On-the-go strength

These exercises are designed to increase your muscular strength, targeting all of your major muscle groups. Make sure you gradually increase the repetitions or resistance so that you can continue to achieve strength gains, improved posture and muscle definition as a result! Complete 2–3 rounds, resting for 30 seconds between

Workouts

Workout sequence

Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.

1. Shoulder push-up

Recommended repetitions: 5
  1. Start in a modified side ­plank, knees bent
  2. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
  3. Lift your hips so your body is straight from knees to shoulders, pressing water bottle up to the ceiling
  4. Lower hips back down to ground. Repeat on the opposite side

2. Press and plank

Recommended repetitions: 10-15 each side
  1. Start in a modified side ­plank, resting on your left side with knees bent and in line with your hips
  2. Place your left elbow on the floor directly underneath your shoulder and in line with your body, having your forearm extended out in front of you to stabilise
  3. Hold a filled water bottle in your right hand, right elbow bent and weight resting against your bicep
  4. Lift your hips so your body is straight from knees to shoulders, while also pressing the water bottle up to the ceiling
  5. Lower hips back down to ground. Repeat on the opposite side

3. Dips on floor/bench

Recommended repetitions: 10-15
  1. Start by sitting on the edge of a bench/chair. Position your hands and feet shoulder-­width apart and bend your knees at 90 degrees
  2. Straighten your arms, lifting your hips off the bench/chair
  3. Bend elbows until 90 degrees, lowering body toward floor
  4. Push straight back up to the starting position

4. Plank push-ups

Recommended repetitions: 10-15
  1. Start in a plank position with elbows and knees on the ground
  2. Place down one hand at a time to lift up into a push­-up position
  3. Keep back straight and core engaged
  4. Return one elbow at a time back down into the plank position
  5. Repeat, alternating arms

5. Rows

Recommended repetitions: 10-15
  1. Hold a water bottle or weight in each hand
  2. Hinge back with the hips, keeping back straight and core muscles activated
  3. Bend at elbows to squeeze shoulder blades backwards, tensing your mid-back muscles as you do so.
  4. Raise the water bottles/weights up towards your chest, keeping elbows close to the body, then slowly return them down to the starting point

6. Lunge with twist

Recommended repetitions: 10-15 each leg
  1. Hold a weight/water bottle in your hands
  2. Step forward to complete a lunge – bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Twist to the left and then the right – try for your full range of motion here
  5. Push off from your front leg to return to the starting position
  6. Repeat, alternating legs

7. Lunge with bicep curl

Recommended repetitions: 20-30 each leg
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge – bend your knees to approximately 90 degrees as you reach the full range
  3. Keep your torso upright and your core engaged
  4. Complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again. Push off from your front leg to return to the starting position
  6. Repeat alternating legs.

8. Three way crunches

Recommended repetitions: 8-10
  1. Lie on back, knees bent and one foot crossed over the other
  2. Perform a sequence of 3 crunches: firstly crunch to bring right elbow toward left knee, secondly crunch straight upwards, finally crunch to bring left elbow toward right knee
  3. Repeat this sequence
  4. In this exercise, you can place your hand behind your head. but be careful not to pull on your neck. Tip – use your abdominal muscles to lift your head

Physical Activity

Simple workouts for everyone

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Workouts
Man doing squat exercise in back yard

Beginner-friendly workout

If you’re new to exercise, or have been inactive for a while, it’s best to start slow and build up

Workouts
Woman doing dead bug exercise outdoors in back yard

10 minute home workout

Don’t have time for a full 30-minute workout? No problem! This quick, at-home workout can be done in just 10

Workouts
Female doing lunges in lounge room for stability, strength and balance

Stability and balance

Try these stability and balance exercises to complement your cardiovascular and strength training. This will achieve many benefits such as

Workouts
Woman outside in back yard doing stretching and strength exercises

Total body strength

This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and

Workouts
Man doing step up knee lifts in lounge room

No running cardio

Cardiovascular activity (or cardio for short) supports heart health and helps improve endurance, energy levels and overall wellbeing. An alternative

Exercises

Sprinter sit up

Uses muscles in the stomach and hips and develops strength and coordination used in everyday movements like bending and getting