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 if you need to and build up gradually. For example, try to do 1–2 sets of each exercise, gradually building up to 3–4 sets.

WorkoutsIntermediate

Workout sequence

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. Superman

Recommended repetitions: 10-15
Demonstration of a superman hold lying face down
  1. Start on your hands and knees, with your back straight and core muscles activated
  2. Keeping your hips low, simultaneously raise your right arm and left leg, straightening at your elbow and knee
  3. Pause then lower to the starting position before alternating sides

2. Three way arms

Recommended repetitions: 10-15
  1. Hold a water bottle or weight in each hand
  2. Perform a front raise, keeping elbows straight and lifting your wrists to shoulder height in front of your body. Return to starting position
  3. Perform a lateral raise, keeping elbows straight and lifting your wrists to shoulder height at the side of your body. Return to starting position
  4. Perform a shoulder press, extending elbows to push weights above head, and then slowly returning to starting position

3. Rows

Recommended repetitions: 10-15
  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

4. Squat pull up

Recommended repetitions: 10-15
Demonstration of a squat with pull-up
  1. Holding 2 weights or full water bottles, stand in front of a chair with your feet hip-width apart and arms by your side
  2. Squat down so that your bottom gently touches the chair. Your knees should not pass over your toes
  3. Press firmly into both feet and lift yourself back up to standing
  4. 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
  1. Lie on your back, knees bent and feet flat on the floor. Bring your hands to the side of your head, lightly touching your ears.
  2. Perform a sequence of 3 crunches: first, crunch straight up, lifting your head and shoulders off the ground. Return back to the floor. Then crunch up bringing your right elbow toward your left knee. Return back to the floor. Finally, crunch up bringing your left elbow toward your right knee. Return back to the floor. That’s one repetition.
  3. Repeat this exercise 8-10 more times, using your core to lift your head and shoulders.

6. Side lunges

Recommended repetitions: 10-15 each leg
Demonstration of a side lunge
  1. Start in a standing position with your feet slightly apart
  2. Step out to the side, keeping toes pointing forward
  3. Complete a lunge to the side by hinging back with the hips and bending at the knees to lower downwards
  4. Push off from your bent leg to return to the starting position and repeat on the opposite side

Physical Activity

Simple workouts for everyone

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.

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