What to do:

Day 1 – complete the exercise for 30 seconds, rest for 10 seconds, then repeat twice more.

Day 2 – Do the 2nd exercise in the same way as day 1. Rest for 20 seconds and repeat day one’s exercise.

Continue adding on an exercise each day. By day 8 you should be able to get through the entire routine without stopping.


1207-lean-toned-1Day 1 – Jump squats

Great for: legs, bottom and core.

Ensure that you tighten your stomach muscles to work your core.




lungesDay 2 – Lunges

Great for: bottom, legs and core.

This isn’t a physie lunge! Turn your feet forward.




a565503ffcbea220_push-up-1.previewDay 3 – Push-Ups

Great for: chest, upper arms, shoulders and core.

Keep your neck in line with your spine throughout.





Day 4 – Mountain Climbers

Great for: bottom, legs, rear upper arms, core and shoulders.

Your body should be in a straight line from your head to toes.





Day 5 – Prone Y

Great for: back and shoulders.

Engage your bottom and upper back but ensure the movement and lift comes from your arms.


Day 6: Four Point Knee HoverPilatesSixPic5_large

Great for: core.

A strong core is essential!


wfnov-99587webDay 7: Plank Transfer

Great for: Core, rear upper arms and core.

Don’t let your back drop or arch.



July 16th, 2024|

Back in the 1920’s physical culture included Grecian Posing, a form of movement that depicted emotions like joy,

Tip Of The Week

July 12th, 2024|

Crossing Step Lift one leg forward with knee bent so that your knee is level with your hip. Thigh is

Physie TV

Physie TV

Some of the best selection of videos highlights on Physie TV

Hall of Champions

Hall of Champions

Congratulations to all our Grand Champions of 2022.

Performing Art Gallery

Performing Art Gallery

See our Physical Culture image gallery


Senior Grand Champions

Senior Grand Champions

The Senior Champion Girl Finals have been held annually at the Sydney Opera House since 1974.