A spicy, accessible and free workout you can do at home
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Did you know over one in two Aussie adults (56 percent) DO NOT get sufficient physical activity?
This percentage is the main driver behind the HerCanberra Lounge Room Workout series. We hope you have been enjoying the spicy, accessible, free workouts.
What type of exercise brings you joy? I love a spicy sharp workout in my comfy lounge room to music. Come join me! Grab that old can of pumpkin soup, and some hand weights – and let’s get started. We are bringing the workout to you, Canberra!
The Her Canberra ACTIVE lounge room workouts are a combination of Pilates, pelvic floor exercises and Mild Intensity Interval Training (MIIT), in a circuit-type format. If you don’t have 12 to 15 minutes, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).
Pilates is therapeutic, functional, challenging, and fun; while being very accessible (ahh – hello lounge room!). The magic happens when you focus on form, alignment, and breath.
You can print this week’s Lounge Room Workout here.
1) Plank One Arm Row – two sets, 10 reps.
2) Alternating Prone Hip Extension with Straight Leg– two sets, 10 reps.
3) Core Activation (Single Leg, Arm to Leg Flexion) – two set, 10 reps.
4) Side Plank with Flexion of the Hip – two sets, 10 reps.
5) Curtsy Slide with Sock– two sets, 10 reps.
6) Single Leg Balance with Squat and Heel Raise –two sets, 10 reps.
7) Hip 90/90 – Two sets, 10 reps.
If you need a modified program, let me know – email kirra@capitalhydrotherapy.com.au. Please note 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.
Capital Hydrotherapy and Exercise Physiology is open for one-on-one Hydrotherapy, Aquatic Physiotherapy (and land-based Physio), land-based Exercise Physiology, small group therapy, Hydrolates™ classes (Aquatic Pilates) with strict COVID-safe precautions.
If you are injured, have a chronic health condition, or need a plan to improve your health and wellbeing—call us today 6156 2223!
