The cost of living is high, and your free time is minimal. Let’s bring the workout to you.

Posted on 7 September, 2023

Welcome to our next ACTIVE series with HerCanberra: Her Lounge Room Workouts.

Free weekly workouts, in your lounge room. Equipment is optional. The cost of living is high, and your free time is minimal. Let’s bring the workout to you.

Over the past three-plus years we’ve been supporting you with accessible user-friendly workouts. Ranging from the Five-Minute Workout series, Workplace Workouts, Ask an Exercise Physiologist, Pandemic Pilates, Her Workout, Pocket-Pilates, and the recent “Move for 10” series.

For the new ACTIVE series, you’ll need 12 to 15 minutes (yep—we’re stepping it up a little bit girlfriend!). If you don’t have 12 to 15 minutes, or if your function is low, I’d recommend breaking the workout up into two lots of six minutes (morning and night). The workouts will be a combination of Pilates, pelvic floor exercises, and Mild Intensity Interval Training (MIIT), in a circuit-type format.

HOT TIP

• Schedule the day before when you will do the workout.
• Make a playlist.
• As you progress through the weeks, consider buying a TheraBand from Kmart, and use dumbbells. Nothing fancy.

The Australian Physical Activity Guidelines recommends doing two strength workouts every week. That’s bare minimum. Sounds easy enough—however only half of the population follow this guideline. I want to break down some common barriers for you—money, kids, time, “when”, “what” and function:

• Free workouts
• Whenever you want.
• Kids can do it with you.
• At home.
• Download the pdf and away you go.
• If you can’t get on the floor (or more likely “get up off the floor”!), use your bed girlfriend.

Each week will be a similar format. Seven exercises:

• Pilates (floor/bed based).
• Pelvic Floor foundation.
• MIIT (floor/bed based).
• Pilates (floor/bed based—side focus).
• MIIT (standing).
• Pilates—standing strength/balance.
• Mobility.

Let’s get started. You can print this week’s “Lounge Room Workout” here.

1) Pilates single leg lift—two sets, 10 reps.

2) Pelvic tilts—two sets, 10 reps.

3) Supine cycling opposite elbow to knee—two set, 10 reps.

4) Pilates clam (Level One)—two sets, 10 reps.

5) Roll down against wall—two sets, 10 reps.

6) Squat—two sets, 10 reps.

7) Pilates arm opening —two sets, five reps.

If you need a modified program, let me know—email kirra@capitalhydrotherapy.com.au. Please note that this is generic exercise advice—for those who have specific pain patterns, please see your local Health Allied Health Professional if you are concerned.

Can you find 12 to 15 minutes to move today?

Disclaimer

The information provided by Kirra Rankin is for educational purposes only and does not substitute for professional medical advice. Her Canberra advises our community to consult a medical professional or healthcare provider if they’re seeking more specific medical advice, diagnoses, or treatment.

Australia’s Physical Activity & Sedentary Behaviour Guidelines for Adults (18-64 years):

• Doing any physical activity is better than doing none. If you currently do no physical activity, start by doing some, and gradually build-up to the recommended amount.
• Be active on most—preferably all—days of the week.
• Each week – accumulate 2 ½ to 5 hours of moderate-intensity physical activity or 1 ¼ to 2 ½ hours of vigorous-intensity physical activity, or an equivalent combination of both moderate and vigorous activities.
• Do muscle strengthening and balance activities at least two days each week. Remember, this doesn’t mean you need to join a gym. Strengthening exercises can be bodyweight exercises, small dumbbells, or Thera bands (all very accessible to anyone who is time-poor).

Love, Kirra.