Workout duration: 29 minutes
Some days you just don’t have the time to go for a long run and with no gym to workout in – it can be hard to find a corner of the house that isn’t being used by another member of the family for work or school. That’s why this workout is perfect for times like this: it’s quick, simple and requires no equipment. Go for it!
Do I need equipment?
No, all you need is a couch or park bench or similar and a mat if you like.
What is the workout?
Warm up
- 5 minutes mobility work:
- Body-weight squats
- Stretching
Workout
4 stations, 2 minutes each, swapping every 10 reps
Station 1
- Bench step ups (10 each leg)
- Push ups (10 reps)
Station 2
- Step forward lunges (5 to 10 each leg)
- Bench dips (10 reps)
Station 3
- Squats (10 reps)
- Cardio toe taps on a low step (10 each leg)
Station 4
- 10 sit ups (legs up and reach for your ankles)
- Lateral bench jumps (10 each side)
Cool down
Full body stretch
Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.
Workout duration: 29 minutes
Some days you just don’t have the time to go for a long run and with no gym to workout in – it can be hard to find a corner of the house that isn’t being used by another member of the family for work or school. That’s why this workout is perfect for times like this: it’s quick, simple and requires no equipment. Go for it!
Do I need equipment?
No, all you need is a couch or park bench or similar and a mat if you like.
What is the workout?
Warm up
- 5 minutes mobility work:
- Body-weight squats
- Stretching
Workout
4 stations, 2 minutes each, swapping every 10 reps
Station 1
- Bench step ups (10 each leg)
- Push ups (10 reps)
Station 2
- Step forward lunges (5 to 10 each leg)
- Bench dips (10 reps)
Station 3
- Squats (10 reps)
- Cardio toe taps on a low step (10 each leg)
Station 4
- 10 sit ups (legs up and reach for your ankles)
- Lateral bench jumps (10 each side)
Cool down
Full body stretch
Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.
