Baseline Beginners


This is a workout for people getting into fitness and movement for the first time or coming back to it after a break. 

If you need more breaks between rounds, take them and allow recovery. Then as your fitness develops, the breaks reduce and you add on more sets for more gains!

What you need

Water bottle, towel, a pair of trainers, comfortable clothing, banging tunes!


Approx eight mins per round; repeat each round up to three times

A timer helper

Download an app on your phone to beep every thirty seconds.

Unsure of any moves? Check out our tutorials to learn how to do the moves safely and effectively!

Warm up

30 seconds power march

10 squats

5 hip circles clockwise, 5 hip circles anti clockwise

30 seconds jog on the spot

10 Backwards lunge with torso twists


30 seconds high knee run

30 sec squat

30 secs press ups on knees

30 secs bicycle crunch

30 secs bridges (Hip thrusts)

30 secs high plank

60 secs shuffle shuffle squat

30 secs lungs alternative legs

30 secs side kicks

30 secs low plank

30 secs crunches

30 secs back raises

30 sec fast feet


Drink some water and repeat an optional x2 with as little rest as possible!

Home Workout Disclaimer

You should always consult your physician or other healthcare provider before starting an exercise program. You are choosing to undertake these workouts consenting to the following:

☑️ I understand that there is a risk of injury associated with participating in any new fitness routine and especially the ArcSport SHE CAN home workouts.

☑️ I hereby assume full responsibility for any and all injuries, losses and damages that I incur while attending, exercising or participating in ArcSport activities. I hereby waive all claims against ArcSport, its instructors, or partners of individually or otherwise, for any and all injuries, claims or damages that I might incur.

Arc Sport UNSW

P:(02) 9065 0937

A:Upstairs, Sam Cracknell Pavilion, off Lower Main Walkway