Try It At Home

Keeping fit and active is one of the most important ways to protect both your mental and physical wellbeing during these unprecedented times. 

Hull Culture and Leisure Ltd have put together a range of workout videos which you can view below. These videos designed by Mia, one of our experienced and qualified Fitness Instructors, gives you ideas for a variety of different workouts which can be done in your own home with little or no equipment needed. 

 

15 Minute Workout with Mia

This video takes you through a 15 minute workout designed to work the whole body and can be done in the comfort of your own living room with little or no kit required!

 

Family Circuits with Mia

In this range of videos Mia takes you through circuit training workouts which the whole family can take part in and can be done at home with little or no kit required! For more information on the circuit routines and the games visit the Live It Hull YouTube Channel.

 

Upper Body Workout with Mia

In this video, Mia will take you through the exercises for a simple upper body workout. Watch the video for the exercises and try the following workout -  

  • Perform each exercise for 12 - 15 reps, and do 2 - 3 sets.

 

HIIT Cardio Workout with Mia

In this demonstration video, Mia will take you through the exercises for a HIIT Cardio workout. Watch the video for the exercises and try the following workout - 

  • Perform each exercise one after the other (40 seconds work / 20 seconds rest). Once completed, rest for one minute and then repeat the workout again.

 

Abs Circuit Workout with Mia

In this video Mia takes you through the exercises for a simple Abs Circuit workout. Watch the video for the exercises and try the following workout - 

  • Perform each exercise one after the other with 30 - 60 seconds on each exercise (depending upon your fitness levels). Once completed, rest for one minute and then repeat the circuit again twice.

 

Full Bodyweight Circuit Workout with Mia

This demonstration video takes you through the exercises for a Full Bodyweight Circuit workout. Watch the video for the exercises and try the following workout-  

  • Do three sets of each exercise. On set one do each exercise one after the other for 60 seconds each, on set two do each exercise one after the other for 45 seconds each and on set three do each exercise one after the other for 30 seconds each. 

 

Chest and Triceps Workout with Mia

In this video Mia demonstrates the exercises for a Chest and Triceps workout. Watch the video for the exercises and try the following workout - 

  • Perform each exercise for 12 – 15 reps and complete 2 – 3 sets. Rest for 30 – 60 seconds between each set as needed. Control each movement and control your breathing (exhale with the effort). If you do not have dumbbells at home, you could use tins of food or bottles of water/juice. To increase the intensity, increase the weight or slow down the movement.

 

Lower Body Cardio Workout with Mia

This video demonstrates the exercises for a Lower body Cardio workout you can do in your living room. Watch the video for the exercises and try the following workout - 

  • Perform each exercise for 30 - 60 seconds depending upon your capability and complete 2 - 3 sets. Rest for one minute in between each set. Control each movement without rushing. Remember to engage your core and maintain good posture at all times.

 

Low Impact HIIT Workout with Mia

Mia demonstrates the exercises for a Lower body Cardio workout. Watch the video and try the workout - 

  • Perform each exercise one after the other (40 seconds work / 20 seconds slow march on the spot). Once the first set of exercises are complete, rest for one minute and complete another two sets of the workout, remembering to take a break in between sets.

Abs Circuit Workout (2) with Mia

Watch the video for the exercises for this new Abs Circuit Workout and try the routine below -

  • Perform each exercise one after the other for 30 - 60 seconds on each exercise, depending upon your fitness. Once a full set of all six exercises are completed, rest for one minute. Aim to complete three sets of the circuit in total. 

Circuit Training with Mia

This video shows you a simple circuit training routine you can do at home. Watch the video and try the workout -

  • Perform each exercise one after the other, 30 - 60 seconds on each exercise, depending upon your fitness level. Rest for 1 - 2 minutes once you have completed all 10 exercises. Repeat the circuit again.

If you do not have dumbbells at home, then find an alternative such as tins of food or bottles of water to use instead.

 

Slider Workout with Mia

In this video, Mia shows you how to add a slider workout into your home exercise. If you don't have sliders, use some hand towels instead.

Watch the video for the exercises and you can either add them to your current core / lower body workout or do them as a standalone routine to train your core, glutes and legs - 60 seconds on each exercise followed by a 30 second rest after completing all four exercises. Repeat the circuit four times.

 

Chair Workout with Mia

For this workout, all you need is a sturdy chair to do the exercises on. Watch the video for the exercises and either incorporate the exercises into your current workouts or do as a standalone workout -

  • Complete 30 - 60 seconds on each exercise followed by a 60 second rest then repeat the circuit again.

 

Glute Workout with Mia

Follow the exercises on the video and work your glutes! Try the following workout -

  • Complete three sets of the exercises doing 15 - 20 reps on each exercise.

 

HIIT Cardio Workout (2) with Mia

Vary your HIIT workouts with this new version. Follow the exercises on screen and complete the workout -

  • Complete all four exercises (40 seconds work/20 seconds rest) followed by a one minute rest. Repeat this twice more to complete the 15 minute HIIT cardio workout.

 

Standing Abs Workout with Mia

No need to lay down to work your abs. Follow the exercises and work them standing up -

  • Perform each exercise for 30 - 60 seconds and complete 2 - 3 sets of each exercise with a 60 second rest between sets.

 

Upper Body Tone Up Workout with Mia

Follow the exercises on the video and tone up your upper body with the following workout -

  • Perform 12 - 15 reps of each exercise for 2 - 3 sets for a balanced arm workout. Remember to warm up beforehand and warm down afterwards.

 

Low Impact Beginner Circuit with Mia

If you want a workout which is easy and low impact to ease you back into exercise then watch the video and try the workout below -

  • Perform each exercise one after the other (40 seconds work / 20 seconds rest). Rest for 1 - 2 minutes after completing a full circuit and then repeat the circuit. Remember to warm up beforehand and warm down afterwards.

 

Upper Body Workout (2) with Mia

This video gives you new exercises specific for upper body training workout at home. Try the following routine -

  • Perform each exercise for 15 - 20 reps and complete 2 - 3 sets. Remember to warm up beforehand and warm down afterwards.

 

Abs Circuit (3) with Mia

This is a new abs circuit which will help mix up your abs training routine. Follow the exercises on the video and try the routine below -

  • Perform each exercise for 30 - 60 seconds depending upon your fitness level then rest for one minute once all five exercises are completed. Repeat this circuit 3 - 4 times.

 

Glute Workout (2) with Mia

This new workout video gives you a variation on exercising your glute muscles. Follow the exercises on screen and complete the following workout -

  1. Straight Leg Donkey Kick (complete 15 - 20 reps on each side)

  2. Single Leg Glute Raise (complete 12 - 15 reps on each side)

  3. Squat Pulse (complete 15 - 20 reps)

  4. Fire Hydrant (complete 12 - 15 reps)

Complete 2 - 3 sets of the reps in total.

 

Shoulder Workout with Mia

This is a shoulder specific workout, so make sure you warm up the area properly beforehand. Follow the exercises on screen and complete two to three sets of the following exercises in total -

  1. Around the World (complete 15 - 20 reps)

  2. Dumbbell Punches (carry out for 30 - 60 seconds)

  3. Reverse Front Raises - single, single, double (complete 15 - 20 reps)

 

 

Full Body Circuit with Mia

This video shows you the exercises for this full body circuit. Complete the workout by doing each exercise one after the other for 30 to 60 seconds depending upon your fitness. Rest for one to two minutes as needed and repeat the circuit two to three times. The exercises are as follows -

  1. Jumping Jacks

  2. Shoulder Press to Bicep Curl

  3. Lateral Squat

  4. Mountain Climber

  5. Tricep Extensions

  6. Bow Extensions (try 5 each side)

  7. Bent Over Reverse Fly

  8. Reverse Lunge

  9. Chest Press

  10. Elbow Plank

 

Upper Body Workout (3) with Mia

This upper body video gives you a new variation on the previous workouts. Watch the video for the exercises and try the workout as follows - do 12 to 15 reps on each exercise and two to three 3 sets in total. Rest for one to two minutes in-between sets. Exercises to do are below -

  1.  Push Ups

  2. Curl and Flip

  3. Bent Over Row to Tricep Kickbacks

  4. Dumbbells Standing Wall Press

  5. Chicken Wings

 

Chair Workout (2) with Mia

In this new chair workout video, you are taken you through the exercises needed to complete the workout. Watch the video for the exercises on screen and then complete the following routine -

  1. Step Ups (5 each side)

  2. Dips

  3. V-Sits

  4. Donkey Kicks

  5. Plank

  6. Squat Sit

Perform each exercise one after the other for 30 - 60 seconds, depending on your fitness and repeat the workout two to three times.

 

Core Workout with Mia

This workout is focused on your core area. Watch the video for the exercises and then perform the following routine -

  1. Raised Leg Crunch

  2. Russian Twist

  3. Side Bends

  4. Straight Leg Raise

  5. Around the World Plank

  6. Elbow Plank

You can either perform these exercises at the end of your usual workout to finish off, or as a standalone workout where you do each exercise for 30 to 60 seconds depending on your fitness level and repeat as many times as you feel you can. Rest for a few seconds between each exercise and control each movement and maintain good posture throughout.

 

HIIT Cardio Workout (3) with Mia

This the third and more advanced version of the home HIIT Cardio Workout. This is for people with good mobility so make sure you warm up well beforehand -

  1. Lateral Touch Down

  2. Plank, Knees In and Shoulders Tap

  3. Elbow to Knee Standing Crunch and Squat Pulse

  4. Burpees to Reverse Lunge

Perform each exercise for 60 seconds (40 seconds work/20 seconds active rest). Complete a full circuit, rest and repeat.

 

Full Body Workout with Mia

If you are looking for a more advanced workout to try at home then watch the video to see the exercises and try the following routine -

  1. Squat to Shoulders Press with Triceps Extension

  2. Deadlift to Bent Over Row with Triceps Kickback

  3. Squat to Bicep Curl

  4. Mountain Climber to Renegade Row

  5. Reverse Lunge to Lateral Raise

  6. Side Lunge to Frontal Raise

Perform each exercise for 30 - 60 seconds, completing two to three sets in total depending on your fitness level. Rest for one to two minutes in-between each set as needed. Alternatively perform as a full intensity circuit with no rest period between sets.

 

Dumbbell Core Circuit with Mia

If you have access to dumbbells then watch the video for the exercise demonstration and try the following routine out - 

  1. Dumbbell Pullover with Single Leg Raise

  2. Single Leg Lift with Knee In

  3. Weighted Sit Up with Russian Twist

  4. Dumbbell Leg Loops

  5. Arms and Leg Raise

Complete each exercise for 30 to 60 seconds, depending on your fitness level, one after the other without rest. Once completed, rest for one to two minutes and repeat the circuit two to three times.

Note: In this video Mia is using a 2Kg dumbbell. Select your weight according to your fitness level and personal fitness goals.

 

Hamstring and Quads Workout with Mia

We're picking up the skill and intensity level with this hamstring and quad workout. Make sure you warm up your hamstrings and quads enough beforehand before trying the following routine -

  1. Good Mornings (1 minute)

  2. Jump Squats (30 - 40 seconds)

  3. Single Leg Glute Bridge (12 - 15 reps each leg)

  4. Reverse Lunge to Squat (1 minute)

  5. Romanian Deadlift (1 minute)

Complete each exercise one after the other without rest. Once completed rest for 2 - 3 minutes then repeat the circuit another 2 - 3 times.