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Home workout inspo to keep you moving

10 March 2020

Workout From Home With Funkita

If you're stuck at home and need to keep up the exercise, here's some workout ideas that you can pump out while quarantined. We caught up with Australian Diver Melissa Wu, who shared some of her favourite exercises which are achievable from home, even when you're short on spare time to help keep your body in the best shape possible. Scroll to the bottom of the page to reveal an awesome promo just for you!

Melissa Wu

Swiss Ball Pikes

How: Start in a plan position on the Swiss Ball and lift your hips up into a pike, rolling the ball forward in the process.

Adapt: To make it easier you can do it in a tuck position or, if you're up for the challenge, try completing the pike and then lifting the legs all the way up to a handstand!

Melissa Wu

Dumbbell Lateral Raise

How: Starting with lighter dumbbells to avoid any shoulder discomfort, slowly lift the arms to shoulder height so you are in a T shape and lower back down.

Adapt: Progress this exercise by slowing the movement down to increase your muscles' time under tension and gradually add more weight. You can also perform this exercise seated as an alternative.

Melissa Wu

Medicine Ball Squat & Press

How: Holding the medicine ball in front of your chest, squat down before standing up and pushing the medicine ball above your head and repeat.

Adapt: Gradually increase the weight of your medicine ball or use weights to adapt this exercise. It is also a great step towards a medicine ball squat clean and press or a barbell thruster.

Melissa Wu


How: Bring one foot forward and bend your knees so they are both at a 90 degree angle before coming back to standing. Watch that the knee stays above the ankle to support the knee in this position.

Adapt: You can do this exercise with different types of resistance such as a medicine ball, dumbbells, kettlebells or a barbell, etc. I add in some jump variations to my lunges for explosive power.

Melissa Wu

Banded Bent Over Rows

How: In a bent over position, with strong core and holding the band in each hand, slowly bend arms up so they are in line with the body and then release back down.

Adapt: This can be made more challenging by using a heavier resistance band or by twisting the band around your hand to shorten it. You can also use weights for this exercise instead of a band.

Melissa Wu


How: Pretty straightforward - grab a skipping rope and go for it! The key is timing the turn of the rope with your jump which might take practice.

Adapt: As your skipping skills improve there are lots of harder skills you can try in order to mix it up, for example criss cross, double unders or skipping backwards. I personally love double unders because I train them in CrossFit and like to see how many reps I can do unbroken.

Remember to stop if you experience any pain or discomfort while completing these exercises. If the pain persists consult a sports injuries professional.

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