Healthier. Happier.

LET’S GET STARTED Beginner’s workout

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Welcome to the Get Healthy beginner’s workout.If this is your first time doing one of our workouts, we recommend you check out the introductory video at

www.gethealthynsw.com.au/fitness-videos to get more information about the program along with some tips.

This workout will take you through some basic:

• Cardioexercises• Upperbodyexercises• Lowerbodyexercises• Abdominalexercises

To make this a 15-minuteworkout–performeachexerciseinthe circuit once.

To make this a 30-minuteworkout–performeachexerciseinthe circuit twice.

Thereareevenbonusexercisesattheendifyouarekeen to keep moving.

By doing these workouts regularly (two to three times a week), you’llincreaseyourstrength,flexibilityandfitness.

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• Joggingonthespot• Pumpingyourarms• Shoulderrolls• Controlledpunches• Circular‘windmill’armmovementsintheair.

Itisimportantthatbetweeneachexercise,yourecoverappropriately. If you need to, rest for 30 seconds. If you are still quite fatigued from the previous movement then rest a little longer.Asyougetstrongeryoucanreduceyourrecoverytime.Recovery can also be active with things like walking, jogging, slow steps ups or shoulder rolls.

You don’t have to stress or push yourself to the limit to getthebenefitsofexercise.Ifatanytimeyoufeelpainoryoufeel unwell, stop what you’re doing, or take it easier. If you feel really unwell – seek medical advice.

Now let’s get started!

• Useastepinyourhome.Stepupwithbothfeetontothestep,and then step down.

• Ifyouhaveastaircaseyoucouldtrywalkingupanddownrather than performing step ups on the spot.

• Trydoingthisfor30 seconds.

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

CARDIO

Stepups

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LET’S GET STARTED Beginner’s workout

Marchinghighknees

• Standtallwithyourfeethipdistanceapart.• Liftupyourrightkneeashighasit’llgo,andthenplacethe

leg back down.• Alternatelegsandthenstartpickingupthepace.• Trydoingthisfor30 seconds.

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

UPPERBODYEXERCISES

Wall push ups

• Fromastandingposition,placebothhandsonthewall,shoulder-width apart.

• Thefurtheryourfeetareawayfromthewall,thehardertheexercisewillbe.

• Standingontheballsofyourfeet,bendattheelbows to lower your body towards the wall (you should be almost close enough to kiss the wall).

• Pushback,straighteningatyourelbows.• Youshouldfeelthemusclesinyourshoulders,chest

and triceps working.• Ifthisistooeasytrycompletingwithyourhandsonabench,

rather than on the wall.• Don’tletyourhipsfallforwardoryourbottomstickout.• Tryfor10 repetitions.

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

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LET’S GET STARTED Beginner’s workout

Weighted arm toners

Forthisexerciseyouwillneedweights.Ifyoudon’thaveweightsat home you can fill two bottles with water or use two cans of food.

• Holdingweightsineachhandbyyourside,completeabicepcurl bending at the elbows to lift weights up towards your shoulders.

• Fromthisposition,pushweightsaboveyourhead, straightening at your elbows completing a shoulder press.

• Trynottotenseyourneckorshrugyourshouldersduringthis movement.

• Lowertheweightsbackdowninthereversemotion.• Youshouldfeelyourarmandshouldermusclesworking.

• Aimfor10repetitionsofthisexercise.

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

Improvise weights

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‘Adapted and reproduced by NSW Office of Preventive Health (Ministry of Health) with permission from Queensland Health - 2015‘

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LET’S GET STARTED Beginner’s workout

Reverse fly

Forthisexerciseyouwillneedweights.

• Positiononefootinfrontoftheotherwithyourfeetabouthalf a metre apart. Your front knee should be bent.

• Withastraightback,bendforwardslightlyfromthewaistkeeping your stomach muscles tight.

• Holdyourweightswithyourpalmsfacingeachotherandyour elbows slightly bent.

• Extendyourarmsouttotheside,squeezingyourshoulderblades together.

• Youshouldfeelyourmidbackandarmmusclesworking.

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

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LET’S GET STARTED Beginner’s workout

LOWERBODYEXERCISES

Squats

Calfraises

• Fromastandingposition,slowlyriseupontoyour ‘tippytoes’.

• Keepyourkneesstraight,withheelsoffthefloor.• Holdforacountoftwoandthenlowerbackdown.• Tryfor10repetitions.• Whenyoucandothismovementcomfortably,youcan

progress to completing while standing on a step.

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

• Bendatthekneesandhipstosquatdownwards.• Stickyourbottomoutbehind.• Pauseandthenslowlyreturntothestartingposition.• Asyoustanduptallagain,pushupthroughyourheels,

squeezingyourbottommusclesasyoudoso.• Youshouldfeelthemusclesinyourthighsandbottom

working.• Yourhipsshouldalwaysbehigherthanyourknees.• Makesureyourkneesdon’tprotrudefarforward.• Aimfor10repetitionsofthisexercise.

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

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LET’S GET STARTED Beginner’s workout

Lunges

• Standwithyourfeethip-widthapart.

• Takeabigstepforwardwithoneleg.

• Bendatbothkneestolowerdown.

• Yourbackheelshouldbeofftheground.• Donotletyourfrontkneepassforwardoverthefoot

of the same leg.

• Stepbacktothestartingpositionandrepeatwiththesameleg.

• Onceyouhavecompleted10 repetitions, swap and complete the movement with your opposite leg.

• Youshouldfeelthisinyourlegsandbuttocks.• Holdontoachairorawallforbalanceifneeded.

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

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LET’S GET STARTED Beginner’s workout

ABDOMINALEXERCISES

Forthefollowingfloorexercises,youmightwanttoputdownamat or a towel to position yourself on for comfort.

Supinebridge

• Lieonyourbackonthefloorwithyourkneesbentandfeetunder your knees.

• Tighteningyourabdominals,pelvicfloorandbuttockmuscles,slowlyliftyourbottomupoffthefloorextendingtowards the sky.

• Atthetop,yourshoulders,hipsandkneesshouldbein astraightline.Pauseforacountoftwointhisposition.

• Lowerbackdownslowlytotheoriginalposition.• Youshouldfeelthisinyourbuttocks,hamstringsand

abdominals.• Aimfor10repetitionsofthisexercise.

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

Superman&FlyingSuperman

• Positionyourselfwithyourhandsandkneesonthefloor.

• Extendonearmoutinfrontofyourbody,keepingelbowstraight.

• Repeatwithyourotherarm,andtheneachlegconsecutively.

• Trytokeeptherestofyourbodystillwithyourabdominalmuscles tense and your belly button drawn upwards toward your spine throughout this process.

• Breathedeeplyandfocusonreleasingyourbodyofstressandtension.

• Complete10repetitionsofthisexercise.

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LET’S GET STARTED Beginner’s workout

• Whenyoucandothiscomfortablyyoucanprogresstothe‘FlyingSuperman’bysimultaneouslyraisingyourleftarmandright leg, and then swapping over to raise your right arm and left leg.

Becarefulnottooverextendyourarmoryourleg.Keepyourhead aligned with your spine.

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

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 20–30seconds.Makesureyouholdatapointwhereyoucanfeelthestretchbutyoushouldn’tfeeldiscomfortorpain.Don’tbounce through these, just slow steady movements.

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LET’S GET STARTED Beginner’s workout

Onceyou’vemasteredthebeginner’sworkout,youmay want to try out the low intensity workout. Findthisandgreatminiworkouts at www.gethealthynsw.com.au/fitness-video

KEENFORMORE?

Herearesomebonusexercisestoaddtoyourworkout.

Armcircles

• Standwithyourarmsoutbyyourside.• Slowlymakelargeclockwisecircleswithyourarms.

• Aftermakingfivecircles,reversethemovementbygoingcounter-clockwise.

• Repeatthissequence,changingthedirectionevery five seconds or so.

• Dothisforabout30 seconds in total.

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

Invisible jump rope

• Jumpoveraninvisiblerope.Justonetotwoinchesoff the ground is fine.

• Stayontheballsofyourfeetwhenyoujumpandmakequicksmall movements with your wrists as if you’re holding a skipping rope.

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

‘Adapted and reproduced by NSW Office of Preventive Health (Ministry of Health) with permission from Queensland Health - 2015‘

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