Moderate intensity workout - … · If you need to, rest for 30 seconds. If you ... down a mat or a...

Healthier. Happier.

STEP IT UP Moderate intensity workout

Welcome to the Healthier. Happier. moderate intensity workout.If this is your first time doing one of our workouts, we recommend you check out the introductory video at www.healthier.qld.gov.au to get more information about the program along with some tips.

This workout will take you through some slightly more challenging exercises including:

• Cardio exercises • Upper body exercises • Lower body exercises • Abdominal exercises

To make this a 15-minute workout – perform each exercise in the circuit once.

To make this a 30-minute workout – perform each exercise in the circuit twice.

There are even bonus exercises at the end if you are keen to keep moving.

By doing these workouts regularly (two to three times a week), you’ll increase your strength, flexibility and fitness.

Before you get into your workout it’s important to warm up. Just five minutes of light activity is all you need. Things like:

• Walking • Jogging on the spot • Pumping your arms • Shoulder rolls • Controlled punches • Circular ‘windmill’ arm movements in the air.

It is important that between each exercise, you recover appropriately. If you need to, rest for 30 seconds. If you are still quite fatigued from the previous movement then rest a little longer. As you get stronger you can reduce your recovery time. Recovery can also be active with things like walking, jogging, slow step ups or shoulder rolls.

You don’t have to stress or push yourself to the limit to get the benefits of exercise. If at any time you feel pain or you feel unwell, stop what you’re doing, or take it easier. If you feel really unwell – seek medical advice.

CARDIO

Step ups with a squat

For this exercise you will need weights. If you don’t have weights at home you can fill two bottles with water or use two cans of food.

Improvise weights

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• Choose a small step or a larger step depending on your ability.

• Hold weights in both hands by your shoulders. • Step up with both feet onto the step, and then step down.

• As you step down onto the ground between each step up, complete a squat.

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• Try to alternate your leading leg with each step.

• Try doing this for 30 seconds.

Here’s how to do a squat:

• Bend at the knees and hips to squat downwards. • Stick your bottom out behind.• Pause and then slowly return to the starting position.• As you stand up tall again, push up through your heels,

squeezing your bottom muscles as you do so.• You should feel the muscles in your thighs and bottom

working.• Your hips should always be higher than your knees.• Make sure your knees don’t protrude far forward.

If you need to, rest for 30 seconds or do active recovery.

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Star jumps

• Start with your feet together and hands at your sides, keeping your core engaged.

• Jump both legs out to the side, slightly wider than your hips, while raising both your arms overhead.

• Keep your knees bent as you jump in again to bring your feet back together and arms back by your side.


LOWER BODY EXERCISES

Squat jump

• Perform a squat as described earlier, only at the bottom of the squat jump up immediately and extend your arms up over your head.

• Try repeating this for about 30 seconds.


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Clock lunges

• Imagine you are standing in the middle of a large clock facing 12 o’clock.

• Stand with your feet hip-width apart.

• Step back to the starting position. • Step with the right leg again, this time facing slightly

more to your right (or at one o’clock).• Keep stepping to each number on the clock with your

right leg in a clockwise direction until you arrive back at the 12 o’clock position.

• Complete this exercise again, although this time with your left leg, moving in an anti-clockwise direction.


• Take a big step forward with your right leg.• Bend at both knees to lower down.

• Your back heel should be off the ground.• Do not let you front knee pass forward over the foot

of the same leg.

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Squat into shoulder press

For this exercise you will need weights.• Hold weights in both hands.• Perform a squat as described earlier, only once you’re

back in the standing position, perform a shoulder press.

• To perform a shoulder press, extend your elbows to push weights up above your body.

• Lower back down to your shoulder height and repeat.• Aim for 10 repetitions of this exercise.


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UPPER BODY EXERCISES

Push up and row

• Lift one arm up by your side, bending at your elbow and squeezing the muscles between your shoulder blades together as you do so.

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• Return your hand to the starting position to repeat the entire movement again – this time with the other arm.

• Do this exercise for approximately one minute or as many repetitions as you feel comfortable doing.

• To advance this exercise you can perform the push up on your toes.


For this exercise you will need weights.

• Holding weights, position yourself with your hands and knees on the ground.

• Lower your body down towards the ground, bending at your elbows, to complete a push up (on your knees).

• Keep your stomach muscles tight and do not let your lower back ‘sag’.

• Push back up to the starting position.

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Step ups with a bicep curl

• Holding weights in both hands, perform a step up as described earlier.

• Once standing on the ground perform a bicep curl simultaneously with both arms.

• To perform a bicep curl, start with arms resting by your sides. Keeping your wrists strong, bend at your elbows to lift the weights up toward shoulders with your palms facing you.

• Lower back down slowly.• Complete 10 repetitions of this exercise.


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Three way arms

For this exercise you will need weights.

• Holding weights, position your arms down beside your body. This exercise consists of three separate movements:

1. Keeping your elbows straight, lift the weights up in your midline so that your wrists are at the same height as your shoulders, and then lower back down.

2. Keeping your elbows straight again, lift weights out from the side of your body so that your wrists are again at the same height as your shoulders, then lower back down.

3. Complete a shoulder press. To perform a shoulder press, extend your elbows to push weights up above your body.

• Complete 10 repetitions of this sequence.

To make this harder…

Try lifting heavier weights.


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ABDOMINAL EXERCISES

For the following floor exercises, you might want to put down a mat or a towel to position yourself on for comfort.

Bicycle

• Lie with your back on the floor. Bend your knees and position your hands behind your head.

• Drawing your knees in towards your chest, bring the right elbow towards the left knee as the right leg straightens.

• Alternate sides and continue this movement so that it appears as though you are peddling with your feet in the air.

• Continue for about 30 seconds.

Advanced supine bridge

• Lie with your back on the floor with your knees bent and your feet under your knees.

• Tightening your abdominals, pelvic floor and buttock muscles, slowly lift your bottom up off the floor, extending towards the sky.

• At the top, your knees and hips should be in a straight line. Pause in this position.

• Slowly lift one foot about two inches off the ground, ensuring you keep your hips level and your stomach muscles tight.

• Do not let your hips drop to one side.• Lower back down slowly.• You should feel this in your buttocks, hamstrings

and abdominals.• Repeat, this time raising the opposite foot off the ground.• Aim for 10 repetitions of this exercise.


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KEEN FOR MORE?

Here are some bonus exercises to add to your workout.

Crunches

• Lie with your back on the ground with your knees bent and both feet flat on the ground.

• Place your hands on your thighs.• Lift upwards, sliding your hands so that your fingers

reach toward your bent knees. Make sure you keep your chin tucked in.

• Only go as high as you feel comfortable. • Lower back downward slowly.• You should feel your abdominals working without back

pain or tension. • Go for 10 repetitions of this exercise.


Now you’ve completed the workout!

If you are done for the day, that’s great. Just take five minutes to warm down. Just like the warm up, it’s easy movements. This is also a great time to stretch your muscles, holding each stretch for 20–30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.

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Dead bugs

• Lie with your back on the ground.• Extend your arms towards the sky, with your elbows

straight.• Bend one knee at 90 degrees with your foot held in

the air. Your other leg should be bent at the knee with your foot placed on the ground.

• Kick the raised leg out slowly, lowering towards the ground.• Return the foot back in before lowering onto the ground.

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• As you do this motion, keep your stomach muscles pulled in towards your spine to ensure that your lower back does not arch up off the ground.

• Now swap and repeat with your other leg.

• The lower you kick, the harder the exercise will be. • To advance this exercise further, complete with both

your knees bent and keep your feet off the ground.

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Well done for taking action to lower your Health & Fitness Age. If you found this workout to be a bit too challenging for you just now, why not try the low intensity workout, ‘Feel good glow’.

Find this and great mini workouts at www.healthier.qld.gov.au

Moderate intensity workout - … · If you need to, rest for 30 seconds. If you ... down a mat or a...

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