 tempo) – 10-15 reps, 3-4 sets, 60s rest.

Dumbbell Single arm row – 10-15 reps, 3-4 sets, 60s rest 

Push-ups (dumbbells as handles) 10-20 reps, 3-4 sets. 60s rest


I am by no means a yoga expert, but I can tell you that stretching is good for the body and the mind. In times like this when you’re missing out on your daily activity and most likely spending your time sitting; stretching is key to clear the mind and loosen the body. 

Here’s a great yoga channel on Youtube with bitesize yoga sessions: https://www.youtube.com/user/yogawithadriene  

If you have any questions on the above, you can contact me here

Do whatever you enjoy

Or just do whatever you enjoy! Try to derive some real fun from your workouts when you’re at home.

At the end of the day, you’re in the comfort of your own home. Have fun, get loose and get your family involved.

Having a bit of fun will only lighten the mood and boost your morale.

Dance in your living room, play games with your kids, put on that Zumba DVD, do an 80s step workout or do an old school P.E workout with tonnes of jumping jack and skipping.

It doesn’t matter as long as you feel good, feel happy and feel like you’ve had a workout.  

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Sam is a Personal Trainer, Online Coach and Fitness Educator with background in achieving results for a variety of clients. Sam now specialises in Pain Free Performance, helping people across the world to achieve their goals safely and effectively. 

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