Contrary to what some might suggest, the gym isn’t the only place you can make sizeable strength and muscle tone gains. In fact, your living room carpet is just as suitable as the gym floor – providing you’re doing the right thing that is.
Lucky we’re here to guide you to progress with this home workout plan.

You don’t need any fancy kit, just some fitness motivation and closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
0:00 start
0:10 RESISTANCE BAND PUSH-UP 3×15
0:23 RESISTANCE BAND PUSH-UP VARIATIONS 3×15
0:42 SPIDERMAN PLANK 3×20
0:54 AIR BIKE 3×20
1:08 ALTERNATE HEEL TOUCHERS 3×20
1:19 RESISTANCE BAND CHEST PRESS 3×20
1:36 BAND SQUAT 3×10-15
2:01 BAND STRAIGHT BACK STIFF LEG DEADLIFT 3×12
2:18 BAND SINGLE LEG SPLIT SQUAT 4×12
2:51 BAND LYING LEG CURL 3×15
3:24 DUMBBELL SINGLE LEG DEADLIFT 3×12
3:36 STANDING CALF RAISES 3×20
4:05 ESISTANCE BAND GLUTE BRIDGE 3×12
4:25 SIT-UP 4×15
4:37 BAND STANDING LEG EXTENSION 3×15
4:57 INCLINE PUSH UP 3×12
5:08 DB LEG EXTENSION 3×15
5:22 DUMBBELL SUMO SQUAT 3×15
5:34 PUSH-UP 3×20
5:44 DB KNEELING SQUAT 3×10-12
6:09 FRONT PLANK 30sec
6:20 BAND MIDDLE FLY 3×10-12
6:39 CROSS BODY CRUNCH 3×15
6:53 LYING LEG RAISE AND HOLD 15sec
7:12 REVERSE CRUNCH 4×15-20
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