Total Body Workouts

Subterms

    Latest story

    100 Shares

    Consider This Yoga HIIT Workout A Total-Body Shred

    by

    Yes, yoga HIIT exists! Like strength-training moves, it’s possible to up the ante and turn your yoga flow into a sweaty interval training session. How? By upping your pace. Yoga works particularly well for this, since each pose is meant to flow into the next, creating a pacey workout that gets your heart racing.

    Plus, every move is done without a single weight, so you’re able to use your own body weight to strengthen your muscles. But don’t be fooled: this challenging flow, while mostly bodyweight, can up your heart rate and doubles as a hybrid strength-cardio workout.

    How to do this yoga HIIT workout

    Personal Fitness Trainer Phia-Lee Rabie came up with this workout. Each move blends into a circuit that you can repeat four or five times, making up a complete total-body workout. You’ll engage your core and tone your arms and legs.

    To complete the yoga HIIT workout, do each of the five exercises for 40 seconds and take 20 seconds rest. Repeat for four or five rounds.

    Move 1

    Start in a down dog position and from there, move to plank, pulling the right knee to chest.

    Allow the right leg to move to a down dog split. From there, your right leg comes back to plank, knee to chest ending in down dog. Repeat the sequence on the left side, alternating for 40 seconds.

    READ MORE: Exactly How To Train For A Handstand Or Pull-Up, Per Experts

    Move 2

    Start in an upward-facing dog position. Jump or step to a resting squat position placing your hands on the floor.

    Jump or step to an upward-facing dog position and repeat for 40 seconds.

    Move 3

    From a down dog position, bend your knees and sit back onto your heels.

    With your right leg, step out into a low lunge keeping your left hand on the floor. With your right arm, reach up to the sky forming a straight line from one hand to the other and feel the nice stretch in your spine.

    Bring the right hand back to the ground. Step your leg back and return to the bent-knee downward-facing dog. Repeat everything on the left side, alternating for 40 seconds.

    READ MORE: This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

    Move 4

    From a forward fold starting position, walk out on your hand to a plank.

    Lower your body to perform a push-up in a ripple-like manner with your hips first.

    Walk back to forward fold. Do one quick jump or step to plank and back.

    Keep repeating the flow for 40 seconds.

    Move 5

    Lie on your back with feet apart and arms overhead.

    Do a crunch or sit-up while lifting both legs, reaching your hands to toe-tap. Knees may bend, depending on your flexibility. Keep the rhythm for 40 seconds.

    For detailed demos of the moves, watch PT Phia-Lee do the moves here:

    [embedded content]

    Try these workouts, too: More

    More stories

    • 150 Shares

      in fitness and body

      This Scalable HIIT Workout Will Be Your New Go-To For All-Over Gains

      by

      Looking for a low-intensity scalable HIIT workout that works for beginners and advanced fitness enthusiasts? Look no further than this workout, which prioritises speed over power for all-over toning and of course, hitting those heart rate goals.

      What exactly is HIIT?

      Essentially interval training on speed, HIIT involves bursts of flat-out exertion alternating with rest periods. The best part: a workout can last anything from 30 minutes to just four.

      Added to that, a flurry of studies has shown that you get all the benefits (and more) of an hour-long steady-state workout in a fraction of the time. The catch? You have to be prepared to push yourself close to your drenched-in-sweat, heart-pounding max for the high-intensity periods. But it’s doable since your time in all-out effort lasts just 30 seconds.

      How to do this scalable HIIT workout

      Do this scalable HIIT workout two or three days a week in place of your usual cardio days (don’t skip strength training). Starting with the first exercise, complete as many reps as you can in 30 seconds, then rest for 30 seconds. Continue until you’ve finished all the exercises. That’s one circuit. Repeat three more times. Good news: you can tailor high-intensity interval training to your fitness level. Use these guidelines from trainer and group exercise instructor Rachel Vaziralli.

      Beginner:  Ratio: 1:3 (Go all out for 30 seconds; rest for 90 seconds)

      Intermediate: Ratio: 1:2 (Go all out for 30 seconds; rest for 60 seconds)

      Fit: Ratio: 1:1 (Go all out for 30 seconds; rest for 30 seconds)

      Super-Fit: Ratio: 2:1 (Go all out for 30 seconds; rest for 15 seconds)

      You’ll need: Floor space; a kettlebell (challenging, but not so heavy that you struggle to lift it).

      1. Squat Thrust

      Stand with your feet together and your arms at your sides. Squat down to the floor and place your hands in front of your feet (A). Jump your legs back into push-up position (B), then quickly reverse the movement and stand to return to start. That’s one rep.

      READ MORE: Food, Fitness & Family: How Zinhle Masango Juggles It All

      2. Prisoner Squat

      Stand with your feet shoulder-width apart and place your hands behind your head, elbows out (A). Keeping your chest up and back flat, push your hips back and bend your knees until your thighs are nearly parallel to the floor (B). Push through your heels to return to start. That’s one rep.

      READ MORE: Get A Full-Body Workout In Just 15 Minutes With Only 2 Household Items

      3. Prone Hand Touch

      Get into push-up position, your hands shoulder-width apart and your body forming a straight line from head to heels (A). Keeping your body stable and hips parallel to the floor, lift your left hand and touch your right hand (B), then return to start. Repeat with the right hand. That’s one rep. Continue alternating.

      READ MORE: Tone-Up From Head To Toe With This Killer 15-Minute Workout

      4. Alternating Kettlebell Clean

      Stand with your feet shoulder-width apart, a kettlebell (or dumbbell) sitting between your feet. Push your hips back and bend your knees to lower and grab the weight with your right hand (A). With your back flat and core tight, stand and raise the weight to shoulder height (B). Reverse the move to return to start. Repeat with your left hand. That’s one rep. Continue alternating.

      READ MORE: 30 Plank Variations That Will Transform Your Core From A Trainer

      5. Alternating Reverse Lunge

      Stand with your feet hip-width apart, hands on your hips, chest up and shoulders back (A). Keeping your upper body still and core tight, take a large step back with your right foot, then bend both knees to lower into a lunge (B). Press through your left heel to return to standing. Repeat, stepping back with your left foot. That’s one rep. Continue alternating. More

    • 125 Shares

      in fitness and body

      Tone-Up From Head To Toe With This Killer 15-Minute Workout

      by

      This killer tone-up workout ticks a few convenient boxes. It requires zero equipment, fires up your muscles, tones and gets up your heart rate. The best part? It takes just 15 minutes of your time.

      This tone-up workout was designed with the help of exercise physiologist and fitness trainer Amy Dixon. It’s perfect for when you’re stuck somewhere with no gym access, or just want to get a workout in with little time to spare.

      How to do this tone-up workout:

      Do these moves one after another with no rest between them. When you’ve finished the last move, pause for 30 to 60 seconds, then repeat the circuit twice more.

      The Tone-Up Workout

      One-Leg Squat, Floor Reach And Press

      Stand with your feet hip-width apart and your arms at your sides.

      Bend your left knee, lifting your foot behind you.

      Squat and raise your right arm out to the side to shoulder height, then reach your left hand down across your body, touching the floor outside your right toes.

      Stand up as you lift your left hand toward the ceiling, lower your right arm to your side, and raise your left thigh to hip level in front of you.

      Lower your left leg and repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      Push-up Crawl

      Get in a high plank position (top of a push-up) with your hands wider than shoulder-width apart.

      Lower your chest as close to the floor as you can. Holding that position, lift your right knee to the outside of your right elbow.

      Return to a high plank, then push back up to the starting position; repeat on the other side. That’s one rep. Do 12 to 15 reps.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      Front Lunge Floor Reach And Reverse Twist

      Stand with your feet hip-width apart and your arms at your sides.

      Lunge forward with your left leg so your right knee is nearly touching the floor and your left thigh is parallel to the floor.

      Bending forward, try to touch the floor on either side of your left foot.

      Push off your left foot; using that momentum, step forward with your right foot, shifting your weight to that foot, and swing your left leg behind you.

      As you sink backwards into a lunge, rotate your torso 45 degrees to the right. Return to standing. That’s one rep. Do 12 to 15 reps.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      Grand Plié Squat, Reach And Jump

      Stand with your legs wide apart, toes turned out, and arms at your sides.

      Squat until your thighs are parallel to the floor and you’re low enough to touch it with your fingertips.

      Immediately jump as high as you can, keeping your legs wide and extending your arms straight overhead. That’s one rep. Do 12 to 15 reps.

      Watch one of our WH staffers perform the moves:

      [embedded content] More

    • 150 Shares

      in fitness and body

      The 15 Minute Bodyweight Home Workout You Can Do On Your Couch

      by

      Forget raising the bar – put your feet up, woman! Seriously, we mean it when we say put.your.feet.up. “Lifting them onto a step or bench is the simplest way to build strength faster,” says strength and conditioning specialist Don Bahneman. Yup, you *can* sculpt a better body without lifting a dumbbell. All you need: this bodyweight home workout.

      READ MORE: 18 Feel-Good Workouts That’ll Boost Your Mood, Stat

      How Does Putting Your Feet Up Build Muscle?

      It boils down to basic physics: for upper-body exercises, this tweak changes the angle of the exercise and forces your muscles to work harder to support your body weight.

      For lower-body moves, raising your feet increases how far you have to move with every rep (aka your range of motion), which calls more muscle fibres into action. And for all moves, your core has to work harder to keep you stable and locked into position.

      The 15 Minute Bodyweight Home Workout

      Instructions: Complete the exercises in this bodyweight home workout in order. Move from one to the next without resting. Rest 45 to 60 seconds at the end of the circuit, then repeat for up to five rounds.

      Make it harder: Feeling extra fired up for your bodyweight home workout? Increase the cardio challenge by adding 30 seconds of star jumps or running in place between each move. Get the best out of your chill with this couch workout.

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

      1. Bulgarian Split Squat

      Stand about 60 centimetres in front of your couch and extend your left leg behind you, placing the top of your foot on the seat (A). Keeping your chest upright and core tight, bend both knees to lower your hips as much as you can (B). Push through your right heel to return to start. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      2. Travelling Plank With Leg Raise

      Get into push-up position with your toes on the couch (A). Raise your right arm and rotate your torso to the right until your feet are stacked and your body forms a T. Without dropping your hips, lift your right leg (B). Hold for 20 seconds. Reverse the movement to return to start and hold for 20 seconds, then repeat on the other side.

      READ MORE: 9 Bodyweight Exercises That Will Improve Your Mobility

      3. Single-Leg Hip Thrust

      Lie on your back on the floor in front of your couch with your left heel on the edge, knee bent about 90 degrees and your right leg straight up, arms at your sides (A). Press through your left heel and raise your hips as high as possible, keeping your right foot in the air (B). Slowly lower your hips back down. That’s one rep. Do eight to 12, then repeat on the other side.

      READ MORE: 10 Best Kettlebell Core Exercises For Strong, Sculpted Abs, From A Trainer

      4. Reverse Inch Worm

      Get into push-up position with your toes on the couch (A). Bracing your core and glutes, slowly walk your hands towards the couch, lifting your hips into the air and keeping your legs as straight as possible (B). Pause, then walk your hands back out to start. Make it harder by adding a push-up here. That’s one rep. Do four to eight.

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

    • 100 Shares

      in fitness and body

      This No-Gym Workout Is Ideal For The Holidays

      by

      Going away for the holidays? This travel-friendly no-gym workout routine by trainer Johno Meintjies can be done anywhere. And it does the job in just 15 minutes!

      Unlike weird carpet designs, gyms do not come standard with every hotel. So top trainer Johno Meintjies created these simple but effective workouts that you can do in any space – even small. They use only your body weight and the kind of props you would normally find in a hotel room or at home.

      The 15-minute no-gym workout

      This no-gym routine, by Meintjes, is a classic example of a travel-friendly workout. It uses only your body weight and a pair of light weights or cans to sculpt your body from top to bottom. “The most important thing about this workout is that it’s nothing new,” says Meintjes. “Everyone has done these moves, but it’s the intensity that’s the key and also getting the foundation right. If you can master the technique and then bring in the intensity with the recovery, your results will be fantastic.”

      READ MORE: Try This 30-Minute HIIT Workout At Home For A Total-Body Burn

      Do the workout

      The workout is designed into blocks, each consisting of 60 seconds’ strength work, 60 seconds’ dynamic strength work, 90 seconds’ flat-out cardio and then 30 seconds’ rest. “The recovery is important because you need to be working at maximum the whole time,” says Meintjes. The fourth and final block works differently. There are no strength moves; it’s just ninety seconds of flat-out, high-intensity cardio. “This last block is divided into divided into 30-second blasts of three different exercises,” says Meintjes. “You’ve done two of them before: squat jumps and high knees. Now we’re adding a burpee.”

      Watch a WH staff member perform the moves…

      [embedded content]

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

      Your Moves

      BLOCK 1

      1/ Squat to Kick x 60 secondsAlternate sides each rep.2/ Running Man x 60 secondsFocus on your breathing, keep your bum down and core stable.3/ High Knees x 90 secondsGo as fast as you can.4/ Rest x 30 seconds

      BLOCK 2

      1/ Lunge Pulse x 60 secondsSo 30 seconds on one side, then switch.2/ Push-up to Fly x 60 secondsAlternate arms each rep.3/ Jump Squats x 90 secondsMaintain a wide stance. Jump as high as you can.4/ Rest x 30 seconds

      READ MORE: The 3 Stretches You Should Be Doing Daily

      BLOCK 3

      1/ Weighted Air Punch x 60 secondsHold light weights or identical cans in your hands.2/ Squat Pulse x 60 secondsKeep feet shoulder width and heels flat down.3/ Lateral, Wide, Deep Single-Leg Jump x 90 secondsIt’s a mouthful, but it’s really just jumping side to side. Make it as explosive as possible.4/ Rest x 30 seconds

      BLOCK 4

      1/ Squat Jumps x 30 seconds2/ High Knees x 30 seconds3/ Burpees x 30 seconds More

    • 175 Shares

      in fitness and body

      This Totally Explosive Workout Will Help You Burn Fat In No Time At All

      by

      Want a shortcut to fat burning? Two words: progressive plyometrics. This total-body explosive workout from Shaun T, Insanity creator and author of T Is For Transformation, includes lots of jumping (the plyometric part) and builds in intensity (the progressive part) to give you great results fast.

      The routine gets harder as your body “wakes up” on a neuromuscular level. In other words, as you warm up and become more coordinated, you’re better prepared for the next move. Plyos (any explosive workout) spike your heart rate to burn serious kilojoules while activating your fast-twitch muscle fibres to improve strength. Because your upper- and lower-body muscles are working in tandem, your deep core muscles fire over time.

      The Workout

      Time: 15 MinutesEquipment: None

      Instructions: Do this circuit in order, performing each exercise for one minute before moving on without resting. After you’ve completed all four moves, rest for up to one minute, then repeat twice for three total sets. Let the fat-burning begin…

      READ MORE: Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      1. Back fly with alternating knee-up

      Stand, then jump your feet out slightly wider than your shoulders as you bring your arms out to the side to form 90-degree angles, squeezing your shoulder blades together (A). Hop on your left leg as you lift your right knee up to your torso; bring your elbows toward your thigh (B). Lower your leg; repeat on the other side. That’s one rep; continue alternating.

      2. Lunge with core rotation

      Start in a lunge, with your right leg bent at 90 degrees and left leg extended behind you, and place both hands next to the inside of your right foot (A). Lift your torso as you bring your hands to shoulder height and twist to the right (B). Lower your hands to return to start; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: These Strength And Cross-Training Workouts Will Improve Your Running

      3. Sumo squat jump with alternating punch

      Start in a sumo squat with your feet wider than your shoulders and your toes pointed out, elbows bent and palms facing you just below your chin (A). Jump off the floor as you push your left arm directly in front of you (B), then bring your hand back toward your face to return to start. Repeat on the other side. That’s one rep; continue alternating.

      4. Jump lunge to squat

      Start in a lunge with your left leg in front and knees bent at 90 degrees, elbows bent (A). Jump as you switch your arms and legs, landing in a lunge with your right foot forward (B). Jump to bring your feet parallel as you lower into a squat; touch the floor (C). Step your left foot back; repeat on the other side. That’s one rep; continue alternating.

      READ MORE: A Quick Resistance Band Arm Workout You Can Do At Home

      Excerpted from the Women’s Health Little Book of 15-Minute Workouts. More

    • 163 Shares

      in fitness and body

      Do This Cardio Workout At Home To Burn Cals And Boost Your Mood

      by

      You already know that cardio is good for you. Research has long shown that revving your heart rate regularly can keep your cells and blood sugar healthy, strengthen your ticker, boost your mood and so much more. Luckily, reaping the benefits is super simple; like, “don’t even have to leave the house” simple. Even without any equipment (or even all that much space), you can score a killer cardio workout at home with just a few moves.

      My go-to bodyweight exercises light up all of the major muscle groups and get my heart pumping. In addition to boosting cardiovascular endurance (meaning I can keep sweating for longer), they also develop agility (which is key for feeling quick and athletic) and core strength (a must-have for anyone who wants to be all-around fitter).

      Though these moves are totally beginner-friendly, make sure to keep your core engaged, back straight and to land from any jumps with bent knees, toes facing forward and ankles flexed.

      You can use these cardio moves to add a little extra intensity to any workout at the gym — or string them together to create your own home cardio workout. Depending on the rest of your workout routine, I recommend doing a DIY home cardio workout at least three times a week.

      Here’s how to turn my go-to moves into a quick (but sweaty) cardio session you can do from your living room with just a timer — and zero equipment.

      Time: 10–15 minutes

      Equipment: noneGood for: cardio, core, lower body, shouldersInstructions: Choose 3 to four exercises from the list below. Perform each for 30 seconds to one minute, then continue onto the next. Once you’ve finished all exercises, rest for 15 to 30 seconds, then repeat for 3 to 4 total rounds.

      1. Lateral High Knees

      How to: Start standing on left leg (knee slightly bent) at bottom of mat facing sideways, right leg bent with knee in line with hip, left arm straight and side and right arm bent, hand in front of chest. Step right foot out and down to the floor while picking left knee up to hip height and switching arm positions. Continue alternating feet while moving to the right for three high knees then reverse the movement to return to start. Continue alternating until time runs out.

      Modifications: Slow this exercise down to nail proper form before speeding up your hop-steps.

      2. Skaters

      How to: From a standing position, shift weight into left foot and reach right hand down to the floor while bending right knee to hover bent right leg behind left leg. Torso should be parallel to the floor and right arm extended straight out at shoulder height. That’s your starting position. Push through left foot to jump laterally to the right, while switching arms to land with right foot planted, left leg bent and hovering behind right and left fingers touching the ground. Continue alternating until time runs out.

      Modifications: To make this move easier on your balance, tap back toes to the floor instead of hovering foot.

      3. Fast Feet With Punches

      How to: Start standing with feet slightly wider than hips, knees softly bent and arms bent with fists up at chin height. Take small, quick, alternating steps with feet while at the same time, extending arms in an alternating pattern to perform quick punches. Continue alternating until time runs out.

      Modifications: To nail the coordination required for this one, start with either just the fast feet or punches.

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

      4. Tuck Jumps

      How to: Start standing with feet under hips and elbows bent so hands are straight in front of chest, palms facing down. Engage core, squat down slightly and push off the floor with both feet to jump upwards, lifting knees to tap hands at the top of the movement. Land softly with a slight bend in knees. Continue jumping until time runs out.

      5. 180 Squat Jumps

      How to: Start in a squat position with butt back, thighs about parallel to floor, back flat and arms bent with fists up at chin height. Push through feet and extend arms and legs to jump up off the ground while turning 180 degrees to land in a squat position facing the opposite direction. Continue moving back and forth until time runs out.

      Modifications: Can’t quite jump the full 180 degrees? Break this move down into two 90-degree squat jumps in order to turn completely around instead.

      6. Reverse Lunges with Knee Drives

      How to: Start in a low lunge position with right foot forward and left back, both bent at 90 degrees, torso parallel to floor, right hand on right thigh and left arm extended, fingertips on mat. Push through right leg to take small jump up into air, lifting left knee off the floor and driving it toward chest, while swinging bent right arm forward until elbow is in line with shoulder. Reverse the movement to return to start. Perform five, then switch sides and continue alternating until time runs out.

      Modifications: Keep this one simple by skipping the jump at the top of the move and just coming up to stand and balance on right leg.

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

      7. Plank Knee Tucks

      How to: Start in a plank position with hands below shoulders. Push down into hands to lift hips up and back while bending left leg and pulling left knee in toward chest. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Scale this move down by skipping the knee drives and shifting just upper body and hips back.

      8. Cross Mountain Climbers

      How to: Start in a plank position with hands below shoulders. Keeping upper body stable, bend right leg and pull right knee towards left arm. Reverse the movement to return to plank position, then repeat with the other leg. Continue alternating until time runs out.

      Modifications: Keep this one slow and controlled to nail your form before speeding up your cross-body knee drives.

      9. Roll-Up Jumps

      How to: Start seated, knees bent, feet flat on the floor and arms extended at sides just behind butt with palms pressed into mat, fingertips facing forward. Then, roll back onto shoulders, lift hips off the mat and extend legs straight up in the air. Using momentum, roll forward, bending legs to return feet to the floor and pushing through soles to stand and jump straight up off floor, keeping arms extended at sides. Land with bent knees. That’s one rep

      READ MORE: Is It Better To Do Cardio Before Or After Weight Training?

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

    • 88 Shares

      in fitness and body

      This Quick Workout Works Your Entire Body

      by

      If you’re a beginner to working out and are not sure where to start, this quick all-over body burner is for you. Pressed for time? Try this. Got excuses? This is the workout! If you’re sensing a theme here, it’s one that Johannesburg-based personal trainer Sherneal Joseph wants you to pick out. No excuses – just get your workout done in 15 minutes, and you’ll be better for it. “I’ve chosen this workout because it invalidates the most common excuses I hear for people skipping a workout or not training at all,” says Sherneal.

      And you’ll work all your most important muscles, from the core to your quads and back. “Apart from challenging you, torching calories and getting those endorphins flowing,” says Sherneal, “This quick workout will promote strength and muscular endurance in all major muscle groups while elevating the heart rate for cardiovascular benefits.”

      Want in? Perform each exercise for 45 seconds with 15 seconds of rest. Rest for 1 minute at the end of each complete round. Repeat for 3 rounds. Try it again the following week and see how long it takes you. You’ll up your endurance the more you go.

      15-minute quick workout

      Lunge to overhead press

      Start in a standing position, with your weights held at shoulder length. Lunge backwards, then step forward, simultaneously lifting the weights overhead. That’s one rep.

      Gorilla renegade rows

      Get onto all fours, with weight evenly distributed throughout. Now raise your knees off the ground and feel your core engage. Grip your dumbbells and lift one into a row. Switch hands and lift the other weight. That’s one rep.

      Push-up to burpee

      With your weights in your hands, get into a push-up position, legs hip-width apart. Bend into a push-up, then straighten all the way up to standing, holding your weights as you do. That’s one rep.

      Dumbbell snatch

      Let your weights be at your feet and start in the standing position. Bend down and snatch and grab one weight, then, in one fluid motion, raise the weight overhead, being sure to brace your core and keeping feet on the ground. Lower the weight back to the floor. That’s one rep.

      Overhead Russian twist

      Start in a seated position, with your legs in front of you and knees slightly bent. Pick up one weight and lift it overhead to lower on your opposite side, like a rainbow. That’s one rep.

      Watch Sherneal perform the moves here:

      [embedded content] More

    • 113 Shares

      in fitness and body

      One Dumbbell, Six Moves: The Ultimate Beginner-Friendly Full-Body Workout

      by

      Load shedding putting your fitness goals on pause lately? Well, worry no more! We’ve got the perfect dumbbell workout to keep you in shape even when the lights go out. Best part: it’s also beginner-friendly.

      Designed by local Sport Scientist and personal trainer, Andile Peyi, this routine is guaranteed to get your heart pumping and your muscles working, no matter how dimly lit the room is. With just six moves, you’ll be targeting all major muscle groups while torching those stubborn calories.

      So, grab that trusty dumbbell, put on your gear and let’s make the most out of those load shedding hours. It’s time to turn darkness into an opportunity for a killer workout. Or at least give you something to do till the lights come back on!

      Meet The Expert: Andile Peyi is a qualified Sport Scientist and personal trainer at FitFreak Training.

      “My workout videos are mostly for beginners starting their fitness journey. There is no excuse not to get it done with the videos I make. You can do it anywhere!” says Andile. And as for her favourite fitness quote? It’s obviously this one: “You have to put the work in for it to work out”. Let’s get to it then!

      Equipment: Dumbbell | Good For: Total Body

      Try This Full-Body Dumbbell Workout

      Goblet Squat

      10 reps | 3 Sets

      How to: Start with your feet shoulder-width apart and then hold a weight against your chest. Always keep your core engaged and pelvis tucked in, avoiding an arched back. Lower your body by bending your hips and knees while keeping your chest tall. Avoid rounding your back as you descend. Pause briefly at the bottom of the squat, then push through your heels to raise back up.

      Static Lunge

      10 reps | 3 Sets

      How to: Begin in a split squat position with one foot forward and the other foot back. Hold a weight under your chin. Then raise your back knee up and squeeze your glutes as you come up. Ensure that your core is engaged and your body is in an upright position.

      Curl + Press

      10 reps | 3 Sets

      How to: Stand with your feet hip-width apart, holding a dumbbell in both hands. Keep your core engaged and your back straight. Start by curling the weight towards your chest while keeping your body stationary. From the curl position, slightly dip your knees to generate momentum and press the dumbbell overhead, fully extending your arms and elbows. Slowly lower the dumbbell back to the curl position, then return to the starting position.

      READ MORE: Try This Tough-ish Workout To Really Build Your Strength

      Shoulder Taps

      12 reps | 3 Sets

      How to: Begin in a push-up position with your core engaged and your back straight. Then tap your left hand to your right shoulder and your right hand to your left shoulder.

      In + Out

      12 reps | 3 Sets

      How to: Place the weight in front of you. Start with your hands behind you, facing forward. Then slightly lean back. Bring your legs toward your chest and then push them out to each side of the weight.

      Plank Jack

      20 reps | 3 Sets

      How to: Start in a low plank position with your elbows on the ground. Ensure your core is engaged. Then jump your legs in and out without allowing your lower back to drop.

      Work Out With Andile

      Smashed this workout? Then follow Andile on Instagram for more beginner-friendly workout routines and advice. More