Lounge Room Workouts are back with a bang for 2024 | HerCanberra

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Lounge Room Workouts are back with a bang for 2024

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Welcome to our first 2024 ACTIVE series with HerCanberra – Lounge Room Workouts are back Canberra. Let’s bring the workout to you.

We’re talking about free weekly workouts, in your lounge room (where equipment and slinky activewear are optional). The cost of living is high, and your free time is minimal.

Did you know 80 percent of New Year’s Resolution goals aren’t adhered to by mid-February; and only eight percent follow through for the year?  Let’s commit to moving together. Here are two tips on habit adherence:

  1. Start small.
  2. Don’t set unreasonable goals.

These two tips are the foundations for why we are choosing to workout in our lounge room. Heck – you don’t even have to get out of your PJ’s!

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

The Lounge Room Workout series is a step up from the previous ACTIVE series. You’ll need 12 to 15 minutes. If you don’t have 12 to 15 minutes, or if your function is low, I’d recommend to break the workout up into two lots of six mins (morning and night). The workouts are a combination of Pilates, pelvic floor exercises and Mild Intensity Interval Training (MIIT), in a circuit type format.

HOT TIPS

  • 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 or couch.

You can print this week’s Lounge Room Workout here.

1) Lunges Walking – two sets, 10 reps.

2) Single Leg Calf Raise– two sets, 10 reps.

3) Bridge with Ball Squeeze – two set, 10 reps.

4) Side Plank with Dip – two sets, 10 reps.

5) Elbow Taps In Bear Crawl – two sets, 10 reps.

6) Trunk Rotation and Glute Stretch– 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!

Feature image: Small Business Growth Club. 

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