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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!

Choose either a Running or a Strength program, with various difficulty/equipment levels!


Strength Program - Beginner/intermediate (some gym equipment) - Week 1 & 2

This program is more suited to a beginner or intermediate person. There is some equipment required for the program. But feel free to improvise with things you have around the house to complete certain exercises.

As the weeks go on the program will increase in intensity. Try not to rush the reps, 2-3sec up/ 2-3sec down. If you feel you need a longer rest between sets, please adjust accordingly.

Week 1

Session 1

Session 2

Session 3

BW Squat 10

Glute bridge 10

Push up 10

DB front raises 10

Seated tricep extensions 10

Plank (max hold)

X 2 reps for each exercise. 30 sec rest btw sets

DB chest press (lying on a mat) 12

DB shoulder press 12

DB Lateral raises 12

Inclose push ups

Single leg DB deadlift 12 each leg

X 3 sets for each exercise

DB squat 10

Glute bridge 12

Push ups 12

DB bicep curls 12

Bench dips 12

Plank Max hold

X 3 sets for each exercise

Week 2

Session 1

Session 2

Session 3

DB Shoulder press 10

DB side raises 10

DB flys 10

DB bent over rows 10

Commandos 10

Side plank (max hold each side)

X 3 sets

Theraband push ups 12

Db chest press 12

Renegade row 8 each side

Jumping lunges 20

Standing tricep DB extension 12

Sit ups 25

X 3 sets

Db squats 20

Theraband shoulder press 15

Burpees 15

Db bent over rows

Db bicep curls

Sit ups 30

X 3 sets

Strength Program - Beginner (No Equipment) - Week 1 & 2

The 6 Week Beginner Program (No Equipment) is designed for everybody who has never done much body weighted exercise before and even for those that have some experience with body weight training.

It targets all the major muscle groups, and it will not take up to much of your day! Modify exercise to fit your needs. There are 3 sessions per week, and each session will start of with a warm up and then moves into the program for that day! There is no need for equipment.

If you’re posting your sessions make sure you tag us @melbunisport and if you have any questions contact gymuser@unimelb.edu.au via email or Microsoft Teams.

Week 1

Session 1

Session 2

Session 3

3 rounds 30sec each

Mountain climbers

Body weight squat

Glute bridges

3 rounds 30sec each

Mountain climbers

Body weight squat

Glute bridges

3 rounds 30sec each

Mountain climbers

Body weight squat

Glute bridges

5 x push up

10 x sit up

15 x BW squat

Rest @ 45 sec X 5 rounds

10 X Each side lunges

10 X push ups

10 X commandos

2 X 3 rounds with 90 rest bw sets

Burpee @30sec

Rest @30sec

BW Squat @30sec

Rest @30sec

Push ups @30 sec

X 6 rounds

Max plank (record time)

Side plank x 4

10 superman back extensions x 2 sets

Week 2

Session 1

Session 2

Session 3

Session 4

3 rounds @ 30sec each

Skipping

High knees

lunges

3 rounds @ 30sec each

Skipping

High knees

lunges

3 rounds @ 30sec each

Skipping

High knees

lunges

Run non stop for 20 mins. Record distance.

5 x push up

5x inclose push up

5 x wide hands push up

5 x burpee

Complete as many rounds as possible in 15 mins

Burpee @45sec

BW Squat @45sec

Inclose push up @45sec

Bench dips @45sec

X 5 rounds rest 45sec btw rounds

20 BW squat

20 reverse lunges

15 jumping squats

15 jumping lunges

X 5 rounds

Max plank record time

Max push ups in 2 mins

Max sit ups 2 mins

Strength & Fitness Plan - Intermediate

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Strength

Warm up

3 Rounds

10 Push ups +
10 Band Pull Apart +

20s Plank

1)

4 x 6 Band Resisted Push ups with 5 sec lowering

2a)

3 x 8 Weighted Single Arm Row +

2B) 3 x 12 Band Face Pull

3)

3 Rounds

10 Dumbbell Press+

10 Bicep Curls+

20 Step Lunge+

*rest as needed

Conditioning

Warm up

5mins Easy pace Cardio

2 Rounds

15 Squats +

15 Push ups+

10 Leg Swings R + L

1)

Run or Cardio Option

10 Rounds

30sec Fast / 90sec rest

During rest complete 8 Push ups

2)

30 Band Pull aparts

*Light weight, rest as little as possible, break up sets however you like

Strength

Warm up

3 Rounds

10 Squats +
10 Hip Thrusts +

20s Plank

1)

4 x 6 Weighted Bulgarian Split Squat with 5 sec lowering

2a)

3 x 8 Goblet Squats +

2B)

3 x 10 DB RDL +

60sec Rest

3)

3 Rounds

15 Band Good Mornings +

20m Walking Lunge +

20 Step Ups

*rest as needed

Notes

Can use a chair, couch, step etc to elevate back leg for the split Squats

Rest Day

Or

Active Recovery Walk

Or

Online Class

Clinical Pilates

Pilates

Yoga

Stretch and Release

Corepower

Core

Circuit

Warm up

3 Rounds

15 Push ups +
15 Band Pull aparts +

20sec Side Plank R + L

1)

3 Rounds

10 x Goblet Squat +

1min Fast Run/Cardio +

1min Rest

2) 2min Rest

3)

3 Rounds

10 x Weighted Step up

30sec Fast Run/Cardio +

1min Rest

4)

40 Band Triceps pushdowns

40 Bicep Curls

*Light weight, rest as little as possible, break up sets however you like

Conditioning

Warm up

5-10 mins Easy pace Walk, Run or Cardio

2 Rounds

10 Push ups +
15 Band Pull Apart +

20 Step lunge

1)

Run or Cardio Option

20mins @ Moderate Pace

Including 10 sec Fast pace surges every 2mins

2)

60sec High Plank

*Strict form, Rest as little as possible

Rest Day

Or

Active Recovery Walk

Or

Online Class

Clinical Pilates

Pilates

Yoga

Stretch and Release

Corepower


Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Strength

Warm up

3 Rounds

10 Push ups +
10 Band Pull Apart +

30s Plank

1)

4 x 8 Band Resisted Push ups with 5 sec lowering

2a)

3 x 10 Weighted Single Arm Row +

2B)

3 x 15 Band Face Pull

3) 3 Rounds

10 Single arm DB Press +

10 Single arm DB Upright Row +

10 Single DB Squat

*rest as needed

** Left then Right = 1 round

Conditioning

Warm up

5mins Easy pace Cardio

2 Rounds

20 Squats +

20 Push ups+

1)

Run or Cardio Option

1-2 Rounds

8 x 20sec Fast / 10sec rest

3mins walk Recovery between rounds

2)

30 Band Pull aparts

*Light weight, rest as little as possible, break up sets however you like

Strength

Warm up

3 Rounds

10 Squats +
10 Hip Thrusts +

30s Plank

1)

4 x 8 Weighted Bulgarian Split Squat with 5 sec lowering

2a)

3 x 10 Goblet Squats +

2B)

3 x 12 DB RDL +

60sec Rest

3)

3 Rounds

5 Burpees +

10 Push Ups +

15 Bicep curls

*rest as needed

Rest Day

Or

Active Recovery Walk

Or

Online Class

Clinical Pilates

Pilates

Yoga

Corepower

Core

Strength Conditioning

Warm up

3 Rounds

15 Push ups +
15 Band Face Pull +

1)

3 Rounds

10 x DB Squat +

1min Fast Run/Cardio +

1min Rest

2) 2min Rest

3)

3 Rounds

10 x Weighted lunge

30sec Fast Run/Cardio +

1min Rest

4)

3-4 Rounds

10 Burpees +

15 Band Pull Apart +

Conditioning

Warm up

5-10 mins Easy pace Walk, Run or Cardio

2 Rounds

10 Push ups +
15 Band Pull Apart +

20 Step lunge

1)

Run or Cardio Option

2-3 Rounds

2mins Fast +

2mins Rest +

90s Fast +

90s Rest +

60s Fast +

60s Rest +

30s Fast +

30s Rest

* Rest 3mins between rounds

2)

60sec High Plank

*Strict form, Rest as little as possible

Rest Day

Or

Active Recovery Walk

Or

Online Class

Clinical Pilates

Pilates

Yoga

Corepower

Core

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.

Free Workouts from Les Mills

Our friends at Les Mills have made over 100 workout videos available to our community to use during lockown! Regular visitors of our group fitness classes will already be familiar with many of these classes! With classes ranging from HIIT to guided meditation sessions, there will be something for every fitness level and taste.

Running

Running Plans

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 Program - Beginner (Week 1 & 2)

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Active Recovery Walk

Or

Online Class of your choice

HIIT with Amira and Adi

Yoga with Mary

Pilates with Filomena

Warm Up

5min Walk @ easy pace

Main Set

10 x

1min Run +

1min Walk recovery

Cool Down

5min Walk @ easy pace

Total:

30min

Rest Day

Or

Active Recovery Walk

Or

Online Class

Corepower with Filomena

Warm Up

5min Walk @ easy pace

Main Set

4 x

2min Run +

4min Walk

Cool Down

5min Walk @ easy pace

Total:

34min

Rest Day

Or

Active Recovery Walk

Or

Online Class

Stretch & Release

Rest Day

Or

Online Class of your choice
Yoga

Pilates

Stretch & Release

Warm Up

5min Walk @ easy pace

Main Set

5 x

2min Run +

3min Walk

Cool Down

5min Walk @ easy pace

Total:

35min

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Active Recovery Walk

Or

Online Class of your choice

HIIT

X-Train

Yoga

Pilates

Release & Recover

Warm Up

5min Walk @ easy pace

Main Set

12 x

1min Run +

1min Walk recovery

Cool Down

5min Walk @ easy pace

Total:

34min

Rest Day

Or

Active Recovery Walk

Or

Online Class

Clinical Pilates Corepower

Warm Up

5min Walk @ easy pace

Main Set

4 x

3min Run +

3min Walk

Cool Down

5min Walk @ easy pace

Total:

34min

Rest Day

Or

Active Recovery Walk

Or

Online Class

Release & recover

Stretch & Tone

Mindful meditation

Rest Day

Or

Online Class of your choice

Warm Up

5min Walk @ easy pace

Main Set

5 x

3min Run +

3min Walk

Cool Down

5min Walk @ easy pace

Total:

40min

Run Program - Intermediate (Week 1 & 2)

This program is designed for those who can run at least 30mins continuously. Each week progressively builds on the previous with a variety of session types to make you a more well-rounded runner.

We have also included some Wellness 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


Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Recovery Run

30min Easy Recovery Run @ RPE 2-3

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Intervals

10mins @ Easy Pace

2min Walk Recovery

3 x

4min @ RPE 6-7

3min Rest

4 x

2min @ RPE 6-7

2min rest

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Fartlek Run

10mins @ Easy Pace

2min Walk Recovery

3 X

3mins @ RPE 2-3

2mins @ RPE 4-5

1min @ RPE 6-7

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Aerobic Run
30min Steady pace @ RPE 4-5

Rest 3 mins

6 x 10sec Sprints @ 8-9 with Walk back recovery

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Intervals

10mins @ Easy Pace

2min Walk Recovery

10 x

30sec @ RPE 6-7

30sec @ RPE 1

2min Walk Recovery

10 x

30sec @ RPE 6-7

30sec @ RPE 1in 3min Walk Recovery

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Run

10mins @ Moderate Pace

2mins walk recovery

6 x

90sec @ RPE 5-6 +

90sec @ RPE 2-3

5 x

60sec @ RPE 5-6 +

60sec @ RPE 2-3

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

Aerobic Run

10mins @ Easy Pace

20mins @ Mod

Including a 10 sec surge in pace every 2mins

Rest Day

Active Recovery Walk

Online Class

Clinical Pilates

Pilates

Corepower

Core Circuit

Release & Recover

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.

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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