Weekend Home Workout Plan

UNTIL Liverpool Street opens 07:00 to 14:00 on Saturday and is closed on Sunday, and almost nobody travels in from Essex or Hertfordshire at the weekend to train where they work. So a commuter block writes the weekend session to run at home, in a spare room, a garden or a local park, with very little equipment.

The weekend session is a portable programme: it uses the same movement patterns as your weekday sessions, so it adds to the week instead of just filling time.

Most weekend sessions take 30 to 40 minutes and cover five movements: a squat, a hinge, a push, a pull and a carry or core exercise. Two or three rounds, with enough effort that you need a short rest before repeating each one, is plenty.

Dumbbell workout at home

With a pair of adjustable dumbbells: goblet squats, Romanian deadlifts, floor presses, one-arm rows and a farmer’s carry across the room. Dumbbells are the most useful single purchase for a weekend plan because the load can rise as you get stronger.

No equipment workout

With nothing but your body weight: split squats, glute bridges, push-ups (on a bench or the floor), and a plank. Slowing each repetition down keeps the session challenging without weights.

Resistance band workout

A band adds the pulling work that body weight alone struggles to cover: rows, pull-aparts and face pulls. Bands pack into a bag, which makes them the answer for weekends away too.

The home session is written by the same coach who writes your weekday sessions, and it changes as they do. Early in the block it practises the movements; later it carries more of the volume on weeks when a coached session is lost to engineering works or travel. Your coach reviews it on the same cadence as the sessions in town.

The weekend is also where eating most often goes off plan. The block sets up food that survives a Saturday, with protein at each meal and a calorie target you can hold, rather than a Monday rescue.

If you are new to training, the first weekend sessions are short and simple: learn the squat, hinge, push and pull with body weight or light dumbbells, and stop each set with a couple of repetitions in reserve. If anything hurts beyond normal muscle effort, stop and tell your coach. If you have a medical condition or have not exercised for a long time, the NHS advises speaking to your GP first.

Body Transformation Liverpool Street connects commuters with independent coaches at UNTIL Liverpool Street, 280 Bishopsgate, London EC2M 4RB, about 6 minutes on foot from the station. Your weekend plan is written at the first session alongside your two weekday sessions, and coaches at this club who publish their rates charge about £100 to £130 a coached session.

See how body transformation coaching fits the week together, or ask about a block with a weekend plan.

The training twice a week page explains why two coached sessions are the floor, and the morning workouts page covers the session that carries the week. Every goal is on the goals page.