Home Workouts

Get active with us in your living room. To get started all you need is ample space to move around, a towel, drink bottle and a positive attitude!

Have a question about an exercise? We'd love to help! Message us through our social media channels. #fitfromhome

Yoga with Monash Sport

Time for zen with Monash Sport. Find some space at home, grab a mat, towel and water bottle and get ready to feel calm. This 30-minute session will focus on the relaxation, flexibility and stretches.

Sweat Session Workout #2 by Monash Sport

Want to mix up your workout? Why not head outside, get some fresh air and try this Fun and Challenging Workout!

Body Weight Squat with Monash Sport

Pilates is a form of low impact exercise that will focus on strengthening your core, along with improving your postural alignment and flexibility. This session will also help to improve general fitness and overall well-being. So grab a mat or towel and water bottle and let’s get started!

Live recording HIIT Workout by Monash Sport

Enjoy this live recording our 30-minute express High-Intensity Interval Training (HIIT) workout. Short bursts of high intensity exercises with lots of options to suit all fitness levels. No equipment required!

Pilates Workout with Monash Sport

Pilates is a form of low impact exercise that will focus on strengthening your core, along with improving your postural alignment and flexibility. This session will also help to improve general fitness and overall well-being. So grab a mat or towel and water bottle and let’s get started!

Push Up Technique with Monash Sport

A good exercise for building strength through the chest and triceps and a great alternative to the bench press. Ensure that your body remains as straight as possible throughout the movement.

Plank Technique with Monash Sport

A good exercise for building strength through the chest and triceps and a great alternative to the bench press. Ensure that your body remains as straight as possible throughout the movement.

Body Attack with Monash Sport

Join us for this full-body 50-minute workout celebrating our 40th live and free online workout! Les Mills Body Attack is a high-energy fitness class with moves that cater for beginners through to total fitness addicts. The class combines athletic movements like running, lunging and jumping with strength components and will improve your cardiovascular fitness.

Abs Workout by Monash Sport

Enjoy this live recording our 30-minute express Abs workout. This session will focus on the abdominals and obliques. Designed to challenge and strengthen your core area.

Bench Workout by Monash Sport

You got a bench, you got a gym! Try this quick and easy bench exercise next time you visit the park.

Live recording Abs & Mobility Workout by Monash Sport

Enjoy this live recording our 30-minute express Abs & Mobility Workout. A combination of simple but effective mobility drills as well as a powerful circuit focusing on core strength. Suitable for all fitness levels. No equipment required!!

Live recording HIIT Workout by Monash Sport

Enjoy this live recording our 30-minute express High-Intensity Interval Training (HIIT) workout. Short bursts of high intensity exercises with lots of options to suit all fitness levels. No equipment required!

Mindful May with Monash Sport

Stay tuned for Dr Richard Chambers for mindfulness tips every Wednesday throughout May.

Managing media

How to unitask

Managing anxiety

How to treat working from home like going to the office

Nutrition Bites: Takeaway Foods

As we are now spending more time at home, let's think about what we really get from food delivery services.

Live recording Abs & Stretch Workout by Monash Sport

Want to mix up your workout? Why not head outside, get some fresh air and try this Fun and Challenging Workout!

Goblet Squat Technique with Monash Sport

Body Attack with Les Mills

This jam packed 35minute Body Combat workout will get you Fit Fast. This session combines moves and stances from karate, boxing, muay thai and taekwondo. Why not give a class a go today! Don’t forget to stretch at the end of the workout as this can help improve your flexibility and your performance the next time you work out.

Deadbug

A great exercise for developing the abdominal muscles helping provide stability to the lower back. throughout the movement focus on maintaining tight abdominals and a slow controlled tempo.

Outdoor inspiration: Quick bench workout #1

Here's an exercise to try on your next neighbourhood walk.

Live recording HIIT Workout by Monash Sport

Enjoy this live recording our 30-minute express High-Intensity Interval Training (HIIT) workout. Short bursts of high intensity exercises with lots of options to suit all fitness levels. No equipment required!

Bear Crawl Exercise by Monash Sport

Great exercise for strengthening and increasing endurance in the arms, shoulders, hips and chest, as well as improving core function and strength. Important to begin with small steps until you develop the correct movement and coordination.

Grip Ball Overhead Squat with Monash Sport

Helps develop shoulder and core stability, while at the same time working the muscles of the lower body. Throughout the movement ensure that the elbows remain straight and locked out, keep knees in line with the feet and press up through the heel and mid-foot. A bag of rice or a broomstick can be used in place of the grip ball.

Overhead Walking Lunge with Monash Sport

Lunges are a great exercise for strengthening the lower body. You can use a bag of rice or a broomstick above your head. Front knee stays behind the toe. Keep your back straight. Chest Up. Looking Forward.

Burpees with Monash Sport

Burpees are a great full-body exercise for developing both cardiovascular and muscular endurance. When jumping and landing aim for a soft landing to reduce the impact on the body as much as possible.

Les Mills Dance: Hip Hop Vol. 01 Workout with Monash Sport

Time to get back up on the beat. This routine brings some groove and bounce to your dance style. Get moving, get learning and take command of the dancefloor anytime and anywhere. Don’t forget to stretch at the end of the workout as this can help improve your flexibility and can decrease muscle tension in the body.

Les Mills Dance: Hip Hop Vol. 02 Workout with Monash Sport

Time to get back up on the beat. This routine brings some groove and bounce to your dance style. Get moving, get learning and take command of the dancefloor anytime and anywhere. Don’t forget to stretch at the end of the workout as this can help improve your flexibility and will also slow down your breathing and heart rate, and bring the mind and body back to a resting state.

Body Combat Workout with Monash Sport

Body Combat is an empowering and energetic workout that combines moves and stances from karate, boxing, Muay Thai and taekwondo. Why not give a class a go today! Don’t forget to stretch at the end of the workout as this can help improve your flexibility and your performance the next time you work out.

Grit, HIIT Beyond Workout with Monash Sport

LES Mills GRIT Cardio is a 30-minute high intensity interval training (HIIT) workout that improves cardiovascular fitness, increase speed and maximize calorie burn. After the session be sure to complete a series of stretches will help flexibility and recovering from the session.

Les Mills GRIT Cardio with Monash Sport

Les Mills GRIT Cardio is a 30-minute high-intensity interval training (HIIT) workout that improves cardiovascular fitness, increase speed and maximize calorie burn. This workout uses a variety of bodyweight exercises and provides the challenge and intensity you need to get results fast. After an intense workout the heart is rate is very high, so be sure to complete some stretches, which will help in getting down the heart rate to its normal state gradually.