It’s that time of year again… National Fitness Day on the 25th September to get the nation engaged in exercise and physical activity.

We all know how challenging it can be to fit exercise into an already hectic lifestyle and balance priorities, so at Ad-Lib training we have pulled together some of our favourite exercises which can be achieved at home, in the park, with family or friends.  

Should you find it hard today to make time to get to a session or exercising in the private of your own home seems more appealing and less intimidating, follow our ideas here which can be completed in 20-30 minutes with no equipment needed. 

All you require is a bit of space, maybe a towel as a mat and some water.  Feel free to use these ideas after National Fitness day to keep you on track.  If you want an additional challenge, you can complete the circuit more than once. 

But how much exercise is enough?*  When considering what you need to achieve for your health, try 150 minutes collectively over a week, challenging yourself at a moderate level (out of breath, it’s not easy to hold a conversation, warmer, maybe even sweaty but it’s sustainable).  This could be spread over 5 days a week or longer sessions over 3 days. You can be flexible.

For your children – Aim for 60 minutes of activity per day.

Give it a go and let us know your thoughts, comment below.

*This is for an adult at low risk.  Should you have any health conditions, pregnancy, injuries or illness always check with your healthcare provider first before participating.  If you are unsure, please check over the questions below and if you answer yes to any of the questions, this workout will not be appropriate for you today, but this doesn’t mean you can’t keep moving. A qualified exercise referral instructor will be able to give you bespoke exercises to suit your needs. An online search, call to your GP or local leisure centre will let you know of referral schemes in your area.


Preparatory Questions

1.    Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?

2.    Have you ever experienced palpitations or irregular heartbeats?

3.    Do you feel pain, pressure, tightness or heaviness in your chest?

4.    In the past month, have you had chest pain when you were not doing physical activity?

5.    Do you regularly get lower leg pain during walking that is only relieved by rest?

6.    Do you regularly get unexplained pain in the abdomen, shoulders or arm?

7.    Do you lose your balance because of dizziness or episodes of fainting?

8.    Do you have a bone or joint problem (for example, back, knee or hip) that could be made worse by a change in physical activity?

9.    Is your doctor currently prescribing drugs? (for example, water pills, blood pressure tablets)

10. Are you receiving treatment for any diagnosed medical condition?

11. Have you had a major illness or injury on the last 3 years?

12. Do you get unusually short of breath from very light exertion?

13. Are you currently pregnant or have given birth in the last 6 months?

14. Do you know of any other reason why you should not do physical activity?

The Session

You can access our exercise library by clicking on the links or follow the instructions below:


Warm Up (5 minutes)

Complete 30 seconds of each exercise.

· Shoulder rolls

· spinal twists

· hamstring curls

· walk outs on a chair

· squat knee lift

· side lunges

Once you feel warm, complete the following static stretches – 8 seconds each stretch

· Triceps

· calf

· hamstrings

· quadriceps and hip flexors

· chest

· lats and obliques

· adductors

· glutes

· shoulders

· Upper back

· Roll down

· full body extension


·  If you have 30 minutes, complete the full circuit twice.

· Each exercise is completed for 40 seconds.

· Have a minute rest after part 1 and then after part 2 before you start the second round.

·  If you only have 20 minutes  today, do one set of each exercise (part 1 and 2) 40 seconds each exercise, including the warm up and cooldown.

Part 1 Exercises

· Half stars or full jacks

· High knees on the spot

· Stair runs 

· Lunges

· Press ups (can use the sofa/bed)

· Mountain climbers (can use the sofa/bed)

· Triceps dips (use a chair or sofa)

· Sit to stand squats (use a chair)

Part 2 Exercises

· Calf raises

· Warrior II yoga pose (alternate sides after 20 secs)

· Pilates single leg stretch

· Bridge (switch high to low)

· Oblique Twists

· Child pose to press up

· Back raises

*Repeat part 1 and 2 again 

Cool Down (3 minutes) 

Complete each stretch for 15 seconds on both sides.  Use a towel as a mat to relax further.

· Laying belly twist

· Laying hamstring stretch

· Laying glute stretch

· Laying quadricep stretch

· Laying full body stretch

· Seated triceps stretch

· Seated shoulder stretch

· Seated lats and oblique side bend

· Seated adductor stretch

· Seated upper back stretch

· Seated chest stretch

· Kneeling hip flexor stretch

· Standing calf Stretch

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By Katie Horsley-Page

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