At Home Full Body Workout

Posted on Friday, April 3, 2020
Written by Live Life Get Active
Category: Fitness

While you are staying safe at home, it’s important to stay active! Regular exercise will help to keep your body and mind functioning well during these uncertain times.

We are currently working on our new and exciting online offering! In the meantime, here is something you can do at home.


Arm rotation x 20 repetitions in each direction

Place your legs at shoulder-width, Keep your arms straight at your sides, Rotate arms clockwise, counter clockwise and in opposite directions.

Shoulder rotation x 20 repetitions

Place your legs at shoulder-width, Keep your arms straight at your sides, Perform both shoulders rotation clockwise and counterclockwise.

Wrist rotation x 20 repetitions in each direction

Rotate your wrists in both directions.

Hip rotation x 10 repetitions in each direction

Place your hands on your hips and your head straight, rotate your hips clockwise and counterclockwise.

Ankle rotation x 10 repetitions with each foot

Standing on on one leg, rotate the ankle of your other leg. Repeat on other side

Jog on the spot for 60 seconds

Get your heart rate up by jogging on the spot. Take it at your own pace. Lift your knees up high for a higher intensity.


Have a 30 second rest between each exercise

Burpees – 3 sets of 15 repetitions

  • Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
  • Push your hips back, bend your knees, lower your body down so that you place your hands on the floor shoulder with a part. Shift your weight onto your hands.
  • Jump your feet back to softly land on the balls of your feet into a plank position (or step one leg back at a time for a lower impact). Jump your feet back in so that they land just outside of your hands (lower impact: one leg at a time, then stand up in starting position).
  • Reach your arms overhead and jump up into the air. Repeat from start.

Squats – 3 sets of 15 repetitions

Set your feet shoulder-width apart, toes slightly turned out. Look straight ahead, slowly bend at the knees and drop your hips to lower your body like you are sitting in a chair. Keep your heels flat on the floor. Pushing from your heels, stand back up to the starting position.

Push up OPTION 1 (on knees)  – 3 sets of 15 repetitions

Place your knees on the floor, the hands below the shoulders and cross your feet. Keeping your back straight, start bending the elbows until your chest is almost touching the floor. Pause and push back to the starting position.

Push up OPTION 2 (on toes)  – 3 sets of 15 repetitions

Place your hands on the ground, slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up.

Sit ups  – 3 sets of 15 repetitions

Lie down on your back, keep your knees bent and your back and feet flat on the mat. Slowly lift your torso and sit up (squeeze your core and relax your neck). Return to the starting position by rolling down one vertebrae at a time.


Don’t forget to finish off with some nice, gentle stretches and deep breathes.

Live Life Get Active is building a fitter, healthier and happier Australia and we want people to have fun along the way. With the help of Local Government and Corporate Australia we provide FREE health, fitness and nutritional education both online and in the parks, suburbs and cities of Australia.