Grab that old can of pumpkin soup, and some hand weights—it’s time for another at home workout
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How did you go with last week’s Lounge Room Workout? Did you find the time?
Come on. It’s free and in your lounge room. Grab that old can of pumpkin soup, and some hand weights, and let’s get started. Yep—we’re bringing the workout to you Canberra!
Oh, just a friendly heads up—you may sweat, swear, shake, and potentially want to quit halfway through the program but you’ll be back for more.
If you missed out on the launch of the new ACTIVE series last week, here’s a sneaky recap:
You’ll need 12 to 15 minutes. The weekly 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 mins, or if your function is low, you can break the workout up into two lots of six minutes (morning and night).
Did you know the Australian Physical Activity Guidelines recommends doing two strength workouts every week? That’s the bare minimum. Sounds easy enough— however, only half of the population follow this guideline. We have mindfully broken down some common barriers for you—including 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.
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.
Pilates is therapeutic and functional; while being accessible (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) Pilates spine twist supine (Level 1)—two sets, 10 reps.
2) Core activation (Single leg fall out)—two sets, 10 reps.
3) Pilates hundred (Level 2)—two 2 set, 10 reps.
4) Hip abduction side kick—two sets, 10 reps.
5) Reverse slide—two sets, 10 reps.
6) Single leg body hinge—two sets, 10 reps.
7) Thread the needle—two sets, 10 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.
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!
