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, or 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.

Complete 2–3 rounds, resting for 30 seconds between each exercise, and 1 minute after each round.

Warm‑Up (2 minutes)

Choose any gentle, dynamic movements like arm circles or shoulder rolls to improve blood flow and joint mobility. Then start to slowly increase your heart rate and prep your lower body by marching on the spot with high knees or jogging on the spot.

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On-the-go strength
1. Shoulder push-up
Shoulder push-up
2. Press and plank
Press and plank
3. Dips on floor/bench
Dips on floor/bench
4. Plank push-ups
Plank push-ups
5. Rows
Rows
6. Lunge with twist
Lunge with twist
7. Lunge with bicep curl
Lunge with bicep curl
8. Three way crunches
Three way crunches

1. Shoulder push-up

Recommended Repetitions: 6-10 repetitions

Shoulder push-up
  1. Kneel with feet hip width apart
  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

Recommended Repetitions: 10-­15 repetitions  each side

Press and plank
  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  repetitions

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. Plank push-ups

Recommended Repetitions: 10-­15  repetitions

Plank push-ups
  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 repetitions

Rows
  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. 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 repetitions each leg

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 repetitions each leg

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 repetitions of entire sequence

Three way crunches
  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