Whether you’re already a gym goer, regular mover and shaker or starting fresh, you can take part in our 30 Days of Fitness. We’ve already prepared a workout routine for you to get started and progress throughout the month. 

30 Days of Fitness workout routine

If you’re working out from home over our 30 Days of Fitness here is a quick list of what you'll need to do to get started:

  • Fill a 2L container with sand, water or dirt for weight
  • Fill a backpack with weight for example, blankets, clothes, water bottles
  • A deflated ball (so it can’t bounce high) for example, basketball, soccer ball, netball
Warm up Temp Time At home alternative
Treadmill 3/10 5 minutes 10 minute walk, jog or run around the house
Rowing machine 5/10 2x 250m row, 60 seconds rest in between  

 Note, if you're on a mobile rotate your phone to landscape to view the exercise alternative for those participating at home.

Exercise  Sets  Rep  Weight  Comment  At home alternative (if needed)
Leg press  3  12  40kg each side Legs shoulder width apart, focus on driving through your heels Step ups with or without your 2x 2L containers filled with water, sand or dirt in each hand
Lunge walk  10 metres  6kg each hand Chest proud and push off back leg  Lunge walk minus the weight
Squat  12  15kg Chest proud, feet shoulder width apart, slow and consistent movement  Squat minus the weight
Push up on bar 12  Body weight  Using push up bars, keep elbows tracking side of body up and down Push up minus the push up bars
Dumbbell bench press 12  10kg    Bicep curls using 2L containers filled with water, sand or dirt
Shoulder press  12  10kg  Arms at 90 degrees, move straight above head and back down Shoulder press using 2L containers filled with water, sand or dirt
Bent over row  12  10kg  Arms shoulder width apart, elbows tracking side of body Bent over row using 1x 2L container filled with water, sand or dirt, while holding on to a sturdy surface and doing one side at a time OR do a plank for as long as you can
Tricep dips  12  Body weight     
Russian twist  24  8kg medicine ball   Russian twist with no weight or medicine ball
Sit ups 15  Body weight     


Warm down:  Slow walk on treadmill to lower heart rate and stretch afterwards  Warm down at home: Slow walk around the house to lower heart rate and stretch afterwards

Please note:

This fitness challenge is generic and does not provide advice on a particular matter, nor does it substitute for advice from an appropriately qualified medical professional. Before participating, seek advice from your medical professional about your suitability to participate in the program. You are participating at your own risk. The fitness challenge in no way guarantees against injury or death. No responsibility or liability whatsoever can be accepted by Queensland Country Health Fund for any loss, damage or injury that may arise from any person using or participating in this challenge.