SPAR's My Home Gym

Welcome to SPAR’s My Home Gym, an 8 week exercise programme designed to be done in the comfort of your home.

The programme has been put together by a registered biokinetist and is based on 3 sessions per week for 8 weeks with cardio days in between. Downloadable videos will outline the programme and demonstrate each exercise plus there are printable guides below to assist with stretching, warming-up, cardio and readiness.

Click on the intro video to hear more and then follow the daily exercise videos. Here’s to a fit and healthy 2017!

 

Downloadable Guides

Exercise Readiness Questionnaire

A quick personal questionnaire to confirm that you are ready to start the programme

Download

Introduction to the Programme

An overview to explain how to follow the programme

Download

Calendar Week 1 - 4

Your printable daily exercise calendar

Download

Calendar Week 5 - 8

Your printable daily exercise calendar

Download

Cardio Plan

Your cardio guide for the days in between the exercise programme

Download

Warm-Up

Your how-to guide on the best way to warm-up before exercising

Download

Exercise Reference Sheet

Your easy to follow reference guide to remind you what each exercise is

Download

Stretching

Your how-to guide on the best way to stretch before exercising

Download

Videos

 

Week 1

 

Day 1

Download Video
 
 

Day 3

Download Video
 
 

Day 5

Download Video
 
 

Week 2

 

Day 7

Download Video
 
 

Day 9

Download Video
 
 

Day 11

Download Video
 
 

Week 3

 

Day 13

Download Video
 
 

Day 15

Download Video
 
 

Day 17

Download Video
 
 

Week 4

 

Day 19

Download Video
 
 

Day 21

Download Video
 
 

Day 23

Download Video
 
 

Week 5

 

Day 25

Download Video
 
 

Day 27

Download Video
 
 

Day 29

Download Video
 
 

Week 6

 

Day 31

Download Video
 
 

Day 33

Download Video
 
 

Day 35

Download Video
 
 

Week 7

 

Day 37

Download Video
 
 

Day 39

Download Video
 
 

Day 41

Download Video
 
 

Week 8

 

Day 43

Download Video
 
 

Day 45

Download Video
 
 

Day 47

Download Video
 
 
View Terms & Conditions