Strength & Conditioning Workouts
A collection of workouts demonstrating simple and effective ways to improve your balance, flexibility and strength.
Plank Variations with Calum
Switch up your home workout by trying a new style of plank exercises with Calum.
Bodyweight with Sam
Build your strength, flexibility and balance with this bodyweight workout with Sam. Each exercise includes 'beginner' and 'advanced' variations – do what feels best for you!
Kettlebells with April
April has a short but high-impact workout for you. Work the whole body, using kettlebells or any equivalent weights you have at home.
Backpack Workout (2) with Kerry
Go and get that backpack – Kerry is ready to go again!
Backpack Workout (1) with Kerry
Fill your backpack to the weight that's comfortable for you, and let Kerry help you to raise the heart rate!
Bodyweight Workout with Tracylee
Tracylee has put together a 'no equipment necessary' bodyweight workout. Complete four rounds for a thorough body workout; take a rest between sets and then just press repeat!
Bodyweight Exercises with Sam
Sam delivers some basic bodyweight exercises that can be easily achieved at home. There's plenty of supporting commentary to highlight exactly how and why to do it.
Bodyweight Workout 3
A bodyweight workout with various levels of difficulty offered. Join Tracylee and Kerry as they guide you through the options.
Exercise Ball Workout
Do you have a large exercise ball? Kerry blew hers up specially to deliver this workout! Look out for the different difficulty options given throughout the video, and pick the ones that are most comfortable for you.
Leg/Glute Dumbbell Workout
A short weighted exercise routine focusing on your lower half. If you don't have dumbbells you can complete the workout without them or, if you'd like some added weight, why not use a couple of bottles of Irn Bru? :)
Bodyweight Workout for small spaces
Tracylee has put a workout together for you that helps to develop spacial awareness and body control. This bodyweight workout will help to keep joints healthy and can be completed once or repeated multiple times, as much as you enjoy!
Dumbbell Workout
Do you have any weights at home? Tracylee has put together a dumbbell workout for you. If you don't have weights you can do it without anything, or even consider using canned food!
Animal Flow
A fun, challenging workout with Kerry. Whether you are new to Animal Flow or not, Kerry's workout aims to improve your strength and flexibility. Enjoy!
Bodyweight Workout 1
A home workout, needing no equipment, suitable for all levels from beginner to experienced. Choose your level, let Calum and Kerry guide you through – and enjoy!
Bodyweight Workout 2
Full body workout with Kerry and Calum. No equipment necessary and options for all abilities – follow Calum for the more advanced option, and Kerry has you covered for something slightly lower impact.
Full-body home workout
Join Calum for a cardio/core workout. Can be enjoyed indoors or out!
Backpack Workout 1
A viewer asked us for a workout with an emphasis on weights. Sam has prepared this workout, which requires a backpack and an assortment of household products to add weight. This workout focusses on the lower body – please only add as much as you can comfortably hold, take care and enjoy!
Backpack Workout 2
Sam has an upper-body workout for you. Get a backpack filled with a weight that is comfortable and let these exercises help improve your posture and raise your heart rate.
Backpack Workout 3
Pick up your backpack, put some household goods in it to get it a challenging (but comfortable) weight and join Sam for his latest backpack workout.
Yoga with Julie & Tracylee
Yoga can help with flexibility, stress reliefmand general health and physical fitness. Join the team as they lead you through an easy routine that can be completed at home.
Flow Yoga
Join Tracylee and Julie in a multilevel Flow yoga workout. Follow Julie for some advanced moves, and Tracylee has the basics covered. Go with whatever is most comfortable for you during your workout.
Warm Up
Please ensure that you thoroughly warm up before starting any exercise. Follow Kerry and Calum as they show you how.
Cool Down
A cool down is vital. April guides you through this one – and it really is called for after a UofG Sport workout!
Static Stretches
All workouts need a good set of stretches to use as a cool-down. Tracylee and Julie guide you through some static stretches, including variations with and without bands. These exercises are ideal to support flexibility, range of motion and tension release.
Desk to 3K
The UofG Sport Desk to 3K is a programme which will help efficiently move you from minimal exercise to running 3km with ease, in just eight weeks!
View programme
Disclaimer
You should be in good physical condition and be able to participate in the exercise. If you have any reason to believe that you may have health/medical issues which may affect your ability to exercise, then you must seek medical advice before participating in any of UofG Sport's suggested exercises. Never rely on information on this website in place of seeking professional medical advice. You should understand that when participating in any exercise there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.