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    These Are The Fitness Trends Set To Dominate 2023, According to Google

    New Year who dis? A seismic shift hit 2022 (to say the least) and reverberated through all of us. It threw our priorities and goals and day-to-day habits into a high-speed blender. The topsy-turvy time also offered up an opportunity to reset, embrace the unexpected, and figure out how to keep going. Would 2021 you recognise the 2022 version? 

    Maybe not, but it’s okay. Out went packed race corrals and after-work happy hours. In came pure joy, sweating in unfamiliar ways, and treating your mental health with real TLC. Resettling into the new world was a bit scary at first, but now: The silver linings are everywhere. 

    And now, with 2023 only a day away, we’re already looking to the fitness trends set to dominate over the next 12 months.

    According to new Google trend data, the 12-3-30 workout will come out on top next year (with a massive 308% increase in interest after finding fame on TikTok), followed by a resurgence in Crossfit as well as big spikes in interest for twerking classes. As for home workouts? Those are a thing of the past.

    The new research analysed worldwide Google search data for over 120 different trends to calculate the increase (or decrease) in interest in them between now, and the same period last year. Check it out below:

    The Top 10 Fitness Trends for 2023

    RankTrend% Increase (Jul-Sept 2021 vs. Jul-Sept 2022)112-3-30 workouts+308.78%2Crossfit+173.21%3Twerking class+125%475 soft+124.24%5Hyrox+123.75%6Jazzercise+122.22%7Stroller fitness+88.23%8Pilates+83.60%9Incline walk+83.33%10Everesting+83.33%11Floating yoga+60%12Indoor surfing+50%13Hiking+50%14Yoga+49.72%15Rock climbing+49.63%16Calisthenics+49.63%17F45+49.59%18Zuu+49.58%19Breathwork+49.44%20Outdoor fitness+49.38%

    Much the same as PureGym’s findings last year, the popularity of glute workouts is going nowhere fast, with interest growing year on year (+22%). This crowns glutes as the body part global fitness fans are most interested in building, followed by shoulders and calves. On the other end of the scale, having sculpted abs looks to be less of a focus in 2023, with an 18% drop in interest over the last year.

    For every new trend that comes in, an old trend must go. The world of virtual fitness continues to lose mainstream interest as we move further away from the pandemic, with virtual fitness challenges (-45.76%), outdoor personal trainers (-45.45%), and virtual fitness classes (-45.45%) all seeing the biggest falls in interest.

    The 10 Fitness Trends On Their Way Out For 2023

    RankTrend% Decrease (Jul-Sept 2021 vs. Jul-Sept 2022)1Virtual fitness challenges-45.76%2Outdoor personal trainers-45.45%3Skipping workouts-45.45%4Virtual fitness classes-45.45%5Free weight training-45%6100-rep challenge-34.61%7Active video games-33.33%8Online fitness programmes-33.33%9Virtual training-33.33%10Workout challenges-33.33%

    *This article was originally published on Women’s Health AU by Nikolina Ilic

    Nikolina Ilic

    Nikolina is the web-obsessed Digital Editor at Men’s and Women’s Health, where she covers news, fitness, health, style, travel and pretty-much everything else. A lover of boxing, she was previously a Digital Editor at GQ and Vogue magazine and has contributed to Vogue Living and The Australian. She specialises in digital marketing, social media and branded and editorial content creation. More

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    11 Best Workout Tights To Give You All The Gym Inspo

    When it comes to working out, motivation to get up and go plays as big a role as anything. And there’s nothing like new fitness gear to get your workout juices flowing. Enter: these workout tights, which are hella comfy, sweat-wicking and gorgeous enough to convince you to get off your butt and into the gym. Motivation? Acquired!

    Cotton On Bobby shortie short, R279

    High-waisted, patterned and pretty, these are the exact kind of pants that’ll get the job done in the summer sun for parkruns, beach workouts (that inevitably end in a post-sweat dip) and backyard workouts. And you’ll feel as happy as a flower, too.

    Puma Exhale leggings, R525

    We love a forgiving, high waistband and these Exhale workout tights from Puma do exactly that, with a lighter colourway that feels fresh, like a breath of fresh air.

    Koko Active lemon leggings, R340

    This fun print makes us want to dance around in the gym. Cop the bra, too, for a really fun ‘fit.

    READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure

    JUST BREETHE leggings, R1790

    Specifically engineered to never ride down during squats or Vinyasa, these are made to last. JUST BREETHE workout tights are made with a four-point hold around the glutes, thighs, calves and waist, so you’re never adjusting, just going hard.

    Burnt Tribeca tights, R839

    This v-shaped waistband is über flattering and the fabric is supremely soft. Pair with your denim jacket and flow from CrossFit to coffee dates.

    adidas Thebe Magugu leggings, R1699

    adidas teamed up with Thebe Magugu in this collection, honouring South Africa’s vibrancy. This collection comes in plus sizes, hoorah!

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”

    Kheper Vpop leggings in white marble, R599

    What’s not to love about this marble print and high waistband that flatters our curves? We’re inspired to move.

    Under Armour Project Rock HeatGear® Ankle Leggings, R1399

    There’s just something about Project Rock that gives us all the motivation to really push it in our workouts. This colourway and flattering side stripe are having us jump for joy – and burpees.

    BeFit Mara leggings, R920

    These beauties feature metallic foil in a marble pattern and are engineered with a four-way fit that allows you to bend into shapes without compromising that tummy area.

    READ MORE: Here’s What’s Trending in Watches Right Now

    Tiger Lilly Sunni Pocket Shorts in terracotta, R600

    Brighten up with these summery shorts that feature pockets (score!). Pair them with anything and you’ll feel far more inspired to sweat.

    Lara Fay Salmon Snake High Waisted Power Legging, R999

    These simply stunning tights, with snakeskin print, are just high enough on the waistband without getting all the way into your bra area. Plus, the flattering length enhances your shape.

    anima High-Waisted Tights, R1500

    When trying to avoid having your tights ride down during jump squats, high-waisted designs are the way to go. These are ethically made and are fully biodegradable.

    Michelle October

    Michelle is a freelance writer at WH, passionate about all things health, fitness and mental wellness. She’s also an avid surfer and recently discovered skateboarding as a viable means of transport. Skate dates, anyone? More

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    Start The Year Right With This Do-Anywhere New Year’s Day Workout

    Happy New Year! Whether or not fitness made it onto your New Year’s resolution list for 2023, starting your year with a workout is setting yourself up for success. Why? Because you’ll feel like you accomplished something, which will make you feel good about yourself. And when your confidence is high, so is your productivity. So you’ll start the year kicking ass and taking names with this New Year’s Day workout.
    Plus, if last night got a little too festive, know this: Moving your body stimulates your metabolism and lymph system, helping your body metabolise toxins more quickly. Your head will thank you – just be sure to drink plenty of water.
    The New Year’s Day Workout
    Still on holiday with no access to a gym? Or just no inclination to leave the house? This full-body workout by trainer and strength and conditioning specialist Ros Flint requires no equipment and very little space.
    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles
    How It Works
    The workout is divided into two circuits. Starting with Circuit 1, do the moves in order, for the number of reps shown, with as little rest as possible between moves. Once you’ve completed all moves, rest for a full minute, then start again. Do the circuit three times total. Once you’ve done Circuit 1 three times, rest for a minute, then repeat the same pattern with Circuit 2.
    New Year’s Day Workout Circuit 1
    Air Squats | REPS: 15
    Stand tall, feet about shoulder width apart. Sit your hips back to lower into a squat, then squeeze your bum to return to start. That’s one rep.

    READ MORE: Exactly How To Train Like Kim Engelbrecht
    Hip Thrusts | REPS: 20
    Lie on your back, knees bent, feet about hip width apart, arms at your sides. Squeeze your bum to raise your hips until your body forms a straight line to your knees, then lower until your bum is just off the floor. That’s one rep.

    Plank In and Out |REPS: 12
    Get in high plank (top of a push-up position) with tummy tight and hands in line with shoulders. Jump your feet in towards your chest and back out again. That’s one rep.

    Skater Jumps |REPS: 20
    Stand with feet apart, knees slightly bent and tummy tight. Jump to the side, landing softly with one leg crossed in front of the other and reach down to your front foot with the opposite hand. That’s one rep. Immediately jump sideways in the other direction. Continue alternating.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over
    New Year’s Day Workout Circuit 2
    Shoulder Taps | REPS: 30
    Get in high plank, tummy tight, hands in line with shoulders. Without letting your hips sway, touch your one hand to your opposite shoulder, then return to start. That’s one rep. Repeat with the opposite hand to opposite shoulder. Continue alternating.

    Tap Push ups | REPS: 10
    Start at the top of a push-up position. Lower your body all the way to the floor. Tap your hands forward, extending your arms fully. Then place your hands back under your shoulders and push back up to start. That’s one rep.

    Toe Reaches | REPS: 20
    Lie on your back, legs extended straight up, 90 degrees to the floor, tummy tight and lower back flat against the floor. Using your abs, NOT pulling with your neck, peel your shoulders off the ground and reach up to touch your fingers to your toes. Slowly lower back to start. That’s one rep.

    In and Out Squat Jumps | REPS: 15
    Start in a wide squat, legs about a metre apart, thighs parallel to the floor, chest up, bum and tummy tight. From here, jump up and land back in a squat, but with legs close together. Jump back to start. That’s one rep. Continue jumping your legs in and out quickly, landing in a squat each time.

    This workout is extracted from Ros’s brand new body-transformation e-book. To buy the book and get the full programme, contact her on Instagram. More

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    The 6 Greatest Recovery Tools That Ease Tight Muscles

    Recovery tools are clutch when it comes to stretching out and massaging tight, sore muscles, whether from injury or a hard workout. We’ve rounded up the top recovery tools that’ll get you from “eina!” to “aaaaah….”

    READ MORE: This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    Asoka Yoga Acupressure Energy Mat, R435

    Don’t let the spikes scare you; they activate energy points said to relieve pain, fatigue, insomnia and even combat anxiety.

    TriggerPoint GRID 1.0 Foam Roller, R650

    The hollowed-out roller gives as solid a sports massage as you can get alone on your bedroom floor. For best results, go slow as you can and remember to use your body weight as pressure.

    Theragun Mini, R5000

    The gold standard of percussive massagers now comes in a compact, waaaay less expensive model that’ll still pound out muscle tension like a pro.

    READ MORE: The 18 Best Swimwear Pieces That’ll Flatter Every Figure

    Hyperice Vyper Go Vibrating Roller, R3000

    You can roll out those DOMs at home or on the go thanks to this vibrating massage roller that’s designed for portability.

    TrueLight Energy Square 2.4, R6 695

    Red-light therapy is all the rage, but no product is easier to use than this energy square. Pair it with your morning coffee or post-workout stretch to target tension.

    Stryke Cryo Trigger Massage Ball, R420

    Combine the benefits of cryotherapy, heat therapy and massage therapy for pure muscle relief. *sigh*

    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout More

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

    The best workout is one that doesn’t actually feel like a workout at all, but rather feels like you’re just having a good time. And that kind of fun fitness sesh is what group fitness instructor and Next Fitness Star finalist Botle Kaymaba specialises in. Case in point: This high-energy cardio dance workout. “It’s a cardio jam session that incorporates aerobic movements as well as freestyle dancing,” says Botle. “It’s a great cardio burner workout that will make you feel good, proud and confident at the end of the session.”

    READ MORE: This 17-Day Slimdown Plan Will Help Get You Back In Shape

    How It Works

    Start with the cardio workout. Pump up the volume on the video below and follow along with Botle or simply freestyle. “Just listen to the music and move to the beat,” says Botle. Feel free to play the song more than once. When you’ve warmed up, move on to the strength circuit. Do all sets of each move before proceeding to the next. Once you’ve finished your last set of the third move, you’re done.

    Cardio warm-up

    Pump up the volume and follow along with Botle… 

    READ MORE: Try These Exercises To Build A Stronger, Bigger Butt

    For the next workout, you’ll need: A stability ball and a resistance band

    The Cardio Dance Workout

    1. Lateral Raises

    Reps: 8-25

    Sets: 2-3

    Stand on the resistance band. Hold the tip of the band with palms facing your thighs. Lift your arms sideways to should height and back down to start. That’s one rep.

    2. Overhead Tricep Extensions

    Reps: 4

    Sets: 2

    Grab the ends of the resistance band with each hand and stand on the middle of the band with your feet. Pull the band up over your shoulders so that your elbows are pointed forward. Extend your arms upwards until they’re straight, hold for eight counts, then return to start. That’s one rep. Rest for 10 seconds between reps

    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine

    3. Stability Ball Plank With Single Leg Lift

    Reps: 10-12

    Sets: 3

    Lie on your belly on a stability ball, then walk your hands out so the ball is underneath your shins and your hands are in line with your shoulders. Draw your belly button towards your spine to engage your abs – this will help keep your spine straight and your body stabilised. Raise one leg straight behind you, then slowly lower it back to start. Keep your pelvis stable.

    Watch Botle perform the moves: 

    [embedded content] More

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    This Cardio Abs Workout Takes Only 20 Minutes But Works All Your Major Muscles

    If strengthening and sculpting your core is what you’re after, you’ve come to the right place. This cardio abs workout works all over, strengthening your torso so you have a healthier skeleton, too. Feel free to add it to your regular fitness routine or up the ante and complete the entire four-week workout plan (you read that right!) for an even more hardcore sweat test.
    20-Minute Cardio Abs Workout
    Time: 20 minutes
    Equipment: mat
    Good for: abs
    Instructions: Complete the prescribed number of sets and reps for each move, resting for one minute in between sets, then immediately continue to the next exercise.
    Move 1: Scapulla Pushup

    How to: Start on all fours. Spread shoulder blades wide across back like you’re trying to imprint a bra line on the ceiling, and then squeeze shoulder blades together as you lower chest toward mat without bending your arms. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 rep
    READ MORE: This Weighted Abs Workout Will Sculpt Your Stomach Like No Other
    Move 2: Plank Jacks

    How to: Start in a plank position. Hop feet out slightly wider than shoulders, then hop them back together. Keep hips level. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    Move 3: Kneeling Pushup to Bird Dog

    How to: Begin in a knee plank, tail bone tucked under, index fingers pointing straight forward, and fingers spread wide. Lower down, pulling shoulders away from ears, elbows slightly in toward the ribs. Press up quickly, this time lifting knees off the ground as you do and reaching left arm forward to shoulder height and right leg back to hip height. Lower back to knee plank. That’s one rep. Alternate which arm/leg you lift after each pushup until you’ve completed the designated number of reps below then move on to the next exercise.
    Week 1: 4 sets of 8 repsWeek 2: 4 sets of 12 repsWeek 3: 5 sets of 8 repsWeek 4: 5 sets of 12 reps
    READ MORE: Tone Your Arms And Abs At The Same Time With This 15-Minute Workout
    Move 4: Stretch Jump to Plank

    How to: Start standing in the middle of your mat with feet together and hands at sides. Swing hands overhead and take a tiny hop straight up off the mat. Land and immediately bend knees, folding forward to place hands on floor. Jump legs back to land in plank position. Quickly hop feet forward again to meet hands. Stand and swing arms back overhead to take another tiny hop straight up off mat. That’s one rep. Complete the number of reps designated below and then move on to the next exercise.
    Week 1: 4 sets of 12 repsWeek 2: 4 sets of 15 repsWeek 3: 5 sets of 12 repsWeek 4: 5 sets of 15 rep
    Move 5: Side Plank With Elbow Twist

    How to: Start in a side plank with feet flexed, left foot stacked on top of right, upper body propped on right forearm, elbow underneath shoulder, and left hand behind head. Rotate at waist to bring left elbow down to touch mat. Keep hips high and lower body stable. Return to start. That’s one rep. Do as many reps as possible for the time allotted below and then alternate sides for each set.
    Week 1: 4 sets of 30 secondsWeek 2: 4 sets of 45 secondsWeek 3: 5 sets of 30 secondsWeek 4: 5 sets of 45 second
    This article was originally published on www.womenshealthmag.com  More

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    Exactly How To Train Like Kim Engelbrecht

    By Ondela Mlandu

    Kim Engelbrecht is loved and known by many around the world for her impeccable acting. Kim has recently returned from the International Emmy Awards in Los Angeles and she’s also our Women’s Health January/February cover star. Writer Ondela Mlandu stepped into Kim’s prolific shoes to find out how the actress stays fit and healthy.

    Kim made waves in the acting and entertainment industry as early as the age of 12. Her career has led her down several paths such as television presenting days on the e.tv teen show Craz-e, youth series, Take 5 on SABC, to her acting role as Lolly De Klerk on the popular soapie Isidingo, to television series such as Reyka and Raised by Wolves.

    Kim Engelbrecht’s Metcon workouts explained

    When it comes to exercising, Kim works out with her trainer Bjorn Bergins from The HIIT Club twice a week. The pair have built a good training relationship over the years. Kim’s training routine includes Metcon/HIIT training twice a week, together with Reformer Pilates.

    Metabolic conditioning or Metcon for short is a combination of strength training and cardio exercises, to increase ones overall fitness levels.  You can adapt almost any exercise to fit a metabolic exercise program, including weight training, resistance training, cardio exercises, compound movements, and even bodyweight exercises.

    READ MORE: 4 Core Moves That’ll Create A Stronger Body All Over

    Train like a pro… at home

    Here’s how you can train like Kim…

    1. Full Dynamic Stretch Routine

    The warm-up routine that Bjorn designed for the morning was called the ‘dynamic’ stretch and it included. Try it for yourself:

    a) Warming up the tendons/ligaments in the joints

    b) Lengthening and activating the muscles

    c) Stimulating the blood flow and energy

    d) Connecting the breathing to the movements (mind/body connection).

    Kim Engelbrecht with her trainer, Bjon Bergins

    The movements particularly go through all the planes of movement (up/down, sideways and rotations). Bjorn sees breathing and movement as the foundation of each session.

    “Not only does this prepare the body for action and more importantly, it also gives you an opportunity to get your mindset ready. This is the way to avoid any injuries during workouts and also to speed up recovery time,” he says.

    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout

    2. Activation/ Mobility Warm-up

    We then moved into the activation/mobility warm-up part. The warm-up was a ball game that can be done in pairs. You will need a tennis ball and four cones. You will be required to sprint to the cones to leave a ball, whilst the next person removes the ball to place on another cone. This warm-up is the ultimate test of endurance.

    3. Metcon Workout

    The workout started with a 10-meter sprint with sets of the below exercises in between.

    After each workout, you must sprint 10 meters further than you did before e.g. 10 meters, 20 meters, 30 meters and eventually the 40 meters sprint.

    The exercises in between were as follows:

    Full-Body Metcon

    Jumping jacks/plyo jacks (A plyo jack is done by jumping up, opening your arms and legs mid-air into an “X” shape.)

    Commando roll press ups

    Dumbbell squat and press

    Ab twists

    Abdominal Metcon

    This ab workout consists of sets of 10, 20, 30 and 40 exercises, as each set was increased by 10 reps.

    Leg raises

    Super crunches

    Side slides

    Bicycle kicks

    To end the workout, do a cool-down and stretch to recover.

    Kim Engelbrecht’s intentional fasting

    The beauty of fasting is that Kim has adapted it to suit her lifestyle.

    “I usually do a fasted workout and break my fast after training at lunch time. I fast 16:8 – 11 am-7 pm. or 12 pm – 8 pm, although I never really eat after 8 pm,” she says. Kim says one of the benefits of fasting for her, is that once in the fasting phase it allows her to increase her water intake. “I always have to remind myself to drink more water. I drink water and herbal tea (calorie free) and coffee,”
    Kim Engelbrecht

    Fasting makes Kim more aware of how much protein she consumes. “I have started including protein shakes to increase my protein intake. Fasting allows me to turn meal times into an event because I just look forward to meals more now. I set my table because I’ve been waiting 16 hours for a meal and I am definitely going to enjoy it,” she says.

    READ MORE: “Here’s How I Got My Fitness Back After The Pandemic”

    Kim never feels the pressure to look a certain way, however, she does advocate for women to feel comfortable in their own skin. “Fitness is a lifelong journey, and you should enjoy the process and experiment as much as you can. A big secret to a healthy lifestyle is that you can always get back on track,” she says. More

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    4 Core Moves That’ll Create A Stronger Body All Over

    The body part you can’t stomach? Well, your stomach, according to our poll (31% of you cited your tum as needing the most attention). In the WhyFive SA Body Image Report, just 14% of respondents reported being happy with their tummies and 45% – nearly two-thirds of whom were black women – said they would consider a tummy tuck.
    Tighten your waistline without surgery with these 4 core moves from trainer David Kirsch. While you can’t spot-train a slimmer waistline (this happens with creating a caloric deficit and overall exercise), you can and should incorporate abdominal training into your routine, since your core spans your front, back and butt. Training these important muscles help create a leaner, healthier posture, can prevent injury and creates a healthier body overall.
    Try these 4 core moves in a circuit, doing three sets, or tack them to the end of your workout for strong results.
    1. Stability-Ball Jackknife
    Position your hands shoulder-width apart on the floor and place your shins on a stability ball. Your body should form a straight line from head to heels. Keeping your back flat, slowly bend your knees towards your chest. Pause, then return to start. That’s one rep. Do 15 to 20.
    READ MORE: Sculpt Your Body With This 15-Minute HIIT Workout
    2. Stability-Ball Hands-Offs
    Grab a light dumbbell in your right hand and position your shoulders on a stability ball, feet flat on the floor. Form a straight line from knees to shoulders and lift the weight above your right shoulder (A). Raise your shoulders, bring the weight to your left thigh, and grab it with your left hand (B). Reverse the move to return to start. Do 15 to 20 reps on each side.
    READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!
    3. Reverse Oblique Crunch
    Lie on the floor with your arms at your sides, palms down, legs raised and knees slightly bent (A). Lift your hips and twist them slightly to the right (B). Return to start. That’s one rep. Repeat on the left side; continue alternating for 15 to 20 reps.
    READ MORE: Just These Two Workouts Make A Killer Six-Week Workout Routine
    4. Side Plank With Rear Fly
    Grab a dumbbell with your right hand and prop yourself up on your left forearm so your body is in a straight line. Hold the weight out in front of you at shoulder level (A). Slowly raise the weight towards the ceiling, arm straight, pulling your shoulder blades together (B). Return to start. That’s one rep. Do 15 to 20, then switch sides and repeat. More