Workout routine

Whether you’re already a gym goer, regular mover and shaker or starting fresh, you can take part in our 30 Days of Fitness. Here's our second workout routine for you to finish the challenge with or use it to get started (it's never too late!).

Step 1: Warm up

Warm up



At home alternative



5 mins

10 minute walk, jog or run around the house

Rowing machine


2x 250m row, 60 sec rest in between

Step 2: Start your workout

Note, if you're on a mobile rotate your phone to landscape to view the exercise alternative for those participating at home.






At home alternative (if needed)

Standing lunges



Body weight

Legs shoulder width apart, focus on driving through your heels

Same exercise

Crab walk


30 seconds

Body weight

Open the legs to slightly wider than hip width apart and turn the feet outwards. Move into a squat position, then step sideways, maintaining the squat position as you walk. Step sideways for 15 seconds, and then step into the opposite direction for another 15 seconds. Rest and repeat.

Same exercise





Chest proud, feet shoulder width apart, slow and consistent movement

Squat minus the weight

Mountain climbers



Body weight

Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest.

Same exercise

Tabletop legs


20 seconds

Body weight

Start by lying on your back; knees bent, feet flat on the floor. Raise one leg to tabletop position, followed by the other leg. Hold the position for 20 seconds, then lower your legs one at a time back to the floor. Rest and repeat.

Same exercise




Body weight

Rise to the balls of your feet and you will find it easier to pivot so you can throw your body's weight behind the punch.

Same exercise



45 seconds

Body weight

Finish with a plank and hold the plank for 45 seconds. Rest and repeat.

Same exercise

Step 3: Warm down and stretch

Warm down:  Slow walk on treadmill to lower heart rate and stretch afterwards

Warm down at home: Slow walk around the house to lower heart rate and stretch afterwards.

Please note:

This fitness challenge is generic and does not provide advice on a particular matter, nor does it substitute for advice from an appropriately qualified medical professional. Before participating, seek advice from your medical professional about your suitability to participate in the program. You are participating at your own risk. The fitness challenge in no way guarantees against injury or death. No responsibility or liability whatsoever can be accepted by Territory Health Fund for any loss, damage or injury that may arise from any person using or participating in this challenge.

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