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    This 15-Minute Full-Body Workout Is Perfect For Beginners

    If you’re looking to challenge your entire body — I’m talking legs, butt, core and arms — in minimal time, I’ve totally got you with a 15-minute full-body workout that’s perfect for beginners and experienced exercisers alike. This routine features compound movements that combine more than one exercise, so you’re really going to get a lot of bang for your fitness buck.

    Time: 15 minutes

    Equipment: Dumbbells

    Good for: Total body

    Instructions: Complete the reps as indicated, then immediately continue to the next exercise. Once you’ve finished all five moves, repeat the circuit from the beginning. Do a total of three rounds. To build strength, I recommend doing this routine one or two times a week and warming up with a few dynamic stretches.

    Full-Body Workout by Betina Gozo

    Squat To Overhead Press

    How to: Stand with your feet hip-width apart and a dumbbell in each hand resting on top of your shoulders, palms facing each other. Sit your hips back and lower down until your thighs are parallel to the ground. As you rise back up, press the weights directly overhead until your arms are completely straight, biceps by ears. Bring the weights back to your shoulders as you lower into a squat. That’s one rep. 

    Complete 15 reps, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Plank Row On Knees

    How to: Place two dumbbells on the floor shoulder-width apart. Assume a kneeling-plank position, forming a straight line from your knees to your head. Grasp the dumbbells so your hands are elevated off the floor without creasing your wrists. Slowly, pull the left dumbbell to the side of your lower rib cage — your elbow should be pointed up and back. Keep your body stable as you lower the dumbbell back to the floor with control. Then repeat on the other side. That’s one rep.

    Complete 10 reps on each side, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Lateral Squat With Curl

    How to: Start in straddle position with hips wider than your shoulders, feet flat, toes facing forward. Hold a dumbbell in each hand, arms bent, palms facing one another. While keeping the left leg straight, shift your weight over your right heel and sit your hips back until your right thigh is parallel to ground. As you lower down, extend your arms and bring the weights to frame your right knee. Drive through your right heel to push yourself back to stand, and curl the dumbbells toward your shoulders. That’s one rep. Complete 10 reps on each side, then continue to the next move.

    RELATED: This Quick 15-Minute Morning Workout Is The Wake-Up You Need

    Full-Body Workout by Betina Gozo

    Standing Low To High

    How to: Stand with your feet shoulder-distance apart holding a single dumbbell in your hands. With control, lower the weight down and to the outside of your left knee while slightly bending at your hips and internally rotating your right knee (heel raised) so it faces toward the left. In one fluid motion, reverse the movement and continue rotating your torso to the right, pivoting your left leg inward and lifting your left heel. That’s one rep. Complete 10 reps on each side, then continue to the next move.

    Full-Body Workout by Betina Gozo

    Leg Drop With Dumbbell Above Chest

    How to: Lie on your back with a dumbbell held in between your hands and extend your arms. (Think wrists over chest NOT your face.) Lift your legs up directly over your hips. Lower your left leg down as low as you can go without your lower back arching up off the mat. Return to start, and repeat on the other side. That’s one rep. Complete 10 reps, then repeat the circuit from the top.

    This article was originally published on www.womenshealthmag.com  More

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    What Are Tissue Salts And What Do They Do for You?

    With the pressures of fast-paced living, stress and less-than-perfect nutrition, it’s no surprise that our bodies sometimes feel out of sync. Add the constant battle against bacteria, viruses, pollution and injury, and you’ve got a recipe for cellular chaos. Our bodies work hard to stay balanced, often using up essential minerals faster than we can replace them through diet. That’s where Natura Tissue Salts come in—a natural and gentle way to help restore your bounce and boost your well-being.

    What Are Tissue Salts?

    Developed in the 19th century by Dr. Wilhelm Schüssler, tissue salts are small doses of 12 essential minerals that help correct imbalances and support healthy cellular function. These salts work by enhancing nutrient absorption, which in turn supports overall health.

    Why Your Cells Need Tissue Salts

    Your cells are crucial to keeping your body running smoothly, but when they’re lacking essential nutrients, they can’t perform at their best. Tissue salts help replenish these nutrients, improving nutrient absorption and helping your cells function optimally.

    Benefits and Usage

    Tissue salts provide essential nutrients to your cells, helping to maintain overall health. Available in small, easy-to-dissolve tablets made from a lactose base, they’re convenient and effective. For immediate concerns, take a dose every half hour; for long-term issues, once or twice a day is usually enough.

    The 12 Tissue Salts

    Calc Fluor: Think of this as your elasticity buddy – keeping your tissues strong and flexible.

    Calc Phos: The bone and teeth superstar, crucial for growing kids and anyone recovering from illness.

    Calc Sulph: Your go-to for clear, glowing skin.

    Ferrum Phos: The immune booster that’s perfect for fighting inflammation.

    Kali Mur: Say goodbye to mucus and phlegm with this congestion reliever.

    Kali Phos: The nerve-soothing champion that helps with stress and fatigue.

    Kali Sulph: Keeps your skin and mucous membranes in top shape.

    Mag Phos: A lifesaver for muscle pains and cramps, especially for athletes.

    Nat Mur: Balances moisture levels and supports emotional well-being.

    Nat Phos: Your stomach’s best friend, keeping acidity at bay.

    Nat Sulph: Supports liver function and helps eliminate excess water.

    Silicea: The body’s natural cleanser, flushing out unwanted materials.

    Trusted by Natura

    Natura has been a trusted provider of tissue salts since 1966. Their products come in handy purple glass bottles, perfect for tossing in your bag or pocket. Each bottle has 125 tablets, enough for a month’s supply if taken daily. Natura Tissue Salts are suitable for all ages and easy to administer due to their pleasant taste.

    A Word on Lactose Intolerance

    If you’re considering Natura Tissue Salts for their incredible health benefits, it’s important to know they are made with a lactose base. Always listen to your body and consult a healthcare professional if you’re unsure.

    For further information on the Natura Tissue Salts range, please visit the Natura website. 

    **WH Partnership More

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    Fix Your Running Stitch Instantly With This Crazy Simple Trick

    You know the feeling only too well… you’re on track for a PB in your five-kay. Your legs are feeling strong and you just passed that woman with a pram who beats you every Saturday. And then, out of nowhere, you feel a sharp pain in your side. You try to ignore it, but it builds and twists and next thing you know, you’ve totally lost your rhythm. And that elusive PB. Sound familiar?

    Stand Straight, Run Faster

    Now for the good news: The fix for your stitch could be as simple as tweaking your posture. Crazy, right? But it’s true. Research in the Journal of Science and Medicine in Sport found that people who round their upper backs are more prone to these crippling cramps and feel more intense discomfort. A hunched posture may compress the nerves that run along your spine and into your tummy, making them more sensitive to pain, says lead researcher Dr Darren Morton. Exercising may irritate those already tuned-up nerves.

    READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

    Fix The Stitch

    Use these two steps to get rid of that irritating pain and get back on your game.

    STEP 1: Do a hunch check: stand sideways in front of a mirror and compare your posture with this diagram. If you line up with the red, your posture needs work.

    READ MORE: Can Wearing Wrist Weights On A Walk Really Tone Your Arms? We Asked A Fitness Expert

    STEP 2: Need to realign? Gently correct the bend with this stretch: lie on the floor and place a towel folded or jersey to 10cm thick under your shoulders (perpendicular to your spine); clasp your hands behind your head. Lie on the towel for 30 seconds; sit up for 30 seconds. Repeat three times.

    Want more? Here’s how to determine common aches and pains from running. Plus, the best running shoes for every distance. More

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    This Quick 15-Minute Morning Workout Is The Wake-Up You Need

    This quick 15-minute morning workout ticks a few boxes: it starts off gentle, then kicks into gear with some moves that’ll get your heart revving just enough to kick-start your day.

    And yes, working out in the morning is a great idea. “If you work out before your day distracts you, your chances of exercising regularly go way up,” says sports scientist Dr Cedric Bryant. And a.m. sweating can make you sharper all day: “Exercise enhances the secretion of neurotransmitters,” says Bryant. Neurotransmitters are the body’s mail service, sending communication throughout the body. So by enhancing this process earlier in the day makes for better, sharper focus. Wake your body up with this 15-minute morning workout routine, created by exercise physiologist Suzanne Meth.

    The 15-Minute Morning Workout

    Warm-up and cool down by jogging on the spot for two minutes. Then perform these moves, doing each for 30 seconds, then repeat on the other side of your body before moving on to the next move.

    Watch one of our staffers perform this 15-minute morning workout:

    [embedded content]

    READ MORE: This Powerful Bodyweight Workout Tones It All – Fast

    1/ Cat-cow

    Wakes up your core

    A. Get on all fours with your hands in line with your shoulders and your knees beneath your hips.

    B. Inhale, lifting your head and tailbone so your spine arches slightly towards the floor.

    C. Exhale as you tuck your tailbone under, curl your back upward, and let your head hang towards the floor. That’s one rep. Do 10, moving smoothly between positions.

    2/ Split squat

    Wakes up your hips, glutes and thighs

    A. Stand with your feet shoulder-width apart and your arms at your sides or hands on your hips.

    B. Step back with your left foot and sink into a lunge until your front knee is bent 90 degrees.

    C. Push back up, keeping both knees slightly bent.

    D. Continue the up-and-down movement with the left leg for 30 seconds; change legs and repeat.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    3/ Burpee pop-ups

    Wakes up your triceps, chest, glutes, hamstrings and quads 

    A. Stand with your feet hip-width apart.

    B. Squat down and place your hands on the floor directly in front of your feet.

    C. Jump your feet back and land in a push-up position.

    D. Do one push-up, then jump your feet back towards your hands and return to standing. Do as many reps as you can in 30 seconds. Rest for one minute, then repeat.

    4/ Leaning side plank

    Wakes up your obliques

    A. Stand with your left side a few centimetres from your bed.

    B. Bend your left elbow 90 degrees, lean towards the bed and place your forearm on the edge of the mattress, stretching your legs into a side plank position (your bed’s unstable surface will make this move super-difficult).

    C. Rest your right arm on your side. Hold the position, with legs stacked, for 30 seconds. Repeat on the other side.

    Shake up your routine with these workouts: More

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    Try This Easy One Pot Chicken, Basil And Tomato Orzo Recipe For Dinner Tonight

    Winter is on its way out, but our hunger for cosy, comforting meals isn’t going anywhere. Our friends at Krazy Kiwi Kookbox have delivered the perfect comfort dish with their Chicken, Basil & Tomato One Pot Orzo recipe. And here’s the kicker: you only need one pot! We’re all about the convenience of whipping up a delicious, flavour-packed meal in minutes while cutting down on cleanup. Total win, right?

    Reasons Why We Love Cooking With Orzo

    It’s a versatile grain: Orzo can be used in soups, salads, casseroles, or as a main dish, making it a kitchen staple.

    Low in fat: Orzo is naturally low in fat, making it a lighter choice for comfort food.

    Quick to cook: Cooks in about 10 minutes, perfect for quick meals.

    Chicken, Basil & Tomato One Pot Orzo Recipe

    This recipe is hitting all the right spots with this classic combination of ingredients.

    Chicken, Basil & Tomato One Pot Orzo

    Krazy Kiwi Kookbox

    The team at Krazy Kiwi Kookbox have put together the perfect Winter Warmer Comfort food recipe that is not only easy to make but hits exactly the right spot.

    Course Main Course

    200g orzo400g deboned chicken thighs50g butter15ml olive oil1 garlic clove500ml chicken stock100ml dry white wine150g cherry tomatoes1 tin crushed tomatoes10ml dried mixed herbs2ml red pepper flakes20g basil50g cream cheese50g parmesansalt and pepper
    Heat a deep pan to medium-high heat with a dash of oil.Season the chicken with pepper and half the mixed herbs.Add the chicken to the hot pan and fry for 3-4 minutes, turning once. Transfer the chicken to a plate and return the pan to heat.Add the garlic and cherry tomatoes and fry for 2 minutes. Shake the pan often to prevent the tomatoes from sticking to the bottom of the pan. Transfer the tomatoes to the plate with the chicken.Return the pan to medium heat and add the butter, remaining mixed herbs, red pepper flakes and the orzo.Fry the orzo for 2 minutes, stirring constantly.Place the chicken into the pan and add the crushed tomatoes and white wine.Rinse the tin with stock and pour into the pan.Stir to lift any stuck-on bits from the bottom of the pan.Add the remaining stock and stir once. Reduce the heat to medium-low and simmer until all the liquid is absorbed and the orzo is tender, but not mushy.Stir in the cream cheese and cherry tomatoes.Shred the basil leaves and add to the pot.Top with grated parmesan and season with more pepper if necessary.

    Keyword pasta

    More Recipes To Try: More

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    The Best Running Shoes For 5k, 10k And 21k

    You’ve started your running journey and you’ve just signed up for a new race when it hits you: do you have the best running shoes for that distance? Right now, they might be feeling a little thin after all that training.

    Believe it or not, the right shoe for your distance does more than get you a new PB. Wearing the right shoes can prevent injury, since the best running shoes for you supports your unique gait, offers the right cushioning and can handle the lengths you want to go. When picking a shoe, think about your distance, terrain and the technical aspects of the shoe. We’ve got all that info right here.

    Here, we’ve rounded up top trainers for different distances, and are dishing intel on how to know if the shoe you like is right for that distance.

    The Best Running Shoes For A 5K

    Whether you’re just starting out (good for you!) or want to speed up your 5K with speed drills and hill sprints, look for a shoe with less height but sufficient cushioning since this supports your weight but also allows you to run more naturally. These new shoes have stacked soles but are light and built with speed in mind.

    On Cloudsurfer 7

    Heel drop: 10mm | Cushion: Moderate | Pronation: Neutral | Price: R3 399  | Weight: 205g

    A pronounced forefoot rocker forces your foot onward with each strike, propelling you forward. As your feet hit the ground, the CloudTec Phase® midsole collapses in sequence, creating a smooth roll from heel to toe. They’ve also kept the environment in mind: their dyeing process requires 90% less water and the total recycled content is 30%.

    PUMA Deviate NITRO™ 3

    Heel drop: 10mm | Cushion: Plush | Pronation: Neutral | Price: R3 799  | Weight: 236g

    Made for everyday runs with extra oomph, this shoe features PWRPLATE technology that stabilises the midsole but also allows your foot to be pushed forward when your foot touches the ground. The cushioning is made from NITRO™ foam, a nitrogen-injected foam that adds a bouncy response to each strike. More than that, for a shoe with a 10mm drop, it feels incredibly stable.

    HOKA Rocket X 2

    Heel drop: 5mm | Cushion: Plush | Pronation: Neutral | Price: R5 250  | Weight: 193g

    HOKA has redone their propulsion carbon fibre plate and sandwiched it between two responsive layers of foam. You’ll notice a reduced drop at the heel with a chunky support in the midsole. They’ve purposefully put the foam in strategic zones so you get the support where it’s needed.

    Reebok Floatzig 1

    Heel drop: 6mm | Cushion: Medium | Pronation: Neutral | Price: R2 799  | Weight: 277g

    This incredibly popular shoe makes for a springy, fast run. The lightweight foam is sectioned off, making it more flexible when your feet curve while running. A full-length carbon rubber creates a firm outsole, with some extra cushioning in the midsole. This is an excellent option if you’re new to running and it’s specifically designed to get people pounding the pavement. Plus, it’s a great price.

    READ MORE: The 8 Greatest Smartwatches And Trackers To Elevate Your Health and Fitness

    The Best Running Shoes For A 10K

    Now that you’re logging longer distances, you’ll need a shoe with a bit more cushioning and extra durability. Try and find a light shoe – you’ll reduce significant energy when you’re not dragging your shoes along.

    Under Armour Infinite Pro Breeze

    Heel drop: 8mm | Cushion: Medium | Pronation: Neutral/Supination | Price: R3 499  | Weight: 326g

    This shoe is light and springy, making for a fun run. As you log longer distances, the breathable upper is a welcome feature, as is the 3D-moulded sock liner that cradles your foot for comfort. UA HOVR™+ cushioning reduces impact, returns energy & helps propel you forward. The outsole is made to handle things in the long run.

    Nike Zoom Fly 5

    Heel drop: 10mm | Cushion: Medium | Pronation: Neutral/Pronation | Price: R3 500  | Weight: 242g

    A nice, stacked heel ensures you’re supported through a 10km run and beyond. A carbon-fibre plate sits inside the shoe, offering extra propulsion. They’ve reworked the foam in the midsole, making it lighter but also more responsive. If you’re a pronator, this might work for you: the forefoot and heel have wider bases for more stability and the banana-like shape raises to create a healthy arch.

    Hoka Cielo X1

    Heel drop: 7mm | Cushion: Firm | Pronation: Neutral | Price: R5 750  | Weight: 264g

    Yes, it’s a stable foam that feels closer to the ground, but this goes the distance with speed. The resilient two layers of PEBA midsole provide a bouncy feel with energy return. Between those layers sits a winged carbon fibre plate that widens the surface area on the rebound. The rocker shape creates constant forward propulsion with every step.

    Saucony Ride 17

    Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R3 500  | Weight: 250g

    For soft, plush rides, this shoe might be your fave. The PWRRUN+ foam, their softest-feeling foam that’s plush and springy, is paired with higher sidewalls to provide extra stability. The upper is a breathable mesh, which is important for long runs and the outsole is durable and protective. It’s also vegan and contains recycled materials.

    READ MORE: 5 Signs You’ve Bought The Wrong Running Shoes

    The Best Running Shoes For 21k+

    For 21km runs, personalised comfort is the name of the game. At this stage, you’ll know what kind of cushioning you like and the stability you need. Nonetheless, a long-distance running shoe should carry you through race training and all 21K races going forward, so look for durable outsoles and reinforced uppers.

    adidas Adizero Boston 12 Sanlam Cape Town Marathon

    Heel drop: 7mm | Cushion: Medium | Pronation: Neutral | Price: R2 999  | Weight: 216g

    This shoe, created especially for the 2024 Sanlam Cape Town Marathon, sits at a very reasonable price point while adding vooma to your runs. The ultra-light mesh upper guarantees breathability, while the Lightstrike Pro cushioning feels light and responsive underfoot. As per usual, adidas uses a Continental™ Rubber outsole, which ensures grip in all conditions and is very durable. It features at least 20% recycled materials. 

    New Balance FuelCell SuperComp Elite v4

    Heel drop: 4mm | Cushion: Plush | Pronation: Neutral | Price: R5 399  | Weight: 188g

    Save this one for race day when you’re chasing a new PB. The thick, soft heel keeps every strike ultra cushioned and a thinner, snappier carbon fibre plate gives you a springy energy return. It’s also got that rocker feel that transitions from heel to toe very naturally. And, it’s incredibly light.

    Asics Gel-Nimbus 26 PLATINUM

    Heel drop: 8mm | Cushion: Plush | Pronation: Neutral | Price: R4 000  | Weight: 262g

    This shoe, made for long-distance runs, offers a lightweight ride that feels soft but remains durable. To reduce the impact of running on your joints, Asics uses their GEL™ Technology in the front and rear. They’ve added in an improved midfoot, a knitted upper that’s supportive inside. For those looking for a supportive shoe, this one has earned the American Podiatric Medical Association (APMA) Seal of Acceptance – meaning it’s good for your feet.

    Brooks Ghost 16

    Heel drop: 12mm | Cushion: Medium | Pronation: Neutral | Price: R3 050  | Weight: 241g

    Despite the thick sole, you’ll find this shoe to feel incredibly light, thanks to the nitrogen-infused DNA LOFT v3 midsole, which cushions comfortably. With a spacious toebox for wider feet and a durable outsole using recycled silica, this would last for a variety of distances. The wider toebox is also supported by the wider soles at the forefoot, which provides good stability.

    READ MORE: Tried & Tested: New Running Shoes From Asics, PUMA, Salomon & Under Armour

    Michelle is the features editor at WH. She’s immensely curious about the world, passionate about health and wellness and enjoys a good surf when the waves are good. More

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    6 Running Pains — And How To Treat Them So They Never Come Back

    Got some aches and pains from running? Here’s how to determine just what damage you’ve done…

    As any runner knows, running is a lifestyle. Unfortunately, injuries have been known to sideline as many as 50 percent of runners each year, per studies. That’s a whole bunch of unhappy people… That’s why we’ve sourced the ultimate guide to your ache or pain, so you can remedy it the right way – and ensure it doesn’t return to haunt you the next time you hit the trail or the streets.

    When is running pain a problem?

    Some pain is normal when you first start running (remember those first few weeks, guys?), but look out for things that change how you move, says sports doctor and marathon-runner, Dr Jordan Metzl. “If you’re running differently because your knees or hamstrings hurt, have it checked out,” he advises.

    And see your doctor if you have running pains that lasts longer than a few days or keeps you up at night – especially if you spot it on this chart of common culprits. From runner’s knee (or the more scientific patellofemoral pain syndrome, a soreness under your kneecap) to shin splints, iliotibial band syndrome (a lesser-known syndrome that involves pain on the outside of the knee), good old plantar fasciitis, Achilles tendinitis and the dreaded stress fracture, we’ve got you covered.

    Common Running Pains And Treatments

    1. Runner’s Knee

    Spot it: Soreness under your kneecapLikely culprit: Weak or inflexible hips or quadsPrevent it: Strength-train twice a week; foam-roll your hips and thighs.Treat it: Ice for 15 minutes post-run; take ibuprofen or another anti-inflammatory.

    READ MORE: The Beginners Guide To Foam Rolling Correctly

    2. Shin Splints

    Spot it: Achy pain in the lower legs, usually the inside.Likely culprit: Too much training too soon – or a quirk in your body structure – overloads your bones and muscles.Prevent it: Build up slowly; focus on a quick turnover or cadence (180 steps per minute).Treat it: Cross-train and ice. More stable shoes may prevent inward rolling. NB: see a physiotherapist if you have pain in the front of your shinbone.

    3. ITBS

    Spot it: Pain on the outside of your knee soon after starting a run.Likely culprit: Inflammation of the thick band of connective tissue that runs from your hip to just below your knee.Prevent it: Stabilise your hips by training your core and butt.Treat it: Foam-rolling just above your knee for three minutes on each side daily. NB: Visible swelling or a clicking sound.

    READ MORE: Sculpt A Great Butt With This Home Booty Workout

    4. Plantar Fasciitis

    Spot it: Heel pain, notably first thing in the morning.Likely culprit: Connective-tissue inflammation on the bottom of your foot.Prevent it: Foam-roll your calves; strengthen your feet by wearing less supportive shoes when not running.Treat it: Ice; use a golf or tennis ball to massage the bottom of your foot.

    5. Achilles Tendinitis

    Spot it: Ache or pain on the tendon behind your ankle.Likely culprit: Tight calves pull on the tendon.Prevent it: Foam-roll your calves; strengthen them with eccentric raises (stand on a step or curb, then lift and lower your heels).Treat it: Cross-train, ice and anti-inflammatories. NB: crunchiness or a lump.

    READ MORE: The Only Half-Marathon Training Plan You Need Per Run Coaches

    6. Stress fracture

    Spot it: Pain in the lower leg, foot, shin, or groin that doesn’t decrease.Likely culprit: Stress leads to a hairline bone break.Prevent it: Build up slowly; make sure you get enough calcium and vitamin D.Treat it: NB always see a doctor for a fracture.

    New to running? Check out this strength and cross-training workout to improve your running. Plus, 18 new running shoes to help you run faster and further. More

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    Sculpt A Great Butt With This Home Booty Workout

    There are many reasons to do this home booty workout: sitting all day? You’ll need this. Chasing a new PB? This booty workout is for you. Want to grow those glutes? Right this way! And it matters more than aesthetics: a stronger butt creates more stability and lessens back pain. In short, your booty was made for so much more than sitting on the couch.

    Why Sculpting A Great Butt Matters

    Did you know your glutes are the biggest muscles in your body? That means keeping them firm and toned doesn’t just look great in jeans, it also spikes your overall fat burn. What’s more, having strong, capable glutes will help you do pretty much everything better, from walking up stairs to running a faster 10-kay. This booty workout by trainer Angelique van der Linde will help you sculpt your booty and boost your mood. Sign. Us. Up.

    How To Do This Home Booty Workout

    The workout is divided into two stations, each comprising three strength moves and a cardio finisher. You’ll spend three rounds at each station.

    Do station 1 as a circuit, moving directly from one move to the next.

    Once you’ve done all three moves at station 1, end the round with the cardio kicker, then start at the top again.

    You’ll notice the number of reps decreases with each round. Once you’ve done all three rounds of station 1, move on to station 2, following the same pattern. Get ready to feel that booty burn!

    You’ll need: A broom; 5L water bottle or large protein tub

    READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”

    Booty-Building Tips

    Want to up the ante? How you structure your workout can make a difference. For extra burn, alternate between slow, weighted sets and high-tempo bodyweight sets. So you’ll do one set with weights, performing the number of reps indicated slowly and focusing on creating a strong mind-muscle connection. Then, on the next set,  drop the weights, up the tempo and increase the reps, doing as many as you can with good form.

    The Home Booty Workout

    [embedded content]

    READ MORE: 6 Workout Moves You Can Actually Do With Your Dog

    Station 1

    REPS: 15, 12, 10 CARDIO KICKER: 30 Mountain Climbers

    1A: Broom Squat

    You can make this move more challenging by hanging weights off the ends of your broom, like identical water bottles. Just be sure to secure them properly!

    1B: Squat With Water Bottle Overhead

    If 5 litres of water is too heavy, drink (or empty) some of the water until your bottle reaches a comfortable weight. You know what we say in fitness: Hydration, hydration, hydration!

    1C: Plié Squat

    You’ll need your water bottle for this one again. Make sure your feet are turned outwards and squeeze that booty!

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. Then, move on to Station 2.

    READ MORE: What You Really Need To Know About Running For Weight Loss, According To Experts

    Station 2

    REPS: 15, 12, 10 CARDIO KICKER: 30 Skips or Star Jumps

    2A: Broom Alternating Lunges

    No need to power through these at pace. Move with control and focus on your body alignment. You’re aiming for a ninety-degree angle as you sink into your lunge. Too shallow and you won’t reap the booty benefits; knee too far forward and you’ll put pressure on the joint.

     2B: Single-leg Deadlift

    Keep toppling over? Tighten your tummy, squeeze your glutes and plant your standing leg. You should feel both butt cheeks switching on. This will help your balance and boost your burn as well!

    2C: Lateral Leg Raise

    This will hit your booty from the sides to round out your results. If you experience knee pain or you struggle with squats, strengthening the muscles on your outer thighs might help.

    Next up:

    Add the cardio finisher, then repeat the circuit until you’ve completed three rounds. And you’re done!

    Bookmark these workouts next: More