Equipment-based workouts
Have your own equipment? Let Monash Sport take you through some workouts to make full use of these items while you're at home.
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
Push Press
This exercise will add muscle, specifically in the upper body, hips, and quadriceps. the push press both train the shoulders, triceps, and upper back muscles.
Renegade Row
The renegade row is almost a variation of the dumbbell row. It's designed to target the upper back and, like a plank, designed to target the core.
Bosu Ball Crunches
Try this quick and easy crunches workout with a difference. Crunches using a Bosu Ball will assist your balance and help with your abdominal workout.
Ab Wheel Rollout
The ab wheel rollout is an extremely effective exercise in teaching you to to activate your core stabilizers and in strengthening the abs the correct way.
Overhead Walking Lunge
Overhead Walking Lunges assist in strengthening both the upper and lower body while helping to develop balance, hip flexibility, coordination and core stability. This exercise strengthens multiple muscle groups whilst increasing proprioceptive awareness.
Grip Ball Overhead Squat
This squat 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 midfoot. A bag of rice or a broomstick can be used in place of the grip ball.
Kettlebell Strength Circuit
This session will focus on weighted exercises to build strength in the major muscle groups and challenge your core. You will require a kettlebell or an alternative weight for this workout.
Powerband Rotation
The exercise helps develop rotational core strength which will assist performance with many other exercises. The rotational component involved in this exercise helps improve balance, posture and overall movement.
Farmers Walk
A great exercise that will work the majority of muscles in the body, with a large carryover to everyday activities. Use a weight that is challenging to hold.
Box Jump
The Box Jump is a great exercise for building explosive strength and power through the lower body. It's also a great exercise for improving vertical jump height which has sport-specific benefits.
Dumbbell Workout 1
The following dumbbell workout is a full-body routine for those who would like an alternative to bodyweight training. The workout has been specifically designed for all fitness levels and abilities and offers a step by step guide on how to correctly perform each of the exercises in the program.
Dumbbell Workout 2
The following dumbbell workout is a full-body routine for those who would like an alternative to bodyweight training. The workout has been specifically designed for all fitness levels and abilities and offers a step by step guide on how to correctly perform each of the exercises in the program.
Powerband Unilateral Row
A great unilateral (one side at a time) exercise to help improve posture by strengthening the muscles within the back and shoulders. The unilateral nature of the exercise means that the core will be engaged to a greater extent than performing the exercise with both sides at the same time.
Powerband Unilateral Chest Press
A great unilateral (one side at a time) exercise to even out imbalances and movement dysfunctions between the left and right sides of the chest and shoulders. The unilateral nature of the exercise means that the core will be engaged to a greater extent than performing the exercise with both sides at the same time.
Overhead Ground to Stand
A fantastic full-body exercise that increases hip mobility while elevating your heart rate and improving balance and coordination.
Dumbbell Lateral Raise
A great exercise for developing strength, stability and mobility through the shoulders and surrounding muscles.