Markus Andrews

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    HIIT Things Up With This Simple But Powerful Couple’s Workout

    This full-body high-intensity interval couple’s workout is perfect for pairs looking to torch kilos. Do this workout three days a week for the best results. All you’ll need is a skipping rope and an exercise mat.

    Complete as many reps as you can in 60 seconds, then rest for 20 seconds before moving on to the next exercise. Based on your level of fitness either complete one round (beginner), two to three rounds (intermediate) or four rounds (advanced).

    The HIIT Couple’s Workout

    1/ Skipping And Inchworm

    Your partner starts in a standing position, feet hip distance apart. They then place their hands on the floor and walk them forward until they’re in high plank.

    Your partner then walks their hands back to their feet and stands upright. Skip for 60 seconds while they complete the exercise.

    Make it harder:  Your partner adds a push-up before walking their hands back to their feet and standing upright. Even harder: your partner taps their hands to the opposite toes before walking back and standing upright.

    READ MORE: Feel Strong And Powerful With This Explosive 15-Minute Workout

    2/ Knee-Raises

    Sit facing your partner. Holding each other’s hands, lean back and straighten your legs. Bring your knees towards your chest while shifting your butt to the other side of your partner. Straighten your legs and repeat the process, shifting your legs back to the starting side.

    3/ Skipping And Inchworm

    Repeat exercise one of the couple’s workout, but this time you perform the inchworm while your partner skips. 

    4/ Reverse Lunge And Squat

    Stand facing your partner while holding each other’s right hands. Lunge backwards with your left leg. As you return to standing, drop your partner’s right hand, grab each other’s left hands and lunge backwards with your right leg. As you return to standing, grab both hands and then squat. Return

    to standing.

    Make it harder:  Swap the regular squat for a jump squat. Let go of your partner’s hands as you jump.

    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout

    5/ Plank And Jump Over

    Start in plank, keeping your body straight and your core braced. Your partner places their hands on your upper back near your shoulders and jumps side to side over you.

    Make it harder: After jumping over, your partner does a half-burpee (no push-up) before jumping back. Even harder: try a chest-to-floor burpee.

    6/ Partner Leg Raises

    Lie down facing opposite directions with your heads next to each other. Interlock your arms, holding each other under the biceps. Keeping your core muscles tight and back on the ground, raise your legs until your toes touch at the top. Lower back down with control. Repeat. 

    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout

    7/ Plank And High Knees 

    As your partner maintains a high plank, perform high knees, moving side to side between their legs moving. Swap positions halfway. 

    8/ Partner Roll-Ups

    Sit facing your partner. Roll backwards onto your upper-back with your knees tucked in. Roll forward, returning to a seated position and clap hands. Repeat. 

    Make it harder: As you roll forward, stand up and clap your hands. Sit down and begin again. Try to keep the movement fluid and continuous.

    Download your free 28-day Essential Guide To Self-Care by entering your details below. *Terms and Conditions Apply. More

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    Umm, These Vegan Pizzas Might Even Taste Better Than The Real Thing

    There are many upsides to following a vegan diet — plenty of fruits, vegetables, and fibre-rich nuts and legumes. But one major downside? No vegan pizzas. At least, not at most restaurants.
    I mean, seriously, finding a good vegan pizza is kind of like spotting a unicorn in the wild — it’s the stuff of legends! Luckily, these 20 vegan pizzas will satisfy even the most dedicated cheese-lover. Don’t believe me? Get ready to have your mind totally blown.
    Vegan Green Goddess Pizza
    Okay, so this pizza doesn’t actually include green goddess dressing, but it is jam-packed with green veggies layered on a basil white hummus spread.Per serving (1 slice): 332 calories, 8.9 g fat (1.1 g saturated), 18.8 g carbs, 4 g sugar, 793 mg sodium, 7.9 g fibre, 13.5 g proteinREAD MORE: The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now
    Skinny Mexican Avocado Pizza
    Wait, avocado pizza? My dreams have come true. This pizza is like a fiesta on a plate.Per serving: 171 calories, 4.1 g fat, 28.4 g carbs, 2.1 g sugar, 4.5 g fibre, 5.8 g protein
    Socca Pizza
    Yes, socca sounds super fancy—rest assured, it’s not. It just means that instead of wheat flour, the crust is made from chickpea flour. (Hello, gluten-free pizza crust.) Think of it as a chickpea pancake topped with your favourite veggies and cashew cheese.Per serving (1/2 pizza): 364 calories, 35.3g carbs, 6.6g fibre, 12.6g protein
    Summer Red Curry Naan Pizza
    Curry, naan, and pizza—three of the tastiest things ever. Add fresh summer vegetables and you have the perfect quick and light meal.Per pizza: 540 calories, 11.8 g fat (2 g saturated), 83.5 g carbs, 11 g sugar, 1178.5 mg sodium, 12.4 g fibre, 15 g protein
    Best Homemade Vegan Pizza
    This veggie vegan pizza will convert even the biggest skeptic who believes there’s no such thing as pizza without real cheese.Per serving (1 slice): 230 calories, 7.6 g fat, 35.8 g carbs, 3.3 g sugar, 6.7 g fibre, 9.7 g protein
    Vegan Berbere Chickpea Pizza
    It may not be your first instinct to top a pizza with this Ethiopian spice blend, but it makes for an incredibly flavorful meal. Plus, the creamy tahini dressing adds a cool, tasty texture.Per serving: 438 calories, 9 g fat, 72 g carbs, 5 g sugar, 896 mg sodium, 13 g fibre, 17 g protein
    BBQ Chickpea And Cauliflower Pizza
    Can we talk about this pizza for a minute? It combines all the tangy goodness of barbecue in a vegan pizza.Per serving (1 slice): 495 calories, 16.1g fat (2.5g saturated), 78.9g carbs, 19.3g sugar, 1548mg sodium, 8.9g fibre, 13.3g proteinREAD MORE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing
    Lemon Herb Socca Pizza
    Okay, who would have thought to add lemon to pizza? But combined with fresh herbs like basil, tarragon, and oregano, you have a zippy, zesty treat.Per serving (1/4 pizza): 279 calories, 16 g fat (4 g saturated), 18.8 g carbs, 4 g sugar, 391.5 mg sodium, 3.5 g fibre, 14 g protein
    Flatbread Pizza With Hummus
    If you’re wondering what to do with all your spring and summer vegetables, try this flatbread pizza. It’s fast and easy, making it a perfect weeknight meal.Per serving: 405 calories, 7 g fat, 68 g carbs, 14 g sugar, 437 mg sodium, 9 g fibre, 15 g protein
    Pizza Bites With Pesto
    How cute are these little pizzas? You get a little pesto, sautéed mushroom, tomato, and crispy dough all in one bite.Per serving: 136.5 calories, 8 g fat (1 g saturated), 15 g carbs, 3 g sugar, 239 mg sodium, 2 g fibre, 4 g protein
    Roasted Garlic And Portobello Mushroom Vegan Pizza
    Garlic and mushrooms make this vegan pizza a classic, not to mention, an easy weeknight dinner.Per serving (1/4 pizza): 237 calories, 6 g fat, 40 g carbs, 3 g sugar, 356 mg sodium, 2 g fibre, 7 g protein
    Sicilian Cauliflower Pizza
    Braised cauliflower, sun-dried tomatoes, golden raisins, and red pepper flakes—this vegan pizza hits all the major flavours. Add a couple of dollops of almond ricotta, and your taste buds will thank you.Per serving: 224 calories, 5g fat (1g saturated), 33g carbs, 16g sugar, 334mg sodium, 6g fibre, 9g protein
    Spinach Artichoke Pizza
    Think of this vegan pizza as your ultimate comfort food. Who can pass up the combo of spinach artichoke and pizza? Definitely not me.Per serving: 177 calories, 6g fat (1g saturated), 26g carbs, 1g sugar, 555mg sodium, 4g fibre, 7g protein
    Stovetop Pizza With Avocado And Roasted Cherry Tomatoes
    Don’t want to turn on your oven but still craving pizza? No worries: Your stovetop works just as well for this pie.Per serving: 911 calories, 28 g fat (4 g saturated fat), 149 g carbs, 3 g sugar, 1836 mg sodium, 17 g fibre, 22 g protein
    Sweet Potato Pizza Bites
    These mini sweet potato and pesto pizzas are a genius way to get your pizza and veggie fix. Plus, they make great party apps.Per serving: 48 calories, 2 g fat, 6 g carbs, 1 g sugar, 109 mg sodium, 1 g fibre, 1 g proteinREAD MORE: This Tasty Super Greens Pie Is The Best Way To Sneak In Your Veggies
    BBQ Chickpea Pizza
    You can’t have too many chickpeas or too much BBQ, so go ahead and make this vegan pizza the next time you need a satisfying dinner.Per serving (1/4 pizza): 301 calories, 6 g fat, 51 g carbs, 8 g sugar, 417 mg sodium, 10 g fibre, 12 g protein
    Thai Chickpea And Veggie Pizza
    Want to switch up your regular pizza? Try adding some Thai flavours and peanut sauce. Your taste buds will thank you.Per serving: 468 calories, 0 g fat, 14 g carbs, 8 g sugar, 57 mg sodium, 4 g fibre, 2 g protein
    Vegan Deep-Dish Pizza
    Just because you’re vegan doesn’t mean you have to give up deep-dish pizza, too. And while the thought of making pizza dough from scratch may make you nervous, don’t worry. This recipe is insanely easy.Per serving: 341 calories, 3 g fat, 66 g carbs, 6 g sugar, 540 mg sodium, 85 g fibre, 11 g protein
    Vegan Tortilla Vegetable Pizza
    Super-crispy pizza topped with spicy sauce? Sign me up. You’ll get two of your five servings of veggies for the day with this vegan pizza recipe.Per serving (1 pizza): 181 calories, 30g carbs, 5g fibre, 7g protein
    Vegan Greek Pizza
    If you’re a fan of Mediterranean flavours, you’re going to love this vegan Greek pizza. I’d totally opt for this over a Greek salad any day.Per serving: 470 calories, 19.2g fat (2.5g saturated), 66.1g carbs, 1.1g sugar, 1331mg sodium, 11g fibre, 14.7g proteinThis article was originally published on www.womenshealthmag.com  More

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    The Flavourful Chicken Club Salad Recipe You Need In Your Life Right Now

    Bird or bacon? No need to choose. There’s a no-membership-required policy for this club. Step right up for a feast of flavour when you try out this chicken club salad recipe.

    Best part? We know how busy you are so we’ve built in a mindful task you can do while you are cooking.

    How To Maximise Your Meal Time Prep

    A 2018 study suggested that writing about positive experiences for just 15 minutes a day, three times a week, may boost resilience and help ease feelings of anxiety and stress. Now, it’s time to embrace the power of putting pen to paper in the 20 minutes your club chicken roasts.

    Don’t know where to start? Here are some journalling prompts:

    What three ordinary things bring you the most joy?

    What is one good thing that happened to you today?

    What five personality traits are you most thankful for?

    What’s something about your health or body that you’re grateful for?

    Chicken Club Salad Recipe

    Serves 4–6

    “I like to cook this with bone-in cutlets and then, once the chicken is done and rested, I cut the bone out and slice the meat. If you find this a little daunting, just ask the butcher to debone the cutlets for you first or use thigh fillets. Thighs are forgiving; you’ll just need to reduce the cooking time as explained below.” says Lucy Tweed, author of cookbook Every Night of the Week.

    Ingredients

    1kg Chicken cutlets (thighs), bone in, or thigh fillets

    Olive oil, for brushing

    Sea salt

    150g Round pancetta, thinly sliced

    1/4 Baguette (or 1/2 small one), thinly sliced on the diagonal

    2 Avocados, peeled and cut into wedges or slices

    1/2 Iceberg lettuce, cut into thin wedges

    3 Very ripe tomatoes, sliced into thin rounds

    125ml Vinai-no-regrette

    2 Tbsp Chives, finely chopped

    Vinai-no-regrette (makes approx. 375ml):

    125ml Lemon juice

    1 Garlic clove, peeled and smashed

    2 Tbsp Dijon mustard

    2 tsp Each sugar and sea salt

    50g Parmesan, grated

    250ml Extra virgin olive oil

    Optional Ingredients:

    Fresh bread, to transform it from a salad into the stacked sandwich you love. Be sure to use thick slices of a crusty bread, like baguette.

    Method

    Preheat your oven on grill.

    Brush the cutlets or thigh fillets with oil and season with salt. Place, skin-side up, on a baking tray and grill for 5 minutes until crispy.

    Switch to oven mode and set to 180°C.

    Cook the chicken cutlets for 10 minutes (if you’re using thigh fillets, skip this bit).

    Add the pancetta, softly scrunched or folded in little clusters, to the baking tray with the chicken.

    Place the baguette slices onto the tray too (if using), allowing them to soak up the fatty juices.

    Return to the oven and roast for a further 20 minutes until the pancetta and bread are crisp and golden and the cutlets or thigh fillets are cooked through. Good time to journal.

    Remove from the oven and allow to cool to just warm.

    Cut out the bones if you used cutlets and cut each piece of chicken into about four jaunty slabs. Assemble the roasted stuff on a platter, along with the avo, lettuce and tomato. 

    Dress with the vinaigrette and scatter with chives. More

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    in fitness and body

    How To ‘Spring Clean’ Your Fitness Gear For Better Workouts

    By Gina Beretta
    Ahh, the circle of life (for your fitness gear). Like the milk in your fridge, even your favourite sports bra has an expiry date.
    Serious question… when was the last time you cleaned out your fitness gear? You really do put your workout wear through it’s paces. All that sweating, washing and vigorous wearing will ultimately compromise your comfort and performance. So, here we’re giving you the tools you need so that you’ll know when it’s time to ‘throw in the towel’ — or, rather, your bra, tops and socks.
    READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
    Compression Garments
    Life span: Six months to one year
    Designed to help increase circulation, compression tights, socks and sleeves may help speed post-workout recovery too, research suggests. Inevitably, though, they stretch over time and lose efficacy.
    Time to tossCompression clothes should have a super-snug, almost uncomfortable fit. If it’s getting easier and easier to slide them on or if fibres are coming out of the fabric, you’re probably not getting the full benefits.
    Make ’em lastWash after every (yes, every) wear, since body oils and dirt can compromise their compression. Don’t machine-dry and avoid wringing and twisting.
    READ MORE: Your Best Guess – Three Easy Ways To Wear Jewellery
    Sports Bras
    Life span: One year (or less, if you’re doing high-impact workouts)
    Supporting the girls is no easy task: the physical stress of stopping boob bounce degrades a bra’s elasticity.
    Time to tossYou’re starting to chafe, the bra rides up when you raise your arms or your boobs move more during workouts.
    Make ’em lastCleaning by hand is ideal, but if you do use the machine, fasten hooks first, put the bra in a mesh washing bag, then drip-dry to avoid warping.
    Swimming Costumes
    Life span: Six months to two years
    Pool chemicals break down the fibres, making your cozzie lose shape; this creates drag, which can slow you down.
    Time to tossBaggy crotch, faded spots or tiny white fibres popping out.
    Make ’em lastRinse with tap water post-swim. Squeeze out excess water and lay flat to dry.
    READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure
    Socks
    Life span: One to three years
    That thin fabric can hold up to your stepping and sliding only so long, leaving you prone to painful friction and blisters when it gives out.
    Time to tossThey’re stretched out, you see holes in the heel or around the ball of your foot, or you get more blisters than usual.
    Make ’em lastWear them only during your workout. Dry on low heat to prevent shrinkage.
    READ MORE: 6 Ways To Melt-Proof Your Make-Up This Summer
    Moisture-Wicking Tops
    Life span: Six months to five years plus
    These shirts draw sweat away from your skin to help regulate body temp. Most synthetics are chemically treated or have technology woven in that lasts 25 to 50 washes.
    Time to tossIt can be hard to tell, but gradually they’ll become less effective at keeping you dry.
    Make ’em lastFollow washing directions religiously to prevent wicking power from fading prematurely.
    Waterproof Jackets
    Life span: Five years plus
    A good topper can protect you in two ways: the layers block moisture so it can’t penetrate and they also prevent sweat from getting trapped. The result is breathability and dryness.
    Time to tossYou’re sweating up a storm (because the coat is trapping moisture and heat), water seems to seep into the fabric, or the jacket is starting to smell (even when clean).
    Make ’em lastIdeally, wash no more than twice a year to keep the chemical finish intact (but if the coat is visibly dirty, more cleaning is okay). Tumble dry in heat, which reactivates the surface repellent. More

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    Will Eating Less Really Help You Shrink Your Stomach?

    We’ve all heard that ‘old wives-tales’ about how cutting kilojoules will cause your appetite to reset. That eventually, your stomach will actually shrinks, so tinier portions will fill you up.

    READ MORE: Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Ok, yes, your stomach does shrink… temporarily

    If it sounds like a bit of a stretch, that’s because it kind of is, according to experts. Yes, your stomach does boast rubber band-like properties that allow it to change size. This elasticity makes it easier to get your feast on when presented with an epic spread, and it also helps us avoid starving in times of famine. (Something most modern humans don’t have to worry about. But back in our cave-people days, it was rather useful.)

    As for shrinking? Your stomach can quickly snap back to normal size after a huge meal. But, FYI, it’s not going to continue to get smaller—even if you start eating less.

    How the stomach really works

    Think about it, if eating less was all it took to shrink the size of your stomach, it would follow that normal-weight people have smaller food pouches than people who are overweight or obese. But it’s not true, according to findings published in the journal Gastroenterology. Everyone’s stomach is pretty much the same size, regardless of how much they weigh.

    READ MORE: 5 Mistakes Almost Everyone Makes When They Start New Year’s Resolution Diets

    If you’re still not convinced, consider this: Your body was designed to take in enough kilojoules to keep it going, even during times when there’s no food to be had. So you better believe that it’s not going to make your stomach smaller when you start rationing portions.

    Shrink your portions

    Let’s face it, most of us tend to feel hungrier when we slash our kilojoule intake (your body thinks it’s starving). Your system gets flooded with the hunger hormone ghrelin, making food even harder to resist. At the same time, your body temperature and metabolic rate slow down in an attempt to conserve precious energy.

    It’s the science-y way of basically saying: Drastically cutting your portions not only won’t shrink your stomach—it’ll probably backfire. And if you actually managed to drop weight, you’ll probably just regain it and then some.

    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Losing weight is not impossible, and research has found that your body can adjust to less food and register fullness from it, over time. But in order to do it (and be successful), you need to cut back on food slowly—so your body doesn’t suddenly freak out and think that it’s starving. That means instead of embarking on a crash diet, try cutting back by just 418 or 836 kilojoules a day. It’s enough to help you lose weight slowly and sustainably, but not so much that your body mistakenly thinks that you’re depriving it of nourishment. More

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    These Pilates-Fusion Moves Strengthen, Lengthen And Tone

    By Caitlin CarlsonIn most areas of life, taking a shortcut often leads to diminished results (remember when you tried to cut your own “Rachel” layers?). But this Pilates-fusion workout can certainly give you all the results in less time.
    Hybrid workouts can get you a hot body in half the time! One of the best ones we’ve discovered: SLT (strengthen, lengthen and tone), a programme in the US that incorporates the controlled, toning movements of a classic Pilates class and adds intensity by cranking the pace to full throttle (no stopping to rest between moves!). “You develop flexibility and core strength, get your heart pumping and literally feel your muscles quivering,” says its founder, Amanda Freeman.
    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout
    Classes use a Megaformer, a souped-up Pilates-like machine that works multiple muscle groups to torch kilojoules and amp up strength. Score the same perks at home with this SLT-inspired workout from Freeman.
    At a four-count pace, do as many reps of each move as you can for one minute before moving to the next exercise. Start with the spoon, then do the next three moves on your left side to totally exhaust the muscles before repeating them on the right. Rest for 30 seconds, then repeat the whole series twice more.
    The Pilates-Fusion Workout
    Spoon
    Remember to activate your core! Stand in front of a chair with a towel under both heels. Reach back and grip the front edge of the chair so that your butt hovers over and slightly in front of the seat (A). Lean forward and pull the towel towards the chair without bending your legs (B), then slowly push back to start. That’s one rep.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    French twist
    Start in plank position with your arms shoulder-width apart and toes resting on a towel. Cross your left foot over your right at the ankle (A). Keeping your legs straight, pike your body to slide the towel a few centimetres closer to your arms (B). Push back to start. That’s one rep.
    Curtsy
    Get on your hands and knees (tabletop position). Extend your left leg straight behind you (A), then bend it, crossing it over your right leg as close to the back of your knee as possible (B). Return to tabletop position. That’s one rep.
    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
    Serve the platter
    Place your left foot on a towel slightly behind your right. Hold dumbbells at waist height, elbows bent 90 degrees, palms up (A). Slide your left foot back into a lunge as you straighten your arms (B). Reverse to return to start. That’s one rep. More

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    Exactly How To Lose 2kg, 5kg Or 10kg, According To A Dietician

    Whether you’re trying to lose 2kg, 5kg or 10kg, there are simple tips to follow that’ll shift your mindset and get you on the path to success.
    Enhance your weight-loss efforts by following these diet tips from dietician Leslie Bonci, the co-author of Run Your Butt Off!
    Losing 2kg
    Eat often. Eat small amounts every few hours. It can help your body burn kilojoules instead of holding on to them.
    Pick protein. Protein keeps you feeling full longer, burns kilojoules and helps your muscles recover. Include it at every meal.
    Beat bloat. Avoid excess salt, limit food like broccoli and beans and add lemon to your water (it acts as a natural diuretic).
    READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals

    Losing 5kg
    Scale back. Serve dinner on a salad plate and pour cereal into a mug rather than a bowl. Experts say you’ll think you’re eating more than you actually are.
    Slow down. Sip water and set your fork down after every few bites. There’s lag time between your stomach feeling full and your brain getting the message.
    Slurp your starters. Opt for a broth-based soup as your appetiser. It can curb cravings and also help prevent overeating during your meal.
    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    Losing 10kg
    Take note. A study found that those who kept daily food logs lost twice as much as those who didn’t. Many people underestimate how much they eat – seeing it all in black-and white can be a reality check.
    Find balance. Experts say that people with a lot of kilos to lose get overwhelmed by counting kilojoules and give up. Keep it simple by divvying your plate into thirds: one-third protein, one-third veg and one-third whole-grains.
    Swap smart. Restricting food can increase your cravings and lead to off-the-wagon binges. Craving a biscuit? Have it, but swap it for your afternoon hot chocolate or pretzels.
    READ MORE: 28 Easy Food Swaps That’ll Help You Lose Weight More

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    Feel Strong And Powerful With This Explosive 15-Minute Workout

    By Wanita Nicol, equipment sponsored by REBEL Elite Fitness
    If you’re looking to find your strength and power, that high after you’ve completed something particularly tough, look no further than this explosive 15-minute workout.
    This workout combines fat-busting movements with strengthening exercises to tone your whole body – with emphasis on the wobbly bits around your butt and legs. Perform these moves as a circuit three or four times a week. For each exercise, do all required reps without rest, rest for up to a minute, then move on to the next exercise. Once you’re done, repeat the entire circuit for a total of three rounds. As you get fitter, decrease your rest time by 10 seconds. Always start with a quick warm-up — include shoulders, wrists and legs.
    READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
    You’ll need: a step and a medicine ball (or any weighted object that’s easy to hold)
    Watch one of our WH staffers perform the moves for this 15-minute explosive workout:
    [embedded content]
    READ MORE: Get Strong, Shapely Legs With This Do-Anywhere Leg Workout 
    1. Step and Extend
    Stand about 30cm behind a sturdy box or step, feet hip-width apart, holding a medicine ball at your chest. Place your right foot on the box. Keeping your upper body straight, step up onto the box, straightening your right leg and extending your left leg out and back. Pressing the ball out explosively as you extend your back leg. Pause, then reverse the movement to return to start. That’s one rep. Do 10 to 12, then repeat on the other side.
    2. Donkey Kick
    Start in push-up position, legs extended behind you, feet together, hands under your shoulders. Keeping your legs together, brace your core and glutes, then kick both legs up simultaneously, bending your knees to bring your feet towards your butt. Try to land softly on the balls of your feet, back in the start position. That’s one rep. Do 12 to 16.Medi
    READ MORE: Tone Up The Fun Way With This Strength And Cardio Dance Workout
    3. Calf Raise
    Stand with your heels together and toes pointed out in a V shape. Slowly rise onto the balls of your feet. Hold for two seconds, then slowly return to start. That’s one rep. Do 10 to 15.
    4. Quarter-turn Squat Jump
    With feet shoulder-width apart, lower into a squat, arms straight down. Jump up explosively, swinging your arms overhead and rotating 90 degrees left in mid-air. As you land softly, immediately drop back into a squat. Reverse the movement to return to start. That’s one rep. Do 12 to 16.

    Wanita Nicol

    Wanita Nicol is a freelance writer and storyteller. She’s also a certified personal trainer and has been a fitness editor for more than 10 years. When she’s not trying a new workout or testing new fitness gear, she’s living her best nerd life on Instagram @TheFitNerdSA. More