Yes, you can build strength, mobility and muscle tone at home with smart programming and the right tools. This 20-minute workout, designed by personal trainer and Cover Search 2024 finalist Lelani Loots, targets your full body using just three pieces of Trojan equipment: a kettlebell, resistance band and aerobic step.
The Workout
Complete 3-5 reps of each move (that’s one set). Do 3 sets total before moving on to the next exercise.
1. Step Lunge
Place your left foot on the step (A) Drop your right knee until it just grazes the step (B). Keep your chest tall and your gaze forward as you press through the left heel to return to standing. Switch legs and repeat.
2. Tricep Dips
Sit on the edge of the step and grip the front with your hands. Slide your bum just off the step, keeping knees bent and feet flat (A). Bend your elbows to lower your body until your arms form 90-degree angles with the floor (B). Push back up, using your triceps. That’s one rep.
READ MORE: The Best Weight-Loss Plan For You, According To Your Favourite Workout
3. Kettlebell Swing
Stand with feet slightly wider than shoulders and hold the kettlebell with both hands in front of you (A). With a slight bend in your knees, hinge at your hips and swing the kettlebell back through your legs. Thrust your hips forward, letting the momentum swing the kettlebell up to shoulder height (B). Then, engage your glutes and core at the top (C). Finally, allow it to swing back through. That’s one rep. Repeat.
4. Kettlebell Squat To Upright Row
Stand tall, feet slightly wider than shoulder-width apart, holding kettlebell (A). Drop into a squat, chest lifted (B). Stand, pulling the kettlebell up to chin, elbows leading the movement (C). Lower back into the squat. Repeat.
5. Russian Twists
Sit on the floor with legs extended, then lean back slightly into a V-shape. (A). Holding the kettlebell, twist your torso from side to side, (B) keeping your legs stable and your core switched on.
READ MORE: This Full-Body Kettlebell Workout Is Your Go-To In A Packed Gym
6. Resistance Band Deadlift
Step onto your resistance band and loop it around your neck or grip it tightly at shoulder height (A). Hinge at the hips (B), flat back (C), then stand tall. Squeeze your glutes at the top and control the descent.
Trainer Tip: Increase your weights or resistance band as you get stronger.
6. Resistance Band Bicep Curls
Stand hip-width apart with the resistance band under your feet. Grab both ends (A) and curl upwards, keeping elbows close to your sides (B). Lower slowly.
Trainer Tip: If your band’s too heavy, opt for a medium or lightweight version to complete full reps with control.
7. Step Ups
Start with one foot on the step, the other on the floor (A). Push through standing leg to lift back knee up (B). Step down, then repeat, alternating legs.
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