Wellbeing Hub

Check out our Wellbeing Hub with Health and fitness tips to make the most of your sober month!

20-Minute Full-Body Workout

By James England on

As a personal trainer and someone leading a life of sobriety, I have first-hand experience of the powerful benefits that combining these two lifestyles have. As innocent as a few drinks sound after a hard day’s work, it is a sure way to unnecessarily increase your daily calorie intake without realising which can be damaging to progress! (A pint of lager can contain up to 180 calories, roughly the same as a slice of pizza. Drinking five pints of lager a week adds up to over 44,200 extra kilo calories a year - YIKES!!)

When you combine both abstinence & exercise together, you are creating a really positive and powerful partnership, the longer we focus on this the better the outcome. Not only will you notice the incredible benefits physically, but also mentally! 

  • Better sleep,
  • Increased energy levels,
  • Improved mood,
  • Greater productivity,
  • Reduced body fat.

To give your fitness a kick start, I’ve created this 20-minute full-body workout which is sure to get your heart rate up, burn calories and support building lean muscle. You won’t need any equipment, just a water bottle & a towel (essential!)


6 exercises in total, 1 set of each, 3 rounds, 40 seconds work, 20 seconds rest. 60 seconds rest between rounds.

1) Mountain Climber

Begin in a plank position, shoulders over your wrist with your arms straight and core tight, lift your right foot off the floor and drive your knee towards your chest then repeat on your left leg. Move quickly whilst keeping tension through your core.

2) Press up

Again, start in a high plank position, keeping your core and glutes tight, bend your elbows and lower your chest to the floor then push up returning to high plank position and repeat. Go onto your knees to regress the movement.

3) Butterfly sit up

Bring the soles of your feet together and let your knees drop wide, hands behind your head, tense your abs and bring yourself to a seated position to touch your feet.

4) Air squat

From a standing position, drive your hips backwards, bend your knees and keep your chest up, lower yourself so that your thighs are parallel to the floor, then drive up to standing to complete the rep.

5) Jumping Lunges

Step one foot back and lower your knee to towards the floor to start in a deep lunge, explode up switching legs in mid-air landing in the start position with your opposite leg forward.

6) Burpee

Everyone's favourite and the best bodyweight movement. From standing lower yourself down to put your hands on the floor and kick backward with both feet to a high plank, lower your chest to the floor, then push back up, hop your feet back in and jumping up tall with your hands above your head.

For more fitness tips, visit James on Instagram.