Get the most from your workout

And keep safe while you're doing it

Starting fitness workouts for the first time can be daunting, and if not done properly it can be dangerous. We’ve put together a few ideas to get you started, so you can perform our workouts confidently, and safely, wherever you are.

General Tips

Take breaks
Always have a drink of water nearby. If you need to stop and take a break, that’s ok – listen to your body. Some of our workouts are high intensity and can be strenuous, so if you are feeling short of breath, light-headed, or really tired, take a break. Catch your breath, have a drink, then when you’re ready join back in.

Can’t see the screen well?
If you’re working off a laptop, or only have your phone to play the workouts on, talk to someone about getting it plugged in to your TV so you can put our workouts up on the big screen. If you’ve got someone in the family that can help, great, otherwise head into your phone shop, or a place like JB Hi-Fi or Harvey Norman, and ask if they can help get you set up.

Cardio Routine Tips

Feet first!
When you are starting out with our routines, focus on getting the feet right. This is the hardest bit, so concentrate on getting the legs first, then you can add in your arm movements. Even better, work through Carol's Beginner Guide to learn how to do all our basic moves.

Start small
Keep your movements small, so your body gets used to the exercise and changes in direction. Even a step to the side, if you do it too wide to begin with, can strain your leg muscles. Whether you’re new to exercise, or just doing a new routine, keep the moves smaller to keep safe, until you build your confidence.

Weights Workouts Tips

Start light
If you are using weights, start with a lighter set. You will need to build your muscles slowly and get your technique right, before you can start lifting heavier weights. When you want to increase the challenge, start with your lighter weights, then go heavier for one or two exercises or repetitions, and then return to light until you gradually become stronger and stay with the heavier weights.

Adapting weights at home
If you have a pair of dumbbells at home that’s great, but if not get creative – find a couple of jars of peaches, refill milk bottles with water or sand, fill a pair of pantyhose with oranges, or find a heavy book!

Standing tall
Posture is critical – always start with your shoulders down and core muscles engaged. As you lift weights, don’t move hips side to side or forward and back – keep them stable and strong. If you are doing single arm exercises, make sure not to lean sideways to try and lift a heavier weight – take it lighter, get the technique right, build up your muscle strength, and then take it to the heavier weight. We recommend that members do Carol's Complete Beginner Guide and learn proper technique for weights exercises.

Adapting for injury
If you have a shoulder injury don’t use weights on that side and aggravate it. Still try and complete the exercise without weights though, or complete a smaller range of motion and then gradually build up as you recover. You want to keep flexibility in the joints as much as possible.

When using weights, it’s all about control and getting that technique and posture correct. This ensures you are engaging the correct muscles, and not overworking and injuring the wrong ones. Focus on getting it right from the beginning and you will enjoy a safe and effective workout. Also make sure to hold the weights loosely, not gripping them too tight.