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!

If you have been inactive for a while, have heart disease, a close relative with 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.

On-the-go strength

1. 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

2. Press and plank

Press and plank
  1. Start in a modified side­plank, knees bent
  2. Hold a filled water bottle in your right hand, right elbow bent  and weight resting against your forearm
  3. Lift your hips so your body is straight from knees to shoulders,  pressing water bottle up to the ceiling

3. Dips on floor/bench

Dips on floor/bench
  1. Position hands and feet shoulder-­width apart on the floor/bench  with bent knees 
  2. Straighten arms, lifting your hips off the ground
  3. Bend elbows until 90 degrees, lowering body toward floor
  4. Push straight back up to the starting position

4. Plank push-ups

Plank push-ups
  1. Start in a plank position with knees on the ground
  2. Place down one hand at a time to lift up into a push­up position
  3. Keep back straight and core tight
  4. Move one arm at a time back into the plank position
  5. Repeat, alternating arms

5. Rows

Rows
  1. Hold a water bottle or weight in each hand
  2. Tip forward at hips, keeping back straight and core muscles tight
  3. Bend at elbows to squeeze shoulder blades backwards, tensing your mid back muscles as you do so
  4. To progress this exercise, aim to complete standing on one leg

6. Backward lunge with front kick

Backward lunge with front kick
  1. Start with feet together
  2. Step back with one foot to complete a lunge
  3. Step back toward starting position, swinging your leg through to complete a kick
  4. Return to starting position and repeat

7. Lunge with twist

Lunge with twist
  1. Complete a lunge, bending at both knees to lower downwards
  2. Your knees should not pass over your toes
  3. Instead of bringing the forward leg back to the starting position, raise it up off the floor while lifting the arms overhead
  4. Keep the knee bent at 90 degrees

8. Single leg deadlift

Single leg deadlift
  1. Stand with feet together
  2. Lift the right leg, and lower the arms and torso while raising the right leg behind the body
  3. Keep the left knee slightly bent
  4. Raise the torso while lowering the right leg

9. Lunge with bicep curl

Lunge with bicep curl
  1. Hold a weight/water bottle in each hand
  2. Step forward to complete a lunge, bending at your knees to lower downward
  3. Do not let your knees pass over your toes
  4. When in the downward lunge complete a bicep curl with both arms (bending at your elbows to lift weight toward shoulders)
  5. Lower weights back down again and step back to the starting position
  6. Repeat alternating legs

10. Three way crunches

Three way crunches
  1. Lie on back, knees bent and feet hooked over each 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