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 your strength and cardio capabilities. This beginner-friendly workout offers a whole-body workout that will grow your confidence and leave you feeling invigorated!

If you have been inactive for a while, have heart disease, any other major health problems, injuries or are pregnant, please check with your GP, an Accredited Exercise Physiologist or other health professional before following this workout.

Beginner-friendly workout

1. Side lunges

Side lunges
  1. Start in a standing position with your feet slightly apart
  2. Step out to the side, keeping toes pointing forward
  3. Complete a lunge to the side, bending at the knees to lower downwards
  4. Push off from your bent leg to return to the starting position and repeat on the opposite side

2. Push ups on bench/wall/floor

Push ups on bench/wall/floor
  1. Position hands shoulder width apart on floor, knees bent, ankles crossed
  2. Bending at elbows, lower yourself down 
  3. Keep back straight and core engaged
  4. Push back up, straightening elbows. Tip - you can also complete this exercise on a bench or against a wall 

3. Dips on floor/bench

Dips on floor/bench
  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. Press and plank

Press and plank
  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

5. Superman

  1. Start on your hands and knees, with your back straight and core muscles activated
  2. Keeping your hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee
  3. Pause then lower to the starting position before alternating sides

6. Shoulder push-up

Shoulder push-up
  1. Kneel with feet hip width
  2. Tip forward at hips, until you can place both hands on floor in front of knees
  3. Keep your back straight
  4. Bending both elbows, bring your head toward the ground  (keeping chin into your chest)
  5. Press away from the floor and straighten your arms

7. Chair leg squats

Chair leg squats
  1. Stand in front of chair
  2. Slowly squat down until your bottom gently touches the chair
  3. Your knee should not pass over your toe
  4. Pause for 1 second and then slowly come back up again