Sam Wood’s Flu Fighting Workout Guide

PT Sam Wood talks about how to fight the flu but still work out.

You don’t have to let sickness get in the way of an active lifestyle (although it does change the way you need to exercise so that you are looking after your body).

Personal trainer Sam Wood shares his workout guide for beating the flu.

Part-one: The neck check 

Spend 5 minutes listening to your body and symptoms:

  • Symptom check – if your symptoms are above the neck – sniffles, blocked or runny nose, then you’re ok to do a low intensity workout. If symptoms are below the neck, make sure to listen to your body and rest. Seek medical advice if needed and manage symptoms more effectively with over the counter cold and flu products.

 Part-two: Warm up (preferably in the sun)

10 minute warm up, ideally outdoors so that you can expose yourself to a dose of vitamin D. Make sure you keep warm in the cooler temperature with appropriate training gear:

  • 10 minute walk or light jog


  • 10 minute yoga to help concentrate on your breathing and relax the body

Part-three: Sweat it out (a little)

18 minutes of low intensity cardio to help boost circulation and regain energy:

  • Supported squats (10-20 reps)
  • Elevated push-ups (10-20 reps)
  • Glute bride holds (10-20 reps)
  • Reverse lunges (10-20 reps)
  • Planks (10-20 reps)


Repeat enough times to work up a sweat, without exhausting yourself (about four times for someone with an average fitness level).

Sam Wood is the ambassador for Codral Cold and Flu relief.

Sarah Carroll

Sarah navigates health and fitness alongside a sinful sweet tooth and an unfortunate tendency to splash her savings online shopping, eating out or buying $10 cocktails at happy hour. With a love for yoga, animals and musical theatre, Sarah is rarely found without a peppermint-green tea in hand, tearing up over animal videos on Instagram.

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