Before you start pumping your favourite workout tunes, remember not to push yourself to the limit too quickly. It’s important to start slow and steady, and build up your strength each time
Do this work out twice a week and in about 30 days, you’ll start to notice how much stronger you are, how much better your balance is and how amazing your clothes look on you.
Lunges
Lunges are ideal to challenge balance and increase strength in your legs and glutes.
How?
- Start by standing with your feet shoulder-width apart and your arms down at your sides.
- Take a step forward with your right leg and bend your right knee as you do so, stopping when your thigh is parallel to the ground. Ensure that your right knee doesn’t extend past your right foot.
- Push up off your right foot and return to the starting position. Repeat with your left leg. This is one rep.
Complete 10 reps x 3 sets.
Push-ups
We dread them, but push-ups are one of the most effective bodyweight exercises.
How?
- Start in a plank position with your core tight, shoulders pulled down and back, and your neck neutral.
- Bend your elbows and begin to lower your body down to the floor. When your chest grazes it, extend your elbows and return to the start. Focus on keeping your elbows close to your body during the movement.
Complete 3 sets x 5, if that. If you can’t manage a standard push-up yet, simply drop down and do them on your knees.
Squats
Increase your lower body and core strength, as well as flexibility in your lower back and hips. Because squats engage some of the largest muscles in the body, they will burn those calories.
How?
- Stand straight with your feet slightly wider than shoulder-width apart, and your arms at your sides.
- Brace your core and, keeping your chest and chin up, push your hips back and bend your knees as if you’re going to sit in a chair.
- Dropdown with your weight in your heels until your thighs are parallel to the ground, holding your arms out in front of you. Pause for a few seconds, then extend your legs and return to the starting position.
Repeat 3 sets x 20 reps.
Standing press
This is a compound exercise, which means it utilises multiple joints and muscles at once. Great for your shoulders, it also engages your upper back and core.
How?
You need: a pair of 2 – 5kg dumbbells, depending on how you feel.
- Stand with your feet shoulder-width apart and move the weights overhead so your upper arms are parallel to the floor.
- Brace your core and begin to push up until your arms are fully extended above your head. Keep your head and neck still
- Pause and bend your elbows and lower the weight back down until your triceps muscle is parallel to the floor again.
Complete 3 sets x 12 reps.
Dumbbell rows
These make your back look toned and strengthen multiple muscles in your upper body. Choose a moderate weight dumbbell and ensure that you’re squeezing at the top of the movement.
How?
You need a pair of 5kg dumbbells.
- Start with a dumbbell in each hand.
- Bend forward at the waist so your back is at a 45-degree angle to the ground, but don’t arch it. Let your arms hang straight down. Ensure your neck is in line with your back and your core is engaged.
- Start with your right arm, bend your elbow and pull the weight straight up toward your chest stopping just below your chest.
- Return to the starting position and repeat with the left arm. This is one rep.
Repeat 3 sets x 10.
Single-leg deadlifts
A great one for balance, single-leg deadlifts need stability and leg strength.
How?
- You need A light to moderate dumbbell.
- Stand with a dumbbell in your right hand and your knees slightly bent.
- Hinging at the hips, lift your leg straight back behind you and lower the dumbbell towards the ground.
- When you reach a comfortable height with your left leg, slowly return to the starting position in a controlled motion, squeezing your right glute. Try to keep your pelvis stays square to the ground.
Repeat 10 -12 reps before moving the weight to your left hand and repeating on the left leg.
Burpees
Ah, the one we love to hate, burpees are a super-effective whole-body move that provides cardio and muscle strength.
How?
- Start by standing upright with your feet shoulder-width apart and your arms down at your sides.
- With your hands out in front of you, start to squat down. When your hands reach the ground, pop your legs straight back into a push up position.
- Jump your feet up to your palms by hinging at the waist. Get your feet as close to your hands as you can, landing them outside your hands.
- Stand up straight, bringing your arms above your head and jump. This is one rep.
Complete 3 sets x 10 reps.
Planks
Planks target both your abdominal muscles and your whole body; they stabilise your core without straining your back the way sit-ups or crunches might. Try and do
How?
- Begin in a push up position with your hand and toes firmly planted on the ground, your back straight and your core tight.
- Keep your chin slightly tucked in and your gaze just in front of your hands.
- Take deep controlled breaths while maintaining tension throughout your entire body, so your abs, shoulders, triceps, glutes and quads are all engaged.
Complete 1 set x 30-second hold to start and build up by 15 seconds each time.
Glute bridge
The glute bridge effectively works your entire posterior chain and makes your butt look good too.
How?
- Lie on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.
- Pushing through your heels, raise your hips off the ground by squeezing your core, glutes, and hamstrings. Your upper back and shoulders should still be in contact with the ground, and your core down to your knees should form a straight line.
- Pause for 1–2 seconds at the top and return to the starting position.
Complete 10–12 reps x 3 sets.
Tips
If you’re not breaking a sweat, focus on making each move more challenging by:
- Adding 5 more reps
- Adding more weight
- Adding on a jump to moves like squats and lunges
* Source: healthline.com; thebodyworkshop.co.za
