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Best Indoor Workouts

03rd December 2018


It’s the festive season and its cold, it’s really cold. We have put together some exercises for you which you can either do from the comfort of your own home, or in the functional zone at the gym.

Rocket Jumps: Two sets of 15 to 24 repetitions

1.       For rocket jumps, stand with your feet hip-width apart, legs bent and hands on your thighs

2.       Jump up, driving your hands straight above your head and extending your entire body

3.       Land softly, reposition your feet and repeat. For more of a challenge, start in a lower squat position and hold a weight or a bottle of water in both hands at the centre of your chest


If you’re stuck, here’s a tutorial from YouTube to demonstrate https://www.youtube.com/watch?v=JPlK7BR1NCw


Star Jumps: 2 sets of 15 to 24 reps

1.       To do a star jump, stand tall with your arms by your side and knees slightly bent

2.       Jump up, extending your arms and legs out into a star shape in the air

3.       Land softly, with your knees together and hands by your side

4.       Keep your abs tight and back straight during the exercise





1.       As a less energetic alternative, do some squats. Stand with your feet shoulder-width apart and your hands down by your sides or stretched out in front for extra balance

2.       Lower yourself by bending your knees until they're nearly at a right angle, with your thighs parallel to the floor

3.       Keep your back straight and don't let your knees extend over your toes




Tap Backs: 2 sets of 15 to 24 reps

1.       To start tap backs, step your right leg back and swing both arms forward, then repeat with the opposite leg in a continuous rhythmic movement

2.       Look forward and keep your hips and shoulders facing forward

3.       Don't let your front knee extend over your toes as you step back




Burpees: 2 sets of 15 to 24 reps

1.       To do a burpee from a standing position, drop into a squat with your hands on the ground

2.       Kick your feet back into a push-up position

3.       Jump your feet back into a squat and jump up with your arms extending overhead

4.       For an easier burpee, don't kick out into the push-up position and stand up instead of jumping