Free Frernwood challenge workout Free Fernwood Challenge workout

Ever wondered what it's like to do a Fernwood Challenge? Workout buddies and Fernwood Maroochydore PTs Morgan and Tiarna give you a taste of what you can expect from the weekly workouts in our Fernwood programs.

Get fired up!

See if you can do this circuit twice or even three times in a row, to really get those muscles burning.

1. Dips

dips 01

dips 02

Place your hands behind you with straight arms on a bench and shuffle your feet out in front of you so your body is hovering just in front of the bench. Bend your arms to roughly 90 degrees, dipping your hips below bench height, before pushing up to the starting position. DO 8 REPS.
Form tip: Make sure you keep your neck and shoulders down and away from your ears.

2. Plank


Balance on your elbows and toes, keeping a straight line running from your shoulders, through to hips and feet. Turn your abdominal muscles on and maintain strong legs to share the load. Hold for at least 30 seconds - but see if you can last even longer!

3. Squats

squats 01

squats 02

Stand up tall, looking straight ahead with feet slightly wider than hip width apart. Maintain a straight back and bend your knees to 90 degrees, as though you’re about to sit on an imaginary chair. Hands can be folded into your chest or arms extended straight out. Engage your glutes to stand back up to starting position. DO 8 REPS.
Form tip: As you squat, keep your weight on your heels.

4. Lunges


From standing position, step one foot out in front. Sink into a lunge by dropping your back knee, so it barely skims the floor. Maintain an upright back and support your weight in your back leg to avoid straining the front knee – ensure the front knee does not extend beyond the front toe. Reverse out of the movement and swap legs. DO 6 REPS ON EACH LEG.
Form tip: To help keep your balance, find a spot in front of you to focus on.

5. Sit-ups

sit-ups 01

sit-ups 02

Start in an upright seated position with knees bent and feet flat on the floor. Engage your abdominal muscles and lean back until you reach the ground. Keeping your core switched on, sit back up again and return to start position. Be mindful of keeping your neck and shoulders relaxed. DO 10 REPS.
Form tip: Avoid straining your neck and shoulders by keeping them relaxed through the movement.

6. Push-ups

push-up 01

push-ups 02

Balance in plank position with arms fully extended, aiming to keep a straight line from head to toe. Bend at the elbows, lowering your chest until your elbows reach about a 90-degree angle. Push back up to plank. DO 8 REPS.
Starter's tip: Drop to your knees to master the form and prevent any strain in your back.

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