High Performance at Home

Helping everyday Australians maintain their physical and mental wellbeing at home

Join our team of world class experts as they provide a range of tips, advice and workout routines for the community.

  • Easy workouts for the home (bodyweight and equipment)
  • Strength and flexibility workouts & routines
  • Nutrition tips and meal ideas
  • Tips to stay focused and mentally healthy during COVID-19
  • Expert advice to get the most out of your exercises

Our team are utilising their knowledge and experience with some of Australia’s top athletes to provide free tips and advice in order to support the wider community currently working and exercising from home.

NSWIS Athletes are on board with High Performance at Home

Aidan Roach - Olympian (Water Polo)

Ellie Cole - Paralympian (Swimming)

Kaarle McCulloch - Olympian (Cycling)

Jessica Fox - Olympian (Canoe Slalom)

Melissa Wu - Olympian (Diving)

Erik Horrie - Paralympian (Rowing)

Strength & Conditioning Videos

Expert Tip | Phil Moreland

Full body banded workout

15 minute flexibility routine


“High Performance at Home” resources and materials are made available by the New South Wales Institute of Sport (NSWIS) for education and information purposes only. NSWIS recommends that any person, who intends using these resources and materials for purposes and objectives relating to their own physical fitness and wellbeing, does first consult with a qualified and accredited exercise professional. NSWIS further recommends that any person using the resources consults their treating doctor before embarking on any program of physical fitness, in the event that the person is or might be suffering from any illness or injury. NSWIS does to the fullest extent permitted by law expressly disclaim all warranties and all representations that the resources and materials (including any part of each) is fit for use by any person. NSWIS accepts no liability in respect of any personal injury, loss or damage suffered by any person as a result of, or in connection with a person accessing, using or undertaking any physical activity included in the resources and materials. The resources and materials are general in nature, and are not guaranteed to be suitable for use by all persons who may access the resources and materials.