Online Training – Flex Fitness Studios

Welcome

Hey Team! Welcome to our Online Training page where we’ll share some at-home workouts with minimum equipment designed to keep you active and moving until we can re-open our doors. These workouts are free, but we have also included a donate button at the bottom should you choose to make a donation to us if you enjoy a workout! All of the money raised from this will be invested back into the gym for when we open back up!

The PayPal account below is setup under our Precision Body Analysis business as opposed to Flex Fitness (it was easier this way).

We have added an FAQ section for any questions we think may arise – but if you’re not sure about something, please don’t hesitate to get in contact with us. You can email us at: enquiries@flex-fitness.com.au.

We also currently have a private Facebook group set up where you can share your workouts and also ask questions!

You can find it here.

Frequently Asked Questions

Do I have to pay for these workouts?

No! We are offering these free to all of our members. We have, however, included a donation link should you wish to contribute anything. It is entirely optional, and can also be anonymous! Any and all donations will go directly to supporting Flex Fitness and its staff while we're closed.

What equipment will I need?

Most exercises are body weight, but some will require minimal equipment and a bit of creativity! We have listed below what we'd recommend.

• Backpack (this is an alternative for a barbell or dumbbells. If you have a barbell/dumbbell, you can use those!)
• Resistance Band (closed and heavy relative to your own strength)
• Access to a bench/couch/chair/step of some kind
• Foam Roller
• Book or something to stand on (e.g. wooden block).

What do the letters next to each exercise mean?

The letters before each exercise indicate its position in the workout, and which (if any) exercises it will be superset with. For example, start with the ``A`` exercises, and perform all exercises with an ``A`` consecutively in a circuit, and only take a rest break at the end.
E.g. A1. Squat 3x12, A2. Bulgarian Split Squat 3x12, A3. Step Ups 3x12
You would complete 12 reps of Squats (A1), 12 reps of Bulgarian Split Squats (A2) followed by 12 reps of Step Ups (A3), and you would the take a rest break before repeating for the designated amount of sets.

What do the numbers after each exercise mean?

The first number indicates the amount of sets, and the second number indicates the number of reps. E.g. 3x12 would be 3 sets of 12 reps.

I have a question about an exercise or workout, who should I contact?

If you're unsure about something, you can post in our Facebook group (link above). Or, alternatively, you can contact us at: enquiries@flex-fitness.com.au
Please keep in mind that we are currently very busy, and there may be a delay in a response but we will do our best to get back to you as soon as we can.

How often will you post new workouts?

Our aim is to post a new set of workouts each fortnight. This will give you a chance to get the technique correct on the exercises before we change them. However, please keep in mind that we are working with limited equipment, so there isn't going to be room for large amounts of variation, and some exercises/workouts will be repeated!

Weeks One & Two

Day One:

A1. Heel Elevated, Resistance Band, Hack Squat with Half Rep at Bottom — 3 x 12

• Place foam roller* behind back against a wall, feet close together and slightly forward away from wall, have heels elevated with a book (or similar hard surface -- approx. 5cm high), with resistance band under feet and over shoulders.
• Leaning against the foam roller and keeping weight evenly distributed throughout foot, squat as low as possible.
• Come back up halfway, return to the bottom of the squat, and then stand all the way up.
• Repeat for the desired number of reps.
• Things to focus on: ensuring knees don't cave inwards (track over second toe), and keeping chest upright.

*If you don't have a foam roller, wrap a large drink bottle in a towel.

A2. Bulgarian split squat — 3 x 12

• Rear foot elevated on a chair or couch - with top of foot flat against surface.
• Mimics the movement of a lunge, your back knee should drive down and backwards towards surface.
• Ensure your chest/shoulders remain upright; this will keep the exercise more quad dominant. The more hip hinge you use, the greater glute/hamstring recruitment you will have.

A3. Front Foot Elevated Lunge — 3x12

• Front foot elevated on a book, or similar hard surface (this is to increase range of motion).
• Complete a normal lunge, ensuring that your front knee tracks over your second toe. Both of your legs should end up at right angles.
• Complete all the reps on the same leg before changing.

B1. Goodmornings — 3x12

• With either a backpack or barbell on your back, stand with feet approximately shoulder width apart. Have 'soft' knees.
• Hinge at the hip, aiming to drive your bum back towards the wall. Keep your spine and neck neutral.
• Once you feel tension through your hamstrings, return to start position.
• Note: please ensure that you do these slow and controlled with a light weight (or no weight) to begin with until you master the movement.

B2. Single Leg Elevated Glute Bridge — 3x12 (each leg)

• Starting lying on the ground with your back flat, place one leg elevated on a bench, chair, couch or similar surface.
• Pushing downwards with your heel, squeeze the glute of the leg that's elevated, and lift your hips until they are straight.
• Slowly lower yourself back down and return to the start position.
• Ensure that you do not hyperextend through your lower back. If you have not done these before, start with both feet on the floor and do a normal glute bridge.

C1. Single Leg Step Up — 3x12

• Start with one foot on a bench, chair, couch etc. Lift your back heel off of the floor, and start on your tiptoes to prevent pushing off of your back leg.
• Once in position, focus on pushing all of the weight through your elevated leg, and stand up.
• Slowly lower yourself back down, keeping the same leg on the bench, and repeating for the desired number of reps.

C2. Wall Sit — 3 x 30-60 seconds

• Sit upright against a wall, creating a 90 degree angle at the knee joint.
• Ensure that your feet are underneath your knees (e.g. not forward away from the wall).
• Hold for as long as you can.
• If you find this too easy, progress to a single leg wall sit (shown in video).

D1. Deadbugs — 3x10 (each side)

• Start lying on back, with arms and legs in the air.
• Slowly lower your opposite arm and opposite leg to the floor at the same time, keeping your other arm and leg stationary.
• Return to the starting position, and then alternate to the arm and leg that were just stationary.
• Ensure that these are slow and controlled reps

D2. Sit Ups — 3x12

• Start in a 'sit up' position, with feet on the floor.
• Place hands on thighs.
• Slowly lift your shoulders off the floor to initiate a 'sit up', and push your hands up your legs until your wrists cross over your knees (or only until you feel your core/abs engage).
• Slowly lower yourself back down.
• Repeat.

Day Two:

A1. 3-2-1 Push Ups — 3 x 12

• Start at the top of the movement in a push up position.
• Slowly lower yourself down for a 3 second count, pause at the bottom for 2 seconds, and complete the 'up' portion explosively and as quickly as possible.

• To regress the exercise, start on your knees.

A2. Resistance Band Chest Press — 3 x 12

• Start by lying on your back, with your feet flat on the floor and knees bent.
• Place a resistance band underneath your shoulders and hold one end in each hand, with your upper arms in contact with the floor.
• Extend both arms until they're straight, bringing your hands closer to the midline of your body as you press up.
• Return to the start position and repeat.

B1. Single Arm Shoulder Press — 3x12 (each side)

• Start in a half-kneeling position, holding a backpack in one hand through the handle.
• Press the bag overhead until your arm is straight, and then return to the starting position.

B2. Front Raise — 3x12

• Start in a standing position, holding a backpack in both hands in front of you.
• Keeping elbows locked and shoulders depressed and retracted, slowly lift your arms out straight in front of you until your arms are parallel to the ground.
• Slowly lower to starting position.

C1. Single Arm Resistance Band Row — 3x12 (each arm)

• Attach your resistance band at a low height to a rack/pole or something similar.
• Start in a standing position with your feet shoulder width apart while holding a band in one hand.
• Bend at your hips until your body is at approximately a 45 degree angle.
• Keep a soft bend in your knees and your spine in a neutral position as you pull the band to your lower hip.
• Return your arm to the starting position and fully extend your elbow before the next rep.

C2. Bent Over Row — 3x12

• Start standing with feet shoulder width apart.
• Holding a backpack (or barbell) in both hands, bend at the hips until your chest is approximately parallel to the floor.
• Keeping your elbows tucked inwards, pull the bag towards back towards your hips, and then slowly lower back to start position.

D1. Bicep Curl — 3x15 (each arm).

• Start in a standing position, holding the back pack (or dumbbell) in one hand.
• Hinging at the elbow, lift the bag up until it reaches approximately shoulder height. Your upper arm should remain stationary throughout the movement.
• Slowly lower back to the start position and repeat.

D2. Tricep Overhead Extension — 3x15 (each side)

• Start sitting down, holding the backpack (or dumbbell) in one hand.
• Lift that arm straight up, ensuring that it is inline with your ear.
• Hinging at your elbows, slowly lower the bag down and back behind your head ensuring that your upper arm doesn't move.
• Slowly return to start position and repeat.

Day Three:

A1. Front Foot Elevated Curtsy Lunge — 3 x 12

• Start in a lunge position, with your front foot elevated on a book or similar hard surface, and your back leg positioned so that it crosses behind your front leg.
• Perform a normal lunge, with the majority of the weight in your front leg.
• Given the crossed position of your legs, the majority of the weight should be transitioned through the glute of your front leg.

• Important: perform these slow and controlled, and only to the range of motion that feels comfortable for you. Your knees should track over your second toe.

A2. Cossack Squat — 3 x 12

• Stand with your feet wider than shoulder width apart.
• Shift your weight into your left foot, while simultaneously picking up your right toes and allowing your right heel move freely if need.
• Descend into a deep lateral lunge, focusing on sitting down instead of pushing your hips back, making sure to keep your left foot fully planted, and your right leg completely straight. Your chest should remain upright with the hips down.
• When ready, drive through the left foot, going over to your right and finishing the rep on that side.

B1. Lateral Banded Goblet Squat — 3x12

• Attach a resistance band around one of your knees so that it is trying to pull your knee out laterally (away from your midline).
• Perform a normal goblet squat, resisting the pull of the band and ensuring that both knees track over your toes correctly.
• Perform desired number of reps on one leg before changing the band to the other leg.

B2. Copenhagen Plank — 3x30 seconds

• Contracting your adductor (inner groin) muscles, press your top knee into the bench to assume a side bridge position. You want your body to be one rigid line at the top of the movement.
• Squeeze the adductors of your lower leg so that it is lifted to sit as high as possible on the underside of the bench.
• Hold this position, squeezing both adductors, for as long as possible.
• To make the exercise easier, place the bench/chair further up your leg to reduce the lever length (e.g. start at knee height). To make the exercise harder, put the bench/chair between your ankles. .
• Can also be progressed by switching from holding the side plank on your forearm, to your hand.

B3. Spanish Squats — 3x12

• Wrap a band or strap around a sturdy object such as a rack, at approximately knee height.
• Step both legs through the band and place behind the knee, so that the band is attempting to pull you forward.
• Step away from the rack to get some tension in the band, and perform a normal squat resisting the pull of the band.

C1. Knee Extension — 3x12

• Start in a kneeling position, with your torso vertical, and holding a resistance band.
• Keeping your spine and neck natural, slowly lower backwards engaging your quads and core.
• Lean back as far as is safely possible, and then return to the start position.

C2. Slider Hamstring Curl — 3 x 12

• Start in a sit up position, with a slider (or towel/t shirt/similar object) underneath each of your feet.
• Raise up into a glute bridge position, and slowly slide your feet forwards away from your body until the backs of your legs almost touch the floor.
• Slowly return to the start position, engaging your hamstrings and sliding your feet back towards your bum.

C3. Calf Raises — 3x20

• Start by removing your shoes, and standing near a pole or similar object.
• Lower yourself into a squat position, and complete a calf raise by standing up onto your tip toes, and driving most of the force through your big toe.
• Slowly return back to the start position.

D1. Pallof Press — 3x12 (each side)

• Start by attaching a resistance band to a fixed anchor or rig, at chest height, making sure to maintain tension on the band at all times.
• Set your body so that it is perpendicular to the band, so that your fingers are interlocked with the hands out in front of you.
• Step away from the anchor point so that there is tension on the band.
• With the hands both clasping the handle/band, press the fists into the sternum and squeeze the shoulder-blades together.
• While keeping the abs pulled in, lower back flat, and shoulder-blades depressed and retraced, slowly push the band forward away from your body but ensuring it stays in the midline, and the pull the band into the body, and maintain the shoulders close to the body.

100s — 3 x 30 seconds

• Start lying on your back in a sit up position. Engage your deep abs to round your lower spine into the floor.
• Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor.
• Reach your arms toward your feet. Your arms will be about two inches off the floor.
• Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps.