Always remember to stay hydrated and wear
appropriate clothing and footwear when exercising
149 - 0420
On The Spot Lunge
1. Keep your upper body straight, with your
shoulders back and relaxed and chin up (it may
help to pick a point to stare at in front of you).
Squeeze in your belly.
2. Step forward with your right foot, lowering
your hips until both knees are bent at about a
90-degree angle.
3. Bring your right foot back to a standing position
and repeat with your left foot.
4. Perform this exercise
10 times on each leg.
If you require some
support, you can use the
back rest of a stable chair
to assist with balance.
Be Active Brimbank is a Brimbank City Council initiative to help you find and participate in physical activity.
If you haven’t exercised in a while, you should progressively increase the intensity of the exercises. If you feel unwell stop
exercising immediately. If you continue to feel unwell, seek medical assi stance. The exercises provided are generic and not based
on your individual needs. Please seek the help of an accredited professional for a tailored exercise program. Contact your local GP
to find out about services that you may be eligible for.
Squats
1. Stand with your feet hip-width apart keeping
your knees over your feet.
2. Slowly lower your bottom just like you are
about to sit down.
3. Keep your knees over your ankles and place
your weight in your heels.
4. Straighten your body upright and repeat 15
times.
If you require some support,
you can use a chair to lower
your bottom towards, but
try not to sit down on it.
Wall Push Up
1. Place hands on a wall shoulder-width apart and at chest level.
2. Step back with both feet to where your heels are off the
ground. This is the starting position.
3. Begin exercise by bending your elbows and lowering your chest
toward the wall. Inhale while doing so.
4. Next, push yourself back up into the starting position. Exhale
while doing so. Repeat 15 times.
Be Active
At Home Brimbank
Activities suitable for
people aged 18-65 years
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High Knees
1. Stand with your feet hip-width apart. Lift up
your left knee towards your chest.
2. Lower your left knee back to the floor.
3. Switch to lift your right
knee towards your chest
and lower it back to the
floor.
4. Continue alternating each
leg, whilst increasing the
speed of movement to a
fast walk, jog, run or sprint
on the spot.
5. Continue exercise for
30 seconds.
Be Active Brimbank can be discovered here:
Pick up a
Be Active Physical Activity Guide
at your local Brimbank Council Customer Service Centre
Call Brimbank Council on
(03) 9249 4000
Visit
www.brimbank.vic.gov.au/BeActive
Follow
@BeActive Brimbank on Facebook
Star Jumps
1. Stand with your feet together and arms by
your side.
2. Jump slightly in the air bringing your legs away
from each other and your hands to above your
head.
3. In a quick motion, bring
your legs and arms back
to the starting position.
This is one Star Jump.
4. Complete 10 Star Jumps.
You can always start with
stepping one leg out at a
time whilst bringing your
hands to above your head.
Side Leg Raises
1. Holding onto a surface or back of a chair, stand with your
feet hip-width apart.
2. Raise your left leg out sideways towards the wall as far as
you can. Return your foot back to the starting position.
3. Repeat this with your right leg.
4. Complete the exercise 10 times on each leg.
Be Active
At Home Brimbank
Activities suitable for
people aged 18-65 years
Want to add a bit of a challenge to your exercise? You can grab two cans or cartons out
of your pantry for weights and hold them in your hands whilst completing the exercise.
