WFH? The best LIVE workouts from home to power up your day

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With the world on lockdown to ‘flatten the curve’ on the COVID-19 pandemic, getting some daily exercise is key to maintaining both physical and mental health. In fact, studies show that exercise is good for a whole bunch of things; boosting energy, combatting fatigue, sharper memory, reducing the risk of depression.

Now, pre-Corona, some of you might never have thought trading in a long, tough gym session for an evening spent lounging indoors – at the very instruction of the Government, no less – would be a hardship. But, now that your gym membership is (temporarily) gone and the novelty of being told to skip the gym has worn off, you might be missing the treadmill more than you’d ever imagined. And, for those who DO love a good ol’ sweaty workout on the regular, we feel your pain. This hiatus hurts.


It turns out, since you can’t make it to the gym (for, like, the only properly legit reason you’ve ever actually had), the fitness industry is bringing its services to you. Gym chains, boutique workout studios and fitness influencers alike aren’t prepared to give up either – and they’re taking to Instagram Live, IGTV and virtual video hangout apps, like Zoom, to give you LIVE workouts for your living room.

In this list, we’ve curated the best we could find, from the UK and the US, so you can continue to stay active whilst you take the adventure indoors and help the world to beat Coronavirus. And, remember, stay home, stay safe and stay well.

Let’s get into it.



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No time like the present 👊 SWIPE RIGHT for tomorrow’s IG LIVE schedule! #barryon

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Best for: Burn, baby, burn

Equipment needed: None (resistance band a plus, if you have it)

If you’ve not heard of Barry’s, you’re in for a treat (and, also, where have you been hiding?). The boutique bootcamp studio taking over the world, Barry’s has studios in almost every major country you’d expect and an all-star line-up of international instructors, from the USA to the UAE. It specialises in balanced, whole body HIIT classes that obliterate fat and build muscle, mixing in weighted floor exercises with cardio sprints on the treadmill. It’s what the studio proclaims will be ‘the best workout of your life’ – and it also burns up to 1,000 calories a session.

Sound good?

The studio is currently running ‘Barry’s At Home’, a free, Insta-Live home workout programme that keeps you, and all its fans, in the game. Obviously, very few of us own weights and treadmills at home so it’s shifted the focus to bodyweight HIIT only (some workouts use resistance bands), still providing a full body burn but varying an intense focus on abs, upper and lower body muscle groups.

Barry’s runs a full schedule every single day but you can start with Anya’s 30-minute full body burn every morning at 8.20AM (GMT) to get your fix. Don’t worry, there are live workouts for multiple time zones, find the international line-up here.

Third Space London

Best for: Building strength

Equipment needed: Dumbbells/kettlebells

Coming to the world straight from the Big Smoke is Third Space, one of London’s high-end luxury gym chains. Focused on providing a premium fitness experience for first-timers and enthusiasts alike, this studio is as serious about leading your best lifestyle as it is about deadlifts, artisan toiletries and in-house physios. Being part of the Third Space family isn’t just a sweat, you’ll also find an entire fitness lifestyle blog to nosey around too, guiding you on lockdown nutrition, mindfulness and physical health.

The gym has made the shift into ‘on demand’ workouts online, spearheaded by its Instagram LIVE programme of workouts, based on its popular classes timetable. There’s a real mix of classes to join on the regular, from Vinyasa yoga to CrossFit-style WODs, but we recommend using Third Space for strength.

Join Lucie on Mondays, Wednesdays and Fridays to flex and tone in her ‘Force’ and ‘Lift’ classes, at midday (GMT). Based in the US? Try Friday’s 6pm (GMT) kettlebell workout with Luke. Full timetable here.

Shona Vertue

Best for: Yoga, abs, flexibility

Equipment needed: Yoga mat

Shona Vertue is an Australian ex-elite gymnast and yoga PT and she’s been steadily growing in popularity over the last few years. Having launched a fitness programme of her own – The Vertue Method – and been in countless magazine/press/ambassador appearances, she’s made it into Instagram’s fitness influencer ‘Hall of Fame’ (I just made that up, but if you know of Joe Wicks aka The Bodycoach, you’ll probably know what I mean). Shona posts yoga, bodyweight and mobility workouts regularly on her feed, helping fans the world over to nail their Chaturanga and fix their aching (wfh) posture. If it’s a mix of peaceful calm and bodyweight tonage you’re after, this one is for you.

Even without any live workouts, her feed will sort-you-out.

That said, Shona recently released a revised YouTube Live workout schedule that will help to balance your day and tone up your butt. She’ll be streaming live every day at 7am (GMT), except Mondays and Wednesdays where she’ll be live 7pm GMT-4 (which is 7pm NYC and 4pm L.A.). The sessions are a mix of weighted circuits, bodyweight HIIT, mobility, dynamic yoga and guided relaxation. Sounds good to us.

Check out the YouTube channel here.



Seen on Screen


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👑💃ONLINE TIMETABLE WEEK 3💃👑 @schoolofsos . . It’s a new week, and a whole new chance to UNITE & SLAY 💃🙌We want to take a minute to say how proud we are of all our SOS BOSSES & Queens, creating opportunity in times of turmoil and taking it all in their stride (strutting hard along the way!). Queens of your own homes, you are all helping us spread positivity to thousands, not only across 🇬🇧 but now around the 🌍!!!! This week, we even have Master BOSS @allielaliberte streaming Friday’s very special live class direct to y’all, all the way from L.A💃🇺🇸 . A reminder that our virtual timetable still takes place daily on Instagram live, but if you can afford to do so, we ask that you keep the SOS community strong by hitting the link in our bio and signing up to SOS ON DEMAND📲, the awesome subscription service that gives you on demand SLAY all day erry’day. Your contribution not only helps your hard working BOSSES, but also helps keep SOS streaming for fellow Queens who are struggling financially in this difficult time 🖤 thank you to all of our Queens who have signed up so far 🙏🏼 we appreciate each and every one of you! 🖤 . Now, onto the INCREDIBLE Slay we have in store for you THIS WEEK 💃➡🏡Take part in: . . 💫 TONIGHT- 6.30-7.30pm – Sean Paul- Get Busy (Savage X Fenty version) with @sos_ruth . . 💫 TOMORROW- 6.30-7.30pm -Empowerment Werrkout with @soseilidh . . 💫 WEDNESDAY (HUMP-SLAY)- 6.30-7.30pm – Britney Spears- Overprotected(Darkchild remix) with @bonnieparsons . . 💫 THURSDAY- 6.30- 7.30pm – Little Mix – Wasabi with @sophie_ferrero22 . . 💫 FRIDAY- 12-1pm – De-stress & Stretch with @bonnieparsons . . 💫 FRIDAY – 6.30- 7.30pm – Missy Elliott – Lose Control with @allielaliberte . . 💫 SATURDAY- 12-1pm – Dua Lipa – Don’t Start Now with @kels_sn . . 💫 SUNDAY- 12-1pm – Lizzo – Boys with @sos.imo . . Head to @schoolofsos stories and turn on notifications NOW to remind yourself when we are going live!💃🙌💫 and of you are able to do so, click the link in our bio and show that support for your BOSSES & Queens for just £9.99 a month! . . Tag a friend below👇and book in an SOS dance date together this week. See you on the digital dancefloor tonight! 💃🌍🖤#SOSondemand

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Best for: Dancing like the stars

Equipment needed: None

“The SOS Queens don’t wait for the storm to pass, we learn to dance in the rain”

Welcome to dance school. The School of SOS – or Seen on Screen – teaches dance classes based on, well, dances you’d see on the silver screen, taught by celeb instructors who work with movie stars, singers and A-Listers all over the world. Think routines dancers of any level can learn at home, from the likes Beyonce, Rhianna and Britney Spears.

So many studies show that dancing can improve your mental health, lifting your mood and combatting anxiety. Something all of us could probably do with in these uncertain times. And, anyway, doesn’t dancing just make you so frickin’ happy?!

Usually on subscription, the dance school is running free live routines through its Instagram profile for ‘a Queen struggling financially, who needs her dose of SOS empowerment [when it matters] most’. The studio is also running a paid digital subscription service too, giving access to the full archive of dance routines and bonus live virtual classes run on its Zoom account.



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Yoga Ready 🧘🏼‍♀️✨ Fi, our Head of Yoga @fifiyogagirl will be leading a number of different yoga flows this Easter weekend 🖤 What is your fav? ⁠ ⁣⁠ ✨Thurs 09 April⁣⁠⠀⠀⁣⁠ 05:45pm – CHILL ⁣⁠ CHILL is an open-level, indulgent yin yoga class that includes deep openings and gentle movement. Postures are typically seated or laying down and held for 3-5 minutes for unbeatable relaxation. Open to all levels, including beginners.⁣⁠ ⁣⁠ ✨Fri 10 April ⁣⁠⠀⁣⁠ 12:30pm – FLOWLIFE⁣⁠ ⁣⁠ FLOWLIFE is our signature dynamic yoga class. This powerful flow will get your heart rate up and leave you feeling full of energy. Flowlife is ideal for regular yoga practitioners with an established level of fitness. Not suitable for beginners.⁣⁠ ⠀⁣⁠ ✨Sat 11 April⁣⁠⠀⠀⁣⁠ 12:00pm – SLOW FLOW⠀⁣⁠ ⁣⁠ SLOW FLOW is a mellow yoga flow class, with soothing playlists to help you relax and unwind. Suitable for beginners or anyone looking for a slow-paced, low intensity class to calm and restore. ⁣⁠ ⁣⁠ ✨Sun 12 April⁣⁠⠀⁣⁠ 11:00am – FLOWLIFE⁣⁠ ⁣⁠ FLOWLIFE is our signature dynamic yoga class. This powerful flow will get your heart rate up and leave you feeling full of energy. Flowlife is ideal for regular yoga practitioners with an established level of fitness. Not suitable for beginners. ⁠ ⁠ ⁠

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Best for: All-out yogis

Equipment needed: Yoga mat

London-based yoga studio, Fly LDN, is a go-to for anyone after slow flow, yin and dynamic power pose yoga alike. When the studio’s open, there’s even a candlelit hip hop yoga class. And, even if yoga isn’t your thing, you could try its Pilates class, which focuses on flexibility, strength and posture alignment.

For now, whilst we all stay indoors, its running daily classes live on Instagram, at 8am, 12.30pm and 5.45pm (GMT) – full timetable released the day before on its feed. Oh and it was recently named ‘Men’s Health Best Studio 2019’, so it easily makes the list.


Best for: Full body boxing fitness

Equipment needed: None

Missing your weekly dose of pad work in the ring or getting down the gym for a sesh on the bag? Fear not, boxers and boxercisers, now you can take the (air) sparring session home. Gloves: optional. London’s most popular boxing studio, KOBOX, is putting the ring in your living room via Instagram – follow the specialists as they coach you through shadow boxing sessions that’ll have you sweating into the best shape of your life.

And it’s not just a monster session you’ll be following, the KOBOX team are big on community too so you’ll have plenty of motivational nuggets coming through your speakers/headphones as well.

Usually streamed at 10am (GMT) and 6pm (GMT), all workouts live on IGTV as well so there’s no excuse to skip out, no matter your time zone.

Nike Training Club App

Best for: You choose

Equipment needed: None

If none of the above float your boat or you just don’t want to train live to an Instagram workout, we’ve got you. Use the Nike Training Club app to choose a flexible, home fitness plan that suits you, at your level, for the next 4-8 weeks. From running and bodyweight strength to endurance and yoga, there are plans for almost every goal – each split into weekly schedules and daily workouts.

The workouts come with guided coaching and video exercise demonstrations, meaning it’s easy to stay on track throughout your session, as well as perfecting your form.

The beauty of this one is: you set the pace and you set the time of day you workout, whilst Nike’s elite coaches and athletes keep you motivated throughout your sessions. Find the app here.

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