Body weight exercise programs - Fortem Australia

If life is in danger

Beyond Blue 24/7 crisis support

Fortem Australia during business hours

Body weight exercise programs

Download

AWAKEN YOUR BODY!
EXERCISES FOR YOU AND YOUR FAMILY

Body Weight Exercise Programs

Using exercise as a skill and strategy to manage ill health or prevent mental health conditions is key. Exercise is a strategy that helps manage stress, pain, anxiety, depression, improve socialisation, develop routine, can create a sense of self-efficacy, achievement, and skill mastery.

So why not use what you have on hand… your body! You don’t need fancy gear, specialised equipment or a gym membership to start moving your body to help manage your mood and wellbeing. Find a series of exercise programs below to exercise anywhere, any time.

The information regarding the exercise and programs in these guides is of a general nature only. You should consult a health professional before starting an exercise program to determine if it is safe for you. If you have an injury please seek
assistance from a medical professional.

EXERCISE PROGRAM ONE: LOW IMPACT BODY WEIGHT

4 Exercises – 4 rounds – 30 seconds each then rest 1min

EXERCISE PROGRAM TWO: LOW IMPACT BODY WEIGHT

3 Exercises – 4 rounds – 45 seconds work 15 sec rest

EXERCISE PROGRAM THREE: LOW IMPACT BODY WEIGHT

8 Exercises – 4 rounds – 30 seconds each then rest 1min

EXERCISE PROGRAM FOUR: LOW IMPACT BODY WEIGHT

4 Exercises – 4 rounds – 45 seconds on/ 15 sec rest

EXERCISE PROGRAM FIVE: FULL BODY

4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round

EXERCISE PROGRAM SIX: LEG & AB BURNER

8 Exercises – 4 rounds – 30 seconds each then rest 1min

EXERCISE PROGRAM SEVEN: UPPER BODY & AB BURNER

8 Exercises – 4 rounds – 30 seconds each then rest 1min

EXERCISE PROGRAM EIGHT: FULL BODY

4 stations - 3 exercises – 3 rounds – 40 seconds work ,rest after round

Body weight exercise programs

Download

Sponsors

Fortem Australia is registered as a charity with the Australian Charities and Not-for-profits Commission (ACNC).

Fortem Australia acknowledges First Nations peoples and communities as the Traditional Owners of the land. We acknowledge and pay our respects to Elders past and present, and emerging leaders.

Privacy Policy | Community Guidelines | Copyright 2023 Fortem Australia. All Rights Reserved.