Activate Fitness Instructor Workouts

Whole Body Workouts

A whole body workout can build muscle mass faster than traditional weight lifting methods. Full body workouts are fantastic because they target multiple muscles simultaneously in every exercise. They are compound movements that do not work a muscle in isolation but work multiple muscles in the same exercise.

Full Body Workout 1

5 reps per exercise

AMRAP (as many rounds as possible)

10-15 mins

- Forward Lunge into Bicep Curl

- Thruster (Front Squat into Press)

- Reverse Lunge with Press


Equipment needed:

- Dumbells

Active Sefton Full Body Workout 1

Skipping Workout 1

10 rounds or 10 minutes

(whichever comes first)

- 10 Basic Jumps

- 10 Scissor Jumps

- 10 Jacks

- 10 High Knees

- 10 Heels to Glutes

- 10 Double Unders


Equipment needed:

- Skipping Rope

Active Sefton Skipping 1

Skipping Workout 2

20 seconds each then rest 30-60 seconds

Repeat for 20 minutes

- Single Foot Jumps (boxer)

- Heel Kicks

- Double Unders


Equipment needed:

- Skipping Rope

Active Sefton Skipping 2

Stair Workout 1

10 reps per exercise

Repeat for 10 rounds (or best effort)

1 stair run followed by:

- Squats

- Lunges

- Press Ups


Equipment needed:

- Stairs

Active Sefton Stair Workout 1

Stair Workout 2

10-15 reps per exercise

3-4 sets

- Sit to Stand

- Tricep Dips

- Single Leg Step Ups

- Inverted Press Ups


Equipment needed:

- Step, chair or box

Active Sefton Stair Workout 2


Advice and use of workout plan.

Before undertaking any of our workout sessions, please ensure that you have:

Consulted with your doctor before starting any physical activity, including the use of any of the Activate Fitness workouts/challenges and follow his or her advice. This is particularly important if you have any of the following health issues:

• High Blood pressure or Heart Disease

• Bone or joint problems that could be made worse by a change in physical activity

• Severe Asthma

• Extremely overweight/underweight

• If you are pregnant

If at any time you feel you are exercising beyond your current fitness abilities, or you feel discomfort, pain, dizziness, or nausea, you should discontinue exercising immediately and seek medical advice.

By using our Activate Fitness content/live platforms, you do so at your own risk, your participation in these sessions is entirely voluntary and you may opt out at any given time.

Please ensure you have adequate space and your environment is suitable (garden/home) before commencing any of the workouts.

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No information on the Activate Fitness site including workouts is to be taken as medical or professional advice or care. We do not guarantee any exercise, health, weight loss or fitness results or improvements to users.

You agree that use of this information is at your own risk and Sefton MBC DO NOT take responsibility from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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