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You'll be using whatever you have around the house, so don't be afraid to get creative when searching for props to show off your super-human strength.* It's time to put your muscle to the test. Quick, intense and with a few surprises thrown in, this workout will get the whole family demonstrating their power. Superheroes have nothing on you. ## Power-Up Your Moves In this strength-based workout, you're going to be lifting your spirits and maybe even each other. Start by looking around the house for weighted objects that are safe to lift. Bottles full of water, bags of laundry and little brothers and sisters, even pets, are excellent props. When you're ready, start the workout as described. When you get to the push-up and squat sections, choose someone to show their super-human strength. They should keep doing the moves while the rest of the family chooses various props to add weight to their drill. Can mum do a push-up with the dog on her back? Can your littlest lift the laundry while doing a squat? It's time to show just how strong you are. [Work Out Now](https://smart.link/waoczoeeuv6f7)[Explore Family Workouts](https://smart.link/73jm9bt6gzyyj) When you get to the push-up and squat sections, choose someone to show their super-human strength. They should keep doing the moves while the rest of the family chooses various props to add weight to their drill. Can mum do a push-up with the dog on her back? Can your littlest lift the laundry while doing a squat? It's time to show just how strong you are. [Work Out Now](https://www.nike.com/au/ntc-app)[Explore Family Workouts](https://www.nike.com/au/ntc-app) ### Join Nike Training Club Get access to our world-class experts and trainers for help staying active and healthy. [Download](https://smart.link/5deaab27fce3c)  ### Join Nike Training Club Get access to our world-class experts and trainers for help staying active and healthy. [Download](https://www.nike.com/au/ntc-app) Originally published: 7 July 2020 ## Related Stories -  [](https://www.nike.com/au/a/trained-podcast-physical-therapy-might-be-your-game-changer) # Coaching # Trained Podcast: Get Ahead of Setbacks With Vinh Pham -  [](https://www.nike.com/au/a/fight-soreness-with-an-epsom-salt-bath) # Coaching # Fight Soreness with Epsom Salt Baths -  [](https://www.nike.com/au/a/5-best-home-workouts) # Coaching # No Gym, No Problem: The 5 Best At-Home Workouts to Try Now -  [](https://www.nike.com/au/a/what-to-do-when-you-cant-run) # Coaching # What to Do When You Can’t Run -  [](https://www.nike.com/au/a/how-to-deal-with-running-setbacks) # Coaching # How to Deal With Running Setbacks Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) Help [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) ## Resources [Find a Store](https://www.nike.com/au/retail/) [Become a Member](https://www.nike.com/au/membership) [Feedback](https://www.nike.com#site-feedback) [Product Advice](https://www.nike.com/au/product-advice) [Football Boot Guide](https://www.nike.com/au/football/shoe-guide) [Running Shoe Finder](https://www.nike.com/au/running-shoe-finder) [Nike Coaching](https://www.nike.com/au/coaching) [Nike Training Plans](https://www.nike.com/au/running/training-plans) [Help](https://www.nike.com/au/help) [Get Help](https://www.nike.com/au/help) [Order Status](https://www.nike.com/au/orders/details) [Shipping and Delivery](https://www.nike.com/au/help/a/shipping-delivery) [Returns](https://www.nike.com/au/help/a/returns-policy) [Payment Options](https://www.nike.com/au/help/a/payment-options) [Contact Us](https://www.nike.com/au/help/#contact) [Reviews](https://www.nike.com/au/help/a/reviews) [Terms & Conditions](https://www.nike.com/au/promo-terms-and-conditions) ## Company [About Nike](https://about.nike.com/) [News](https://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](https://investors.nike.com/) [Sustainability](https://www.nike.com/au/sustainability) ## Franchise [Air Force 1](https://www.nike.com/au/w/air-force-1-shoes-5sj3yzy7ok) [Air Jordan 1](https://www.nike.com/au/w/jordan-1-aj85g) [Air Max](https://www.nike.com/au/w/air-max-shoes-a6d8hzy7ok) [Pegasus](https://www.nike.com/au/w/pegasus-running-shoes-37v7jz8nexhzy7ok) [Dunk](https://www.nike.com/au/w/dunk-shoes-90aohzy7ok) [Vomero](https://www.nike.com/au/w/zoom-vomero-shoes-7gee1zy7ok) [Metcon](https://www.nike.com/au/w/metcon-shoes-3yxqszy7ok) [Shox](https://www.nike.com/au/w/shox-7e8jq) Australia - © 2026 Nike, Inc. 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