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 core workout activities
10-20 reps, 3 sets.
Modify as needed.
Benefits
- Strengthens your core and back.
- Improves stability.
How to do a crunch
- Lie down on your back. Put your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest or behind your head.
- Pull your belly button toward your spine.
- Lift your upper body so your shoulder blades are about 1 or 2 inches off the floor.
- Keep your neck straight, chin up. Imagine you’re holding a tennis ball under your chin. That’s about the angle you want to keep the chin while doing this exercise.
- Hold at the top of the movement for a few seconds, remembering to breath in and out gently.
- Slowly lower back down.
Tips for good form
- Use your core to raise your upper body, not your neck.
- Move in a slow, controlled way.
- If hands are behind the head, gently cradle your head with fingers.
- Keep your feet hip width and flat on the floor.
Don't
- Put too much pressure on your neck with your hands.
- Lead with the neck, use your core to raise your upper body off of the floor.
Hold for 10 - 60 seconds, 3 sets.
Over time work up to 30, 45 or 60 seconds.
Modify as needed.
Benefits
- Strengthens your core and back.
- Improves stability.
How to do a plank
- Begin in the plank position face down with your forearms and toes on the floor. Your elbows should be directly under your shoulders and your forearms facing forward. Relax your head and look at the floor.
- Tighten your abdominal muscles, by pulling your belly button toward your spine.
- Keep your torso straight and your body in a straight line from ears to toes with no sagging or bending.
- Keep shoulders down – do not let them creep up toward ears.
- Heels should be over the balls of feet.
Tips for good form
- Keep body in a straight line.
- Keep your neck and body in a straight line.
- Keep core muscles tight.
- Keep elbows directly under shoulders.
Don't
- Raise hips above shoulder level.
- Drop hips below shoulder level.
- Tilt head up.
8 - 20 reps each side, 3 sets.
Modify as needed.
Benefits
- Activates your upper and side abdominal muscles.
- Helps strengthen hamstrings and quads.
How to do a bicycle crunch
- Lie flat on the floor with your lower back pressed to the ground, knees bent and feet on the floor. Place your hands behind your head, lightly supporting it with your fingers.
- Lift your shoulder blades off the floor and raise your knees to about a 90-degree angle, lifting feet from the floor.
- Rotate to the left, bringing the right elbow toward the left knee as you straighten the right leg.
- Switch sides, rotating your torso to touch your left elbow toward the right knee.
- Continue alternating sides in a pedalling motion.
Tips for good form
- Avoid pulling on your neck.
- Rotation should be in the torso.
- Slow and controlled movement.
Don't
- Put too much pressure on your neck with your hands.
- Lead with the neck, use your core to raise your shoulders and upper back off the floor.
10 - 20 reps each side, 3 sets.
Modify as needed.
Benefits
- Strengthens abs, core and hip flexors.
- Can help with lower back pain.
How to do a lying leg lift
- Lie on your back, face up, legs extended. Place hands by your side or underneath your lower back and bottom so your pelvis is supported.
- Raise legs slowly toward the ceiling. Keep back flat against the floor.
- Lift until your hips are fully flexed and you can’t go any higher with straight legs.
- Lower legs slowly back down. Keep back flat against the floor.
Tips for good form
- Use your core muscles to push your back into the floor as you lower your legs.
- Move slowly and with control.
- Keep neck relaxed and flat on the floor.
Don't
- Arch your back.
- Put too much pressure on your lower back. Go to single leg lifts if using two is uncomfortable.
