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Feel good with Tigers' FitFans programme

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Staying both mentally and physically fit and healthy can be tough when you’re out of your usual routine and possibly stuck at home – which is exactly why we’re sharing our FitFans tips and tricks with the Leicester Tigers community.

FitFans is a club-led initiative designed to get supporters of all ages active, even at home.

We’ll post new sessions to LeicesterTigers.com every Tuesday, so check back regularly for your FitFans fix!

THOUGHTS OF THE ‘SESH’: Fitness Testing

Fitness testing is a great tool to measure and track the success of your fitness journey. By setting your levels at the start of the block, it means you’ve got something to build on through the programme. Set yourself a goal and put a date on it to test yourself again.

If you can try to exercise at least once a day – no matter how big or small – and eat the right way, you’ll be smashing it and keeping up that healthy lifestyle!

High Intensity Interval Training (HIIT) is a great fitness programme because it involves all elements of movement and physical demand. You can either concentrate on one area of the body or have exercises that cover the whole thing.

It’s basically like a circuit without moving from one station to the other. The exercises you do in a HIIT session rarely involve equipment which means it’s a great shout when a work-out is restricted to space of your home. 

FOOD OF THE WEEK: Water (so a drink actually!)

We all know that water is pretty much the most important thing in life and I’m sure we can all say that we should drink more. The reasons why are lengthy, but worth knowing. This stuff can literally save your life.

  • Drinking water flushes toxins from your body
  • Drinking water aids the process of losing weight
  • Drinking water with meals is beneficial for digestion 
  • Water increases your level of energy and provides a better immune response to various illnesses.
  • “You should drink 8 pints of water a day” is a MYTH. You consume water from food and other drinks which may total up to this amount


Did you do the Home Fitness Test in Week 1? Here’s the link, try all six exercises and keep a record so you can come back and re-test in the weeks ahead.

Don’t forget to stretch properly before and after exercise – you can do this!

Here are our exercises of the week – all based on the Home Fitness Test exercises in Week 1. See the link above for more detailed instructions if any are unfamiliar.

These will change weekly but will always be something you can do at home.

45 seconds on 15 seconds off

  • Heel Flicks
  • Side Lunges
  • Squats
  • Punches
  • High Knees

30 seconds on 15 seconds off

  • Travelling Push-Up
  • Bicycles
  • Plank Raise
  • Mountain Climbers
  • Crunches

15 seconds on 15 seconds off

  • Burpees
  • Holding Leg Raise
  • Sky Dive
  • Holding Press-Up
  • Plank

Feel free to completely mix it up between each set and times. Depending on what you want, you can chose where to focus. If you want more of a push, increase half of the exercise times by 5-10 seconds. (You will notice the difference!)

To find out more about the FitFans programme, use the button below. Or visit the FitFans Instagram page and Facebook group for more ideas on how to stay active at home.