Work out safely from home!

It’s important to ensure your health and safety when you work out from home.

All exercise classes involve risks to health and safety, especially streaming video classes performed outside our facilities where we cannot supervise your activity. Please ensure that your exercise space is safe and that you perform the exercises safely.

By streaming video classes, we are unable to supervise your participation and activity, or assess the suitability of these classes for you. Please ensure you undertake any exercise at your own pace and within your personal limitations, and also ensure that your exercise space is safe.

If you undertake an exercise class from our video exercise classes, you do so at your own risk and hold yourself responsible for any loss or damage you might suffer from your participation in the video class.

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.

Motivate30 with Gym Trainer, Danny!

Our Motivate30 classes are a great way to challenge yourself and increase your fitness in fast, fun and ferocious workouts. Even better, our super Gym Trainer Danny is now bringing them to you at home. Workouts will be added shortly, so stay tuned for your chance to get started and get sweating.

16 May - Motivate30 Time Yourself Workout

Time yourself to see how long it takes you to complete 3 rounds of the following exercises, with a 3 minute rest between each round:

  1. 800 metre run
  2. 50 x sit-ups
  3. 50 x squats  

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.

9 May - Motivate30 AMRAP workout

Total duration is 20 minutes. Complete each exercise below in order:

  1. 200 metre run
  2. 10 x burpees
  3. 20 x push-ups
  4. 30 x sit-ups
  5. 40 x lunges

Core Finisher - Plank Challenge

Hold each position for 30 seconds:

  1. All four
  2. Left hand off
  3. Right hand off
  4. Left foot off
  5. Right foot off
  6. Right hand and left foot off
  7. Left hand and right foot off
  8. All four

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


2 May - Motivate30 Tabata workout

Complete each exercise for 20 seconds followed by 10 seconds rest for two rounds – this will take 4 minutes. Then repeat the whole circuit 4 times.

  1. Shuttle run + sit-ups
  2. Shuttle run + squats
  3. Shuttle run + push-ups
  4. Shuttle run + reverse lunges

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


24 April - Motivate30 Tabata workout

Complete each exercise for 20 seconds followed by 10 seconds rest for 8 rounds – this will take approximately 4 minutes. Take a minute or 2 between exercises. If you have any form of weight (kettlebell, dumbbell, backpack with weight, cans of soup), we suggest using this for extra resistance during the side bends.

20 seconds on, 10 seconds break for 4 minutes (4 rounds)

  1. Step-ups
  2. Alternating push-ups
  3. Reverse lunges
  4. Side bends

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


16 April - Motivate30 Recovery session

Hold each stretch for 1 minute on one side and then swap to the other side.

  1. Twisted Cross
  2. Child's Pose
  3. Calf Stretch
  4. Dragon Stretch
  5. Hamstring Stretch

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


7 April - Motivate30 Driveway HIIT workout

Complete 5 rounds of each exercise for 40 seconds, with a 20 second rest in between.

  1. Bear crawls
  2. Gorillas
  3. Walking lunges
  4. Shuttle runs

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.



LiveWell at-home Workouts!

Join our LiveWell Instructors for a range of gentle workouts from home, which is great for older active adults, pre/post-natal mums, people with limited movement or injury.

See the full workouts below or watch the video to get started and get moving.


8 August 2020 - Core and Balance 

Join Dee for this gentle workout, which will improve your core and strengthen your balance. 

Warm up

  • Jog or heel-toe
  • Side taps, each side
  • Tap back each side

Exercises

  • Step forward, step back (over broom stick)
  • Core activation
  • Knee lifts, each side. Hold for 10 seconds
  • Knee lift to side swing each side. Modification, use a chair for stability
  • Heel raises
  • Opposite arm to leg side taps, each side. Modifications, use a chair for stability.
  • Bend and reach rotations, each side. For a challenge, use hand weights or soup cans for resistance
  • Crab walk with a squat, each way. For a challenge, use a resistance band or stockings
  • Spine twist, left to right. Option – use a broom
  • Side bend stretch, each side

Stretches

  • Calf stretch with upper back stretch , each side  
  • Shoulder rolls, forward and backward
  • Side stretch, each side. Challenge, cross your feet

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


7 July 2020 - Stretch Session 

Complete a series of stretching at home after your workout, incorporating common static stretches with some Yoga style stretches.  

  1. Calf Stretch (against a wall or bench)
  2. Quad Stretch
  3. Hamstring stretch (on a chair or bench)
  4. Groin Stretch (on a chair or bench)
  5. Hip Flexor Stretch (on a chair or bench)
  6. Hip Stretch with chest opener
  7. Forward Lunge with optional back bend
  8. Lunge with forward fold
  9. Shoulder Stretch
  10. Tricep Stretch
  11. Double Arm Overhead  Side Reach
  12. Forward roll down with chest opener
  13. Chest Stretch
  14. Rolling shoulders

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


21 May 2020 - Chair Circuit workout

Complete the following 10 exercises, flowing from one exercise to the next. Feel free to rest in between each exercise and work at your own pace.

  1. Opposite hand to a lifted knee x 6 reps
  2. Opposite hand to a heel lift x 6 reps
  3. Leg extension – Flex foot on upward motion, hold for 3 seconds. Point foot on downward motion. Repeat 4 times on each leg.
  4. Chair sit ups – Roll backwards and hold for 3 seconds. Come back to an upright position. Repeat 6 times. *Tip: make sure you squeeze your buttocks and pull up in your lower abs x 4 reps.  
  5. Using a towel or small cushion and place between the thighs. Squeeze thighs together and hold 3 seconds x 4 reps. *Option: use hand weights for this section.
  6. Shoulder press x 6 reps. *Tip: sit comfortably on a chair. Feet flat on the ground. Hold the dumbbell or soup can in hands with the upper arm parallel with the ground. The angle of your elbow joint is 90 degrees. Bring arms to the side, then back in.
  7. Heel digs with bicep curls x 6 reps
  8. Calf raises and front shoulder raises x 6 reps
  9. Side reaches x 6 reps
  10. Seated twists short or long arms x 6 reps

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


28 April 2020 - Cardio workout

Complete 7 exercises for up to 15 seconds, flowing from one exercise to the next. Feel free to rest in between each exercise and work at your own pace.

  1. March on the spot
  2. March with arms up
  3. March forward and backward
  4. Alternating kicks
  5. Alternating leg curl
  6. Heel taps
  7. Side step

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.


9 April 2020 - Circuit workout

Complete 5 exercises with 10 repetitions each, as many times as possible. Feel free to rest in between each exercise and work at your own pace.

  1. Wall or chair push-ups
  2. Chair squats
  3. Calf raises
  4. Bicep curl to shoulder press
  5. Standing leg side raise

By watching the pre-recorded and live streamed exercise class, you agree to the above terms.

Workout of the Week

We have been working hard with our Gym Trainers to come up with a series of weekly workouts that you can do from home with minimal equipment.

First up, we have a Tabata session.

Tabata

4 minute blocks | 20 seconds on, 10 seconds rest.  

  1. Squats - Stand feet hip distance apart. Bend knees, extend hips backwards as if you are going to sit on a chair. Keep weight in your heels and stand back up.
  2. Push-ups - Starting face down on knees or toes with your hands under your shoulders. Keep back straight, bend elbows to lower chest towards the ground and then push yourself back up to starting position.
  3. Reverse lunges - Stand feet hip width apart, step backwards with one leg until your knees are at 90 degree angles. The back knee will be pointing toward the ground. Push yourself up to start position and repeat on the other leg.

Playback Live Workouts 

26 June - Body Pump with Craig

20 June - Yoga with Kristy






Page last updated: Friday, 14 August 2020

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