About Our Exercise Guide

Here are some exercises you can do at home, these are sure to keep you fit and make you strong.


You could always make up your own workout routine with these, or go to our workouts page to find examples.

How to do a Squat. Stand with your hands on the back of your head and your feet shoulder-width apart with your feet turned out slightly to open the hip joint. Lower your body until your thighs are parallel to the floor. Pause, then return to the starting position. Repeat.
How to do a Pull-up. Hang on a bar with palms facing away from you, at least shoulder width apart. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat.
How to do a Push-up. Get down on all fours, placing your hands on the floor shoulder width apart . Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Then push yourself back up.
How to do a Bularian Split Squat. Stand 2 to 3 feet in front of a knee-high platform. Extend your right leg behind you and rest your toes on the bench. Keeping your torso upright, slowly lower your right knee toward the floor. Your front knee will form approximately a 90-degree angle. Then Reverse the move and return to the starting position.
How to do a Calve Raise. Slowly raise your heels up as high as possible. Pause, and then slowly lower your heels back to the starting position.
How to do a Chair Dip. Sit on the edge of one chair and grip the edge with your hands. Place your heels on the edge of the other chair and hold yourself up using your triceps. Slide forward just far enough that your behind clears the edge of the chair, then lower yourself until your elbows are bent between 45 and 90 degrees.
How to do a Chin-up. Hang on a bar with palms facing towards you. Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat.
How to do a Decline Push-up. Kneel down with your back to a bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees. Place your feet on top of the bench.Bend your elbows and lower your chest to the floor, keeping your back and neck straight. Push into the floor to return to starting position, extending your elbows.
How to do a Dimond Push-up. Get down on all fours, placing your hands together in a diamond shape. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Then push yourself back up, squeezing your triceps.
How to do a Hamstring-bridge. Lie on your back with your hands by your sides, knees bent, and feet flat on the floor (under your knees). Lift one foot, extending the leg fully so it is roughly 45 degrees to the floor. Raise your hips, tightening your abdominals and buttock muscles to support the lift, until your shoulders and knees are in a straight line. Lower the hips to the floor slowly keeping the leg extended, to return to the starting position.
How to do Leg Raises. Lie on your back, legs straight and together, keep your legs straight and lift them all the way up to the ceiling. Slowly lower your legs back down till they're just above the floor, then repeat.
How to do an Australian Pull-up. Get underneath a table and get a shoulder-width grip on it, push your shoulder blades together and puff out your chest. Inhale into your belly and then pull the table toward your chest
How to do Lunges. Step forwards with one leg into a long stride and lower into a lunge, bending both knees and keeping your posture upright while ensuring your knees don't travel over your toes. Drive through your front heel to return to standing. Repeat by stopping forward with the opposite leg into another stride.
How to do a Modified Push-up. Place your hands on the floor slightly greater than shoulder-width apart and kneel on the floor. Slowly bend your elbows and lower your chest until your chin reaches the ground, then slowly return to the starting position.
How to do a Pike Push-up. Lift hips up and back until your body forms an inverted V shape with your hands on the floor. Keep arms and legs as straight as possible. Start to bend elbows, and then lower your entire upper body toward the floor. Then slowly push back up until your arms are straight and you're in the inverted V position.
How to do a Pistol squat. Stand on left leg, right leg held out straight and off the floor. Perform the pistol squat by sending hips down and back, keeping the chest tall and right leg lifted. Drive through left foot to stand back up. Repeat.
How to do a Sit-up. Lie down on your back, with your feet on the floor, knees bent. Place your hands on either side of your head in a comfortable position. Bend your hips and waist to raise your body off the ground. Lower your body back to the ground into the starting position. Repeat.
How to do a Wall-press. Stand around an arm's length from the wall with your feet hip-width apart. Place both palms on the wall at around shoulder-level height and shoulder-width apart. Bend your elbows and begin to lean your body toward the wall until your face almost touches it. Keep your back straight and elbows bending at around a 45-degree angle.Push back to the starting position.

Additional information about exercise guides

The exercise examples are designed for everyone to do at home with no special equipment... other than a chair, a table or a box.


We have included pull-ups and chin-ups as they are an excellent all round exercise. If you don't have a pull-up bar you can always do Australian pull-ups instead using a table.