Gym Free Workouts

Put the fun back into fitness with these equipment-free workouts for all levels. All the exercises below have illustrated guides which are designed to help make your workouts effective and easy to follow. Many of these routines count towards your recommended 150 minutes a week of exercise and muscle-strengthening activity.

Seated yoga workout

Release tension in your limbs with this seated yoga routine, which you can do throughout the day, including at work at your desk. Perform each move slowly and smoothly, and breathe deeply and regularly. 

Chair workout

An energy-boosting routine for wheelchair users that helps to increase upper body strength and cardiovascular fitness, as well as ease joint stiffness, particularly in the shoulders and chest. 

Neck exercises

Relieve tension and stiffness in the neck with these stretches. Perform each move slowly and smoothly, and breathe deeply and regularly. For best results, try to do this routine at least once a day.

Pillow workout

The humble pillow: good for sleeping, but even better for exercising! This strength routine turns your pillow into a free weight to work your major muscle groups. 

Cardio hill workout

You’ll feel like you really have run up a hill after doing this routine, which develops speed and power in your lower body and core muscles, as well as working your cardio fitness.

If you enjoyed trying these few exercises take a look at the link below to find even more!