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5 Minute At Home Workout

Today we are talking about short at home, or in office workouts that you can do with some basic equipment you can find around you. We spoke with Kale Frost an Exercise Physiologist at The Royal Melbourne Hospital for some easy exercises we can do during lock down. Although these exercises are not just for those of us that are in lock down, they are great exercises to make part of your daily routine to tone and strengthen. It also provides a healthy break from the office desk to clear your head and get the blood pumping.

  • Cervicothoracic mobilisation
    Sit up straight in a chair and hold both arms out to your sides at shoulder height.
    Ensure your weight falls through your seat bones, your back is straight and your
    gaze is directly ahead.
    Make a thumbs up with both hands.
    Turn your head to look at one hand while simultaneously giving a thumbs up in
    this hand and a thumbs down in the other.
    Rotate your head the other way to look at your other hand, changing your hands
    to give a thumbs up in the hand you are looking at, and a thumbs down in the
    Repeat this movement at a steady pace.
  • 1 Set / 5 Reps / 3 second hold
  • Seated trunk rotation
    Sit upright in a chair and rotate your body round to one side, using your arms on
    the back of the chair to pull yourself round further.
    This should feel like a stretch through the torso.
  • 1 Set / 5 Reps / 3 second hold
  • Thoracic extensions in sit, hands behind head
    Sit up straight on a chair.
    Place your hands behind your head and extend your upper back over the top of
    the chair.
    Hold this position.
  • 1 Set / 5 Reps / 3 s hold
  • Sitting active trunk side flexion
    Sit straight in a chair.
    Cross your arms over your chest.
    Lean your upper body out to one side and hold and then lean to the other side and
    Relax and repeat.
  • 1 Set / 5 Reps / 3 s hold
  • Shoulder circles

Roll your shoulders in a circle, pulling them forwards, up, back and down.

Imagine you are moving them around a clock face.

  • 1 set/10 Reps
  • Squat
    Stand with your feet shoulder-width apart.
    Engage your core muscles and gently squat down, do not allow your knees to
    travel too far forwards and keep your weight on your heels, not your toes.
    Tense your bottom muscles at the bottom of the squat and keep them tense as
    you straighten back up to the start position.
    As you squat, bend from your hips and keep your back straight.
  • 1 Set / 10 Reps
  • Push up on worktop
    Stand up straight facing a sturdy surface the height of a sink or worktop.
    Place your hands onto the worktop slightly wider than shoulder-width.
    Lean against the worktop, and walk your feet back so that you have a straight line
    from your head to your feet.
    Keeping your legs and body in a straight line, bend your elbows, bringing your
    chest and hips in towards the worktop.
    Make sure your body stays straight.
    Push through your hands to straighten your arms back out again.
    Continue this movement.
  • 1 Set / 10 Reps
  • Calf raise holding on
    Stand with both legs straight and at hip-width apart.
    Hold on to a wall or supportive object for balance.
    Rise up onto your toes, keeping your legs straight, and control the movement back
    down to the start position.
  • 1 set/10 reps

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