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

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

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

      The HIIT Couple’s Workout

      1/ Skipping And Inchworm

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

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

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

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

      2/ Knee-Raises

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

      3/ Skipping And Inchworm

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

      4/ Reverse Lunge And Squat

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

      to standing.

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

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

      5/ Plank And Jump Over

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

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

      6/ Partner Leg Raises

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

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

      7/ Plank And High Knees 

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

      8/ Partner Roll-Ups

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

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

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      These Pilates-Fusion Moves Strengthen, Lengthen And Tone

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

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      Feel Strong And Powerful With This Explosive 15-Minute Workout

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

      Wanita Nicol

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

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

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      These moves, forming part of a killer leg workout, works *hard* to build lean muscle and firm those legs fast.
      The explosive moves (plyometrics) in this leg workout increase strength and help your body absorb impact to prevent injuries, says Juan Carlos Santana, director of the Institute of Human Performance in Florida.
      Warm up for 10 minutes and do two sets of eight reps twice a week. Or, slot them into your regular workout and witness the burn in your glutes, core and quads.
      Vertical Jumps
      Level: ModerateStand with your legs shoulder-width apart and your arms slightly in front of you. Squat down about 45 degrees and jump up as high as you can. Land on the balls of your feet, but make sure your whole foot touches the ground before repeating immediately.
      READ MORE: 4 Postpartum Exercises That’ll Give You A Tighter Core
      Long Jumps
      Level: AdvancedStand with your legs shoulder-width apart. Get into a quarter squat and immediately jump forward as far and as high as you can. Bring your arms in front for balance as you jump. For a more challenging move, jump forward over obstacles like cones or sticks.
      READ MORE: 6 Dance Fitness Lessons From The Fitness Marshall
      Lateral Obstacle Jumps
      Level: OlympianStand next to a step or cone with your feet shoulder-width apart and your hands in front of you for balance. Get into a quarter squat and jump as high as you can laterally over the obstacle, landing on both feet. As soon as you touch the floor, jump back the other way.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan More

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      4 Postpartum Exercises That’ll Give You A Tighter Core

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      Hey mama! Congratulations on your new baby and we’re sure you can’t wait to get back into action to start working out. Don’t forget, we all heal at a different pace, but a good indication of how well you’re healing would be to get the ‘all clear’ from your doctor when you go for your six weeks check-up. Before then, walking and light exercise is great. Grab the stroller, the baba, and get some fresh air.
      Fitness instructor, mother of three, and former Women’s Health Next Fitness Star Finalist, Phia-Lee Rabie shares her top four core recovery exercises, that will tighten the corset and slim your waistline, after childbirth.
      [embedded content]
      Postpartum Exercises
      1/ The Vacum
      Perform these postpartum exercises standing, sitting or lying down.

      Take a deep breath in and on the exhale, draw the belly button in and up towards your spine squeeze out all the air.
      Hold your breath forming a vacuum when you can’t hold your breath any more breath slowly keeping your belly button drawn.
      Perform this hold as long as you can or do a 30-second hold for 5 sets.

      READ MORE: How Yoga Helped This Woman Cope With Her Pregnancy
      2/ Vacuum Twist
      Perform these postpartum exercises while standing.

      Do the vacuum hold (drawn in holding your breath) and add an upper-body twist with hands behind your head.
      Keep the movement smooth with 10 reps and work up to 20 reps for 5 sets.

      3/ Heal Taps
      Performed lying down with knees bent.

      Place your hands under your bottom for extra support.
      Draw the belly button in and keep your upper body on the floor.
      Curl up the lower body knees towards your chest.
      Rollback down and tap the heels on the floor that’s one rep. Start with 30sec 4 to 5 sets.

      READ MORE: 6 Weight Loss Strategies That’ll Get You Closer To Your #BodyGoals
      4/Leg Slides
      Performed lying down, with knees bent and feet flat.

      Draw the belly button in and slowly slide the one leg down the floor to straighten it out, then slide it back.
      Take a deep breath, draw in the belly button, and repeat on the other side.
      Do 4 to 5 sets per side. Increase your reps as you get stronger.

      READ MORE: 11 Best Workout Tights To Give You All The Gym Inspo
      Postpartum exercises: a word from the expert
      Gynaecologist and Laparoscopic Surgeon, Dr Natalia Novikova, says postpartum exercises are very important for maintaining general health and mental wellbeing. “There are different ways of getting back to exercise. It’s possible to return to physical exercise within a few weeks of giving birth if you had a vaginal birth and within four weeks after Caesarean section,” she says.
      Dr Novikova advises, if you suffer from medical illnesses or have had complications with your pregnancy,  it’s advisable to consult your treating doctor regarding the return to physical activity. “Listen to your body, don’t overstretch —  stop if you are sore. I suggest finding time every day for at least 30 minutes workout,” she says.
      Tiredness and lack of sleep make it very hard to get into any exercise routine, but once you start exercising your energy levels will improve and you will be happier so it’s certainly worth trying to fit it in. Any exercises will work well — lunges, squats, sit-ups, push-ups, yoga, core exercises, spinning, swimming. More

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      This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan

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      Bored of bodyweight movements? We get it – you probably feel like you did enough of them to last a lifetime in 2020 alone. But before you toss them aside, hear us out: Even though it’s easier to come by equipment these days, bodyweight exercises still play an important role in fitness. And this bodyweight challenge will show you just that.

      “Bodyweight movements are the foundation to being able to load heavier,” says Certified Personal Trainer Lauren Kanski. “Everyone wants to lift the heavy weights, but very few people move well without weight. Balance and stability with proper form is more important than how heavy our equipment is.”

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

      And in case you’re doubting the effectiveness of bodyweight exercise, don’t worry: You can still make strides, according to Kanski, as long as you stay consistent and follow a progressive programme.

      Enter this four-week bodyweight challenge, in which you’ll progress in skill rather than simply adding more sets and reps. (Because who wants to do 37 glute bridges anyway?)

      You’re guaranteed to feel like even more of a badass (it’s possible, trust) when you can do perfect burpees and supermans in week four, but that’s not all. “There’s a huge mental component to movement,” says Kanski, who created this exclusive plan for WH. “You can have the strongest muscles in the world, but they cannot function without sensory input from the brain.” That’s why establishing a rock-solid mind-body connection pays off in the long run. “And when we focus on components of the skill itself, the brain has to adapt in a good way,” Kanski says.

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

      What’s more, the stability and explosive elements (like the single-side exercises and jumps) are designed to get your entire system operating better as a team – crucial to becoming fitter and preventing injury.

      Think of this sweat test as a total-body training programme in disguise. “It hits almost all of our biggest movement patterns and incorporates balance, strength, and power,” says Kanski. Nothing gets left out!

      A few things to keep in mind for this challenge: First of all, Kanski recommends inviting some friends or family members to join in, too. “Community makes it easier to stick to it,” she says. And don’t forget to take note of the steps you take toward your goals.

      “Most people can set goals and have a vision, but they don’t track their progress closely enough,” Kanski explains. “So it becomes impossible to know what to change or reevaluate in order to stay on track.” In other words, she says, what gets measured gets managed.

      Your New Year Bodyweight Challenge

      Time: 15 to 20 minutes each

      Equipment: none

      Good for: total body

      Instructions: Do each week’s workout three times, ideally on nonconsecutive days. Perform three sets of each exercise (either the prescribed number of reps or for time), with 30 seconds of rest between moves. Then continue on to the next.

      Pro tip: Also aim to add three or four days a week of low- or moderate-intensity, low-impact cardio, like walking at an incline, spinning, or rowing, to let your joints and muscles recover while improving cardiovascular health.

      READ MORE: Boxing Inspired Workout: 8 Moves That Will Help You Get a Knockout Body RN!

      Week 1

      High Plank

      How to: Start at the top of a pushup with wrists under shoulders and feet together – you can separate them to make the move easier. Keep core engaged and tailbone tucked under. Hold for 30 seconds. That’s 1 set.

      Superman With Legs Down

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs, and forehead on floor. That’s your start position. Contract core and lift head, chest, and arms a few centimetres off floor. Keep neck neutral by gazing just past nose, and extend arms straight forward. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Bilateral Glute Bridge

      How to: Lie faceup with legs bent, feet hip-width apart and flat on floor about a ruler’s length from butt, ankles under knees. Contract core and lift hips. Pause, then lower back down. That’s 1 rep. Do 10 to 12.

      Frog Hop

      How to: Start in a high plank with hands directly under shoulders and body forming a straight line from head to heels. Jump feet forward to just outside hands, coming into a low squat position. Jump back to start. That’s 1 rep. Do 10 to 12.

      Split Squat

      How to: Stand with legs staggered, right leg forward and left back, left heel high. Bring hands together in front of chest and lower body until both knees are bent 90 degrees, then return to start. That’s 1 rep. Do 10 to 12, then repeat on opposite side.

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

      Week 2

      Incline Pushup

      How to: Start in a plank with hands elevated on a chair, bench, or step. Bend arms to lower chest toward chair, elbows pointing 45 degrees away from sides, body in a straight line. Press back up to return to start. That’s 1 rep. Do 10 to 12.

      Superman With Legs Up

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Contract core and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose and straighten arms. Reverse motion to return to start. That’s 1 rep. Do 10 to 12.

      Glute Bridge Holds

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor at 45-degree angles away from body. Contract core and lift hips up. Hold for 30 seconds. That’s 1 set.

      Squat Thrust

      How to: Start in a high plank, then quickly jump feet forward into a low squat, lifting hands and torso up into the air at the top. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Forward Lunge

      How to: Start standing with feet shoulder-width apart. Then, take a big step forward with right foot and lower down into a lunge, stopping when both legs form 90-degree angles. Press through right foot to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: The Right Way To Do Reverse Lunges

      Week 3

      Pushup

      How to: From a high plank, engage core and bend elbows at 45-degree angles from sides to lower body, keeping a straight line from head to heels. Pause at lowest point, then press back up to start. That’s 1 rep. Do 10 to 12 . (Full pushups too hard? No prob – perform with knees on floor.)

      Superman Hold

      How to: Lie facedown with arms bent at 90 degrees and elbows in line with shoulders, all four limbs and forehead on floor. Contract core, squeeze glutes, and lift head, chest, arms, and legs a few centimetres off floor. Gaze just past nose to keep neck neutral, then extend arms straight forward. Hold for 30 seconds. That’s 1 set.

      Marching Glute Bridge

      How to: Lie faceup with legs bent, feet flat on floor hip-distance apart, ankles under knees, and arms on floor by sides. Lift hips toward ceiling, keeping core engaged and pressing arms into floor for more stability. Raise left knee up over hip. Lower it back down, then repeat on opposite side. That’s 1 rep. Do 10 to 12.

      Squat Jump

      How to: Stand with feet shoulder-width apart, then lower into a squat, and jump up into air. Land gently back in squat. That’s 1 rep. Do 10 to 12.

      Step-Up

      How to: Begin standing in front of a stair or box with hands on hips. Put right foot flat on top of elevated surface, then transfer weight into it in order to bring left foot up and rest it next to right. Reverse movement to return to start. That’s 1 rep. Do 10 to 12 per side.

      READ MORE: This 13-Move Upper Abs Workout Will Help You Sculpt Those Six-Pack Muscles

      Week 4

      Pushup Isometric Hold

      How to: Start in a high plank, then bend elbows to lower down as far as possible while keeping body in a straight line from head to heels. Hold for three counts, then press back up to return to start. That’s 1 rep. Do 5 or 6.

      Superman Hold

      How to: Lie facedown with arms bent 90 degrees, elbows in line with shoulders, all four limbs and forehead on floor. Engage abs and squeeze glutes to lift head, chest, arms, and legs a few centimetres off floor. Gaze just in front of nose to keep neck neutral, and extend arms straight forward. Hold for 45 seconds. That’s 1 set.

      Broad Jump

      How to: Stand with feet under shoulders, knees bent, hips pushed back, and arms extended behind body. Use momentum to jump as far forward as possible, bringing hands to clasp in front of chest. Land gently in a shallow squat. That’s 1 rep. Do 10 to 12.

      Burpee

      How to: Stand, then swing arms overhead and jump a few inches into the air. Land softly, then immediately fold forward to place palms on floor and hop feet back into a high plank. Reverse movement to return to start. That’s 1 rep. Do 10 to 12.

      Single-Leg Deadlift

      How to: Stand with weight on left leg and arms by sides. Hinge forward at hips to simultaneously lower upper body toward floor while lifting right leg into the air until both are parallel to ceiling and body forms a T shape; extend arms straight down in line with shoulders for extra balance and stability. Slowly return to start. That’s 1 rep. Do 10 to 12 per side.*This article was originally published on Women’s Health US More

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

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

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      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