You are currently viewing Indoor Circuit

Indoor Circuit

Our exercise routines are often compromised by weather (heat or rain) and many of us of uncertain of what to do inside.

Our Exercise Physiologist has put together a short 15 minute circuit which can be done inside.

Please consult your GP or Exercise Physiologist before commencing any exercise program.

  • Step Ups (1 minute each leg)
    Using an step inside (if you don’t have you can do a
    tap to a chair) step up leading with the left leg before
    stepping down with the left. Repeat for 1 minute
    before switching to leading with the right leg)
  • Couch Push Up (1 minute)
    Holding yourself up on the couch with your feet on the
    ground. Slowly lower yourself using your arms before
    pushing yourself back up again.
  • Single leg lunges (1 minute each leg)
    Standing up straight rest one foot on the couch or a
    chair. Bend your back knee to lower yourself toward
    the ground. Pause before pushing back up again.
    Repeat for 1 minute before switching legs.
  • Oblique Crunch (1 minute)
    Lying on the floor on a towel or mat, lift your legs off
    the ground to creat a right angle. Place your hands
    behind your head and bend trying to touch your left
    elbow to your right knee. Repeat for 1 minute before
    switching to take your right elbow to your left knee.
  • Squats (1 minute)
    Stand tall with your arms crossed over your shoulders.
    Using your hips push your bottom back and down.
    Keep your back straight and your knees over your
    ankles. Pause before squeezing your bottom muscles
    and pushing yourself back up.

Complete this circuit 2-3 times per week with at least 1 day in between. After 1 round rest
for 2-3 minutes before repeating for a second round.

You could also try other options for exercising indoors such as:

  • Using machines such as a treadmill or stationary bike
  • Follow a DVD
  • Try some Pilates or Yoga

Click here to download the circuit.