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. 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.

 

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

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

Cardio Plan

Your cardio guide for the days in between the exercise programme

Download

Stretching

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

Download
 

Videos

 

Week 1

 

Day 1

 
 

Day 3

 
 

Day 5

 
 

Week 2

 

Day 7

 
 

Day 9

 
 

Day 11

 
 

Week 3

 

Day 13

 
 

Day 15

 
 

Day 17

 
 

Week 4

 

Day 19

 
 

Day 21

 
 

Day 23

 
 

Week 5

 

Day 25

 
 

Day 27

 
 

Day 29

 
 

Week 6

 

Day 31

 
 

Day 33

 
 

Day 35

 
 

Week 7

 

Day 37

 
 

Day 39

 
 

Day 41

 
 

Week 8

 

Day 43

 
 

Day 45

 
 

Day 47

 
 
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