Health and fitness expert, and ex-Bachelor Sam Wood is bucking the trend, sharing his flu-fighting workout guide to help you stay energised throughout the year.

With 7.5 million Australian’s suffering from cold and flu over the past month Codral are trying to help you fight the symptoms.

9 out of 10 people admitted that lack of energy was the most debilitating side affect of a cold and flu. Sam Wood hopes that his workout will help you feel more energised!

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 products like Codral

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).

Share your comments below

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  • Above the neck – no recommendation if you have a high temperature. You are supposed to keep cool (not too told though) not increase your body temperature. That can be very dangerous.


  • I listen to my body when I am ill.


  • I don’t know if Sam Woods workout guide is really flu fighting. I haven’t had any cold or flu this year and didn’t follow his program, but exercise is of course always good.

    • I exercise but only when well – listen to my body at all times.


  • This is a good little work out for when you feel a bit under the weather.


  • Exercise is so important to keep your immune system in check ! and i always go by the rule of symptoms from neck up …exercise… neck and below rest !


  • I think they key here is regular exercise. Any form of regular exercise can help stop you getting sick and also helps recovery time of you do get sick.


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