Total body strength
This workout combines movements that engage multiple muscle groups and is designed to target full body muscle strength, stability and control.
Start small and aim to build up gradually. For example, start with completing 1–2 sets of each exercise, gradually building up to 3–4 sets, and working toward 2–3 sessions across the week.
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.
1. Superman
Recommended Repetitions: 10-15 repetitions
- Start on your hands and knees, with your back straight and core muscles activated
- Keeping your hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee
- Pause then lower to the starting position before alternating sides
2. Three way arms
Recommended Repetitions: 10-15 repetitions
- Hold a water bottle or weight in each hand
- Perform a front raise, keeping elbows straight and lifting your wrists to shoulder height in front of your body. Return to starting position
- Perform a lateral raise, keeping elbows straight and lifting your wrists to shoulder height at the side of your body. Return to starting position
- Perform a shoulder press, extending elbows to push weights above head, and then slowly returning to starting position
3. Rows
Recommended Repetitions: 10-15 repetitions
- Hold a water bottle or weight in each hand
- Hinge back with the hips, keeping back straight and core muscles activated
- 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
4. Squat pull up
Recommended Repetitions: Repeat 10-15 times
- Holding 2 weights or full water bottles, stand in front of a chair with your feet hip-width apart and arms by your side
- Squat down so that your bottom gently touches the chair. Your knees should not pass over your toes
- Press firmly into both feet and lift yourself back up to standing
- Bend your elbows out to the sides and draw your weights or water bottles up to chest height. Return your arms back down beside your body and repeat
5. Three way crunches
Recommended Repetitions: 8-10 repetitions of entire sequence
- Lie on back, knees bent and one foot crossed over the other
- 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
- Repeat this sequence
- 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
6. Side lunges
Recommended Repetitions: 10-15 repetitions each leg
- Start in a standing position with your feet slightly apart
- Step out to the side, keeping toes pointing forward
- Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
- Push off from your bent leg to return to the starting position and repeat on the opposite side
