Shape & Tone


In this workout, you will get an all over body workout which will help tone up but also get a sweat on too!

Beginners, don’t be afraid to take the options or have an extra little break between exercise. As you get fitter and stronger, you will see progress with your endurance and also recovery time. So start SMART and build up slowly!

What you need

Two 500ml water bottles filled to top with water or sand, trainers, comfortable clothing, great tunes, a chair.


Approx 10 mins with breaks.


60 secs Step up high knee on chair with bottles, alternate legs

60 secs backwards lunges with water bottles

60 secs lat raises with water bottles

60 secs air boxing with water bottles

60 secs tricep dips

60 secs abb leg splits with chair

60 secs jumping jacks

60 secs mountain climbers

60 secs Bridge

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