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Workouts you can do at home

Published: 17 August 2020

Update 31/08/2020

Auckland Council has reopened its facilities in line with Alert Level 2. Click here for more information on accessing council services.

Have you been stuck at your home desk, had a hectic day trying to keep the kids entertained or maybe you have some energy to burn? Why not take some time for yourself and check out one of the at home workouts the Auckland Council Pools and Leisure team has created?

Ritua Ali’iva’a, Auckland Council’s Fitness Lead, says “The series of workout videos are filmed by our team of fitness instructors from across the Auckland Council Pools and Leisure network for people to get active in the comfort of their own home.

“Each video demonstrates the exercises in the workout, which use a variety of training styles that need little to no equipment,” she says.

There are heaps of positives for working out at home in addition to the physical and mental wellbeing benefits. Firstly, it saves time. There’s no travelling involved (unless you count the few strides it takes to make it to your chosen area in or around the house). It’s low cost with no need for expensive equipment, you can go at your own pace and you can wear whatever you want!

Here’s some at home workouts to get you started.

Remember, if you’re feeling unwell during any of the workouts, please stop and take a breather.


Simon’s 12-minute EMOM workout (every minute on the minute) 

Simon from West Wave has created this 12-minute EMOM workout. Complete each set of exercises at the start of the minute and rest until the next minute starts.  

Exercises for the first six minutes: 

  1. 5m return bear crawl x1 
  2. Walkout into push up x3 
  3. Squat jumps x5

Exercises for the next six minutes:  

  1. 5m reverse crab walk x1 
  2. Superman x3 
  3. Frog sits x5


Amber and Tyler’s 15-minute AMRAP workout (as many rounds as possible) 

Sibling duo, Amber from Glenfield Pools and Leisure Centre and Tyler from Albany Stadium Pool show us their AMRAP workout. Try to complete as many rounds as you can of the following exercises in 15 minutes.  

  1. Handstand pushups or pike presses x4 
  2. Burpees x8 
  3. Leg raises x12


Cole’s interval training workout  

Cole from Marina Fitness shares his full body internal training workout. Make your way through this list of exercises with 30 seconds of work and 10 seconds rest between each 

  1. Butt kicks 
  2. Plank to press 
  3. Leg raises 
  4. Star jumps 
  5. Mountain climbers 
  6. Plank jacks


Keep an eye out for more workout videos on the Auckland Council Pools and Leisure Facebook page.  

Read more: At Home


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