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Free Home Workouts

from the PT’s at

Fitagain

Strengthen your upper & lower body with these quick dedicated workouts.

Legs & Glutes

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Upper Body

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Legs and glutes workout with a kettlebell

Sumo Squat into Calf Raises

3 sets of 12 reps

01

1

Begin with your feet wider than shoulder-width apart, toes pointed outward at a 45-degree angle, and a kettlebell held with both hands in front of your body.
2

Keep your back straight, chest up, and shoulders relaxed.
3

Engage your core for stability.
4

Lower your body by bending your knees and hips simultaneously, performing a sumo squat while holding the kettlebell in front of you.
5

Lower your body until your thighs are parallel to the ground or as far as your flexibility allows while keeping the kettlebell in position.
6

As you come back up from the squat position, rise onto the balls of your feet and lift your heels off the ground to perform a calf raise while still holding the kettlebell.
7

Squeeze your calf muscles at the top of the movement.
8

Lower your heels back to the ground – this is one rep.

Single leg RDLs in B-stance

3 sets of 12 reps on each leg

02

Performing single-leg RDLs with a kettlebell is an excellent exercise for strengthening your posterior chain, including your hamstrings, glutes, and lower back, while also improving balance and stability.

1

Stand with your feet staggered coming onto the toe of the back foot. Hold a kettlebell in the same hand as the front leg with your arm extended in front of you.
2

Shift your weight onto your front foot and slightly bend your front knee.
3

Engage your core for balance and stability.
4

Hinge at your hips, slowly bringing the kettlebell towards the floor while keeping your back straight and chest up.
5

Continue to lower your torso and the kettlebell toward the ground, feeling a stretch through the back of the front leg.
6

Lower the kettlebell as far as your flexibility allows, ideally until it's just above the ground or in line with your front knee.
7

Maintain a slight bend in your front knee and avoid rounding your back during the movement.
8

Once you've reached your lowest point, reverse the movement by squeezing your glutes and hamstrings to return to the starting position.
9

That is one rep on one side.
10

Repeat the exercise for the desired number of repetitions, then switch to the other leg and perform the same movement with the kettlebell in your other hand.

Single side lateral lunges

3 sets of 12 reps on each leg

03

Single-leg lunges with a kettlebell are an effective exercise for targeting the muscles of your lower body, including your quadriceps, hamstrings, and glutes, while also engaging your core for stability.

1

Stand with your feet hip-width apart with feet turned out and hold a kettlebell with both hands against your chest.
2

Now take your feet one step outwards so that you are wider than hip width.
3

Engage your core for balance and stability.
4

Lower your body to the side by bending one knee, keeping the other leg straight.
5

Keep your back straight and chest up during the movement.
6

Avoid letting your bent knee go beyond your toes and traveling forward by sending your weight backwards and into your glutes.
7

Push through the heel of the bent leg to return to the starting position. This is one rep.
8

Repeat the lunge exercise for the desired number of repetitions on one leg before switching to the other.

Split Squats

3 sets of 12 reps on each side

04

Split squats with a kettlebell are a great lower body exercise that can help you build strength and stability.

1

Stand with your feet shoulder-width apart.
2

Hold the kettlebell in one hand with a firm grip.
3

Take a step back with the foot opposite to the side holding the kettlebell, creating a staggered stance. The front foot should be about 2-3 feet in front of the back foot.
4

Your toes should point forward, and the back heel off the ground.
5

Engage your core for stability and keep your chest upright.
6

Begin the squat by lowering your back knee towards the ground. Your front knee should also bend, creating a 90-degree angle or slightly more in both knees.
7

Make sure your front knee does not go past your toes to protect your knee joint.
8

Lower your body until your back knee gently touches the ground or hovers slightly above it. Make sure not to slam your knee into the ground.
9

Push through the heel of your front foot and raise your body back up to the starting position. This is one rep.
10

Complete the desired number of repetitions on one side before switching to the other leg.

Curtsy Squats

3 sets of 12 reps on each side

05

Curtsy squats with a kettlebell are a great exercise for working the muscles of your lower body, particularly the glutes, quadriceps, and hamstrings, while also engaging your core for balance and stability. Holding the kettlebell close to your chest adds resistance to the exercise.

1

Begin by standing with your feet hip-width apart and holding a kettlebell with both hands by the sides of the handle close to your chest.
2

Keep your back straight and chest up.
3

Engage your core for stability.
4

Take a step back and diagonally to the left with your right foot, crossing it behind your left leg.
5

Bend both knees, lowering your body towards the ground in a diagonal path.
6

Keep your back straight and chest up during the movement.
7

Lower your body until your left thigh is parallel to the ground or as far as your flexibility allows.
8

Ensure that your knees are aligned with your toes and that your weight is balanced on your left leg.
9

Pause briefly at the bottom of the movement.
10

Push through your left heel to return to the starting position.
11

Repeat the curtsy squat for the desired number of repetitions on your left leg.
12

After completing the set on your left leg, switch to your right leg and perform the same curtsy squat movement with the kettlebell in your hands.

Upper Body workout with resistance bands

Front Raises

3 sets of 12 reps

01

Front raises with resistance bands are an effective way to target your front deltoid muscles, which are located in the front of your shoulders. The resistance band provides continuous tension throughout the exercise, making it a great option for shoulder strength and development.

1

Begin by stepping on the centre of a long resistance band with both feet, ensuring it's securely under the soles of your feet.
2

Hold the handles of the resistance band in each hand, with your palms facing downward.
3

Stand with your feet hip-width apart, maintaining a straight posture and keeping your core engaged.
4

Your arms should be fully extended by your sides.
5

Start the exercise by lifting both arms in front of you simultaneously.
6

Keep your arms straight and raise them to shoulder level or slightly above.
7

As you lift your arms, exhale and focus on using your front shoulder muscles to perform the movement.
8

Hold the raised position briefly to feel the contraction in your front deltoids.
9

Lower your arms back to the starting position in a controlled manner while inhaling.
10

Repeat the front raise exercise for the desired number of repetitions.

Chest Press

3 sets of 12 reps

02

Using the resistance band around your back in this manner simulates the chest press motion and provides resistance to work your chest muscles effectively.

1

Wrap the band around the middle of your back
2

Grasp the resistance band in each hand and push them outwards away from your chest. Ensure the band is taut and provides resistance.
3

Stand with your feet shoulder-width apart, keeping your core engaged.
4

Start with your hands at chest height, elbows bent, and your palms facing forward.
5

Press your hands forward and away from your body while keeping your elbows slightly bent.
6

Exhale as you push the resistance band forward and engage your chest muscles during the movement.
7

Fully extend your arms at the end of the movement, and hold the position for a moment to feel the chest muscles working.
8

Inhale as you slowly release the tension and bring your hands back to the starting position.
9

Repeat the chest press exercise for the desired number of repetitions.

Single arm bicep curls

3 sets of 12 reps

03

Bicep curls with a resistance band are an effective way to target and strengthen your bicep muscles while also engaging your forearm muscles for stability. The resistance band provides continuous tension, making it a valuable tool for bicep workouts.

1

Stand on the center of a resistance band with one foot, ensuring it's securely under the sole of your foot.
2

Hold the resistance band in the same hand as foot, with your palm facing forward and your arm fully extended down your body.
3

Stand with your feet hip-width apart, maintaining good posture with a straight back and engaged core.
4

Keep your elbows close to your torso throughout the exercise.
5

Exhale as you flex your elbows and curl your hand toward your shoulder, bringing your palm close to your bicep.
6

As you curl your hand, focus on squeezing your bicep and maintaining tension in the resistance band.
7

Hold the peak position for a moment to feel the contraction in your bicep.
8

Inhale as you slowly extend your arm, returning to the starting position.
9

Repeat the bicep curl exercise for the desired number of repetitions before changing sides.

Tricep single arm extensions

3 sets of 12 reps on each side

04

This variation of the exercise with the resistance band looped under your foot allows you to target and strengthen your tricep muscles effectively.

1

Loop one end of the resistance band under the heel of your right foot and secure it by stepping on it.
2

Grasp the other end of the resistance band with your right hand.
3

Your right arm should be extended with your palm facing down, and your elbow should be close to your side.
4

Stand with your feet shoulder-width apart and keep your core engaged.
5

Start with your right arm bent with the elbow facing the ceiling and your hand reaching down your back holding the resistance band.
6

Exhale as you extend your right arm straight up, straightening your elbow and pulling your hand up.
7

Focus on using your tricep muscle to perform the movement.
8

Hold the fully extended position for a moment to feel the contraction in your tricep.
9

Inhale as you slowly bend your elbow and return to the starting position.
10

Repeat the tricep extension exercise for the desired number of repetitions with your right arm.
11

After completing the set on your right arm, switch to your left arm and perform the same tricep extension movement with the resistance band.

Banded rows

3 sets of 12 reps

05

Banded rows with a resistance band looped under your feet are an effective way to target and strengthen your upper back muscles, particularly the rhomboids and the middle trapezius. The resistance band provides consistent tension for a challenging back workout.

1

Loop one end of the resistance band under both of your feet and secure it by stepping on it.
2

Stand with your feet shoulder-width apart and keep your knees slightly bent for stability.
3

Hold the other end of the resistance band with both hands, palms facing each other, and arms fully extended in front of you.
4

Hinge at the hips whilst keeping your back straight and your chest up.
5

Engage your core muscles for stability.
6

Begin the exercise by pulling the resistance band toward your abdomen. Focus on squeezing your shoulder blades together.
7

Exhale as you pull the resistance band, engaging your back muscles.
8

Hold the fully retracted position for a moment to feel the contraction in your upper back.
9

Inhale as you slowly release the tension and extend your arms back to the starting position.
10

Repeat the banded row exercise for the desired number of repetitions.