Before beginning, read the important information within 'types of exercise & top tips'. Strength is one of the three categories of exercises. Design your own workout routine by picking activities from each of the three categories, for example:
Beginner
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Intermediate
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Advanced
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Warm up.
Pick 1 endurance, 1 strength, 1 core and repeat these exercises one after another 1–3 times.
*Cool down.
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Warm up.
Pick 1 endurance, 2 strength, 2 core and repeat these exercises one after another 2–4 times.
*Cool down.
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Warm up.
Pick as many exercises from the workout category as you like and repeat the circuit as many times as you like.
*Cool down.
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* Choose a number of repetitions (reps), or length of time, that allows you to keep a steady pace and good form for the entire time that you are doing the exercise.
Remember:
- always do a warm up before your main work out to get your body ready for exercise.
- always do a cool down after your main work out to bring your body back to a resting state and promote recovery.
- the flexibility exercise are performed after you have completed your main work out as part of the cool down, to minimise the risk of injury.
Strength upper body workout activities
8-20 reps, 3 sets.
Modify as needed.
Benefits
- Targets chest, arms, shoulders and core.
- Helps you perform pushing motions needed in everyday life.
- Prevents shoulder and lower back injuries
- Improves posture
How to do a push-up
- Get on your hands and knees. Position your hands slightly wider than your shoulders.
- Keep your body in a straight line from head to toe. Extend your legs back so that you are balanced on your hands and toes*. Position your feet closer together or wider apart depending on what is most comfortable for you.
* or on your knees for an easier option.
- Tighten your core by pulling your belly button toward your spine.
- Slowly bend your elbows and lower yourself until your elbows are at a 90-degree angle.
- Tighten your chest muscles and push back up through your hands to lift you back into the start position.
Tips for good form
- Avoid arching your back and sagging in the middle.
- Keep a tight core.
- Do not lock your elbows.
Don't
- Arch or sag your back.
8-20 reps, 3 sets.
Modify as needed.
Benefits
- Strengthens arms, shoulders and core.
- Good for strengthening the triceps muscles in your upper arm.
How to do a tricep dip
- Find a stable and secure chair, bench, or step.
- Sit on the edge of the chair and grip the edge next to your hips. Point your fingers at your feet. Extend your legs so your feet are hip-width apart and your heels are touching the ground. Look straight ahead with your chin up.
- Push into your palms to lift your body and slide forward just far enough so that your bottom moves away from the edge of the chair.
- Lower yourself until your elbows are bent between 45 and 90 degrees.
- Slowly push yourself back up to the start position and repeat.
Tips for good form
- Keep your shoulders down, away from your ears.
- Keep elbows shoulder-width apart.
- Only dip as low as what’s comfortable.
- Push back to the start position with triceps not legs.
- Control the movement throughout.
Don't
- Bend your elbows any more than 90 degrees.
- Lean forward. Maintain back in a straight line.
10 -20 reps, 3 sets.
Modify as needed.
Benefits
- Strengthens muscles in your lower back and uses your bottom, hips and shoulders.
- Improves posture.
- Helps prevent lower back pain.
How to do a back extension
- Lie on your stomach and straighten your legs behind you. For support, put your hands on the floor, out in front of you, or behind your head.
- Lift your upper back, pressing your hips into the mat or floor. Keep your head and neck in a straight line. Hold for 2 seconds.
- Lower to starting position.
Tips for good form
- Keep your head, neck and spine in a straight line.
- Do not arch your back further than what feels comfortable.
Don't
- Look forwards or up. Keep neck straight.
- Lift feet off the floor as this could hurt your back. Keep feet hip width apart and on the floor.
6 -10 reps on each side, 3 sets.
Modify as needed.
Benefits
- Strengthens abs, back, arms and shoulders.
How to do a shoulder tap
- Start in a kneeling-plank position with your legs hip-width apart and body in one straight line for the floor through to the top of your head.
- While keeping your hips and shoulders level and squared in front of you, slowly lift one palm to the top of your opposite arm and pause for one second before returning to start.
- Repeat on the other side.
Tips for good form
- Keep shoulder blades away from ears.
- Keep your hips steady by imagining you’re balancing a glass of water on your lower back.
- Start with your feet hip width apart, if you find your hips are rotating too much, take the feet wider.
Don't
- Arch your back, keep back straight.
- Look forward, keep neck straight.
- Rotate your hips too much, try to keep them square.
