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    This Is Exactly How You Can Join The FREE adidas Runners Club RN

    Struggling to stick to a running routine? Perhaps you’re plateauing and need some motivation? Ready to smash that next PB and need a little help? Or maybe you’re just getting started and need to find your tribe? No matter your “why”, we know your “how”; the adidas Runners running club.
    What Is adidas Runners?
    It’s a free global community of passionate runners of all ages and abilities, united by an ambition to become better athletes through the power of sport, friendship, and commitment.
    What began in Berlin has now grown into an international movement. There are now more than 70 adidas Runners communities around the world including in Johannesburg, Cape Town and Durban. What a win!

    When Do They Meet?
    The adidas Runners communities meet weekly to run the streets of their city and connect with fellow athletes.
    Why Should I Join?
    adidas Runners is driven by the transformational power of community. It’s completely free to join and in addition to your running goals being supported, you’ll also get access to expert advice on mindset, nutrition, recovery and gear.
    Plus, the science supports you joining a running club. Studies have shown that being accountable to another person is a big factor in adhering to your training plan.
    Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout intensity by as much as 200%. And thanks to adidas Runners you’ll not only be surrounded by a tribe of people just like you, you’ll also get access to people who’ve been there, done that and can give you all the tips and advice. Why yes, that is Gerda Steyn below.

    How Do I Join The adidas Runners Running Club?
    You can find your nearest adidas Runners community on Instagram, Facebook or by visiting www.adidas.co.za/adidasrunners.
    Need A New Pair Of Kicks?
    Next time you’re at an adidas Concept Store, enquire about setting up a free foot scan, done by an adidas tech rep, to help you make the right decision for your next pair of running shoes.
    READ MORE: adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

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    Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First

    Lots of jumps and twists with little rest can torch kilojoules and rev your metabolism. But they can also lead to sloppy fitness form, says corrective exercise specialist Michael Rosengart. Combined with extra pressure on your joints from the explosive moves, this leads to a spike in joint instability, as well as all-caps pain – knee pain (from cartilage damage), torn ligaments, shoulder pain (due to a tear or impingement) and chronic lower-back problems.
    READ MORE: 5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout
    Offset all that impact with this prep sesh from Rosengart before every class. By focusing on the joints that take the most hits, you can bang out more reps with less strain and at a faster pace, he says. Win-win.
    1. Wall Foot Stretch
    Why: This move helps activate the muscles and stimulates bloodflow, leading to a better workout and legs with a can-do attitude.
    How to: Stand near a wall with the toes of one foot a few centimetres up the wall and your heel on the floor. Step towards the wall, keeping your foot flexed, to stretch your ankle and calf. Hold for 30 seconds, then repeat on the other side.
    2. Squat Hold
    Why: Squats employ your back, core, butt and of course, quads. Prep them before hand with a weights-free hold to alert them to the impending action.
    How to: Stand with feet hip-width apart. Push your hips down and back until your thighs are parallel to the floor. Hold for 10 to 30 seconds, then reverse the movement to return to start. Do three to five reps.
    READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
    3. Single-Leg Deadlift
    Why: On one leg, your sense of balance is challenged, along with your core.
    How to: Stand with one knee bent and lift your other foot off the floor. With a flat back, hinge at your hips and lower your torso as you lift your raised leg in the air. Reverse to return to start; do five reps. Repeat on the other side.
    Want more? These are the 10 best bodyweight abs exercises of all time. Plus: everything you need to know about the viral 12-3-30 treadmill workout on TikTok.
    This article originally appeared on www.womenshealthmag.com

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    What Is The Pescatarian Diet — And Is It Even Good For You?

    Honestly, who can keep track of all the ‘tarians that exist these days? There are vegetarians, flexitarians, pescatarians. Don’t even get me started on pegans. But seriously—which one is best if you can’t give up spicy tuna rolls?
    Basically, if you like the idea of slashing your meat intake but have a LTR with salmon, the pescatarian diet may be for you. People who follow the plan eat a wide variety of plant-based foods, like fruits, vegetables, legumes, whole grains, and nuts—plus fish and seafood.

    Whether you eat dairy and eggs on the pescatarian diet is up to you. Some keep them in their weekly rotation, while others opt out. Totally off the table: red meat, poultry and pork.
    This might sound similar to the popular Mediterranean diet, but there’s one major difference: Red meat is allowed (in moderation) on the Med diet. You’re also supposed to avoid packaged foods on that plan, while the pescatarian diet doesn’t have a specific policy on store-bought stuff. Otherwise, there’s a lot of overlap: Seafood, fresh produce, and plant-based proteins are mainstays of both eating plans.
    Is going pescatarian healthier than other diets?
    Unless you can’t live without steak, there’s a lot to love about the pescatarian diet. “You’ll reap the nutritional benefits of a plant-based diet, as well as the nutritional benefits of fish and seafood,” says Emily Kyle, a registered dietician
    Basically, pescatarians get all of the antioxidant- and vitamin-rich produce vegetarians do, while also getting some nutrients (like complete proteins and omega-3 fatty acids) from seafood that are harder to take in on a strictly plant-based diet.
    For example, while many vegetarians and vegans may struggle to get their fill of vitamin B12 (found primarily in animal protein), “pescatarians are able to meet their daily requirements for B12 with a single serving of most fish varieties,” says Georgia Rounder, a registered dietician.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    Also key: Seafood is one of the best sources of heart- and brain-healthy omega-3 fatty acids. “Omega-3 fatty acids may decrease inflammation in the body and lower both blood pressure and triglycerides,” says Rounder. You can get omega-3s from plant-based sources like flaxseeds, but it’s harder than just eating an order of salmon and calling it a day.
    “This diet has also been associated with decreasing the risk for other chronic diseases, including diabetes, dementia, and depression,” adds Rounder, thanks to the boost of omega-3s you get when fish is your main source of protein.
    Other people, of course, choose it for sustainability reasons, animal-rights concerns, or just personal preference, adds Kyle.
    Can the pescatarian diet help with weight loss?
    The jury is still out about any particular diet that champions sustainable weight loss. But eliminating a lot of meat can help create a caloric deficit that would lead to weight loss, especially when the diet is supplemented with vegetables.
    One literature review of studies that evaluated vegetables in weight loss found that “a higher vegetable consumption in a healthy diet may prove beneficial for weight loss in overweight adults.”   So if your aim is to lose weight, watch that your fish consumption doesn’t take the place of consuming a variety of vegetables and fruits.
    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    What about all that mercury tho?
    One important thing to keep in mind: Being pescatarian doesn’t mean you have to load up your plate with fish each meal—you can actually eat a carnivorous diet and consume more fish (and more mercury) than someone who’s pescatarian. But if you do consume a lot of seafood—regardless of which diet you follow—you’ll want to avoid eating high-mercury fish all day every day to minimise your risk of mercury poisoning.
    Eat swordfish, tilefish, King Mackerel, and large quantities of tuna in moderation, says Rounder—especially if you’re pregnant or breastfeeding.
    That said, low-mercury seafood options, including canned light tuna, cod, clams, salmon, and hake are generally less of a cause for concern. “The most common fish that we eat on a daily basis are [low in mercury], meaning that in general the pescatarian diet is safe for most individuals,” says Kyle.
    READ MORE: This BBQ Pulled Pork Tortilla Recipe Is Delicious And Freezes Well For Meal Prep
    Whether you’re pescatarian or not, The American Heart Association recommends eating two servings of fish a week. And mix it up so that you’re eating a variety of seafood—that will further reduce your risk of consuming too much mercury.
    The bottom line: Go ahead and try the pescatarian diet if you’re interested. For most people, the health benefits of eating a plant-based diet plus fish far outweighs the potential risks.
    This article was originally published on www.womenshealthmag.com 

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    5 Absolutely Insane Body Benefits Of A Spin Class

    Indoor cycling has changed the exercise game as it boomed into a fitness culture worldwide. Indoor high-intensity spinning classes that promised a meditative experience exploded all over the U.S., with people swearing by the benefits of a spin class extending past body gains.
    Young or old, fit or not, the benefits of a 40-minute spin class promise to burn that fat, prevent unwanted injury and tone those muscles all in one. Writer Grethe Swart put it to the test by taking five 40-min classes per week, and the results are pretty astonishing…
    1. Say Goodbye to 500 calories (2 000kJ) in 40 minutes
    Not everyone enjoys running for hours on a treadmill in the hope of shedding that guilty weight. According to Spinning Instructor News, the average individual is likely to burn up to 500 calories (or 2 000kJ) during a 40-minute spinning class! (That’s roughly four cupcakes that are ditched for good). Translation: going to spin class regularly can help burn calories to lose weight.
    2. Lower risk of injury and embarrassment
    Training on a stationary bicycle ensures a low-impact workout that’s far easier on your joints and reduces the risk of injury. Bonus: apart from avoiding embarrassment (after tumbling off the treadmill a la Taylor Swift), you’ll also look super-professional and in control of your workout (All hail stationary equipment!).
    READ MORE: This Is Exactly How You Can Join The FREE adidas Runners Club RN
    3. Less thinking, more fun!
    Gone are the angst-riddled nights of planning your workouts… and never sticking to them – there’s that guilt again. Not only does a 40-minute spin class save you time, but it also allows you to free your mind and transport your body to a peaceful place, without having to look at a piece of paper and lose count of those reps. Your sole task? Listening to the voice of the instructor, who serves both as a therapist and personal trainer – another two-for-one win! Everyday obstacles can now be tackled effectively after a powerful 40-minute workout that doubles as a stress release.
    READ MORE: Quick HIIT Warm Up: Blast More KJs By Doing These 3 Moves First
    4. All-in-one exercise
    Spin classes are usually divided into four types of exercises: speed, endurance, power and combination, which are scheduled throughout the week on different days and at different times. This allows you to integrate all the important aspects of training into your weekly fitness regime without having to switch equipment or ask the regulars for help (all the time). For best results: mix it up! This way, boredom can’t touch your fun workout.
    READ MORE: Why A Boxing Workout Is A Quick Route To A Shredded Body
    5. Firmer everything!
    Once committing to the spinning regime, your entire body will slowly but surely start to firm up. A spin class is an ace low-impact high-intensity interval training (HIIT) class,  meaning you’ll fry fat by cycling, melt away the kilojoules and build muscles – all at the same time! According to Spinning.com, a 40-minute indoor spinning class class targets the large muscle groups (calves, hamstrings and thighs) in your legs to shape up fast, whilst strengthening the abdominal muscles, necessary to maintain your upper body rhythm.
    If 40 measly minutes come with this many advantages, then spinning is winning! Great minds ride a bike #JustSayin’

    READ MORE ON: Fitness Fitness Advice Spinning More

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    Why A Boxing Workout Is A Quick Route To A Shredded Body

    We’ve seen many a Rocky montage: the boxer, down on his luck, needs a win in the upcoming fight. Cue inspirational music and skipping sequences, early morning runs, sweat pelting on the floor. We get it: training to get fit in the ring is hard work. But so is actual boxing. 
    Anyone who’s ever had just one minute at the bag will tell you: one minute feels like a century when you’re punching. But why is that? Why is merely swinging your arms at a bag such a tough workout? Of course, a tough workout that gets your heart beating as fast as a boxing workout will create a shredded body. Here’s exactly why the sport is such a great shortcut to Shred Town. 

    You’re Constantly Moving 
    And not just in the way you’d be moving when you’re playing soccer, or even in a CrossFit WOD. The boxing movement involves 2-3 minutes of movement, with micro-breaks in-between, mimicking a round in a bout. One study notes that boxing leaves your heart rate at its maximum threshold, between 160 – 200 beats per minute. 
    But the movement largely involves your arms constantly swinging in a controlled way, while your feet are pivoting, stepping and jumping quickly. The result? Recruitment of all major muscles, including your arms. It’s cardio-meets-balance, a fat-burning recipe for success.  

    Punching Is A Special Fat-Burner 
    In traditional exercise, most movements involving the upper body include one-directional, controlled movement. Boxing throws this out the window with a combination of punches, each requiring dynamic support from other muscles, including your lats, abs (obvs), obliques and butt. Plus, research shows that no amount of bench presses can prepare you to deliver a more powerful punch. 

    READ MORE: These 4 Insane Body Benefits Of Boxing Are The Reason Models Rate It

    Kickboxing Adds Even More Heft 
    Your lower body is already involved in boxing. With the addition of kicks that require power to move the bag, prepare to add quads, glute and calf stretches into your post-workout routine. You’ll experience an even higher heart rate and feel winded faster. 

    READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok

    You’ll Probably Come Back For More 
    One Australian study found that in two groups of participants, one which took part in walking and the other who did boxing, the latter group attended more sessions and had a lower drop-out rate than the walking group. That’s likely got something to do with the varied nature of boxing workout. Plus, it’s fun. 

    READ MORE: A Trainer Explains What Cardio Actually Is And What Workouts Rev Your Heart Enough To Count

    Science Says It’s Great 
    Another study  in the Journal of Physical Education and Sport found that boxing more efficiently develops physical fitness than traditional exercises where participants engaged in sports like basketball, volleyball or running. The boxing group were able to better perform physical tests like 30m sprints, push-ups and standing broad jumps. 
    Wanna give it a go? Virgin Active now has three boxing-focused classes that you can access in-person or online. Get in on the action here.  

    READ MORE ON: Boxing Fitness Fitness Advice More

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    adidas Just Dropped A New Ultraboost 22 Colorway And We’re Obsessed!

    We’re not saying you have to look like you’re about to walk a catwalk when you get into your gym gear, but it seriously helps. Not even a good pre-workout beats the motivation that a cute new gym set or pair of trainers can give you to get up and work out. And we have a feeling the new adidas Ultraboost 22 colours are going to be exactly that.
    This week, adidas launched their new colorways for their Ultraboost 22 line (one for men and one for women) and they are everything that someone who loves a bit of colour would run to get. I mean, does it get better than this?

    READ MORE: 15 Best Running Shoes for Women + How to Pick The Right Trainers for You
    But besides the obvious fashion benefits, there are plenty reasons to run to get the new adidas Ultraboost 22 for your next run.
    6 Reasons We Love The adidas Ultraboost 22:
    1. It’s Female-Focused
    The women’s Ultraboost 22 model was created by an all-women team and provides runners with 4% more forefront energy return than the women’s Ultraboost 21.
    adidas also tapped into women-specific anatomical insights by using an online anatomy database of 1.2 million foot scans, conducted and analysed by footwear and technology researchers Jura, Žabkar & Džerosk in 2019. Because of that, they have been able to tailor the UB 22 to create a 360-degree fit improvement for the female foot.
    It has a narrower heel, a lower instep and keeps the unique S-curve heel. It is designed to work in harmony with the heel counter to let the Achilles tendon move more freely.
    We just love a brand that takes the time to design their product with their female customers at the forefront, and adidas has done that time and time again. Hello, feminist icon!

    READ MORE: “I Tried The New Apple Watch Series 7 And I’m Totally Upgrading ASAP”
    2. It’s Ocean Friendly
    Designed with our oceans in mind, the Ultraboost 22 includes a CONTINENTAL™ natural rubber outsole and an upper made with yarn containing 50% Parley Ocean Plastic. In fact, adidas has committed to 9 out of 10 of its articles featuring a sustainable technology, material, design or manufacturing method by 2025, and to achieving climate neutrality by 2050.
    And if you want to shop the UB 22 in a sustainable way, last year, adidas launched its most sustainable store in Africa in the V&A Waterfront.
    The make sure of this, the store goes through LEED certification (Leadership in Energy and Environmental Design) in accordance with the U.S. Green Building Council’s LEED rating system which aims at providing a framework for healthy, highly efficient green buildings.
    3. The Energy Return Is Better
    The new upper and LEP torsion system combine with the iconic BOOST midsole to deliver superior energy return. Through these improvements, you will give you 4% more energy return than the Ultraboost 21 for women.
    4. It’s More Responsive Than Ever Before
    The adidas Linear Energy Push (LEP) is an evolution of the torsion system which works in harmony with the boost midsole and the newly designed outsole for more responsiveness than ever before.

    READ MORE: So Many Of Us Get Knee Pain Running – Here Are 5 Possible Causes + What to Do About Them
    5. The PRIMEKNIT+ Has Been Refined
    The refined PRIMEKNIT+ forged zones are made with yarn containing 50% Parley Ocean Plastic, providing an adaptive fit, while still being ocean-friendly. We love that!
    6. There’s Something To Suit Everyone’s Style
    These are actually nine colour ways you can choose from. You can buy them at adidas Concept Stores around SA and online at adidas.co.za. We’re ready to lace up our new loves!

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    Why Your Post-Workout Meal Is Just As Important As Your Workout, According to a Nutritionist and PT

    That post-workout meal that you choose actually has a much larger effect on how your muscles recover – thank you might think. And choosing the right post-sweat snack can help reduce that pain from Delayed Onset Muscle Soreness that you feel as you climb out of bed the next morning.
    But how exactly does that work? And how do you actually choose a meal that might make those muscle aches and pains subside? Well, we have the answers, so you finally know how and what you should be fuelling up on after your sweat sesh.
    But first, we need to school you on the science of muscle recovery. And here to teach you, is Candice De Mendonca, a South African sports nutritionist and personal trainer.
    READ MORE: Calories Vs Nutrients: What You Need To Know About Losing Weight
    What *is* recovery?
    Recovery is a metabolic process that ideally wants to return the body to homeostasis. This is achieved post-training, and post-workout is where anabolic growth happens in our bodies. When you’re in anabolic state, you’re building muscle mass. And when you exercise, you’re in a catabolic state which is when you’re breaking down both fat and muscle.
    So you can see why gym bros rush home to down their protein powders after their leg day; they are trying to optimise the amount of anabolic growth, or muscle building that happens. Because when you understand these processes and your overall metabolism, you may be able to manipulate your body weight.
    That’s also why recovery and rest is so vital to helping you achieve your goals. “Too little rest and your body becomes catabolic, breaking down muscle tissue,” sports therapist Barry Sigrist previously told Women’s Health. But there are many other elements to recovery, too.
    READ MORE: What Is Delayed Onset Muscle Soreness (aka DOMS) & How Should You Treat It?
    “Recovery is multi-faceted with much-needed elements of rest, refuelling through nutrition, rehydration, regeneration (repair), resynthesis, reduction of inflammation and restoration,” says De Mendonca. “This ideally equals homeostasis in our bodies.”
    But right now we’re focusing on something that often gets overlooked; how to get that post-workout nutrition spot on. 
    How does nutrition play a role in muscle recovery?
    It’s all about macronutrients. Macronutrients are the nutrients that your body uses large amounts of. There are three types of macronutirents; proteins, carbohydrates and fats.
    “It is imperative that our bodies get these nutrients in for energy and to maintain our body’s structure and metabolic systems,” says Candice. “This is why we mustn’t cut out any macronutrients. Moderation and balance are key.”
    If you’re more of a visual person, this is what Candice means:

    READ MORE: How Much Water You Should Be Drinking Daily, According To A Nutritionist
    So which macronutrients matter most after you’ve done a workout?
    “When it comes to recovery post-workout, protein and carbohydrates work in our bodies like a lock and key system,” says Candice. 
    The protein provides the muscles with what they need to repair, regenerate and grow by means of protein synthesis (that’s the metabolic process in which amino acids enter the muscle to bind to skeletal muscle proteins). And carbohydrates provide your muscles with what they need to refuel and store by replacing electrolytes and storing glycogen in your muscles and liver.
    In a 2007 paper from the Journal of the International Society of Sports Nutrition, researchers found that ingesting carbohydrates with protein following exercise increases growth hormone levels  to a greater extent than when compared to ingesting protein alone. The researchers stated that this led to a more favourable anabolic environment. for growth and recovery. So that’s why digging into a single chicken breast post-workout might not be the best idea, carbs are your friend here.
    But what about the third macronutrient; fats? Well, there is no scientific evidence that proves fats help right before you exercise or straight after. That’s because fats take too long to digest and break down to provide quick fuel and quick recovery. 
    How long after your workout should you eat?
    When you exercise, blood is quickly transported to the necessary muscle groups you are using to supply energy and nutrients.
    This is actually where the infamous “pump” comes from and this pump will last about two hours, making it an ideal time frame to get a post-workout meal in, advises Candice. Or, you know, to get that perfect post-workout mirror selfie in. 
    So, for 30 minutes to two hours after your workout, you want to try and get in a protein and carbohydrate only.
    READ MORE: 26 Easy Recipes for Protein Pancakes
    What is the perfect recovery ratio to look for in a post-workout meal?
    There is no cut and paste to nutrition. However, there are general rules of thumb you can follow, especially if you don’t have access to a dietician or sports nutritionist. And you can apply this logic to your post-workout nutrition.
    The physiologically perfect recovery ratio is 3:1 (carbs to protein). 
    “Everyone is different and there is no cut and paste to eating. Your vehicle and fuel requirements are different to mine,” explains Candice. “The ratio range one can use can safely be between 2:1 and 4:1 depending on your physical activity, intensity, duration and goals.”
    “For example, a runner would use a 2:1 ratio but a rugby player would use a 4:1 ratio.”
    “A post-workout meal with protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a pragmatic way to achieve this.”
    How can you put this into practice?
    “Plan your nutrition because that is already 80% of the battle won, 15% is your physical activity and 5% is your genetics;” says Candice. “You can exercise till you are quite blue in the face but if you’re not eating right your results will be minimal and not optimal.”
    Luckily, there is a very tasty way to get the nutrients you need after you’ve closed your workout ring at gym. Research has shown that drinking low-fat chocolate milk after a workout aids in post-workout recovery and muscle protein synthesis.
    We know, right? Chocolate milk!
    One great option is First Choice High Protein Recovery Milk. It has a ratio of 2:1 with 22g of protein and 22g carbohydrates with added grams from sucrose and lactose bringing the total carbs to 41.3g.
    Plus, major soccer clubs like Cape Town City Football Club and Amazulu use it as part of their nutrition and condition plans. And they recently won best new product in the Non-Alcoholic Beverages category of the 2020/21 FOOD REVIEW/Symrise New Product Competition. So you know it’s legit.
    READ MORE: How To Adapt Your Fitness and Nutrition For Every Age
    But what does our sports nutritionist and personal trainer say? “HPR makes it extremely easy, rewarding, and delicious to get protein in. Especially post-workout, it’s premixed, no mess, no fuss, and extremely delicious,” says Candice.
    Some other snacks from Candice that you could try are: 1 banana and 2 boiled eggs (12g protein: 31g carbs), 2 slices wholegrain toast and 1.5 tablespoons peanut butter (12g protein: 32g carbs) or 120g quinoa and 60g chicken (17g protein: 55g carbs).

    READ MORE ON: Fitness Fitness Advice Nutrition Nutrition Advice More

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    A 4-Week Home Workout Plan To Get Fit And Strong AF

    A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
    Would WH let you do that, though? To hell we would. We’re here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
    Can you see results from a 4-week home workout plan?
    Yup. You sure can. From improvements to your stamina and endurance to body composition changes (if that’s your goal), it is most definitely possible to see and feel changes after a month-long fitness plan.
    The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter – don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
    What you’ll need to start your home workout plan
    Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. Like, serious props. It’s not easy but we see you getting after it. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome.
    Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines.
    Your at-home fitness plan overhaul starts here.
    Equipment you’ll need:
    – Dumbbells
    – A skipping rope
    – A medicine ball

    Your 4-week home workout plan
    Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.
    ‘Wait, what?’ we hear you protest – Sunday is for bingeing Disney+, no?
    Not for the foreseeable, it’s about to become a productive training day. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan.
    Read through the entire plan before starting. If there are any moves you’re unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise.
    Week One
    Monday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 20 mins
    1. Burpees (10 reps)
    2. Crunches (20 reps)
    3. Plank (30 secs)
    4. Kneeling press-ups (40 reps)
    5. Lunges (50 reps)
    6. Running on the spot (60 secs)
    Tuesday
    Warm-up: 10-min light jog
    Workout: AMRAP in 15 mins
    1. Running on the spot with high knees (100 reps)
    2. Bicycle crunches (80 secs)
    3. Supermans (60 reps)
    4. Sumo squats (40 reps)
    5. Lying leg raises (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog.
    Thursday
    Warm-up: 5 mins of skipping
    Workout: Complete the following circuit 5 times:
    1. Lying leg raises (1 min)
    2. Lunges (1 min)
    3. Sumo squats (1 min)
    4. Running on the spot with bum kicks (1 min)
    5. Rest (1 min)
    Friday
    Warm-up: 8-min light jog
    Workout: Complete the following circuit 5 times
    1. Glute bridges (50 reps)
    2. Sumo squats (50 reps)
    3. Kneeling press-ups (50 reps)
    4. 200m run
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping or yoga.

    Week Two
    Monday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 20 mins:
    1. Jump squats (10 reps)
    2. Twisting sit-ups (20 reps)
    3. Press-ups (30 reps)
    4. 400m run
    Tuesday
    Warm-up: 15-min light jog
    Workout: AMRAP in 20 mins
    1. Running on the spot with bum kicks (100 reps)
    2. Sumo squats (80 reps)
    3. Hollow rocks (60 reps)
    4. Curtsy lunges (40 reps)
    5. Plank builders (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog
    Thursday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 25 mins:
    1. Running on the spot with high knees (100 reps)
    2. Sumo squats (80 reps)
    3. Mountain climbers (60 reps)
    4. Woodchops (40 reps)
    Friday
    Warm-up: 12-min light jog
    Workout: AMRAP in 20 mins:
    1. Glute bridges (50 reps)
    2. Sumo squats (50 reps)
    3. Press-ups (50 reps)
    4. 200m run
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Week Three
    Monday
    Warm-up: 5-min jog
    Workout: Complete the following circuit 3 times with a 1-min rest between exercises:
    1. Burpees (30 secs)
    2. Butterfly crunches (30 secs)
    3. Triceps press-ups (30 secs)
    4. Skipping (30 secs)
    Tuesday
    Warm-up: 12-min light jog
    Workout: AMRAP in 30 mins:
    1. Step-ups (30 reps each leg)
    2. Standing dumbbell shoulder presses (10 reps)
    3. Medicine ball twists (30 reps)
    4. Lying leg raises (10 reps)
    5. Lunges (30 reps)
    6. Dumbbell rows (10 reps)
    Wednesday
    Warm-up: 5-min jog
    Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog
    Thursday
    Warm-up: 5 mins of skipping
    Workout: AMRAP in 30 mins:
    1. 200m run
    2. Walkouts (10 reps)
    3. Medicine ball twists (20 reps)
    4. Pike press-ups (30 reps)
    5. Overhead step-ups (30 reps per leg)
    6. Plank (50 secs)
    Friday
    Warm-up: 10-min light jog
    Workout: Complete the following circuit 5 times:
    1. Squat hold (60 secs)
    2. Jump squats (15 reps)
    3. Crunches (30 reps)
    4. Burpees (15 reps)
    5. Butterfly crunches (15 reps)
    6. Dumbbell thrusters (15 reps)
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Week Four
    Monday
    Warm-up: 15-min jog
    Workout: Take as long as you need to complete the following:
    1. Sumo squats (150 reps)
    2. Overhead split squats (100 reps)
    3. Press-ups (50 reps)
    4. Crunches (25 reps)
    Tuesday
    Warm-up: 10-min light jog
    Workout: AMRAP in 20 mins:
    1. Running on the spot with high knees (100 reps)
    2. Bicycle crunches (80 reps)
    3. Sumo squats (40 reps)
    4. Lying leg raises (20 reps)
    Wednesday
    Warm-up: 5-min light jog
    Cardio: Do these exercises one after the other:
    1. Run 1km; then 50 skips with a skipping rope
    2. Run 800m, then do 30 burpees
    3. Run 600m; then 25 mountain climbers
    4. Run 400m; then 20 sumo squats
    5. Run 200m; then 10 jump squats
    Thursday
    Warm-up: 5 mins of skipping
    Workout: Complete the following circuit 4 times:
    1. Walkouts (60 secs)
    2. Overhead split squats (60 secs)
    3. Running on the spot with bum kicks (60 secs)
    4. Rest (60 secs)
    Friday
    Warm-up: 12-min light jog
    Workout: AMRAP in 30 mins:
    1. Jump squats (60 reps)
    2. Bicycle crunches (60 reps)
    3. Lying leg raises (60 reps)
    4. Plank builders (20 reps)
    5. Burpees (15 reps)
    6. Dumbbell thrusters (15 reps)
    Saturday
    Rest day
    Sunday
    Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

    Fitness plan step-by-step guide to every exercise
    Okay, most of the exercises you’ll know already – but for the ones you may be less familiar with, we’ve got you covered…
    Butterfly Crunch
    Targets: Core
    a) Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.

    b) Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.

    Dumbbell Thruster
    Targets: Glutes, legs, shoulders
    a) Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.

    b) Straighten back up to standing as you press the weights overhead.

    Dumbbell Row
    Targets: Biceps, upper back, shoulders
    a) Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.

    b) From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.

    Hollow Back
    Targets: Core
    a) Lie on your back with your arms and legs fully extended.

    b) Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.

    Overhead Split Squat
    Targets: Core, glutes, hamstrings, quads
    a) Stand with your left foot a big step in front of the right, holding dumbbells overhead.

    b) Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.

    Overhead Step-up
    Targets: Core, glutes, hamstrings, quads, shoulders
    a) Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.

    b) Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.

    Pike Press-up
    Targets: Shoulders, chest, triceps
    a) In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.

    b) Push back up to straighten your arms. Continue pushing up and down.

    Standing Dumbbell Shoulder Press
    Targets: Core, shoulders
    a) Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.

    b) Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.

    Inchworm
    Targets: Core, chest, shoulders, triceps
    a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.

    b) Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.

    Superman
    Targets: Lower back
    a) Lie on your front with your arms outstretched and hands on the floor.

    b) Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.

    Triceps Press-up
    Targets: Core, chest, shoulders, triceps
    a) Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.

    b) Straighten your elbows to push back up to the starting position.

    Sumo Squat
    Targets: Core, legs, glutes
    a) Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.

    b) Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.

    Commandos
    Targets: Core, shoulders, chest
    a) Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.

    b) Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down onto your elbows and repeat on the other side.

    Woodchop
    Targets: Core, chest, shoulders
    a) Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.

    b) Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps.

    How to make the home workout plan easier
    Fret not if you’re struggling. This fitness plan is easily scalable to suit your ability/energy levels. Here are a few ways you can take it down a notch:
    – Replace one workout day with an additional rest day
    – Reduce each prescribed AMRAP session by 5 or 10 mins
    – Reduce each prescribed cardio session by 10 mins
    – Reduce each circuit by one round (i.e. when you’re prescribed 4 rounds, do 3)

    This story was originally published in womenshealth.com.au

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