Important: General exercise information. Does not replace professional advice.
Strength Training
Australian guidelines recommend muscle-strengthening on at least 2 days per week.
Beginner Circuit — 2–3 rounds, 60 s rest
- Squats — 12–15 reps
- Push-ups — 8–12 reps
- Reverse Lunges — 10 per leg
- Glute Bridges — 15 reps
- Plank — 20–40 sec
- Row — 12 reps
Progression: Increase reps, slow tempo, or pause before adding load.
Flexibility
Hold 20–30 seconds after training.
- Quad Stretch
- Hip Flexor
- Hamstring
- Chest Opener
- Cat-Cow (8–10 cycles)
- Spinal Rotation
Cardio
150–300 min moderate or 75–150 min vigorous per week.
| Day | Activity | Duration | Intensity |
|---|---|---|---|
| Mon | Brisk walking | 30 min | Moderate |
| Wed | Cycling/swimming | 25 min | Moderate |
| Fri | Interval walk | 28 min | Mod–Vig |
| Sun | Bushwalk/sport | 40 min | Variable |
Weekly Schedule
| Day | Focus | Time |
|---|---|---|
| Mon | Cardio | 30 |
| Tue | Strength | 25 |
| Wed | Cardio | 25 |
| Thu | Rest | 15 |
| Fri | Strength+stretch | 35 |
| Sat | Recreation | 40+ |
| Sun | Rest | — |
Disclaimer: General starting points. No guaranteed outcomes.