Festive fitness fix

Author: Grow Team
Date: 10/12/2018
Category: Grow

With Grow closing up for a few days over the festive period, this is a great opportunity for you to take some well-earned rest before hitting the new year ready to smash your 2019 fitness goals. But if you still want to get your Grow fix over the Christmas break, we’ve got you covered! Head Trainer Ben has come up with some fun home workouts that need little to no equipment at all.



Start by working your way through ALL exercises from the top of the list. When you reach the bottom, start from the lunges. On the third round, start from the jackknives… You get the idea. Keep going until you only have press ups to do in the final round.


50 squats

40 jump lunges

30 single leg jackknives

20 burpees

10 press ups


… And if you fancy an extra challenge (you know you want to…) – go all the way back up. Set the timer before you start and let us know how fast you manage it!

Psst. If you have a resistance band at home – use it around your knees (see above) for an extra challenge when you do the squats. Don’t be fooled by Alex’s smile in this photo… It’s not easy!

EMOM – 12 minutes

Use an app that will beep at the start of every minute. Do the exercises in that minute, taking the time left over as rest. (


(So, when the timer beeps for the first minute – do squats and burpees, then rest. When it beeps again, do squats and mountain climbers. Take the rest, then do broad jump burpees and dips. Rest, then start from circuit 1 again, with squats and burpees)


Circuit (1) to complete in minutes 1, 4, 7 and 10

20 squats

3 burpees


Circuit (2) to complete in minutes 2, 5, 8 and 11

10 squats

20 mountain climbers


Circuit (3) to complete in minutes 3, 6, 9 and 12

4 broad jump burpees

6 tricep dips (use a sturdy chair)


AMRAP 10 minutes

Set a timer to countdown for 10 minutes, and do the below circuit as many times as you can. Take a breather as and when you need it and note down how many rounds you manage!


20 bulgarian split squats (10 per leg)

10 dips (use a sturdy chair or step)

10 squat jumps

10 commandos


Important note

Don’t forget to warm up before you start these workouts! A brisk 5-10 minute walk, followed by a few minutes of dynamic stretching like you do before a Grow class (for example: bodyweight squats, lunges with a twist, windmills, walkouts and some high knees and bum kicks) will get your body ready for exercise. Get your heart pumping, your blood flowing and your muscles warm, set your timer and get a sweat on!

P.S. Want to kickstart your fitness with Personal Training in the New Year? For more info, click here – and if you’d like to book in for your FREE initial consultation, ping us an email and we’ll book you in!

  • Share on Facebook
  • Share on Twitter
  • Share on Pinterest
All group training has currently been cancelled due to COVID19. We hope to be up and running again soon and will update you as much as possible.Read more