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Got a spare 25 minutes? Wanting to stay strong and active? Get onto this killer full-body strength session!

Try this at-home full-body strength session! All that’s needed is a chair, mat, and a small towel!

Warm Up

As always avoiding injury is key. One main preventative is a good warm-up before any exercise.

Start off with some dynamic stretches! (hamstring stretch, open and close hips, torso twists, shoulder rolls)

Then perform 2 Rounds:

  • 10 x squats
  • 10 x lunges
  • 5 x push ups
  • 20 x Mountain Climbers
  • 10 x crunches


The session includes 3 circuits – 2 rounds on each circuit! 

Once you finish at 1 station – grab a drink, have a 1-2 minute rest then start at the next station!

Circuit 1:

  • Wall Sit – 1 min
  • 3 Point Push Up (Wide, Normal, Narrow) – x7 each position
  • Towel Front Raises – x15
  • Toe Touch Crunches – x20

Circuit 2:

  • Wall Sit Single Leg – 1 min (10 sec each leg change)
  • Tricep Dips on Chair – x15
  • Towel rows- x15
  • Side Hip Raises – x15 each side

Circuit 3:

  • Single Squat (Sit To Stand) – x15 each side
  • Push Ups (of chair or normal) – x15
  • Skydivers – x15
  • Leg Raises – x15

Make sure you are controlling your breath and hydrating for this one crew!

Warm Down

Remember to stretch after your session and drink lots of water! Remember a good 10-minute stretch will have you thanking yourself later on.

You can do it!

Well done crew! Smashing another session once again! Whilst staying safe and healthy during this lockdown!
Our FitTech Team has been sharing as many workouts at home as we can. If you haven’t already seen it, check out our home exercise page here with some example workouts you can do at home.

Send us an email or call us, you can find our contact details here.

Keep an eye out as we will be posting more workouts soon!

Abby Simpson

EMS Trainer/Personal Trainer @FitTech Studios

Book a Session with Abby here

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