Get active with a range of free workouts

This Girl Can Live Facebook workouts 

Every Thursday at 6.30pm join our free weekly This Girl Can Live Facebook Live workouts facilitated by Wyn Active.  

  • Thurs 19 Nov – Dance  
  • Thurs 26 Nov – Dance

Simply watch the live workout via the Western Bulldogs Community Foundation Facebook Page

Workout in your own time  

Get Active @ Home with This Girl Can who have provided a range of workouts to suit all levels.  


Are you up for the 8 Week Challenge?

With the weather starting to warm up, we have an 8 Week Challenge designed by Wyn Active to help count down the weeks and inspire you to get active and make the most of it! Check off the challenges as you go by downloading the template, thanks to This Girl Can Victoria.

Week 1 

Take a Walk challenge

Been walking for a while?: Aim for 150 minutes (or 5 x 30 mins) of walking
throughout the week at a moderate intensity.

Just getting started?: Go for a walk 4 times throughout the
week at a comfortable pace for you and for as long as safe for you.

Week 2 

The Squat challenge  

How many squats can you do in 2 minutes?
Aim for 3 times this week and record your numbers each time.

Week 3 

The Push-up challenge  

Been exercising for a while?: Aim for 25 push-ups (on toes or knees) 4 days this week.

Just getting started?: Aim for 10 wall-push ups
4 days this week.

Week 4  

The Step-up challenge 

Been exercising for a while?: Aim for as many step-ups you can in 2 minutes (3 times this week).

Just getting started?: How many on the spot marches
can you do in 2 minutes (try this 3 times this week)

Week 5 

The Dance challenge

Dance to your favourite music for 5 minutes 6 times this week. Be creative.You could dance with
a family member or friend, dance while on a Zoom call or rock out on
your own in your kitchen while making dinner.

Week 6 

People Power challenge 

This week is exercise you can do with other people. Be creative and wcannot wait to hear what you got up to!

This might be meeting up with another DOTW participant in your area, or a friend or family member. 
go on a walk while talking on the phone to friend or kick or throw a ball with someone else.

Remember to follow DHHS restrictions and safety advice. 

Week 7 

Stretch and Hydrate challenge 

Can you do a minimum
10 minutes of stretching 2-3 times a week or after exercise? 

Stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain
a range of motion in the joints. Without it, the muscles shorten and become tight. 

Are you drinking enough water each day? It is super important to stay hydrated and aim for 2 litres daily.
Tip: add some fruit into it for some added flavour. Remember to follow advice of your doctor.

Week 8 

The Squat challenge Take 2  

How many squats can you do in 2 minutes, try 3 times this week. Can you beat your last numbers? 


Health & Wellbeing Resources

The COVID-19 pandemic highlights the importance of community and social connections in improving our health and wellbeing.  

There are a range of services and resources available which we encourage you to access.  

Need someone to talk to? 

If you feel like you aren’t coping and need someone to talk to, please consider the below options. 

  • See a GP or mental health professional 
  • Head to beyondblue
  • Call the coronavirus hotline (1800 675 398) and press 3. You will be connected to a volunteer from the Australian Red Cross who can link you with local support.    


Good nutrition is always important, but during stressful times there is nothing better than a tasty, healthy homemade meal.  

Need some recipe inspiration? Here are some great websites to access. 

Official Western Bulldogs App

The Western Bulldogs Official App is your one stop shop for all your latest team News, Videos, Player Profiles, Scores and Stats delivered LIVE to your smartphone or tablet!

Western Bulldogs acknowledge that we reside on traditional lands of the Kulin Nation. We offer our respect to the Elders of these traditional lands, and through them to all Aboriginal and Torres Strait Islander peoples past, present and emerging.