Catalogue of at-home activities - Women In Sport

Catalogue of at-home activities

March 2020

We’ve put together a list of at-home workouts and activities for clubs, organisations and individuals. If you have an exercise you would like added to the list then please get in touch with This page will be updated regularly. Make sure you follow us on Instagram (@womeninsport_uk) as we’ll be updating our story and highlights with new activities every day.

You can also find the Government guidance for mental health and wellbeing during Coronavirus online.

Stay in, work out

Sport England has launched a new campaign to #StayInWorkOut. On the Sport England website there’s a huge list of free resources and activity ideas.

Her Spirit

Her Spirit, the online fitness community dedicated to women, is offering free 3-month memberships during Coronavirus thanks to support from  Sport England Lottery Funding, BBC Breakfast Presenter Louise Minchin, BBC Triathlon Presenter Annie Emmerson, Medichecks and Disciple Media. You can sign up on the Her Spirit website.

The Green Goddess self-isolation workouts

Diana Moran, the famous ‘Green Goddess’ fitness star from the 1980s, is delivering self-isolation workouts aimed at those over 70 who are in self-isolation. The workouts will be on BBC Breakfast on Monday, Wednesday and Friday at 6.55am and 8.55am.

The Youth Sport Trust has a fantastic list of free resources for at-home learning and activity.

Berks and Bucks FA – Wildcats from home

Berkshire and Buckinghamshire FA has put together at-home resources for its Wildcats programme.

Each weekly pack includes a creative activity with a football theme and a practical activity.


BeFit4Baby has teamed up with local charities and groups in Merseyside and Cheshire to commission free-to-access at-home pregnancy exercises videos. They’re all available to access for free on YouTube.

Sport England and ukactive’s This Mum Moves

Sport England and ukactive have launched workouts for pregnant women and new mums. They’ve set up a new website that showcases a selection of workouts that have been reviewed by antenatal and postnatal experts. Visit This Mum Move Moves for more info.

NHS Strength and Flex exercise plan

The NHS has designed a 5-week exercise plan which consists of a series of equipment-free exercises designed to improve strength and flexibility.

Move it or Lose it

Move it or Lose it is a fitness platform that delivers classes to thousands of older people every week. The Move it or Lose it team has put together a support pack and posted lots of free online routines on YouTube. Founder Julie Robinson is also delivering a live session on Facebook everyday at 2.30pm.

Activities on YouTube

Nike and ukactive’s Move Crew 

Nike and ukactive Kids have launched Move Crew, a set of activity missions designed to help kids get their recommended 60 minutes of daily activity.

The missions are designed for kids to complete with their families at home. A new video mission will be launched by a Nike athlete every week.

All of the activity videos are available on YouTube.

P.E with Joe/The Body Coach 

Joe Wicks is running a daily 30-minute workout for all the family every Monday-Friday at 9am.

WheelPower adaptive yoga

WheelPower, the British wheelchair sport organisation, has released a series of adaptive yoga videos.

Fit School

This Girl Can Disney Dance-Along 

Disney and This Girl Can have a selection of dance-along videos for families.


DanceSyndrome, the dance charity providing activity and fun for people with learning difficulties, has various dance tutorial videos and classes online. There’s contemporary, street, ballet and lots of other styles all available on YouTube.

Soccercise – Get fit with football (from The FA)

Soccercise was designed specifically for women by The FA with support from Sport England’s This Girl Can and Women in Sport. There’s a handy list of resources and YouTube videos.

Tennis at home from the LTA

The LTA has a huge catalogue of tennis at-home videos that are suitable for all ages. The LTA will be sharing more videos across its social channels every day.

British Gymnastics – Love to Move

British Gymnastics has designed an exercise programme specifically to get older people moving and functioning better.


BeFit4Baby has teamed up with local charities and groups in Merseyside and Cheshire to commission free-to-access at-home pregnancy exercises videos. They’re all available to access for free on YouTube.

Activities on Instagram Live

There are lots of studios and instructors doing daily workouts live on Instagram. You will need a smartphone to access these workouts. Here’s a link to some profiles.

Strong Women – Stylist Magazine’s Strong Women page is posting daily live home workouts at 1pm. Get that vital afternoon break or take it in afterwards via the Instagram page.

Laura Biceps – Laura is doing daily live 35-minute workouts at 7am. If you can’t make 7am, the workouts are saved and available 24 hours after the session on Laura’s page.

Digme – Fitness studio Digme is doing a range of at home workout sessions including yoga and HIIT. Sessions will be running every day and available via their Instagram story.

Psycle London – The London spin, barre, HIIT and yoga studio is doing loads of Instagram live workouts. Follow their Instagram page to see the daily timetable or follow the individual instructors to take a class.