Vogue Williams personal trainer Sarah Lindsay shares home workout plan

As gyms close AGAIN, Olympic athlete and celebrity personal trainer Sarah Lindsay shares her ultimate no-equipment at-home training plan to keep YOU in shape during lockdown

  • Gyms and leisure centres have been forced to close amid second lockdown 
  • Three-time Olympic athlete Sarah Lindsay has shared her at-home workouts
  • Sarah works with stars including Christine Lampard, Pixie Lott and Daisy Lowe  
  • The founder of London’s Roar Fitness gyms also shares wellness and diet advice

Gyms and leisure centres have been forced to close again under England’s second lockdown, leaving millions anxious about their physical and mental health. 

But fitness guru to the stars Sarah Lindsay has devised the perfect regime to keep you active. 

The three-time Olympian and her team at Roar Fitness specialise in jaw-dropping transformations; getting people in peak shape in as little as eight weeks. 

She trains celebrities including Christine Lampard, Melanie Sykes, Vogue Williams, Pixie Lott, Daisy Lowe, Nick Grimshaw and Henry Holland.

And she promises to get anyone fit and lean from the comfort of their own homes. 

Here, Sarah introduces FEMAIL to her at-home fitness plan which can be performed with no equipment and get you in shape and feeling great, over the next four weeks.    

Olympic champion Sarah Lindsay, the founder of London-based Roar Fitness gyms, wants to help people get in shape while gyms are closed 


Sarah has worked with celebrities including Pixie Geldof and Radio One DJ Nick Grimshaw

Sarah and her team at Roar Fitness specialise in jaw-dropping transformations; getting people in peak physical and mental health in as little as eight weeks

Training with JT: Among Sarah’s fans is Chelsea legend John Terry 


Pixie Lott has been working with Sarah for a number of years – and even performed at her wedding 

Sarah’s tips for staying motivated and happy

I sound like an old hippy but meditation during lockdown will change everything. 

You don’t have to be experienced – even a few minutes to yourself with quiet time to relax (no distractions of phones, tv, music, etc). 

Why not try standing outside with your morning coffee (barefoot on the grass and face the sun if it’s out), close your eyes, take some slow deep breaths and SMILE! 

It’s impossible not to feel happier when you physically smile. 

Don’t roll your eyes – please try it and tell me you didn’t like it!

The new lockdown rules will be a setback to a dedicated fitness regime for many, forcing them back into star jumps in the living room, mindless eating and the lure of the biscuit tin. 

But these basic moves, which can be performed without equipment, offer the perfect full-body workout.

Sarah says: ‘Do the exercises, one after the other, with no rest. 

‘Take a one-minute rest at the end of each circuit and see how many rounds you can do (I did eight). 

‘I did 20 reps of each exercise but if you need to start at 10 and build up that’s fine.’

1. In-out squat jumps:

Think about posture. Keep the back nice and flat by lifting your chest. 

Alternate between jumping your feet narrow and wide while sinking as low and as softly as you can on the landing.

2. Lunge to high knee:

Stand with feet shoulder-width apart. 

Take a deep step back, bringing your knee as close to the floor as possible. 

Then bring the leg forward, swinging your knee as high as possible. Repeat 20 times then swap to the other leg. 

3. Commandos: 

Start in a plank position, hands in line with your shoulders and bum down. 

Come down onto your left forearm, then your right, before returning to the plank. 

Try not to swing your body from side to side too much – keep your core strong.    

1. In-out squat jumps: Alternate between jumping your feet narrow and wide while sinking as low and as softly as you can on the landing.


2. Lunge to high knee: Stand with feet shoulder-width apart. Take a deep step back, bringing your knee as close to the floor as possible. Then bring the leg forward, swinging your knee as high as possible

3. Commandos: Start in a plank position, hands in line with your shoulders and bum down. Come down onto your left forearm, then your right, before returning to the plank

4. Slow split squats:

Take a long stride with one foot in front of the other. Very slowly lunge forward, loading the weight onto the front leg then push straight back. 

Keep the movement constant and fluid for maximum burn! 

5. Press ups:

Place both hands directly beneath, and in line, with shoulders. 

Slowly lower yourself as close to the floor as possible, making sure you engage your core the whole time.  

6. Bulgarian split lunge:

This exercise can be done using a stepper, chair, table – any solid surface that isn’t going to move! 

This is performed the same way in a regular lunge – but with the back foot on top of the bench – working the legs harder. 

Place the top of one foot on the bench (your shoelaces should be resting on the bench), then lower down, bringing that knee as close to the floor as possible while bending the front knee. 

Maintain your stance throughout – shoulders back, head up, back straight.  

7. Tricep dips:

This is where the sofa comes into play! 

Rest your palms on the edge of the sofa, then lower your body down. Make sure your bottom stays as close to the sofa as possible.

Keep feet flat on the floor, knees at a right angle. For extra intensity, straighten your legs. 

4. Slow split squats: Take a long stride with one foot in front of the other. Very slowly lunge forward, loading the weight onto the front leg then push straight back

5. Press ups: Place both hands directly beneath, and in line, with shoulders. Slowly lower yourself as close to the floor as possible, making sure you engage your core the whole time

6. Bulgarian split lunge: This exercise can be done using a stepper, chair, table – any solid surface that isn’t going to move! This is performed the same way in a regular lunge – but with the back foot on top of the bench – working the legs harder

7. Tricep dips: Rest your palms on the edge of the sofa, then lower your body down. Make sure your bottom stays as close to the sofa as possible

8. Stiff leg deadlift:

My favourite for posterior chain (back, hamstrings and glutes). 

If you have dumbbells then great, but you can substitute with a band under your feet or anything heavy to hold in your hands (fill a backpack with books!). 

Slowly slide the weight down the front of your legs keeping your back flat and your legs straight then squeeze back up to start position and repeat. 

Slowly slide the weight down the front of your legs keeping your back flat and your legs straight then squeeze back up to start position and repeat

9. Tuck jumps:

Not for the faint-hearted but I don’t know an exercise that will get your heart rate higher! 

Jump as high as you can trying to bring your knees up as high as possible. 

Land soft, absorbing the landing and try to keep your knees from dropping inwards on the land.

Start with dumbbells (or water bottles) by your side and squeeze the weight up (rather than powering it up quickly) keeping your elbows ever so slightly bent. At the top of the movement think about the dumb bells as if you were grasping a glass of water, and tip the water out of the glass by rotating your forearms so the thumbs are turned slightly down. Then slowly lower the weight for four counts.

What can I use if I don’t have a set of weights?  

No gym? No problem! Try these everyday household items in lieu of weights:

Bag: A backpack filled with books

Children: Get young children involved by lifting them making it fun. Hopefully that will also be a fun, positive and early introduction to exercise! 

Cleaning products: Big bottles of washing detergent come in handy for arm exercises

Water bottles: An ideal substitution for dumbbells 

10. Dumbbel lateral raise:

This is a great exercise for helping to build separation of the shoulder from the upper arm. 

It predominately focuses on the medial portion of the deltoid and is more of an isolation exercise, as apposed to overhead pressing which includes assistance from the tricep muscles.

You can do this exercise either standing or seated, but if standing try to avoid using momentum from your torso and swinging the weights up.

Start with dumbbells (or water bottles) by your side and squeeze the weight up (rather than powering it up quickly) keeping your elbows ever so slightly bent. 

At the top of the movement think about the dumb bells as if you were grasping a glass of water, and tip the water out of the glass by rotating your forearms so the thumbs are turned slightly down. 

This will ensure you get a solid contraction of the medial deltoid. 

Then slowly lower the weight for four counts.

  • Sarah Lindsay has launched a new online training programme at roar-fitness.com/transformations
  • She will also be doing daily live workouts on her Instagram, launching Monday. For more details on the Roar Fitness transformation visit roar-fitness.com/group-classes-holding/

How to stay on track with your diet through lockdown 2.0 

Sarah has now launched a new online training programme

1. Eat protein and fats for breakfast and avoid sugary carbs. 

Try eggs, avocado, salmon, and nuts instead of bread and cereals. 

Your body is still in sleep mode and not as efficient at metabolising carbs in the morning so you’re more likely to store them than use them.

2. Sorry to ruin everyone’s fun but alcohol will dramatically spike insulin so if you must drink, have it with your meal to help blunt the insulin response or even better, choose a low/no alcohol option. 

Served Hard Seltzer is my favourite low alcohol, low calorie alternative.

3. Watch out for hidden sugars. Although fruit of course has some healthy advantages, fructose is a difficult sugar to metabolise as it’s metabolised in the liver. Chose more veg over fruit where possible.

4. It’s boring but: water water water. 

There are a million reasons why your body functions better when you’re hydrated but your saliva is also your first line of oral defence against germs/infection which right now is important to keep your immune system top notch.

5. Preparation! If you decide what you’re going to eat when you’re already hungry it will be a very different decision than if it’s planned. Plan your nutrition and organise your food to help keep your choices healthy.   

For breakfast try eggs, avocado, salmon, and nuts instead of bread and cereals

Roar transforms: Roar Fitness trainer Matt Lindsay – Sarah’s brother – showcases the results of his own 10-week transformation 


Model Daisy Lowe is another of the celebrities to have signed up with Roar lately

Model and presenter Vogue Williams regularly works out at Roar Fitness with the Olympic champion 

Fashion designer Henry Holland shows off his jaw-dropping transformation after revealing he ‘lost his business’ during lockdown 

Henry Holland has unveiled his latest transformation after revealing he lost his business during Britain’s first lockdown. 

The designer, who owns eponymous label House of Holland, credits Roar Fitness with helping transform his physical and mental health. 

In an emotional Instagram post, Holland told his 161,000 followers how he had suffered under the strict rules as the coronavirus pandemic hit Britain. 

He wrote: ‘Time for an overshare… soz. Fully prepared for the p*** takes… Lockdown 1 was tough for me like like it was all of us. 

‘Lost my business, lost my job and for the first time in 13 years for a hot minute, my sense of purpose, drive and structure. I drank too much and ate too much (clearly). 

‘Having a fitness goal brought back so much more than my abs. My 3 trips a week to @roarfitnessldn with @joshfauxfitness were more like therapy sessions and not just about lifting weights. 

‘There’s a reason I’m smiling on the right and it’s not all about looking and feeling healthier on the outside. 

‘In the words of my mother “good god you were a chubster on the left – you hid that well…No wonder your smiling in the after pic” heading into lockdown 2 happier, healthier and stronger all round.’

Henry worked with Sarah at Roar Fitness in London, thanking her for helping overhaul his mind and body 

Source: Read Full Article