Staying Active

MU Sport remains committed to supporting students and staff to stay active through the COVID-19 pandemic.

We have compiled a number of different resources and fitness opportunities for the University community to stay healthy and active in the comfort of your own home.

On This Page

Workout Plans

Limited time during your day to get a workout in? Well, we have you covered with our weekly workouts. These sessions are no-fuss and require no equipment but will fire up your day and heart rate!

Just choose a 21, 15 or 9 minute workout based on your ability and time available.

Workout key

AMRAP – as many rounds as possible within the time range
EMOM
– each minute on the minute complete the prescribed exercise reps, rest for the remainder of minute and repeat
E3MOM
– every 3 minutes on the minute complete prescribed reps then rest for remaining time and repeat
LADDERS
– 10-1 complete 10 reps of each exercise, then 9, then 8, then 7 etc
Progression
– Complete rounds faster, add weight, increase reps
Regression
– Complete rounds slower, decrease reps, sub in a modified exercise e.g. push-ups become push-ups on knees

Check out the Week 1-4 schedules below.

21 minute workout - Week 1

Day 1 - EMOM
5 x Burpees

Day 2 - AMRAP
15 x Push-ups +
15 x Squats +
10 x Push-ups +
10 x Squats +
5 x 10m Shuttle runs

Day 3 - RUN
Run for 21mins
E3MOM complete
10 x Push-ups +
10 x Squats
*Start first round at 3min mark

Day 4 - EMOM
Min 1: 9 x Sit-ups
Min 2: 15 x Push-ups
Min 3: 21 x Squats
Repeat x 7

Day 5 - RUN
Fast Run 100m EMOM
Rest for the remainder of the minute, then repeat

Day 6 - E3MOM
5 x Burpees +
10 x Push-ups +
15 x Squats +
In remaining time complete MAX 5m, 10m, 15m Shuttle runs

Day 7 - RUN
Run 21 Minutes continuously at a comfortable pace.
EMOM increase your pace for 10sec

21 minute workout - Week 2

Day 8 - EMOM
1-21 Burpee ladder.
1 in the first minute, 2 in the second, 3 in the third, etc. until you reach your max. Push-ups or Squats as a substitute

Day 9 - AMRAP
5 x Burpees +
10 x Sit-ups +
15 x Push-ups +
20 x Squats +
3 x 5m, 10m and 15m Shuttle runs

Day 10 - RUN
Run for 21mins
E3MOM complete
10 x Burpees
*Start first round at 3min mark

Day 11 - EMOM
Min 1: MAX Push-ups
Min 2: 10m Shuttle runs
Min 3: Rest
Repeat x 7

Day 12 - RUN
Fast Run 300m EMOM
Walk recovery between reps

Day 13 - E3MOM
5 x 10m Shuttle runs +
10 x Burpees +
5 x 10m Shuttle runs +
10 x Push-ups +
5 x 10m Shuttle runs

Day 14 - RUN
Run 21 Minutes continuously at a comfortable pace.
EMOM increase your pace for 30sec

21 minute workout - Week 3

Day 15 - CIRCUIT

40 sec effort/20 sec rest

-burpee

-lunge

-Mt Climbers

-plank

X 4 rounds, rest for 90sec after each round

Day 16 - EMOM

Min 1: MAX Burpees

Min 2: MAX Situps

Min 3: MAX Squats

Min 4: Rest!

Min 5: MAX 10m Shuttles

Min 6: MAX MT Climbers

Min 7: Rest!

Repeat x 3

Day 17 - E3MOM

complete

30sec 10m Shuttle +

30sec Rest +

30sec Push ups +

30sec Rest +

30sec Burpees +

30sec Rest

Day 18 - AMRAP

Ascending ladder

2, 4, 6, 8 -?

Burpee +

Squats +

Push ups +

10m Shuttle

*Complete 2 reps of each exercise, then 4 reps, then 6 reps etc.

Rest as needed

Day 19 - Fast!

Run 30sec Fast

Rest 30sec

Day 20 - AMRAP

21 x Squats

15 x Push ups

9 x Burpee

3 x 5m, 10m, 15m Shuttle runs

Day 21 - Run

21 Minutes continuously Alternating 1min Faster pace / 1min Easy pace

21 minute workout - Week 4

Day 22 - CIRCUIT
1 min per station:

-squats

-commando’s

-sit ups

-Burpee

-sit ups

X 4 rounds

Rest 30 sec after each round.


Day 23 - EMOM

EMOM

Min 1: MAX Push ups

Min 2: MAX 5m, 10m, 15m Shuttle runs

Min 3: Rest!

Repeat x 7

Day 24 - RUN

for 21mins

E3MOM complete 10 x Push ups +

20 x Mt Climbers

* Start first round at 0min mark

Day 25 - AMRAP

20 x Lunges +

20 x Push ups +

16 x Lunges +

16 x Push ups +

10 x Lunges +

10 x Pushup +

10 x 10m Shuttle runs

Rest as needed

Day 26 - Fast!

Run 20sec Fast

Rest 40sec

Aim to get consistent distance with each interval

Day 27 - AMRAP

21 reps for each

exercise, complete and record as many rounds as possible in 21 mins!

-push ups

-squats

-high knees

-sit ups


Day 28 - Run

Time Trial

Max distance for 21 mins!

(Go with a pace that will help you get to 21 mins continuously)

Record time.


15 minute workout - Week 1

Day 1 - EMOM
6 x Burpees

Day 2 - AMRAP
15 x Push-ups +
15 x Squats +
10 x Push-ups +
10 x Squats +
5 x 10m Shuttle runs

Day 3 - RUN
Run for 15mins
E3MOM complete
10 x Push-ups +
10 x Squats

Day 4 - EMOM
Min 1: 9 x Sit-ups
Min 2: 15 x Push-ups
Min 3: 21 x Squats
Repeat x 5

Day 5 - RUN
Fast Run 100m EMOM
Rest for the remainder of the minute, then repeat

Day 6 - E3MOM
5 x Burpees +
10 x Push-ups +
15 x Squats +
In remaining time complete MAX 5m, 10m, 15m Shuttle runs

Day 7 - RUN
Run 15 Minutes continuously at a comfortable pace.
EMOM increase your pace for 10sec

15 minute workout - Week 2

Day 8 - EMOM
1-15 Burpee ladder.
1 in the first minute, 2 in the second, 3 in the third, etc. until you reach your max. Push-ups or Squats as a substitute

Day 9 - AMRAP
5 x Burpees +
10 x Sit-ups +
15 x Push-ups +
20 x Squats +
3 x 5m, 10m and 15m Shuttle runs

Day 10 - RUN
Run for 15mins
E3MOM complete
10 x Burpees
*Start first round at 3min mark

Day 11 - EMOM
Min 1: MAX Push-ups
Min 2: 10m Shuttle runs
Min 3: Rest
Repeat x 5

Day 12 - RUN
Fast Run 300m EMOM
Walk recovery between reps

Day 13 - E3MOM
5 x 10m Shuttle runs +
10 x Burpees +
5 x 10m Shuttle runs +
10 x Push-ups +
5 x 10m Shuttle runs

Day 14 - RUN
Run 15 Minutes continuously at a comfortable pace.
EMOM increase your pace for 30sec

15 minute workout - week 3

Day 15 - CIRCUIT

40 sec effort/20 sec rest

-burpee

-lunge

-Mt Climbers

-plank

X 3 rounds, rest for 1min after each round

Day 16 - EMOM

Min 1: MAX Burpees

Min 2: MAX Sit-ups

Min 3: MAX Squats

Min 4: MAX 10m Shuttles

Min 5: Rest!

Repeat x 3

Day 17 - E3MOM

complete

30sec 10m Shuttle +

30sec Rest +

30sec Push ups +

30sec Rest +

30sec Mt Climbers +

30sec Rest

Day 18 - AMRAP

Ascending ladder

4, 6, 8 -?

Burpee +

Squats +

Push ups +

10m Shuttle

*Complete 4 reps of each exercise, then 6 reps, then 8 reps etc.

Rest as needed

Day 19 - Fast!

Run 30sec Fast

Rest 30sec

Day 20 - AMRAP

21 x Squats

15 x Push ups

9 x Burpees

3 x 5m, 10m, 15m Shuttle runs

Day 21 - Run

15 Minutes continuously Alternating 1min Faster pace / 1min Easy pace

15 minute workout - week 4

Day 22 - CIRCUIT
1 min per station

-squats

-commando’s

-sit ups

-burpees

X 3 rounds

Rest 30 sec after each round

Day 23 - EMOM
Min 1: MAX Push ups

Min 2: MAX 5m, 10m, 15m Shuttle runs

Min 3: Rest!

Repeat x 5

Day 24 - RUN
for 15mins

E3MOM complete 10 x Push ups +

20 x Mt Climbers

* Start first round at 0min mark

Day 25 - AMRAP
20 x Lunges +

20 x Pushup +

16 x Lunges +

16 x Push ups +

10 x Lunges +

10 x Pushup +

5 x 10m Shuttle runs

Rest as needed

Day 26 - Fast!
Run 20sec Fast

Rest 40sec

Aim to get consistent distance with each interval

Day 27 - AMRAP
15 reps for each

exercise, complete and record as many rounds as possible in 15 mins!

-push ups

-squats

-high knees

-sit ups

Day 28 - Run

Time Trial

Max distance for 15 mins!

(Go with a pace that will help you get to 15 mins continuously)

Record time.


9 minute workout - Week 1

Day 1 - EMOM
7 x Burpees

Day 2 - AMRAP
15 x Push-ups +
15 x Squats +
10 x Push-ups +
10 x Squats +
5 x 10m Shuttle runs

Day 3 - RUN
Run for 9mins
E3MOM complete
10 x Push-ups +
5 x Burpees

Day 4 - EMOM
Min 1: 9 x Sit-ups
Min 2: 15 x Push-ups
Min 3: 21 x Squats
Repeat x 3

Day 5 - RUN
Fast Run 100m EMOM
Rest for the remainder of the minute, then repeat

Day 6 - E3MOM
5 x Burpees +
10 x Push-ups +
15 x Squats +
In remaining time complete MAX 5m, 10m, 15m Shuttle runs

Day 7 - RUN
Run 9 Minutes continuously at a comfortable pace.
EMOM increase your pace for 10sec

9 minute workout - Week 2

Day 8 - EMOM
1-9 Burpee ladder.
1 in the first minute, 2 in the second, 3 in the third, etc. until you reach your max. Push-ups or Squats as a substitute

Day 9 - AMRAP
5 x Burpees +
10 x Sit-ups +
15 x Push-ups +
20 x Squats +
3 x 5m, 10m and 15m Shuttle runs

Day 10 - RUN
Run for 9mins
E3MOM complete
10 x Burpees
*Start first round at 3min mark

Day 11 - EMOM
Min 1: MAX Push-ups
Min 2: MAX Shuttle runs
Min 3: Rest
Repeat x 3

Day 12 - RUN
Fast Run 300m EMOM
Walk recovery between reps

Day 13 - E3MOM
5 x 10m Shuttle runs +
10 x Burpees +
5 x 10m Shuttle runs +
10 x Push-ups +
5 x 10m Shuttle runs

Day 14 - RUN
Run 9 Minutes continuously at a comfortable pace.
EMOM increase your pace for 30sec

9 minute workout - Week 3

Day 15 - CIRCUIT

40 sec effort/20 sec rest

-burpee

-lunge

-Mt Climbers

-plank

X 2 rounds, rest for 1min after each round

Day 16 - EMOM

Min 1: MAX Burpees

Min 2: MAX Squats

Min 3: Rest!

Repeat x 3

Day 17 - E3MOM

complete

30sec Sprint +

30sec Rest +

30sec Push ups +

30sec Rest +

30sec Mt Climbers +

30sec Rest

Day 18 - AMRAP

Ascending ladder

6, 8, 10 -?

Burpee +

Squats +

Push ups +

10m Shuttle

*Complete 6 reps of each exercise, then 8 reps, then 10 reps etc.

Rest as needed

Day 19 - Fast!

Run 30sec Fast

Rest 30sec

Day 20 - AMRAP

21 x Squats

15 x Push ups

9 x Burpees

3 x 5m, 10m, 15m Shuttle runs

Day 21 - Run

15 Minutes continuously Alternating 1min Faster pace / 1min Easy pace

9 minute workout - week 4

Day 22 - CIRCUIT
1 min per station

X 2 rounds

-sit ups

-mountain climbers

- sit ups

-plank

Rest 1 min then repeat.

Day 23 - EMOM
Min 1: MAX Push ups

Min 2: MAX 5m, 10m, 15m Shuttle runs

Min 3: Rest!

Repeat x 3

Day 24 - RUN

for 9mins

10 x Push ups +

20 x Mt Climbers

* Start first round at 0min mark


Day 25 - AMRAP
16 x Lunges +

16 x Push ups +

10 x Lunges +

10 x Pushup +

5 x 10m Shuttle runs

Rest as needed

Day 26 - Fast!
Run 20sec Fast

Rest 40sec

Aim to get consistent distance with each interval

Day 27 - AMRAP
9 reps for each

exercise, complete and record as many rounds as possible in 9 mins!

-push ups

-squats

-high knees

-sit ups

Day 28 - Run

Time Trial

Max distance for 9 mins!

(Go with a pace that will help you get to 9 mins continuously)

Record time.


Group Fitness timetable and videos

We're very excited to release our full online timetable, as part of The University of Melbourne's transition online due to the coronavirus pandemic. We've been working hard to collate our video content, as well as free exclusive workouts from Les Mills and live Zoom classes from Elite Akademy Sports Medicine.

There are classes every day of the week, and there really is something for everyone! View the timetable here, or view our full suite of videos through our YouTube channel via the links below.

If anyone is new to exercise, pregnant or injured caution is required and medical clearance to participate in any exercise regime may be needed. User discretion is to be used when exercising at home.

Running

Beginner Run Plan

This program is designed for beginners to running with each week progressively building on the previous. We have also included some online class suggestions to assist with your fitness for running, recovery and general health and wellbeing.

Make sure you stay well hydrated and be responsible with your social distancing at all times while exercising.

'Run Rona' Fun Run

Murrup Barak and MU Sport have partnered together for the virtual 'Run Rona' fun run!

Clothing The Gap is an Indigenous-owned clothing company who have launched ‘Run Rona’ in partnership with Spark Health.

The event entry process is the same as a normal fun run, select to walk or run your 5km, 10km, half or full marathon anywhere and anytime on Saturday 30 May or Sunday 31 May. There is a group on Strava where you can share your run.

There are no official ‘winners’ but everyone receives a really cool medal and 100% of profits from the event will go to Aboriginal health promotion programs run by Spark Health.

More information on the event can be found here.

Stretching

Our Group Fitness Coordinator Ange has put together a number of stretching resources for you to utilise at home

Neck and back stretches

Here are a few short stretching videos, specifically targeting areas that may become irritated when sitting at a desk for long periods. It's a good idea to do them a few times each day to maintain mobility and flexibility.


Pilates guide

Check out our two guides on how to do pilates exercises at home, complete with pictures of each movement!

If you are after more Pilates workouts, make sure to check out Filomena's Pilates video! Download it as a pdf from the button below

If anyone is new to exercise, pregnant or injured caution is required and medical clearance to participate in any exercise regime may be needed. User discretion is to be used when exercising at home. If you experience pain when doing the exercises, please stop immediately.

Challenges and Competitions

The Push-Up Challenge

Starting next Monday 11 May, MU Sport will be participating in The Push-Up Challenge! Join in to help raise funds for mental health issues, which are more important than ever during these uncertain times. It's also a great excuse to smash out a few push-ups every day!

Join our challenge community!

Exercises for kids

We have compiled a list of exercises for your children to stay active while isolated at home.

Les Mills classes for kids

We have free access to a suite of workouts designed by Les Mills On Demand especially for kids, including an Avengers-themed class.

Check out the BORN TO MOVE series here.

PE with Joe

Daily workouts perfect for all ages. Click here.


This section will be updated frequently so keep checking back for more content.

Send us feedback

Want to see a specific workout on our timetable? Or maybe you have an idea for a fun fitness challenge? If you have any feedback for us, please contact us via the form below.

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