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      7 Treadmill Workouts For Every Type Of Goal, From Strength To Weight Loss

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      Let’s be real – running indoors can sometimes feel repetitive, boring, and frankly, like the least appealing thing to do when at the gym. The best thing about treadmill workouts is that there are plenty – and I mean endless – ways to switch it up.Crank up the speed and go all-out for some sprints, mess with the incline to power through hill climbs, or get bold and throw in walking lunges to create a spicy HIIT session. These seven treadmill workouts from top trainers will shake up your routine – and who knows, you might even (dare I say it?) start looking forward to hopping on this mainstay machine.Meet the experts: Ellen Latham, CPT, is a personal trainer and creator and co-founder of Orangetheory Fitness. Karli Alvino, CPT, is a personal trainer and coach at Mile High Run Club. Michaela Ragaas, CPT, is a personal trainer and education and training manager at Technogym. Matthew Meyer, CPT, is a personal trainer and run coach at Mile High Run Club.1. The Best Treadmill Workout For StrengthWhat it’s all about: Keep your treadmill at a 1 percent incline whenever you reach your steady-state pace – this is your recovery period. You’ll increase the incline from there to target your glutes and hamstrings. “By increasing the incline, you will increase the effort it takes to maintain your speed,” says Latham, the creator of this workout.Time: 15+ minutes5 minutes: Warm-up (walk or jog)

      1 minute: Steady-state pace at 1 percent incline

      1 minute: Maintain pace at 2 percent incline

      1 minute: Maintain pace at 1 percent incline

      1 minute: Maintain pace at 3 percent incline

      Continue alternating 1 minute at 1 percent incline, then 1 minute at a higher incline, increasing by 1 percent incline every time, until you have reached the highest incline on the treadmill (or as high as you can go). Maintain steady-state pace throughout.

      5 minutes: Cooldown (walk or jog)2. The Best Treadmill Workout For EnduranceWhat it’s all about: Push your steady pace – that speed you can comfortably maintain for about a half hour – through longer and longer intervals in this workout from Latham. You’ll increase your speed for one to three minutes, with an active recovery after that. “The longer you increase speed, the longer your steady-state pace,” says Latham. Breathe deep and focus on running long and strong.Time: 17+ minutes5 minutes: Warm-up (walk or jog)

      1 minute: 1–2 mph above steady-state pace

      1 minute: Steady-state pace

      2 minutes: 1–2 mph above steady-state pace

      2 minutes: Steady-state pace

      3 minutes: 1–2 mph above steady-state pace

      3 minutes: Steady-state pace

      Repeat until fatigued, always matching your steady-state pace recovery with the duration of your effort.

      5 minutes: Cooldown (walk or jog)3. The Best Treadmill Workout For Weight LossWhat it’s all about: Targeting your glutes, hamstrings, quads and calves with this treadmill workout that also incorporates strength training moves, created by Ragaas. Bonus: It will help improve your core stability – a key to better, faster mileage.Time: 13-16 minutes4 minutes: Warm-up (jog)

      30 seconds: Squats (off the tread)

      1 minute: Walk

      1 minute: Walking lunges (at 3 mph or comfortable pace)

      30 seconds: Sprint at max speed

      Repeat from the squats for 2-3 rounds

      3 minutes: 8-15 percent incline walkREAD MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok4. The Best Treadmill Workout For PowerWhat it’s all about: This workout centres around 60-second sprints. To figure out your sprint speed, consider your steady-state pace – a pace you can maintain for about 25 to 30 minutes – says Ellen Latham. Then, increase that speed by three kilometres per hour for your spring pace. “The goal is to try to match or slightly increase the speed from the previous effort [with each sprint],” she says. “The purpose of this style of interval training is to increase your muscles’ ability to produce power on the treadmill.” You’ll also improve the rate at which you recover from each sprint, as well as your endurance.Time: 16-20 minutes5 minutes: Warm-up (walk or jog)

      1 minute: Steady-state pace

      1 minute: Sprint

      Repeat the minute intervals 6-10 times, alternating steady-state pace and sprint

      5 minutes: Cooldown (walk or jog)5. The Best Treadmill Workout For Beginners What it’s all about: Beginner runners tend to gravitate toward running workouts with a lot of room for breaks, says Karli Alvino. “This program has a lot of intervals, as well as room for improvement.” Because of this, it’s a good intro to tread workouts. FYI: RPE stands for “rate of perceived exertion.” On a scale of 0 to 10, think of 0 as an effort equivalent to relaxing on the couch, 5 a recovery jog that’s easy enough for you to talk, and 10 your all-out sprint, says Alvino.Time: 38 minutes5 minutes: Warm-up (dynamic stretches, walk or jog)

      90 seconds: Light run (RPE 6)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Run at 3 percent incline (RPE 6–7)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8)

      1 minute: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      90 seconds: Hard run (RPE 8–9)

      2 minutes: Recovery walk (RPE 3–4)

      2 minutes: Run at 3 percent incline (RPE 6–7)

      90 seconds: Recovery walk (RPE 3–4)

      2 minutes: Hard run (RPE 7–8)

      90 seconds: Recovery walk (RPE 3–4)

      2 minutes: Breathless run (RPE 8–9)

      90 seconds: Recovery walk (RPE 3–4)

      30 seconds: Sprint (RPE 10)

      90 seconds: Recovery walk (RPE 3–4)

      30 seconds: Sprint (RPE 10)

      2 minutes: Cooldown (walk or jog)6. The Best Treadmill Workout For StaminaWhat it’s all about: Strengthen your cardio endurance and improve your muscular endurance (or how long your muscles can work) with this program. “Muscular endurance allows you to perform a skill more effectively and you achieve it through developing muscular strength at lower loads and high repetition,” says Michaela Ragaas, who designed this incline workout to do just that.Time: 30 minutes4 minutes: Warm-up (establish a comfortable pace, then mix in lateral walks, high knees and butt kicks)Hill 1:1 minute: 3 percent incline run (comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 5 percent incline run (a step above comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 5 percent incline run (a step above comfortable pace)

      1 minute: 0 percent incline active recovery walk or jog

      1 minute: 3 percent incline run (comfortable pace)

      2 minutes: 1 percent incline (recovery pace)Hill 2:90 seconds: 4 percent incline (a step above comfortable pace)

      30 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 3 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

      30 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 2 percent incline (a step above comfortable pace; aim for 0.5 mph higher than last incline)

      90 seconds: 0 percent incline active recovery walk or jog

      90 seconds: 1 percent incline (a step above comfortable pace)Hill 3:1 minute: 1 percent incline (recovery speed)

      2 minutes: 3 percent incline (a step above comfortable pace)

      1 minute: 1 percent incline (recovery speed)

      2 minutes: 3 percent incline (a step above comfortable pace)

      4 minutes: cooldown, 0 percent incline (walk or jog)READ MORE: Winter Training Just Got An Upgrade With The Trojan Pro Series Treadmill7. The Best Treadmill Workout For SpeedWhat it’s all about: “Speed is considered one of the most fundamental components of fitness performance,” says Ragaas. To pick up your pace and build your strength, you’ll focus on both speed and inclines during this workout. Don’t be afraid to get uncomfortable!Time: 10 minutes1 minute: Easy pace at 4 percent incline (think warm-up speed)

      1 minute: Moderate pace at 4 percent incline

      1 minute: Hard pace at 4 percent incline

      1 minute: Easy pace at 2 percent incline (think active recovery speed)

      1 minute: Moderate pace at 2 percent incline

      1 minute: Hard pace at 2 percent incline

      1 minute: Easy pace at 0 percent incline

      1 minute: Moderate pace at 0 percent incline

      1 minute: Hard pace at 0 percent incline

      1 minute: Recovery jog or walk at 0 percent inclineThis article by Mallory Creveling was originally published on Women’s Health US. More

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      These Strength Moves For Swimmers Are Total-Body Toners

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      These dry-land moves form a double-whammy for your bod: they’re the perfect strength moves for swimmers and will also tone and up your endurance for whatever your sport. “These moves may help you improve your swimming style in the water,” says Graham Hill, a top South African swimmer and former head coach for the national Olympic swimming team. Paralympic swimming sensation Natalie du Toit agrees. “It’s common practice to correct the way you’re moving in the water while you’re on land,” she says. “Any correction you do on land will immediately translate into a correction in the water.” Try these strength moves swimmers love a few times a week to see the difference. How to do these strength moves for swimmers Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool (or any other time). You can do them with or without shoes – and you might want to put down a towel if you’re on a concrete or slippery surface.Alternating SuperwomanLie face down with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few centimetres off the floor, then simultaneously lift your left arm and right leg 15 to 20cm (A). Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B). That’s one rep. Do 10.Down-Dog SweepStarting in a push-up position, lift your hips and move into the downward-facing dog pose, keeping your legs straight and heels just off the floor (A). From that position, drop your hips towards the floor as you simultaneously raise your chest and shift your weight forward into upward-facing dog (B). Reverse the movement to return to the starting position. That’s one rep. Do three or four.READ MORE: What You Really Need To Know About Running For Weight Loss, According To ExpertsUneven Push-UpsGet into a push-up position with your left hand on top of a rolled-up towel and your right hand on the floor (A). Lower into a push-up until your chest is as close to the floor as possible (B). Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor.Quick tip: If this move is too difficult, start in a modified push-up position, with your knees on the ground.Inverted HamstringStand with your arms at your sides, knees slightly bent (A). Lift your right leg behind you, bend to lower your torso until it’s parallel to the ground, and raise your arms out to the sides until they’re in line with your shoulders, palms facing down (B). Return to start. That’s one rep. Do 10, then switch legs and repeat.READ MORE: 15 CrossFit Workouts You Can Do At HomeGlute Bridge With Knee SqueezeLie face up with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A). Raise your hips so that your body forms a straight line from your shoulders to your knees. Don’t allow the towel to slip (B). Pause, then lower your hips towards the floor. That’s one rep; do eight to 12.Star UpsLie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms and legs a few centimetres off the floor (A). From that position, simultaneously bring your right arm and left leg to meet over your abdomen (B). Lower back to start. Repeat on the opposite side. That’s one rep. Do eight to 12.Quick tip: Slowly raise and lower your arms and legs in a fluid, controlled movement.READ MORE: The Big Book Of Walking Workouts eBookSide Plank ReachAssume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A). In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B). Return to start. That’s one rep. Do eight to 12, then switch sides and repeat.Scorpion Lie face down, arms out to the sides at shoulder height (A). Lift your right leg off the floor, bend your knee 90 degrees and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B). Hold for two seconds, then return to start. That’s one rep. Repeat on the other side, and keep alternating until you’ve done eight to 12 reps on each side.If you’re looking for a way to get lean, fit and strong, you’re in luck! Our No Gym Required e-book is perfect for working out anywhere! Get it here. More

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      An editor-approved guide to fitness and wellbeing at ICD Brookfield Place

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      Life

      by Ruman Baig
      1 hour ago

      As the festive season fades and January ushers in a fresh start, prioritizing wellness becomes a natural resolution. Dubai’s ICD Brookfield Place offers more than just award-winning office spaces; it’s a vibrant hub designed to integrate fitness, recovery, and holistic well-being into your lifestyle.
      Discover a Plethora of Options Under One Roof
      Whether you crave high-octane workouts or prefer a more personalized approach, ICD Brookfield Place caters to every fitness journey. Here’s a glimpse of what awaits you:

      Unlock Your Potential with Embody Fitness
      If you seek a personalized and results-driven approach to fitness, Embody Fitness offers a tailored solution. With locations in both the Lamborghini Building and ICD Brookfield Place, they cater to high-performing individuals seeking the best in personal training.
      Their signature programs combine physical training, nutrition guidance, recovery techniques, and mental resilience coaching to help you achieve measurable results. Here’s what sets them apart:
      Results-Driven Transformation: Experience noticeable improvements in strength, health, and physique with their dedicated team.
      Holistic Wellness Programs: Their integrated approach addresses all aspects of wellness, ensuring your program complements your lifestyle.
      Advanced Recovery Services: Maximize results and maintain peak physical well-being with ice baths, saunas, and physiotherapy services.
      Exclusive Training Environment: Train in a private, member-only environment with Dubai’s top trainers, guaranteeing privacy and personalized attention.

      Reform Athletica: Revolutionizing Fitness in Dubai
      Within the vibrant ecosystem of ICD Brookfield Place, Reform Athletica stands out as a cutting-edge fitness studio that’s revolutionizing the fitness landscape in Dubai. With a focus on high-performance training and a holistic approach, Reform Athletica empowers individuals to achieve their fitness goals, whether it’s building strength, improving mobility, or enhancing overall well-being.
      Unique and Exclusive Workouts
      Reform Athletica offers five signature workout methods that cater to all fitness levels, from beginners to seasoned athletes. Their hero workout, the Reform Method, is performed on the Lagree Megaformer, a state-of-the-art machine that provides a full-body, high-intensity, low-impact workout. This unique method combines elements of Lagree Fitness, Pilates, strength training, mobility work, and functional training, offering an unparalleled fitness experience.

      State-of-the-Art Facilities and Expert Coaching
      Reform Athletica studios are designed to provide a welcoming and inclusive environment where clients can unwind and reconnect with their bodies. The interiors evoke the feeling of a private art gallery, showcasing art from around the world. The studios are equipped with top-of-the-line fitness equipment, including Lagree Megaformers and Microformers, TRX training systems, and high-end fitness accessories.
      The studio’s team of certified coaches is dedicated to delivering results-driven workouts. They provide expert guidance and support throughout each session, ensuring that clients of all fitness levels can achieve their goals safely and effectively.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in lifestyle and culture

      A guide to fitness and wellbeing at ICD Brookfield Place

      by

      Life

      by Ruman Baig
      21 seconds ago

      As the festive season fades and January ushers in a fresh start, prioritizing wellness becomes a natural resolution. Dubai’s ICD Brookfield Place offers more than just award-winning office spaces; it’s a vibrant hub designed to integrate fitness, recovery, and holistic well-being into your lifestyle.
      Discover a Plethora of Options Under One Roof
      Whether you crave high-octane workouts or prefer a more personalized approach, ICD Brookfield Place caters to every fitness journey. Here’s a glimpse of what awaits you:

      Unlock Your Potential with Embody Fitness
      If you seek a personalized and results-driven approach to fitness, Embody Fitness offers a tailored solution. With locations in both the Lamborghini Building and ICD Brookfield Place, they cater to high-performing individuals seeking the best in personal training.
      Their signature programs combine physical training, nutrition guidance, recovery techniques, and mental resilience coaching to help you achieve measurable results. Here’s what sets them apart:
      Results-Driven Transformation: Experience noticeable improvements in strength, health, and physique with their dedicated team.
      Holistic Wellness Programs: Their integrated approach addresses all aspects of wellness, ensuring your program complements your lifestyle.
      Advanced Recovery Services: Maximize results and maintain peak physical well-being with ice baths, saunas, and physiotherapy services.
      Exclusive Training Environment: Train in a private, member-only environment with Dubai’s top trainers, guaranteeing privacy and personalized attention.

      Reform Athletica: Revolutionizing Fitness in Dubai
      Within the vibrant ecosystem of ICD Brookfield Place, Reform Athletica stands out as a cutting-edge fitness studio that’s revolutionizing the fitness landscape in Dubai. With a focus on high-performance training and a holistic approach, Reform Athletica empowers individuals to achieve their fitness goals, whether it’s building strength, improving mobility, or enhancing overall well-being.
      Unique and Exclusive Workouts
      Reform Athletica offers five signature workout methods that cater to all fitness levels, from beginners to seasoned athletes. Their hero workout, the Reform Method, is performed on the Lagree Megaformer, a state-of-the-art machine that provides a full-body, high-intensity, low-impact workout. This unique method combines elements of Lagree Fitness, Pilates, strength training, mobility work, and functional training, offering an unparalleled fitness experience.

      State-of-the-Art Facilities and Expert Coaching
      Reform Athletica studios are designed to provide a welcoming and inclusive environment where clients can unwind and reconnect with their bodies. The interiors evoke the feeling of a private art gallery, showcasing art from around the world. The studios are equipped with top-of-the-line fitness equipment, including Lagree Megaformers and Microformers, TRX training systems, and high-end fitness accessories.
      The studio’s team of certified coaches is dedicated to delivering results-driven workouts. They provide expert guidance and support throughout each session, ensuring that clients of all fitness levels can achieve their goals safely and effectively.
      – For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and Instagram
      Images: Supplied  More

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      in health and weelbeing

      5 Ways To Actually Make Your New Year’s Resolutions Stick

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      If packed gyms on January 1 are any indication, everyone starts off the new year with the best of intentions – from upping your organisation skills to getting fit after a hectic holiday season. However, statistics have found that only a fraction of people actually stick with their resolutions. Here are some simple ways to see a happy and healthy New Year all the way through.Start off slowlyIt might have been the champagne talking when you decided you were going to run a marathon – even though you don’t own running shoes. Rather than setting unrealistic goals, start with ones you can achieve, like starting off with a beginner’s running plan and then moving onto training for a 5K or a 10km race if you’re new to running and build from there.READ MORE: Step Into Your Best Shape With The WH Walking ChallengeWork with your personality – not totally against itDon’t set yourself up for failure. If you’ve never been a morning person for example, don’t decide to start working out every day at 6 am. Instead, pick a time when you’ll actually enjoy going to the gym and you’ll be much more likely to keep that motivation and feel positive about the changes.Monitor your successApps and fitness trackers are great tools for helping you along the way. You can use various apps to track your weight, measure body fat and water levels and obtain bone mass info.READ MORE: 20 Fitness Apps To Kickstart Your Wellness JourneyFind support in numbersIt’s easy to join a gym and just not show up, but signing up for a class or a running group means you’ll have a built-in network to help you see it through. Even pairing up with a friend means you’re not just letting yourself down, and accountability is a powerful motivator.Check In with YourselfAdd a reminder to your calendar at three months, six months, and nine months to see how well you’ve stayed the course. It’s never too late for a resolutions re-boot and following up with yourself down the line will either make you feel proud or motivate you to get back on track. More

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      How Instagrammer The Healthy Process Healed Her Relationship With Food

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      Like so many of us, Kelly van der Walt tried hard to carve out a weight that felt comfortable for her. At 34, she weighed 82kg and to reach her goal weight, she felt she needed to be in a process of restraint, of following rules that needed to be upheld, no matter what. “I had been restricting my favourite – what I call ‘fun foods’ – and trying to be super disciplined,” she explains. But so often, this prohibitive approach can yield the opposite result. And Kelly experienced it first-hand. “This led to a cycle of bingeing, restricting, starting [again], and the cycle continued,” she reflects.While out one day, she caught sight of a photograph her husband had taken of her. “I will never forget it,” she says. “I knew then something needed to change.” To that end, Kelly took a different approach: she decided to learn about nutrition. Her aim was to become a certified health coach, but in the process, she learned valuable insights that spurred her weight-loss journey.READ MORE: “How I Went From Being A Party Girl To A Fitness Fanatic – And Lost 31kg”“I learned something that changed my outlook completely,” she says. “It is a word, ‘diatia’. It means ‘diet’ in Greek. We think ‘diet’ means restriction, cardio, etc. But what it really means is a way of life, a way of living. I learned that in order to succeed I needed to make my journey a way of life. I needed to heal my relationship with food and learn how to incorporate fun foods into my life rather than completely restrict them.”Kelly van der Walt Before & AfterWith her focus shifted, Kelly hauled out cookbooks and made simple, nutritious meals. “I focused on whole foods and adding nutrients rather than subtracting [them],” she explains. “I increased my daily movement by increasing my step goal and did weight training twice a week.”She persisted with consistency. Two years on, Kelly, now 36, is slimmer but more importantly, at peace with her body. “It’s amazing that what started as a weight loss journey changed every aspect of my life,” she says. “I feel lighter yet stronger in my body, more capable and independent. It has made me a better person, wife and mom!”Resetting TipsTalk Positively“Stop listening to yourself and start talking to yourself. The process is 100 percent mental!”Chase Health“Health is a feeling that looks different on every body! Chase the feeling and your body will meet you there.”Go Slowly“The fastest way to get to where you want to be is slowly.”

      Michelle October

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

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      7 Easy Ways To Stay In Shape If You Genuinely Suck At Working Out In The Heat

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      “Just landed in paradise… Can’t wait to hit the hotel gym!” tweeted no one, ever.Working out on holiday (and in the heat) can be… a challenge. Maximise your leisure time by sneaking fitness into your itinerary. Here are 7 super-easy ways to stay in shape on holiday this time round…Aside from saving on car rental and bus fare, you’re burning around 21kJ for every minute you spend hoofing it around town. Plus, walking strengthens your abs not to mention the heart and lungs and if you do it on different terrain, such as sand or pebbles, you’ll get your muscles working. To make your strides the fat-melting kind, think up and stay in shape. You’ll get a 60 percent boost in kilojoule burn from walking uphill or climbing a flight of stairs.2. Carry A LoadStudies show that toting extra weight can help you torch more kilojoules — up to 12 percent more while walking! In the gym, you’d use a weighted vest; on the street, stuff a backpack with a load that’s three to five percent of your own bodyweight. Choose a bag with a hip strap to distribute the weight and minimise injury.READ MORE: The Ultimate No-Gym Required Workout3. Burn 400kJWhile waiting in an airport security line for 15 minutes, walk through the metal detectors once, lift and lower a 20kg suitcase twice, then run for three minutes to catch your flight (stupid lines!).4. Dance Your Butt Off And Stay In Shape!So there was no room in your suitcase for running shoes. Don’t stress. Research suggests that busting moves on the dance floor can raise your heart rate as much as an interval session and torch mega kilojoules.READ MORE: A Beginner’s Guide To Hiking5. Broaden Your (Muscle) HorizonsGet out of your workout rut and try exciting new challenges to recruit muscles you forgot you had to stay in shape.UPPER BODYTone your arms, shoulders and back with these activities…Canoeing/kayaking

      Stand-up paddleboarding

      Zip-liningLOWER BODYSculpt a gorgeous butt, legs and thighs in no time by trying…Cycling

      Hiking

      RollerbladingFULL BODYGet a total-body turn-around with these summertime pursuits…Rock climbing

      Beach volleyball

      Waterskiing6. Gain The Outside EdgeNot keen to break your routine? You can still reap the benefits of a change of scenery by simply taking it outdoors. An Italian study showed that after two 20-minute workouts — one on a treadmill, one on an outdoor track — participants kept a steadier speed and reported a more pleasant experience when outside. Scenery might lead people to perceive exercise as less strenuous, says study author Dr Carlo Baldari.7. Strike A BalanceBalance training can help you build muscle faster, according to a study in the International Journal of Sports Medicine. “Balance training may precondition muscles for strength training by improving coordination and motor control,” explains lead study author Dr Albert Golhofer.Try this: stand on one leg on a rolled-up towel while you brush your teeth in the morning, then switch to the other leg when you brush at night. More

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      Get Fit Anywhere With This Resistance Band Workout

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      You know you’re winning when working out feels less like a task and more like just another part of your day – like grabbing a coffee or taking a shower. That kind of consistency doesn’t just happen; it’s something you’ve built up over time. So, as the holidays start to roll in, don’t stress about perfection. It’s about keeping the momentum going and not letting a holiday pause get in your way. You’ve come this far – keep it going!Gym In Your Beach BagYou may not be able to go to the gym when you’re hitting the seaside in Scottburgh on the South Coast, but you can take the gym circuit along with you wherever you’re headed these holidays. All you need are two totally affordable, uber-packable pieces of equipment and this workout from Joburg-based trainer Inge Bezuidenhout (pictured). “The resistance band is very small and can easily fit into your luggage,” says Inge. “You also don’t need a lot of space to perform exercises with a resistance band and it can be used for training almost every muscle in your body. Plus, the intensity can be adjusted, the same as with any machine.” When choosing a resistance band, you get a variety of thicknesses. The thicker the band, the higher the intensity – just like adding more bricks to your weight stack increases resistance on a cable machine.READ MORE: This 15-Minute Full-Body Workout Is Perfect For BeginnersIf you’re new to exercise or typically set your circuit machines to just one or two bricks, Inge recommends using the thinnest band you can find, which will be the easiest to train with. “Also, don’t place too much resistance on the band,” she advises. You can adjust the resistance by altering the band’s length – hold a short section or fold it over and you have high resistance; use it at its full length for lowest resistance. “I use a resistance band with all my clients because it can adjust to various fitness and strength levels,” says Inge, who specialises in training women at their homes. “It’s also so versatile – it can be used as is, in a loop format or you can tie it to a pole or pillar for pulling exercises. Alternatively, you can use it with a partner or connected to a door to perform various exercises.”How It WorksThe workout is divided into two sets, each consisting of three exercises. Starting with Set 1, do the three exercises in order for the prescribed number of reps, then go back and repeat twice more for a total of three rounds. Once you’ve done three rounds of Set 1, move on to Set 2, following the same pattern.Set 1Rounds: 3- start each round with 60 seconds of skippingMovesBand pushups: Beginner | 10 reps

      Advanced | 15 reps

      Band pelvic lifts and pull: Beginner and Advanced | 15 reps + hold at hips for 10 seconds

      Band side steps: Beginner | 15 reps each side

      Advanced | 20 reps each sideSet 2Rounds: 3- start each set with 20 jumping jacks (for an extra challenge, use a band to make them harder)MovesBand hamstring kickbacks: Beginner |15 reps each leg

      Advanced | 20 reps each leg

      Band double-arm core pulls: Beginner | 10 reps each side

      Advanced | 15 reps each side

      Band squat and press: Beginner | 15 reps

      Advanced | 20 repsREAD MORE: The Ultimate Core Workout For Abs Of Steel – From A TrainerThe Workout MovesBand Push-UpsFold the band and place it around your shoulders, holding one end in each hand, then get into the top of a push-up, tummy tight and bum squeezed (A). Keeping your spine straight, lower your body until your chest is a few centimetres above the ground.  (B), then push back to start.Band Pelvic Lifts and PullTie the band to a pole about 30cm from the floor, then lie on your back, holding the band with both hands, shoulder width apart and extended above your head (A). As you lift your hips so that you form a straight line from your knees to your shoulders, pull the band to your hips with straight arms, squeezing your bum (B). Lower back to start. That’s one rep.Band Side StepsStand on a band, feet shoulder-width apart, then cross the ends of the band and hold one in each hand (A). Step your right leg to the right and then your left leg to the left (B). Return to start. That’s one repBand Jumping JacksStart by holding the band in both hands, with your hands above your head and your feet together (A). As you jump your legs apart, pull the band open in front of your face (B) then hop back to start. That’s one rep.Band Hamstring KickbacksTie the band at the bottom of a sturdy pole. Put one foot inside the loop and lift your heel to put the band underneath your foot (A). Stand upright, holding onto a wall for balance, and slowly kick your foot backwards by straightening your leg (B). Control the movement back to start. That’s one repBand Double-Arm Core PullsTie the band to a sturdy pole at shoulder height and stand with feet shoulder-width apart, holding the band with both hands together towards the pole (A). Use both arms to pull the band in front of you (B). Control the movement back to start. That’s one rep.Band Squat and Press Stand on the band with feet hip-width apart, holding the ends in both hands. Your hands should be shoulder-width apart in line with your chest, palms facing upwards (A). Sit back into a squat (B) and as you come up, press with both hands overhead (C). That’s one rep. Immediately lower back into another squat for your next rep.   More