Frame At Home

If you can’t get to the gym due to … it being a bit rainy, your trainers are in your other bag or you just can’t be arsed then fear not as Frame have a new series of workout classes you can do at home!

Push the footstool aside and get your flatmates to clear out as Frame At Home have four separate work outs to pump your whole body into pristine condition.

See below for the exercises and watch video’s for all the workouts at the Frame website.

moveyourframe.com/blog/4-at-home-frame-routines-to-work-your-whole-body

Upper Body Resistance Band Workout with Diana Zsolnai Van Heerden

SET 1

Centre the resistance band under both feet, holding each end.

x15-x20 bicep curls
x15-x20 resistance band flys
x15-x20 bent over rows

Repeat the entire sequence x1-x2 more times.

SET 2

Stand with feet slightly wider than shoulder distance, holding each end of the resistance band.
x10 Shoulder Rotations
x10 Vertical Pulls

With one foot, step onto the centre of the resistance band and hold each end.
x10 Tricep Extensions
x20 Lateral Raise to Front Raise
x20 Chest Press to Shoulder Press

Repeat the entire sequence x1-x2 more times.

Get Leggy With Ankle Weights with Lisanne Van Sonsbeek

Strap a Frame Ankle Weight onto each ankle. Stand with feet slightly wider than hip distance.

x20-x30 Squat into Side Leg Raise, alternating legs
x20-x30 Reverse Curtsy Lunges, alternating legs

Complete each exercise on one side, then repeat on other side:

x10-x15 Side Leg Raises
x10-x15 Reverse Leg Raises
x10-x15 Reverse Knee Kicks
x10-x15 Reverse Lunge Kicks

Repeat the entire sequences x1-x2 more times.

Quick Glider Core Blast with Glenn Coburn

Put a glider under each hand and get into high plank position with arms shoulder width apart.

x10 Single Arm Side Press-Ups on each side
x10 Single Arm Supermans on each side

Put a glider under each foot and get into high plank position with arms shoulder width apart.

x20-x30 Knees-to-Chest

Repeat entire sequence x1-x2 more times.

Caroline Bragg’s Bum Toning Ankle Weight Workout

SET 1

Strap a Frame Ankle Weight onto each ankle. Lie on your side.

Complete x10-x15 reps of each exercise on one side:
Leg Lifts
Leg Pulses
Leg Circles
Leg Pulls with Flexed Foot

Repeat on other side and then repeat the entire set on both sides x1-x2 more times.

SET 2

Move into tabletop position with shoulders directly over wrists and knees in line with hips. Engage your glutes!

Complete x10-x15 reps of each on one side:
Donkey Kicks
Donkey Kick Pulses
Leg Extensions
Knee Circles
Leg Extension Pulses
Leg Extension Curtsies

Repeat on other side and then repeat the entire set on both sides x1-x2 more times.