Home News & Publications Research & publications Share Share Share Copy Link Copy Link Facebook LinkedIn Twitter Email Physical activity resources about coronavirus 12 Feb 2023 Research and Publications Scroll down Body You can use the resources on this page to encourage physical activity during the coronavirus pandemic.Jump to:Tips for getting activeDownloadsUseful toolsVideos Tips for getting active during coronavirusTry a free workout on YouTube. There are options for all fitness levels, from yoga and strength workouts to Pilates and high intensity interval training (HIIT). Our This Girl Can – Victoria ambassador Sana has some great tips on exercising at home. Try an interactive online class - personal trainers, dance instructors and other qualified fitness professionals are using platforms like Facebook Live and Zoom to get people active. This provides social connection too. Create a strength routine using cans/jars of food or filled water bottles as weights. Grab your weights and do bicep curls, squats and lunges. Run, walk or star jump on the spot for 30 seconds to get your heart rate up. For the latest on physical distancing in relation to sport and exercise visit: https://www.dhhs.vic.gov.au/sport-and-exercise-restrictions-covid-19 Downloads Asset Institute Description Keep It Moving exercise guide For healthy adults For over 65s Baker Heart and Diabetes Institute Illustrated guides that show you ways you can exercise during coronavirus. New survey: 40% of Aussies working from home walking less during lockdown Heart Foundation Media release about how to increase your walking during self isolation. Useful toolsVicSport is posting coronavirus updates for sports clubs, including information about business support packages.The Heart Foundation has information about keeping active with your family and also for those who are quarantined or working remotely.The World Health Organisation (WHO) has a questions and answers resource about keeping active during coronavirus. Videos Click here to see more videos from AFL Players.You can also try these Wellah workouts to get active at home. See more about the Wellah team at www.sparkhealth.com.au Wellah Workout 11 - AMRAP 15 Minute AMRAP AMRAP = As Many Rounds As Possible. Put a timer on for 15 minutes and see how many rounds of the below activities you can get through. We have demonstrated each activity with variations to get you started. 💥Ready? Let’s go! 15 minute AMRAP: ▪️ 10 Push ups ▪️ 20 Half Hindus or body swings ▪️ 10 Sit ups ▪️ 20 Shoulder taps (1 = left and right) ▪️ 10 Laps gorillas (1 lap = 2m forward. Turn around and go back for another ‘lap’) ▪️ 20 Russian twists ▪️ 10 Kick sits Repeat as many rounds of the above as you can in 15 mins. Want more? Stick your timer on for 20 mins instead. Enjoying getting moving with us? Tag us in your socials! Instagram: @sparkhealthaus See more about the Wellah team at www.sparkhealth.com.au Wellah Workout 12 - Power Round 2 Minute Power Round Move through these 6 stations for 20 seconds at each. After 20 seconds, head straight on to the next movement with no rest. Work hard for that rest at the end, aim to keep the intensity up throughout the 2 minute block of work. Remember, everyone’s level of intensity is different. If you’re just starting to get moving, take your time and complete each movement well. If you’ve been moving for a while now, get that heart rate up and go for it! As always, swipe for explainers for each activity with variations to get you started, always do what feels right for your body. 💥Ready? Let’s go! 6 stations x 20 seconds at each: 1. Explodes 2. High knees 3. Skaters 4. Squats 5. Star jumps 6. Burpees Rest for 2 mins. Repeat 2 - 8 times. Enjoying getting moving with us? Tag us in your socials! Instagram: @sparkhealthaus See more about the Wellah team at www.sparkhealth.com.au Wellah Workout 13 - Upper Body HIIT 💪🏽Upper Body HIIT💪🏽 We’re aiming for 30 seconds of work with 10 seconds of rest (30:10) before moving on to the next movement in the list. Rest 2 mins once complete, then go again! Go 40:10 if you’re up for a challenge, or 30:30 if that feels better for you. 💥Ready? Let’s go! 30:10 ▪️ Push Ups ▪️ Air punches ▪️ Half Hindus ▪️ Shoulder taps ▪️ Plank ▪️ Cobras Rest 2 mins. Repeat 2-5 times. Enjoying getting moving with us? Tag us in your socials! Instagram: @sparkhealthaus See more about the Wellah team at www.sparkhealth.com.au Wellah Workout 14 - Lower Body AMRAP 15 Minute Full Body AMRAP. We’ve demoed each activity with variations to get you started, always do what feels right for your body. Ready? Let’s go! In 15 mins, repeat as many rounds of the below as possible, aiming for little to no rest. ▪️ 10 Straddles - 1 = left & right ▪️ 5 Half Hindus or Body Swings ▪️ 10 Skaters - 1 = left & right ▪️ 5 laps Joey Walks - 1 lap = 2m forward & back ▪️ 10 Burpees PS. Did you know that AMRAP stands for ‘As Many Rounds As Possible’? Enjoying getting moving with us? Tag us in your socials! Instagram: @sparkhealthaus See more about the Wellah team at www.sparkhealth.com.au Wellah Workout 15 - Core Control Core Control Move through the below stations aiming for stability and control over speed: 20 Russian Twists 20 Ankle Taps 20 Sit Ups 20 Plank Rotations 20 sec Dish Hold Rest 2 mins, repeat 3-5 times. We’ve demoed each activity with variations to get you started, always do what feels right for your body. Wellah Workout 16 - Full Body ZUU Are you ready for a Rumble in the Jungle?! Wellah Workout 16 is all about ZUU movements to get us back moving like we did when we were kids! Give it a whirl! Wellah Workout 16 Complete the below movements for 30 seconds each, aiming for little to no rest in between: ▪️30 secs Gorillas ▪️ 30 sec Cobras ▪️ 30 sec Bears ▪️ 30 sec Polar Bear Press ▪️ 30 sec Rhino Steps Rest for 2 mins, repeat 3 - 5 time. Work hard for that rest at the end, aim to keep the intensity up throughout the 2 and a half minute block of work. Remember, everyone’s level of intensity is different. If you’re just starting to get moving, take your time and complete each movement well. If you’ve been moving for a while now, get that heart rate up and go for it! As always, swipe for explainers for each activity with variations to get you started, always do what feels right for your body. 💥Ready? Let’s go! Tag your virtual workout buddy! Let’s do this 💪🏽 #WellahWorkout #HomeWorkout #ThisGirlCanVic Wellah Workout 17 - Full Body Circuit Here we go... Work your way through the below stations aiming for little to no rest in between: ▪️50 Star Jumps ▪️40 high knees ( 1= left & right) ▪️30 Squats ▪️20 Shoulder Taps ▪️10 Half Hindus/Body Swings Rest 2 mins once all 5 stations are complete, repeat 2-6 times. Wellah Workout 18 - Cardio Blast Wellah Workout 18 has got your cardio covered! This is a great one for those needing to stay indoors at the moment. Complete each of the below movements for 60 secs of high intensity work. Rest for 60 secs before moving on to the next movement for another 60 secs of work. Repeat through the movements until all are complete. ▪️Star Jumps ▪️Straddles ▪️Sumo Scissors ▪️Lunges ▪️Body Drops ▪️Half Hindus ▪️Bear Crawls ▪️Gorillas If you’re game, repeat full series after 2 mins rest for a longer workout. Wellah Workout 19 - Block Work This session is split in to two sections 👍🏽 ⏩Complete the 3 movements in the first section for 20 seconds each with no rest in between until the 20 second rest block after the third movement. Once your 20 seconds rest is up, get straight back in to the first movement to start the round again. ⏩Repeat this block of work for 4 rounds. ⏩After 4 rounds, rest for 2 minutes before moving on to the second section. ⏩ Do the same again for the second section. Repeat 4 times. ⏩ Rest 2 minutes after the second section and then go again if you’re up for it (1 lap = 16 mins). How many laps can you do?! We have demonstrated each activity with variations to get you started. Let’s go! Section 1 1️⃣ 20 secs Body Drops 2️⃣ 20 secs Half Hindus/Body Swings 3️⃣ 20 secs Dish Hold 4️⃣ 20 secs Rest ⬆️ Repeat 4 times. Rest 2 mins. Section 2 1️⃣ 20 secs Skaters 2️⃣ 20 secs Frogs 3️⃣ 20 secs Leg Raises 4️⃣ 20 secs Rest ⬆️ Repeat 4 times. Rest 2 mins. Go for another lap or two if you’re up for it! Wellah Workout 20 - Lower Body HIIT We’re aiming for 30 seconds of work with 15 seconds of rest (30:15) before moving on to the next movement in the list. Rest 2 mins once complete, then go again! Go 40:10 if you’re up for a challenge, or 30:30 if that feels better for you. 💥Ready? Let’s go! ▪️ High Knees ▪️ Sumo Scissors ▪️ Star Jumps ▪️ Explodes Rest 2 mins. Repeat 6-12 times. Tag your virtual workout buddy! Let’s do this 💪🏽 Wellah Workout 21 - Full Body Pyramid Wellah Workout 21 Full Body Pyramid...what goes up, must come down! Aim for little to no rest as you work your way through each station. Ready? Let’s go! ▪️ 10 x Kick Sits ▪️ 20 x Leg Raises ▪️ 30 x Lunges ▪️ 40 x Sit Ups ▪️ 50 sec Plank Hold ▪️ 60 x Star Jumps ▪️ 60 x Star Jumps ▪️ 50 sec Plank Hold ▪️ 40 x Sit Ups ▪️ 30 x Lunges ▪️ 20 x Leg Raises ▪️ 10 x Kick Sits Rest 2 mins then go again if you’re up for it! We’ve demoed each activity with variations to get you started, always do what feels right for your body. Tag your virtual workout buddy! Let’s do this 💪🏽 Wellah Workout 23 - Full Body HIIT Looking after your physical, mental and spiritual health is so important. Even 10 minutes of gentle moving can make us feel better, find what works for you 💛. Here we go... We’re aiming for 30 seconds of work with 10 seconds of rest (30:10) before moving on to the next movement in the list. Rest 2 mins once complete, then go again! Go 40:10 if you’re up for a challenge, or 30:30 if that feels better for you. 💥Ready? Let’s go! 30:10 ▪️ Body Drops ▪️ Mountain Climbers ▪️ Half Hindus or Body Swings ▪️ Frogs ▪️ Star Jumps ▪️ Bear Crawl Rest 2 mins. Repeat 2-5 times. Tag your virtual workout buddy! Let’s do this 💪🏽 Wellah Workout 26 - Full Body Tabata Wellah Workout 26! Full Body Tabata Workout ⏩ Time: 20 seconds work - 10 seconds rest. Complete the two movements in each Tabata set for 4 rounds. Rest 2 mins then move on to the next set. We have demonstrated each activity with variations to get you started, always do what feels best for you and your body. Let’s go! Tabata Set 1 ▪️ 20 secs of Gorillas 10 secs rest ▪️ 20 secs of Bear Crawls 10 secs rest. ⤴️Back to gorillas, repeat 4 times. 2 mins rest ⬇️ Tabata Set 2 ▪️ 20 secs of Ankle Taps 10 secs rest ▪️ 20 sec Leg Raises 10 sec rest ⤴️ Back to ankle taps, repeat 4 times. 2 mins rest ⬇️ Tabata Set 3 ▪️ 20 secs of Sumo Scissors 10 secs rest ▪️20 secs Joey Walks 10 secs rest ⤴️ Back up to Sumo Scissors, repeat 4 times. Still got some gas in the tank? Go again! ☑️1 lap of all 3 Tabata sets (inc rest) should take 18 minutes. Wellah Workout 25 - Full Body Circuit Wellah Workout 25 Action stations! 🟡Full Body Circuit🟡 Work your way through the below stations aiming for little to no rest in between: ▪️15 Rhino Steps ▪️15 Frogs ▪️15 Half Hindus ▪️15 Snakes ( 1= forward & back) ▪️15 Glute Bridges ▪️15 Shoulder Taps ▪️15 Body Drops Rest 2 mins once all 5 stations are complete, repeat 3-8 times. #ICYMI...We’re sharing equipment free movement for you (and the fam!) to try at home or in the park every day for the month of April. Give it a go! Don’t forget to tag us in your photos and record your session with our Active April @premiersactiveapril team so we can cheer you on and you can win grouse @ClothingTheGap merch. Tag your virtual workout buddy! Let’s do this 💪🏽 #Wellah #ActiveApril #Workout #HomeWorkout #ThisGirlCanVic Wellah Workout 11 - AMRAP Wellah Workout 12 - Power Round Wellah Workout 13 - Upper Body HIIT Wellah Workout 14 - Lower Body AMRAP Wellah Workout 15 - Core Control Wellah Workout 16 - Full Body ZUU Wellah Workout 17 - Full Body Circuit Wellah Workout 18 - Cardio Blast Wellah Workout 19 - Block Work Wellah Workout 20 - Lower Body HIIT Wellah Workout 21 - Full Body Pyramid Wellah Workout 23 - Full Body HIIT Wellah Workout 26 - Full Body Tabata Wellah Workout 25 - Full Body Circuit Title You might also be interested in these Young people coping with coronavirus: interim report Read more VicHealth Coronavirus Victorian Wellbeing Impact Study: Follow-up survey Read more Discover Physical activity and sport Back Share Share Share Copy Link Copy Link Facebook LinkedIn Twitter Email
