Whether you’re already a gym goer, regular mover and shaker or starting fresh, you can take part in our 30 Days of Fitness. We’ve already prepared a workout routine for you to get started and progress throughout the month.
30 Days of Fitness workout routine
If you’re working out from home over our 30 Days of Fitness here is a quick list of what you'll need to do to get started:
- Fill a 2L container with sand, water or dirt for weight
- Fill a backpack with weight for example, blankets, clothes, water bottles
- A deflated ball (so it can’t bounce high) for example, basketball, soccer ball, netball
|Warm up||Temp||Time||At home alternative|
|Treadmill||3/10||5 minutes||10 minute walk, jog or run around the house|
|Rowing machine||5/10||2x 250m row, 60 seconds rest in between|
Note, if you're on a mobile rotate your phone to landscape to view the exercise alternative for those participating at home.
|Exercise||Sets||Rep||Weight||Comment||At home alternative (if needed)|
|Leg press||3||12||40kg each side||Legs shoulder width apart, focus on driving through your heels||Step ups with or without your 2x 2L containers filled with water, sand or dirt in each hand|
|Lunge walk||3||10 metres||6kg each hand||Chest proud and push off back leg||Lunge walk minus the weight|
|Squat||3||12||15kg||Chest proud, feet shoulder width apart, slow and consistent movement||Squat minus the weight|
|Push up on bar||3||12||Body weight||Using push up bars, keep elbows tracking side of body up and down||Push up minus the push up bars|
|Dumbbell bench press||3||12||10kg||Bicep curls using 2L containers filled with water, sand or dirt|
|Shoulder press||3||12||10kg||Arms at 90 degrees, move straight above head and back down||Shoulder press using 2L containers filled with water, sand or dirt|
|Bent over row||3||12||10kg||Arms shoulder width apart, elbows tracking side of body||Bent over row using 1x 2L container filled with water, sand or dirt, while holding on to a sturdy surface and doing one side at a time OR do a plank for as long as you can|
|Tricep dips||3||12||Body weight|
|Russian twist||3||24||8kg medicine ball||Russian twist with no weight or medicine ball|
|Sit ups||3||15||Body weight|
|Warm down: Slow walk on treadmill to lower heart rate and stretch afterwards||Warm down at home: Slow walk around the house to lower heart rate and stretch afterwards|
This fitness challenge is generic and does not provide advice on a particular matter, nor does it substitute for advice from an appropriately qualified medical professional. Before participating, seek advice from your medical professional about your suitability to participate in the program. You are participating at your own risk. The fitness challenge in no way guarantees against injury or death. No responsibility or liability whatsoever can be accepted by Queensland Country Health Fund for any loss, damage or injury that may arise from any person using or participating in this challenge.