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Home Workout Series
Home Workout Series #5: Full Body Strength
April 2, 2020 | by Fortius Sport & Health

In times like these, our physical and mental health are a top priority.

While our doors are temporarily closed to protect the health of our community, we asked our coaches to put together some of their favourite workouts to help you stay active at home. Did you miss workouts #1 – #4? Scroll to the bottom of this page to check them out! 


By Strength & Conditioning Coach Ashley Capewell

This stay at home workout is designed for general strength and is comprised of four movements which you can do with just a set of stairs, a water canister or a suitcase and some floor space.

There are two lower body movements and two upper body/core movements.


Warm up with these three mobility exercises from workout #3.

Off-set lunges: 4 sets x 10 each leg

  • You will need something small and heavy for this movement. I have used a jerry of water, but you could use a backpack, a suitcase or anything you have at home. Otherwise, bodyweight is fine!
  • To start, stand up tall with your feet underneath you, hold your object in one hand to the side of your body.
  • Step forward into a lunge with the opposite foot to the hand that is carrying your object.
  • Absorb the force as you lunge and stay square to the ground, your object is going to try to pull you over but use your core to resist against it.
  • Push into the ground with your front leg to stand up, and repeat.

T-push up: 4 sets x 5 each side

  • Start in a high plank position with your feet slightly wider than your hips, ready to start your push up.
  • You can scale this movement by leaning on a raised platform like a step or even the back of a sofa.
  • Perform a push up and return back to your high plank position.
  • Lift one arm up to the sky and rotate your body along with your arm to create a sideways T position.
  • Lower yourself back to your start position and repeat on the other side.

Drop and Stick: 4 sets x 5 reps

  • You will need a step or something sturdy to stand on for this. If you don’t have anything to step off of, you can jump and land on the spot. Just be sure to focus on the quality of your landing and not the height of your jump.
  • Stand on a step that you are comfortable stepping off of. The higher the step, the higher the forces on landing.
  • Step out from the step and land with both feet at the same time.
  • As you freefall for a split second, flex your feet ready for impact and slightly bend the knees and hips so they can be used as shock absorbers as you land.
  • Try and “stick” the landing as gently and quickly as possible without collapsing your posture or sinking into a deep squat.

Plank Toe Touches: 4 sets x 10 reps

  • Start in a high plank position with your feet just wider than your hips.
  • Push your hips up into the air as you reach one hand towards the opposite toe.
  • Return back to your high plank position and repeat on the opposite arm.