Looking to challenge yourself in new ways? This advanced full body workout is ideal for those who are already active and looking to try something new. This workout will target your strength and balance by working your legs, core and upper body muscles.
Note: You’ll need a stable chair, bench or retaining wall for one exercise in this workout, or you can skip the Advanced dips and keep the workout equipment-free.
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.
Hip circles support and train mobility through the hips, pelvis and lower back.
Trunk rotations target mobility in the upper body and spine and may help reduce stiffness and support everyday movement.
High knees raise the heart rate while challenging coordination and building lower body strength.
Exercise notes:
To make this exercise more challenging, hold the push-up at the bottom of the movement for 5 seconds.
To decrease the intensity of this exercise, perform a knee push-up instead.
Disclaimer: People with wrist, shoulder or lower back pain should reduce the range of movement or seek guidance if symptoms worsen.
1. Start in a standing position with your hands on your hips.
2. With one foot, take a large step forward, bending both knees into a lunge position.
3. Push off the front foot, bringing it back through the middle, then take a large step behind you.
4. Bend both knees into a lunge position.
5. Push off the back foot, bring it back up to standing, returning to the starting position.
6. Repeat on the opposite side.
Exercise notes:
If you need extra stability, perform next to a wall or bench, or tap the foot back down in the middle between the forward and backward steps.
To make this exercise more challenging, increase the lunge depth.
Disclaimer: Use support for balance if required.
1. Start on your hands and toes
2. Bending at the knee, bring your left knee forward directly under your chest while keeping your right leg straight
3. Quickly alternate legs while keeping your core muscles tight
4. Try to keep your body in a straight line without dipping in the low back. if this is too challenging, try doing the exercise on your knees
Physical Activity
A great way to fit more movement into your day! Try these free workouts at home or work to improve your balance, strength and energy.
