Club Body
Welcome to Club Body, your complete home workout library designed for every fitness level. With exercises, warm-ups, and cool-downs, you'll find everything you need to build strength, improve flexibility, and move your body with confidence, all from the comfort of home, no equipment required. Whether you're just starting your fitness journey or looking to deepen your practice, our step-by-step guides make movement accessible, enjoyable, and sustainable. Start where you are, progress at your own pace, and discover the joy of caring for your body.
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Building strength doesn't require a gym membership or fancy equipment, your body is all you need. Our exercises cover everything from foundational movements like squats and press-ups to dynamic cardio and core work. Each exercise includes clear instructions, modifications for different fitness levels, and form cues to keep you safe. Whether you want to build muscle, boost endurance, or simply move more, these exercises meet you where you are and help you progress at your own pace.
What You'll Find:
Strength exercises for upper body, lower body, and core
Cardio movements to boost heart health and endurance
Flexibility and mobility work to improve range of motion
Full-body compound exercises for efficient workouts
Low-impact options for joint-friendly movement
Beginner to advanced progressions for every exercise
Step-by-step instructions with form tips and common mistakes
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Skipping your warm-up is like starting a car in winter without letting the engine run, you're asking for trouble. Warming up increases blood flow, prepares your joints and muscles for movement, and significantly reduces injury risk. Our warm-ups are designed for different workout types and fitness levels. Whether you're about to lift, run, or stretch, there's a warm-up that'll get your body ready to move safely and effectively.
What You'll Find:
Dynamic stretching to improve mobility and range of motion
Gentle cardio activation to raise your heart rate gradually
Warm-ups for strength training, cardio, and flexibility work
Beginner-friendly options for those new to exercise
Clear instructions for each movement
Tips on when to use each warm-up type
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What you do after your workout is just as important as the workout itself. Cooling down helps your heart rate return to normal, reduces muscle soreness, and improves flexibility over time. Our cool-down exercises combine static stretching with breathwork and relaxation techniques to help your body recover properly. Spending just 5-10 minutes cooling down can make the difference between feeling energised tomorrow or struggling to move.
What You'll Find:
Static stretches targeting major muscle groups
Breathwork and relaxation techniques to calm your nervous system
Cool-downs for strength, cardio, and full-body workouts
Gentle stretches suitable for complete beginners
Guidance on proper stretching technique and duration
Tips to maximise recovery and reduce next-day soreness
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Club Body is for anyone who wants to move their body, regardless of where you're starting from. You don't need to be fit, flexible, or experienced, you just need to be willing to start. Our content is designed to meet you at your current fitness level and help you progress safely. Whether you're recovering from illness, managing a busy schedule, or simply want to feel stronger and more capable in your daily life, these workouts are built with you in mind.
Perfect For:
Complete beginners who've never exercised regularly
Busy professionals with limited time for lengthy gym sessions
People on a budget who can't afford gym memberships or equipment
Anyone with limited space, all you need is room for a yoga mat
Those recovering from illness or injury (always consult your doctor first)
Experienced exercisers looking for bodyweight progressions and variety
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Starting a new fitness routine can feel overwhelming, but it doesn't have to be. The key is to start small, be consistent, and listen to your body. You don't need to do everything at once, in fact, it's better if you don't. Pick a warm-up, choose 3-5 exercises that appeal to you, and finish with a cool-down. That's it. Do this 3 times a week, and you'll be amazed at how quickly you build strength, confidence, and momentum.
Your First Workout:
Step 1: Choose 2-3 warms ups and aim to do these for around 5 minutes.
Step 2: Select 3-5 exercises from different categories (strength, cardio, core)
Step 3: Start with the beginner modifications and focus on form over speed
Step 4: Finish by selecting 2-3 gentle cool-downs and aim to do 5-10 minutes to cool down properly.
Step 5: Track what you did and how you felt, celebrate your effort
Tips for Success:
Consistency beats intensity, 15 minutes three times a week is better than one exhausting hour
Rest days are essential, your body builds strength during recovery, not during workouts
Progress gradually, only increase difficulty when exercises feel manageable
Pair with Club Food for nutrition guidance and Club Mind for stress management
Listen to your body, rest when you need it, push when you can, never ignore pain
Main Category
Supine Spinal Twist
The supine spinal twist releases lower back tension and improves spinal mobility by dropping your bent knee across your body whilst lying on your back. This deeply relaxing stretch decompresses your spine, massages your internal organs, and promotes full-body relaxation.
Cobra Stretch
The cobra stretch opens your chest and stretches your abdominals by lifting your upper body whilst lying face down with hands beneath your shoulders. This gentle backbend counteracts forward-hunched posture, releases front body tension, and improves spinal extension.
Figure-4 Hip Stretch
The figure-4 hip stretch releases tight hips and glutes by crossing one ankle over the opposite thigh and pulling your leg towards your chest. This effective stretch relieves hip tension, improves flexibility, and can help alleviate sciatic nerve discomfort.
Seated Forward Fold
The seated forward fold stretches your hamstrings and lower back by hinging forward over extended legs whilst sitting. This calming stretch improves flexibility, releases lower body tension, and promotes relaxation after leg workouts.
Behind-Head Tricep Stretch
The behind-head tricep stretch releases tension in the back of your arms by reaching one hand down your back and gently pulling your elbow. This simple stretch improves tricep flexibility, reduces arm tightness after pressing exercises, and enhances shoulder mobility.
Wall Forearm Stretch
The wall forearm stretch releases forearm tension and improves wrist flexibility by pressing your palm against a wall with fingers pointing down. This essential cool-down prevents forearm tightness, reduces the risk of repetitive strain injuries, and improves wrist mobility.
Overhead Lat Stretch
The overhead lat stretch lengthens your lats and side body by reaching both arms overhead and leaning to the side. This effective stretch releases tension from pulling exercises, improves lateral flexibility, and opens your entire side body.
Behind-Back Shoulder Stretch
The behind-back shoulder stretch improves shoulder flexibility by reaching one arm overhead and the other up from below, attempting to clasp hands behind your back. This challenging stretch releases shoulder tension, improves mobility, and enhances upper body flexibility.
Seated Spinal Twist
The seated spinal twist releases lower back tension and improves spinal mobility by rotating your torso whilst sitting with one leg crossed. This gentle twist massages your internal organs, relieves back stiffness, and promotes spinal health.
Child's Pose
Child's pose is a deeply restorative yoga position that stretches your back, hips, and shoulders by sitting back onto your heels with arms extended. This calming stretch releases lower back tension, promotes relaxation, and provides a mental reset after exercise.
Lying Chest Opener
The lying chest opener uses gravity to gently stretch your chest and shoulders by lying on your back with arms extended to the sides. This passive stretch improves posture, releases tension from desk work and press-ups, and promotes relaxation.
Wall Corner Chest Stretch
The wall corner chest stretch deeply opens tight chest muscles and shoulders by placing both forearms on corner walls and leaning forward. This restorative stretch improves posture, releases upper body tension, and counteracts the effects of pressing exercises.
Torso Twists
Torso twists warm up your spine and core by rotating your upper body from side to side whilst keeping your hips stable. This dynamic warm-up improves spinal mobility, activates your obliques, and prepares your core for rotational movements.
Standing Side Bend
The standing side bend stretches your obliques and improves lateral flexibility by reaching one arm overhead and bending to the side. This gentle stretch opens your side body, improves spinal mobility, and prepares your core for exercise.
Walking High Knees
Walking high knees activate your hip flexors and warm up your legs by lifting your knees high towards your chest with each step. This dynamic warm-up raises your heart rate, improves leg mobility, and prepares your lower body for exercise.
Leg Swings
Leg swings warm up your hips and improve leg mobility by swinging your leg forward, backward, and side to side. This dynamic warm-up increases blood flow to your lower body, improves hip flexibility, and prepares you for leg exercises.
Wrist Circles
Wrist circles mobilise your wrists and improve flexibility by rotating your wrists in circular motions. This important warm-up prepares your wrists for exercises like press-ups and planks, helping prevent wrist pain and injury.
Overhead Tricep Stretch
The overhead tricep stretch lengthens the back of your arms and shoulders by reaching one hand down your back whilst gently pulling your elbow. This essential warm-up improves arm flexibility and prepares your triceps for pushing exercises.
Cross-Body Arm Stretch
The cross-body arm stretch releases shoulder and upper back tension by pulling one arm across your chest. This effective stretch improves shoulder flexibility, reduces tightness, and prepares your arms and shoulders for upper body exercise.
Shoulder Rolls
Shoulder rolls release upper body tension and warm up your shoulders by making large circular motions with your shoulders. This simple warm-up improves shoulder mobility, reduces stiffness, and prepares your upper body for exercise.
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