Exercise 101 is a movie collection of 101 common exercises that you can do to improve you fitness. This should help you with your sport fitness. More sport specific exercises will be added soon (e.g. speed ladder drills, sample running workouts, etc.). Do exercises at your level, do NOT do advanced exercises unless you have mastered the beginners and intermediate exercises. Some exercises can be done at all three levels, adding more weight/resistance will increase the difficulty of the exercise.
Some of these exercises may require specialist equipment. If you don't have access to a gym you can make do with a bit of innovation. You could buy a swiss ball from a sports store (Rebel Sports) or the Warehouse to do some of these exercises. If you don't have any dumbells, you could use two cans of food, or two milk bottles filled up with water.
Please NOTE: The exercises shown here are provided as a guide only, use them at your own risk. If you have not exercised before or have a muscular or joint injury, or a medical condition (heart disease, diabetes, etc.) please see your doctor before trying any of these exercises.
Ask your coach if you need further instruction on the correct technique for exercises. These exercise are provided by the Department of Sport, AUT University, for use by the exercising public of New Zealand. They were created by Peter Mellow, Himan Patel and Robert Hogg. All three are senior staff members and have worked in the sport/fitness industry for a number of years.
To view the videos on these web pages, your web browser will need the Adobe Flash player. If you can't see the video, get the free plug in for your web browser from Adobe. Once you have viewed the video, use the back button in your browser to get back to this list, or use the Exercise 101 button in the navigation bar to your left.
Cardio - Aerobic
to improve you stamina
Core - Abdominal/Back Strength exercises
Free Weight exercises
Gym Machine exercises
Stretches
for flexibility
General advice for ALL stretches:
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Perform the stretches SLOWLY, moving into and out of the point of tension in your muscles
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It should feel tight, but NOT painful
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HOLD each stretch for at least 10 seconds or until the tensions eases.
Swiss ball exercises- Supine lateral (side) rolls
- Flat foot bridge
- Prone hover
- One foot prone hover with ball
- Prone hover with medicine ball
- Side hover
- Leg lifts from press up
The following three exercises are VERY advanced, ensure you have mastered ALL the previous exercises before trying these exercises. Ensure you have a lot of space around you (no furniture) when doing these exercises so you can jump off safely. Do them on a soft (carpet) surface, NOT a hard surface (concrete).