Bodyweight and Gym Programmes

Bodyweight and Gym Programmes

Full Body Programme (no equipment needed) - PT Shanto

Warm up -

  • 1 minute jog on the spot
  • 15 star jumps

Main session - (x3 sets)

1 -

  • 10 press ups
  • 10 squats
  • 10 sit ups

2 - 

  • 10 squat kicks (per leg)
  • 20 second plank
  • 10 tricep dips

3 - 

  • 20 star jumps
  • 30 seconds high knees
  • 5 burpees

Cool down - full body stretch

This workout can be varied to suit all abilities. Eg - On your knees/half press ups.

Please click on above for Josh's gym based whole body workout!

Check out the other challenges, recipes and more

Don't forget to use your Christmas treat of free access to the SportBU gym from 14 to 18 December AND 4 to 8 January! We look forward to welcoming you all back in the New Year and we really hope you have a great Christmas break regardless of everything going on in the world. You’ve got this! See the full package.



A 20 minute high intensity workout to get the blood pumping! You will be sure to burn those Christmas calories in no time! Enjoy!



You won't regret taking part in ABvent, a 30 minute workout focusing on your core muscles - let's go!

Pec the Halls

Pec The Halls

The man, the myth, the legend - let Strength & Conditioning head coach Dan show you the perfect press up (or so he says). Give this a go for some serious chest gains!