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Exercises You Can Do At Home

Starring M20’s very own Eric Banks, here is a run through of simple yet beneficial exercises you can do at home. The only thing you need to complete these equipment-free exercises is straight forward and something everyone has: space* and you don’t need a lot of it either…that space in between the sofa and the T.V will suffice!

Don’t feel as though you need a state-of-the-art Nordic Skiing Cross Trainer or a shiny set of dumbells to tone up, Eric’s collection of simple exercise routines below will do the trick, in fact you’ll probably find previously unused muscle groups might ache in the following 24 hours after doing a few reps…

Our personal training services will ensure you’re exercising towards your overall fitness goals. A qualified Personal Trainer is a mentor, a coach, a source of motivation and encouragement and an experienced head who can plan out a tailored program to help you burn fat, build muscle, feel energised or even shave a few seconds off a 10km run! However, common sense dictates that in addition to regular PT sessions, your fitness regime doesn’t have to just be the domain of the gym or training studio. There are plenty of exercises you can do at home that will contribute to your overall fitness objectives.

(* you may need a dining chair for the Tricep Dips and roller foam – ask Eric!)

The Lunge

Muscles used: 

  • Hip extensors – including the gluteal muscles (glutes) and hamstrings
  • Knee extensors – otherwise known as the quadriceps.
  • Abdominals and lower back strengthen as they are used for balance.
The Lunge - M20 Personal Training

The Walking Lunge


The Press Up

  • Biceps, triceps and pectoralis major.
  • All – the press up requires most muscle groups to perform in pushing the upper body up and down.
  • Excellent for Core Stability Strengthening.
The Press Up - Exercises to do at Home

The Press Up


Leg Squats

  • Quadriceps (squats are really good for working the front thigh) and hamstrings.
  • Abdominals – keeping the body steady during a squat works the abdominals and obliques very well indeed.
  • Calf muscles – providing the strength to keep your legs stable whilst forcing your ‘bulk’ upwards.
  • Perform squats in a slow, measured manner to get the best out of this all round ‘compound exercise’.
The Leg Squat - Exercises to do at Home

The Leg Squat



The Tricep Dip

Ermm triceps obviously – done correctly, these dips will most likely ‘smart’ the day after, they deserve a rest day before being ‘worked’ again.

The Tricep Dip - Exercises to do at Home

The Tricep Dip


The Roller

Of course, a roller has multiple uses but here you can see Eric using it to loosen his illiotibial band, often the cause of tightness in runners and cyclists.

Roller Foam - Exercises to do at home

Using Roller Foam

There are a few more stay at home exercise routines we could share, if you like what you’ve seen so far give us a ‘like’ or ‘share’ below and we can gently persuade Eric to pose for some more pictures and we’ll complete a Top 10! Sit Ups, Burpees, The Plank, Leg Raises…oh yes!



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