On-the-go strength

These exercises help to build strength in many of your major muscle groups. As you become stronger, gradually increasing the repetitions or resistance can help you continue to build strength, while regular physical activity supports your heart, brain and overall wellbeing. Regular physical activity can also boost your mood and energy levels and may help reduce your risk of chronic disease. 

WorkoutsAdvanced

Workout sequence

Recommended repetitions: 2–3 rounds

This workout can help you work towards meeting the Australian 24-Hour Movement Guidelines, which recommend being physically active on most days and including muscle-strengthening activities on at least 2 days per week, and functional activities on at least 3 days per week.

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
Demonstration of a shoulder push-up
  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
Demonstration of a press plank, moving from forearms to hands
  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
Demonstration of a tricep dip using a 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. 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
Demonstration of a bent-over row
  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
Demonstration of a lunge with twist
  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
Demonstration of a lunge with bicep curl
  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
Demonstration of a three-way crunch
  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

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