Example Workouts

Check out these workouts you can do at the gym, home or your local park.

Running warm up

Pull up progressions

Push up progressions

Weightlifting basics

  • Weighted squats
  • Barbell bent over row
  • Deadlifts
  • Dumbbell bent over row
  • Over head press


  • Hip mobility
  • Ankle mobility
  • Shoulder mobility

Home workouts

Training Guidelines: The following are a number of conditioning sessions that vary in length and intensity provided by the NZ Navy Fleet Gymnasium, for personnel working remotely or unable to get to the gym.

Ensure that a good warm-up is conducted prior to your workout, keep your fluids up and listen to your body. Adjust any exercise prescription to your own ability and enjoy the session.

Home workout challenge: Burpee challenge

Luke, one of our Physical Training Instructors, has got a Home Workout Challenge to get the blood pumping.

Home workout challenge: High burps

Our Physical Training Instructors (PTI) have got your back with another Home Workout Challenge to get the heart rate going.

30 minute body weight circuit for everyone

See the link below for some HITT circuit ideas you can do from anywhere:

Remote Working Workouts


For more information or guidance, contact your local Physical Training Instructor.

Yoga and mindfulness movement

Yoga sun salutations

Try an uplifting session to help centre you.

Balance mindfulness

Refuel your body, Whakamarohi I tō tinana. Finding ways to recharge can positively impact your mental health in big ways.