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Exercise for Home PT

The first question people often ask is how do you train someone without a gym?

There are so many different ways. I will outline a few:


  • Jogging around the local area
  • SAQ ladder
  • Boxing with pads and gloves is an excellent cardio exercise
  • Stand-ups (laying down flat and standing up – 10 of these is exhausting!)

Upper body

  • Press-ups
  • Tricep dips
  • Bicep curls, using gym stick or Kettlebells
  • Medicine ball slams
  • Medicine ball chest pass
  • Chest press on gym stick
  • Shoulder press with Kettlebell or gym stick

Abdomen and core

  • Crunches on ball
  • Side raise on ball
  • Med ball side pass
  • Med ball V-sit and twist
  • Opposite leg reach
  • Heel touches
  • Crunches
  • Russian twist with gymstick
  • Wood chop with medicine ball
  • Plank
  • Side plank


  • Lunges
  • Lunge and twist
  • Single leg squat (other foot on seat behind)
  • Squats with gym stick
  • Step-ups
  • Lunge with gym stick
  • Sqauts with medicine ball

A good home PT session for a fit person looking to lose weight:

Jogging to warm up (5 minutes round park/field/garden)

Boxing (try incorporating different combos and repetitions)

Press-ups x 10 

Lunges x 10

Medicine ball slams x 10

Medicine ball squat and chest pass x 10

Repeat this circuit 3 times through, then finish with 3 sets of:

10 crunches on stability ball

10 side raises on stability ball

10 Leg raises with stability ball between ankles

It really is easy; have fun and try and use your environment to your advantage.

Please note:
This is offered as advice for Personal trainers. No responsibility is accepted on our part for any losses or damages. Always use your professional knowledge on if or how to apply this advice to your business.
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