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Alex Wood's Daily Workout Routine

Alex Wood's Daily Workout Routine

Home workout by Alex

OK. So I know that a number of people will be really struggling with the lack of structure of a gym routine when at home, so below I have designed a 3-day at-home workout that can be done with minimal kit and only your body weight.


Hopefully it will give everyone a little structure and hit multiple aspects of health and fitness. If you are struggling with any of the movements please don’t hesitate to contact Rossendale Leisure Trust who will get a Fitness Instructor to help where possible.


We hope you enjoy and find the following workouts useful.


Day 1

Chest and Triceps


Press ups, 3 sets of 5 reps

Press ups, 1 set to muscular failure*

Press ups, 4 sets of 20 – 25 reps

(*Training to failure means going the last rep, till you struggle to complete it, in that set.)


Bodyweight dips, 1 set of 5 reps

Bodyweight dips, 1 set to failure

Bodyweight dips, 4 sets of 20 – 25 reps


Shoulder press ups, 1 set of 5 reps

Shoulder press ups, 1 set to failure

Shoulder press ups, 4 sets of 10 – 15 reps


Finish with a 3 mile run


Day 2

Lower Body

Bodyweight squat, 3 sets of 5 reps

Body weight squats, 1 set of 50 reps

Bodyweight squats, 4 sets of 25 reps


Walking lunge, 6 sets of 50 reps total


Conditioning Circuit

5 rounds of the following

400m run

15 burpees

25 v sits

15 squats


Day 3

Back and Core


4 supersets (no rest between exercises)

2 minute plank into 20 press ups


Pull up/row depending on kit available

4 sets to failure


Core triset – 4 circuits

20 v sits

20 crunches

1 min plank


3 mile run


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