Monthly Home Workout

Here at Basic Training Fitness we believe in a few things above all when it comes to fitness – Realistic & Sustainability. Everyone gets busier by the day and has little to no time for the gym, so providing people with an “at home” workout they can perform without any equipment, to us that is realistic. 

A: Warm-up core work – Side plank static holds – 3 x 30secs (each side)

B: Every minute complete the following –

5 sit-ups

10 push-ups

15 squats

x 7 rounds

C: 7mins to complete as many times as possible –

40 step-ups

30 bench dips

20m bear crawl

10 burpees

D: 1min on + 1min off –


x 5 Rounds

*Finish off the session with 5-10mins of stretching, selecting 4 stretches that will be most effective for you.

If you enjoyed this session and would like more of these on a regular basis please get in contact and we discuss in more detail.

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About the Author : Matthew Forwood

My passion for sport and fitness goes all the way back to when I was just six and started playing League for my local footy club. Since then it has continued to grow, as I pursued a professional career with the Penrith Panthers (until 2007) and more recently, began competing in CrossFit competitions. Exercise and training have become second nature to me, so turning to a career in Personal Training was an easy decision. It allows me to extend what I do in my own time to a full time job and to use my passion to motivate and encourage others. Since becoming a trainer in 2009 I have worked with (and learnt so much from) companies such as Vision PT and Virgin Active health clubs!

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