Your new go-to indoor workout

Your new go-to indoor workout

Anytime Fitness Australia


Jun 15, 2019

Workout in the comfort of your very own home! Before exercising make sure to warm up appropriately. Do as many repetitions as possible of each exercise and try to beat your rep range each set.

Complete 4 rounds
45 seconds on – 15 seconds off (rest)
Cool down with stretches

Warm up
A warm up will prepare you for exercise by increasing blood flow to the muscles as well as help increase range of motion in the joints. Perform a 5-minute warm up starting at a slow pace then gradually increasing as you proceed.

Exercise 1: Squat – Legs
1. Stand upright with your arms by your sides and your feet about shoulder-width apart.
2. Bend at the hips and knees, lowering your body down towards the floor, raising your arms up in front and keeping your back flat.
3. Return upright and lower your arms back to the starting position.

Exercise 2: Jumping Jacks – Cardio
1. Stand upright with your feet together and your arms by your sides.
2. Jump up and split your feet out to the sides.
3. Simultaneously swing your arms up to the sides and over your head in an arc.
4. Reverse the direction of the movement.

Exercise 3: Push Up – Chest
1. Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor.
2. Push up to a straight arm position.
3. Lower your body back to the start position and repeat.
Note: Keep your back flat and your hips in line with your shoulders throughout the movement.

Exercise 4: Speed Skater – Cardio
1. Stand with one leg stretched out behind and across the other leg with your arms reaching to this side.
2. Push off your front leg and jump to the other side. Switch your legs and jump immediately back.
3. Use your arms to complete a swinging motion as if you were skating.

Exercise 5: Walk Lunge – Legs
1. Stand upright with your arms by your side.
2. Take a step forward, dropping your back knee down and leaning your torso slightly forward with your weight on your front leg.
3. Push off your front foot and take a step forward, dropping down into a lunge on the other side.
4. Continue walking forward.

Exercise 6: Power Skip – Legs
1. Stand upright with your arms by your sides.
2. Leading with one leg, push off the floor, skipping as high as you can. Drive your arms overhead.
3. Land and repeat on the other leg.

Exercise 7: Dead Bug – Abs
1. Lie on your back with your knees bent and feet raised with your arms straight up over your chest.
2. Lower one leg and the opposite arm straight down towards the floor, keeping the other leg and arm steady.
3. Raise the leg and arm back to the upright position and repeat with the opposite leg and arm.

Exercise 8: Plank Leg Sweep – Lower Back
1. Start in the top position of a push up with your arms straight.
2. Bend on knee and twist your torso so the knee travels towards the opposite elbow.
3. Twist back to the other side so your bent knee travels out to the side.
4. Complete all reps on one side before switching to the other.

Cool Down
A cool down allows time for your heart rate and core temperature to begin to drop back to normal levels. Perform a 5-minute cool down at a slow pace, using controlled breathing.


By Adriana Kalidis, National Fitness Coordinator, Anytime Fitness

Adriana bio pic

Adriana brings over 15 years of experience to the fitness industry gained as both a personal trainer and manager specialising in rehabilitation, functional training and Olympic lifting. She is passionate about moving with purpose and has a background in martial arts and adventure sports such as snowboarding, rock climbing and trekking. Adriana is always looking for the next thrill to satisfy her hunger for adventure!