7 Day Home Workout
Join in our 7 day workout challenge.
Targetting a different part of the body each day, the only thing you'll need for this workout is a tin of beans (or any other small tin!), a chair and just 15 minutes to spare!
If you're unsure how to perform an exercise, you can download our guide to help you out.
Day 1 - Cardio
1 minute on each exercise. Rest for 15 seconds between each exercise. Repeat twice.
Half Stars/Seated Stars
Step Ups/Toe Taps
Shadow Punches
Heel Flicks
High Knees
Day 2 - Upper Body
Warm Up - Shadow punches for 1 minute. Do 15/20 repetitions of each exercise and repeat 3 times
Wall Presses
Tinned Side Raises
Tinned Bicep Curls
Tinned Kickbacks
Tinned Upright Row
Day 3 - Lower Body
Warm Up - Step ups for 1 minute. Do 15/20 repetitions for each exercise and repeat 3 times.
Sofa/Chair to Stand
Glute Kickback
Step Lunge
Calf Raises
Sumo Squat
Day 4 - Core
Warm Up - High knees for 1 Minute. Do 15/20 repetitions for each exercise and repeat 3 times
Side Bends
Core Rotations
Knee to Elbow
Seated Leg Flutters
Wall Mountain Climbers
Day 5 - Flexibility
Warm Up - Heel flicks for 1 minute. Hold each exercise for 20 seconds and repeat 3 times
Cat Pose
Cow Pose
Seated Twist
Arm Stretches
Forward Bend
Day 6 - Cardio
1 minute on each exercise. Rest for 15 seconds between each exercise. Repeat twice.
Half Stars/Seated Stars
Step Ups/Toe Taps
Shadow Punches
Heel Flicks
High Knees
Day 7 - Pick and Mix
1 minute on each exercise. Repeat twice
Cardio - Half Stars
Upper Body - Wall Press
Lower Body - Sit to Stand
Core - Knee to Elbow
Flexibility - Forward Bend
