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      19 Slider Exercises That Will Make Your Abs And Glutes WORK

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      Slider exercises are a killer. The discs, also known as gliders, can be replaced with any household object, like a towel or paper plate. What’s key is that you use a smooth surface.
      Sliders are what’s called an “instability surface,” which “forces you to engage your muscles the entire time” to do the move correctly, says Janeil Mason, head trainer at Brrrn in New York, who also has a Masters in exercise physiology. Whether you’re doing the concentric or eccentric part of an exercise (flexing vs releasing), you’re always working. And slider exercises especially work your core and glute muscles during every move, but you can expect to tone your arms and legs, depending on which limb is making contact with the discs. “It’s challenging for everyone—even an elite athlete,” says Mason.
      Another benefit: They’re super-convenient. You can carry them around with you, and use them anywhere—all you need is a floor. “Sliders are also a great way to up the intensity of a bodyweight workout, without adding weights,” says Mason. And, last but not least, they’re cost-effective (you can score a set for less than R100 from MRP Sport.)
      Try out some of Mason’s favourite slider exercises below.
      Time: 10 minutes
      Equipment: Sliders
      Good for: Total body
      Instructions: Choose five moves below. For each move, complete 50 seconds, followed by 10 seconds of rest. Repeat the entire five-move circuit twice.
      Slider Exercises #1: Alternating Leg Curl

      How to: Lie on your back with your knees bent, feet on the floor 12 to 16 inches from your butt. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling, with your feet placed on sliders. From this position, slide your right leg out until it’s nearly straight, then return to start. Repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: 11 Lat Exercises That Will Totally Sculpt Your Back
      2 Bear Shoulder Tap With Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, lift your left hand up to touch your right shoulder. Return to start. Then repeat on the right side. While bracing your core, extend your legs behind you, until your body forms a straight line from head to feet. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      3 Burpee

      How to: Stand with feet hip-width apart, with sliders under your feet. Drop your body down into a low squat position, with your hands touching the ground. Then slide your feet back, landing in the pushup position. Lower into a pushup, then press back up. Now, repeat the motion backwards: Jump your feet forward to the outside of your hands so you’re in a low squat position, then stand back up. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      4 Cross-Body Mountain Climber

      How to: Get into a pushup position with your arms straight and your body in a straight line from your head to your ankles. Bring your right knee toward the left side of your chest. Return to the starting position and repeat with your left leg. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: Here’s Exactly How To Start Working Out Again, After A Winter Hibernating
      5 Curtsy Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg, crossing it behind your left. Bend your knees and lower your hips until your left thigh is nearly parallel to the floor. Keep your torso upright and your hips and shoulders as square as possible. Keeping your feet in the same position, raise to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      6 Knee Tuck To Pike

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Then, keeping your knees straight, bring your feet toward your arms, ending in a pike position. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 10-Minute Abs Workout That Will Totally Transform Your Abs
      7 Knee Tuck To Pushup

      How to: Get into a plank position, with your shoulders stacked over your wrists, and sliders underneath your feet. Squeezing your core, bend your knees as you slide your feet forward until your thighs hit your chest. Return to start. Complete a pushup, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      8 Lateral Lunge

      How to: Stand with your feet hip-width apart, hands on your hips, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      9 Lateral Lunge With Pulse

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, then push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Lift up an inch, then lower back down. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules
      10 Lying Leg Curl

      How to: Lie flat on your back, with your arms at your sides, and heels on top of sliders. Engage your hamstrings, bend your knees, and bring your feet toward your butt. Slowly return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      11 Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, making sure your upper body doesn’t move. Return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      READ MORE: The 11 Best Lower Abs Exercises To Add To Your Routine ASAP
      12 Plank Up-Down

      How to: Get in a plank position, with your shoulders stacked over wrists, and feet placed on sliders. Lower one elbow down to the ground, followed by the other. Then, press your right arm into the ground, followed by your left, to lift your body back to a high plank position. Be sure to keep your torso as still as possible the whole time. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      13 Pushup With Plank Jack

      How to: Start in a plank position, with your shoulders stacked above wrists, and sliders under your toes. Slide your feet out to the sides, and lower your body down into a pushup at the same time. Push back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      14 Bear Crawl Tuck

      How to: Start in tabletop position, with sliders under your feet. Your wrists should be under your shoulders and your neck aligned with your spine, then raise your hips slightly to lift your knees off the floor, with your toes tucked. Keeping your core tight and hips level, reach your right hand out, followed by your left until you’re in a full plank position. Then, bend your legs and slide your feet forward, until your knees nearly touch your chest. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      15 Sliding Pushup

      How to: Place your hands about shoulder-width apart on the floor, with sliders underneath. Then extend your legs behind you, so your body should form a straight line from head to heels. Keeping your core tight, slide your hands to the side, and immediately lower your body toward the floor. Press back to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds.
      16 Lateral Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide to the side with your right leg, as you push your hips back, bend your right knee, and lower your body until your right knee is bent nearly 90 degrees. Keeping your knee bent, slide your right leg back to meet your left. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      17 Reverse Lunge

      How to: Stand with your feet hip-width apart, with sliders under your feet. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your left knee bent, bring your right leg to meet it. Slide back, until your knees are 90-degree angles. Push through your left foot to stand. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      18 Twisted Lunge With Tuck

      How to: Get into a lunge position, with sliders under your feet. Then, press your right hand into the ground next to your leg, and twist your body open to the left, with your left hand in the air. Maintaining this position, bring your right leg in to meet the left, then return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      19 Reverse Lunge With Twist

      How to: Stand with your feet hip-width apart, with sliders under your feet, and hands behind your head. Slide back with your right leg and lower until your left knee is bent 90 degrees. Keeping your hands behind your head, twist your body to the left. Return to centre, then push through your left foot to return to start. That’s one rep. Complete for 50 seconds, then rest for 10 seconds. Repeat on the other side.
      This article was originally published on www.womenshealthmag.com  More

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      Here’s Exactly How To Start Working Out Again, After A Winter Hibernating

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      How to start working out again: a thing I very nearly actually googled after a looong winter spent eating my frustration at colder weather and cuddled up with my loveable pup.
      And if squeezing your butt into suspiciously tight jeans has you staring guiltily at your gym tights, know that you’re not alone.
      Head of Marketing at Ignite Fitness, Kerry-Anne Mathieson, says that they see a big influx of current and new members visiting their gyms around Spring. “There is a general downward trend of gym access during the colder months, with people opting to stay indoors rather than sweat it out at the gym – it’s human nature,” she says. “With the warmer weather and longer days around the corner, people are more likely to hit the gym again!” she says.
      Phew. But where to start?
      How To Start Working Out Again
      Eduan James, a Fitness Specialist for Ignite Fitness, says we should take things slow. Nothing is more demotivating than having these lavish ideas of the perfect body and daily Green Goddess smoothies and then falling off the wagon. Rather start with a few benchmarks: how many squats can you do before you’re winded? How many skips on your skipping rope? Use it as a benchmark to improve – an exciting new challenge!
      When you’re measuring yourself and your progress, try getting an assessment at the gym, says James. They’re free, and can help you get on the right track and accurately pinpoint areas to work on. Maybe you’d like to get more flexible, or stronger? Maybe you’d like to be faster. Getting an assessment can help with narrowing that down. “You can also take some progress photos of yourself, sometimes progress is best seen comparing 2 photos,” says James.
      READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
      Also, James reckons we should try more things: boxing, spinning, or even a rebounding class. “We recommend trying it all and deciding which type of training makes you and your body happy (and wanting more). Mental, as well as physical strength, is key, and both can be achieved in the gym!” he says.
      When it comes to a regular workout, Melissa van den Berg, Arena coach at Somerset West’s Ignite Fitness gym and performance sports graduate, has put together an easily achievable workout to do for even the newest of newbies. It’s simple: start small and work your way up, adding more reps or heavier weights as you begin to feel stronger and more confident.
      The Body Refresh Workout
      You’ll need: 
      One mat
      A set of dummbells
      A can-do attitude

      READ MORE: ‘Hold’ These Moves For An Isometric Workout That’ll Torch Kilojoules

      The Workout
      Do 4 sets of 10-15 reps. Rest as you need to throughout and inbetween sets.

      Kettelbell Goblet squats
      Romanian Deadlifts into bent over row
      Backwards lunge & bicep curl
      Sumo deadlift high pull
      Push up

      The Core Workout
      Do 3 sets of 20 reps for each:

      Crunches
      Russian twist
      Mountain climbers More

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      The 7-Minute Fat-Blasting Workout That’ll Tone All Over

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      Toning every bit of your body in less than 10 minutes sounds like something you can only achieve with the help of Photoshop, right? Wrong! Turns out you can burn serious kilojoules and work every muscle from head to toe with this fat-blasting 7-minute workout circuit from certified trainer Craig Ballantyne.
      Use this total-body session to boost your metabolism and fat loss.
      Start with a three-minute warm-up of bodyweight squats, pushups, and jumping jacks (do each for 30 seconds, and repeat twice).
      Then complete the following exercises in order, performing as many reps as you can in the prescribed time frame. You’ll finish in seven minutes flat. Have more time? Repeat it up to four times for an ultimate 30-minute workout. Get ready to sweat!
      7-Minute Workout Move 1: Jump Rope

      Grab the handles of a jump rope with each hand and jump rope for 30 seconds; rest for 30 seconds then continue to the next exercise.
      READ MORE: These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time
      Move 2: Close-Stance Bodyweight Squats
      Stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. That’s one rep.Do as many as you can in 50 seconds; rest for 10 seconds, then continue to the next exercise.
      READ MORE: Have You Tried The Explosive Cardio Hopscotch Workout?
      Move 3: Bodyweight Row
      Grab a bar with an overhand, shoulder-width grip. Hang with your arms completely straight and your hands positioned directly above your shoulders. Initiate the movement by pulling your shoulder blades back, then continue the pull with your arms to lift your chest to the bar. Pause, then slowly lower your body back to the starting position. That’s one rep.Do as many as you can in 45 seconds; rest for 15 seconds, then continue to the next exercise.
      Move 4: Decline Pushups

      Get into plank position, with your hands underneath your shoulders and place your feet on a box or bench. This increases the amount of your body weight you have to lift, making the exercise harder. Lower your body until your chest nearly touches the floor. Pause, then push back to the starting position as quickly as possible. That’s one rep.Do as many as you can in 60 seconds, and immediately continue to the next exercise.
      READ MORE: Everything You Need To Know About The Viral 12-3-30 Treadmill Workout On TikTok
      Move 5: Bulgarian Split Squats

      Place the instep of your back foot on a bench. Stand in a staggered stance, your left foot in front of your right. Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. Complete the prescribed number of reps with your left leg forward, then do the same with your right foot in front of your left. That’s one rep.Do as many as you can in 30 seconds, then immediately continue to the next exercise.
      Move 6: Cross-Body Mountain Climbers
      Assume a pushup position with your arms completely straight. Lift your right foot off the floor and slowly raise right knee toward your left elbow, lower, and then raise your left knee to your right elbow. That’s one rep.Do as many as you can in 60 seconds, then immediately continue to the next exercise.
      Move 7: Run in Place

      Run in place at a moderate pace for 20 seconds, then rest for 20. More

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      These Heart-Pumping Cardio Circuit Workouts Are Perfect For When You’re Short On Time

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      Maybe the weather is absolutely brutal outside and you can’t make it to the gym, or maybe you just have a quick 10 minutes to break a sweat in your living room. Either way, the perfect solution is this at-home cardio circuit workout (with video!). In no time at all, you’ll rev your heart rate, and feel damn good about yourself for making it happen.
      By incorporating jumps and explosive moves, you’re building strength using your own body weight – so cardio doubles up as resistance training, which is clutch for building toned muscle and upping endurance.
      To help you get your cardio fix for the day, celebrity fitness trainer and “Revenge Body” star Lacey Stone has you covered. Choose one of the three-move cardio circuit workouts below and get sweating.
      Time: 10 minutes
      Equipment: None
      Good for: Cardio
      Instructions: For each move, do 20 reps, then continue to the next move. Repeat the entire three-move circuit three times total.
      Cardio Circuit Workout 1
      1. Jump And Shuffle

      How to: Start in a squat position, with your hips back and knees in line with your ankles. From here, hop forward as far as you can, and land in the same squat position. Shuffle backwards until you reach your starting point. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 14 Dumbbell Exercises For Seriously Toned Arms
      2. Lateral Hops

      How to: Stand with both feet flat on the floor. Lift your left knee, and using your right leg for power, leap to the left. Land on your left leg with your right knee raised. As soon as you land, leap back to the starting position. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      3. Wonder Woman

      How to: Start in a standing position, as if you’re setting up to do a jumping jack. Jump your feet out, wider than hip-width apart, and stretch your arms out to the side at the same time. Jump your feet to the centre and cross them, one in front of the other. At the same time, cross your forearms in front of your face. That’s one rep. Continue for 20 reps.
      Repeat the entire circuit three times.
      READ MORE: This At-Home Workout Targets Every Area For A Total-Body Transformation
      Cardio Circuit Workout 2
      1. Wrist To Ankle

      How to: Start in a standing position. Then, raise your right leg in front of you, keeping it straight, as you hop on your left foot. At the same time, swing your left hand in front of your body toward your right ankle. Immediately repeat on the other side. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      2. Star Jump

      How to: Start with both feet together, firmly planted on the ground, with your hips slightly hinged backwards. From here, jump as high as you can and stretch your arms out straight in either direction. Return to start. That’s one rep. Do 20 reps. Immediately move to the next exercise.
      READ MORE: 6 Reasons That Explain Why You’re Constantly Tired
      3. Tuck Jump

      How to: Begin standing with your feet hip-width distance apart. Drop down into a half squat as you prepare your legs to explode. Let your arms drop back behind to assist in the jump. Using your arms to pull, explode up into a high jump, bringing your knees up to your chest in a tuck. Land softly and immediately drop back into the half squat. That’s one rep. Do 20 reps.
      Repeat the entire circuit three times.
      This article was originally published on www.womenshealthmag.com  More

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      This 12-Minute Workout Is All You Need To Burn Fat — Yes, Really

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      If your life is an endless juggling act of work, kids, chores and social commitments (jokes, who has time for those?) the idea of trying to squeeze in a fitness habit may seem impossible.
      But what do we say to the crazy schedule that tries to rob us of our gains? “Not today!” This workout is from trainer Krista Stryker, mastermind of 12 Minute Athlete workouts. Her workouts use zero equipment aside from your own body weight and a timer, which you can get from your phone.
      This 12 Minute Athlete workout takes almost no time at all, but will still score you all the fat-burning, muscle-sculpting results you’re after.
      How it works
      The catch? You have to work your butt off. “In order to get the maximum benefits of HIIT (high-intensity interval training), you really do have to work really hard – up to 80-90% of your maximum capacity. You should basically feel like you’re sprinting during each work period and aim to go as fast as you can while keeping good form,” says Stryker. “HIIT workouts should be pretty intense, and if you’re working out for much more than 15 or 20 minutes at a time, you’re most likely doing a moderate intensity workout, not a high intensity one,” she says.
      READ MORE: Caley Jäck’s Simple Formula For Sticking To A Healthy Lifestyle
      Got it? Here’s your workout…
      You’ll need: A timer
      Do the following exercises in order. Perform as many reps as you can with good form in 30 seconds, then rest for 10 seconds before moving on to the next exercise. Do three rounds total, never resting longer than 10 seconds. If you’re relatively new to HIIT workouts, do this routine no more than two or three days a week, but do light activity like walking on the other days.
      More advanced? You can do the workout four or five days a week – but be sure to take one full rest day. For best results, Krista recommends you supplement your workouts with moving more in everyday life – take the stairs, go for a walk at lunchtime or catch up with friends over a hike rather than lunch.
      READ MORE: I Tried The Planet Fitness FitBuddy App – Here’s What I Think
      Make it work for you
      Working out at super high intensity isn’t a good idea for beginners. If you’re just starting out, get used to moving first, says Krista. For six months, aim to walk every day or cycle a few days a week before you dial it up. Similarly, if you’re susceptible to joint injuries – or are currently injured – you’re better off swapping all the jumping for lower impact moves.
      You can also tailor any move to suit your fitness level. Can’t do a push-up? Make it easier by placing your hands on a higher surface like a chair or counter top. Body weight push-ups way too easy? Add a band to increase resistance or get plyometric with clapping or even superman push-ups. Need motivation to push harder? Count your reps during each interval and write them down. Next time you do the workout, try to beat your previous reps.
      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF
      Your moves
      1/ Burpee tuck jumps
      From standing, squat down and jump your feet back into the top of a push-up. Do one push-up. Immediately jump your feet back towards your hands, then jump straight up as you tuck your knees towards your chest. That’s one rep.
      [embedded content]
      2/ Push-up plank jumps
      Start in the top of a push-up position with your shoulders directly over your hands. Push through your shoulders as you tighten your abs, glutes and quads. Lower your chest towards the floor. You should aim to touch or almost touch your chest to the floor while keeping your gaze slightly in front of your hands. Push yourself back up to start, then immediately jump your feet forward towards your hands while keeping your core tight. Jump your feet back to start. That’s one rep.
      Too hard? Place your hands on an elevated surface such as a countertop or bench. The higher the surface, the easier the exercise will be.
      [embedded content]
      READ MORE: This 15-Minute Skipping Rope Workout Will Transform Your Arms And Abs
      3/ Snowboarder jumps
      Start in a squat position with one hand reaching towards the floor. Jump up as high as you can, rotating 180 degrees midair. Land back in a squat position, reaching towards the floor with the opposite hand. That’s one rep. Alternate directions on each rep.
      [embedded content]
      4/ Pike jumps
      Start in a piked position with your hands on the floor in front of you about shoulder-width apart. Jump your feet up as far as possible and land on one side. Trying not to pause, immediately jump to other side. Continue alternating.
      [embedded content]
      5/ Side lunges
      Stand straight with your legs wider than hip-width apart. Bend one knee and lower down as far as you can to one side while keeping the other leg straight to the side. Return to start and repeat on the other side. Continue alternating.
      [embedded content]
      6/ Split leg V-up combo
      Lie on your back with your arms straight above your head and your legs straight. Pull your belly button towards the floor, then raise your right leg as you reach both arms towards your right foot at the same time. Lower back down, then repeat on the left side. Next, raise both legs up at once as you reach your hands towards your toes. That’s one rep.
      [embedded content]

      Want more 12 Minute Athlete workouts? Krista’s 12 Minute Athlete app is free for download, then choose which workouts you’d like to purchase, from R15 each. You can also download the 12-Minute Athlete Timer app, totally free.

      READ MORE ON: 15 Minute Workouts Bodyweight Workouts Fat Burning Workouts Fitness HIIT Workouts More

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

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      A home workout plan hits hard, if you know what you’re doing. While you’ll probs pick up a few tips from watching others in the gym/asking staff for help (when you’re not catching your breath/wiping sweat from your eyes, obvs), you’re kinda going it alone in your living room.
      Would WH let you do that, though? To hell we would. We’re here to steer you to success with this four-week home workout plan designed to deliver a fitter, stronger you in just 28 days. You don’t need any fancy kit, just some fitness motivation, a good sports bra, a refillable water bottle and, perhaps closing blinds to spare your neighbours the front row seat to your sweaty endeavours.
      Can you see results from a 4-week home workout plan?
      Yup. You sure can. From improvements to your stamina and endurance to body composition changes (if that’s your goal), it is most definitely possible to see and feel changes after a month-long fitness plan.
      The key is to stick with the exercise plan. If, after workout one, you’re not feeling any fitter – don’t despair. It’s like learning how to paint, you’re not going to be Bob Ross after a single brush stroke. However, if you put the effort in each day, each week, improvements will come.
      What you’ll need to start your home workout plan
      Should you be one of those eternally motivated people, with a regular home workout routine inked into the diary, power to you. Like, serious props. It’s not easy but we see you getting after it. If, however, you’re part of the other 98% of living humans, a kick up the bum in the form of a brand new, snazzy, well-thought-out home workout plan is usually most welcome.
      Herein lies the magic: we’ve put together a special four-week exercise plan that’ll get you fit and sculpt lean muscle, guiding you through 28 days of strengthening moves and routines.
      Your at-home fitness plan overhaul starts here.
      Equipment you’ll need:
      – Dumbbells
      – A skipping rope
      – A medicine ball

      Your 4-week home workout plan
      Four days a week, you’ll do a warm-up followed by circuits or an AMRAP workout (that’s ‘as many rounds as possible’ within a set amount of time). Wednesdays and Sundays are your cardio days – choose between HIIT training or a steady-pace session.
      ‘Wait, what?’ we hear you protest – Sunday is for bingeing Disney+, no?
      Not for the foreseeable, it’s about to become a productive training day. Saturdays are for resting now, so get with the fitness program, people! Scroll down for your weekly workout plan.
      Read through the entire plan before starting. If there are any moves you’re unfamiliar with, scroll to the bottom for our full step-by-step how-to on every single exercise.
      Week One
      Monday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 20 mins
      1. Burpees (10 reps)
      2. Crunches (20 reps)
      3. Plank (30 secs)
      4. Kneeling press-ups (40 reps)
      5. Lunges (50 reps)
      6. Running on the spot (60 secs)
      Tuesday
      Warm-up: 10-min light jog
      Workout: AMRAP in 15 mins
      1. Running on the spot with high knees (100 reps)
      2. Bicycle crunches (80 secs)
      3. Supermans (60 reps)
      4. Sumo squats (40 reps)
      5. Lying leg raises (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 2-min jog.
      Thursday
      Warm-up: 5 mins of skipping
      Workout: Complete the following circuit 5 times:
      1. Lying leg raises (1 min)
      2. Lunges (1 min)
      3. Sumo squats (1 min)
      4. Running on the spot with bum kicks (1 min)
      5. Rest (1 min)
      Friday
      Warm-up: 8-min light jog
      Workout: Complete the following circuit 5 times
      1. Glute bridges (50 reps)
      2. Sumo squats (50 reps)
      3. Kneeling press-ups (50 reps)
      4. 200m run
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping or yoga.

      Week Two
      Monday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 20 mins:
      1. Jump squats (10 reps)
      2. Twisting sit-ups (20 reps)
      3. Press-ups (30 reps)
      4. 400m run
      Tuesday
      Warm-up: 15-min light jog
      Workout: AMRAP in 20 mins
      1. Running on the spot with bum kicks (100 reps)
      2. Sumo squats (80 reps)
      3. Hollow rocks (60 reps)
      4. Curtsy lunges (40 reps)
      5. Plank builders (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Run as far as you can in 24 mins, alternating between a 1-min sprint and a 1-min jog
      Thursday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 25 mins:
      1. Running on the spot with high knees (100 reps)
      2. Sumo squats (80 reps)
      3. Mountain climbers (60 reps)
      4. Woodchops (40 reps)
      Friday
      Warm-up: 12-min light jog
      Workout: AMRAP in 20 mins:
      1. Glute bridges (50 reps)
      2. Sumo squats (50 reps)
      3. Press-ups (50 reps)
      4. 200m run
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Week Three
      Monday
      Warm-up: 5-min jog
      Workout: Complete the following circuit 3 times with a 1-min rest between exercises:
      1. Burpees (30 secs)
      2. Butterfly crunches (30 secs)
      3. Triceps press-ups (30 secs)
      4. Skipping (30 secs)
      Tuesday
      Warm-up: 12-min light jog
      Workout: AMRAP in 30 mins:
      1. Step-ups (30 reps each leg)
      2. Standing dumbbell shoulder presses (10 reps)
      3. Medicine ball twists (30 reps)
      4. Lying leg raises (10 reps)
      5. Lunges (30 reps)
      6. Dumbbell rows (10 reps)
      Wednesday
      Warm-up: 5-min jog
      Cardio: Run for 28 mins, alternating between a 2-min sprint and a 2-min jog
      Thursday
      Warm-up: 5 mins of skipping
      Workout: AMRAP in 30 mins:
      1. 200m run
      2. Walkouts (10 reps)
      3. Medicine ball twists (20 reps)
      4. Pike press-ups (30 reps)
      5. Overhead step-ups (30 reps per leg)
      6. Plank (50 secs)
      Friday
      Warm-up: 10-min light jog
      Workout: Complete the following circuit 5 times:
      1. Squat hold (60 secs)
      2. Jump squats (15 reps)
      3. Crunches (30 reps)
      4. Burpees (15 reps)
      5. Butterfly crunches (15 reps)
      6. Dumbbell thrusters (15 reps)
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Week Four
      Monday
      Warm-up: 15-min jog
      Workout: Take as long as you need to complete the following:
      1. Sumo squats (150 reps)
      2. Overhead split squats (100 reps)
      3. Press-ups (50 reps)
      4. Crunches (25 reps)
      Tuesday
      Warm-up: 10-min light jog
      Workout: AMRAP in 20 mins:
      1. Running on the spot with high knees (100 reps)
      2. Bicycle crunches (80 reps)
      3. Sumo squats (40 reps)
      4. Lying leg raises (20 reps)
      Wednesday
      Warm-up: 5-min light jog
      Cardio: Do these exercises one after the other:
      1. Run 1km; then 50 skips with a skipping rope
      2. Run 800m, then do 30 burpees
      3. Run 600m; then 25 mountain climbers
      4. Run 400m; then 20 sumo squats
      5. Run 200m; then 10 jump squats
      Thursday
      Warm-up: 5 mins of skipping
      Workout: Complete the following circuit 4 times:
      1. Walkouts (60 secs)
      2. Overhead split squats (60 secs)
      3. Running on the spot with bum kicks (60 secs)
      4. Rest (60 secs)
      Friday
      Warm-up: 12-min light jog
      Workout: AMRAP in 30 mins:
      1. Jump squats (60 reps)
      2. Bicycle crunches (60 reps)
      3. Lying leg raises (60 reps)
      4. Plank builders (20 reps)
      5. Burpees (15 reps)
      6. Dumbbell thrusters (15 reps)
      Saturday
      Rest day
      Sunday
      Cardio: 45 mins of cycling, jogging, skipping, yoga or swimming

      Fitness plan step-by-step guide to every exercise
      Okay, most of the exercises you’ll know already – but for the ones you may be less familiar with, we’ve got you covered…
      Butterfly Crunch
      Targets: Core
      a) Lie on your back with the soles of your feet together so your knees are bent out to the sides. Straighten your arms overhead, with your biceps touching your ears.

      b) Use your abs to lift your upper body, bringing your arms over your head and in between your knees. Then roll back down, slowly and with control.

      Dumbbell Thruster
      Targets: Glutes, legs, shoulders
      a) Stand with your feet shoulder-width apart, holding dumbbells next to your shoulders, then lower into a squat.

      b) Straighten back up to standing as you press the weights overhead.

      Dumbbell Row
      Targets: Biceps, upper back, shoulders
      a) Stand with your feet shoulder-width apart, holding a pair of dumbbells. Hinge at the hips until your back is almost parallel to the floor. Your palms should be facing your legs. This is your starting position.

      b) From here, slowly draw the weights up toward the sides of your chest. Pause, then slowly lower the weights and repeat.

      Hollow Back
      Targets: Core
      a) Lie on your back with your arms and legs fully extended.

      b) Raise your arms and legs off the floor at the same time, creating a hollow basin shape. Then slowly lower back down to the ground.

      Overhead Split Squat
      Targets: Core, glutes, hamstrings, quads
      a) Stand with your left foot a big step in front of the right, holding dumbbells overhead.

      b) Bend both legs until your back knee is just off the ground. Then repeat. Swap sides halfway through your reps.

      Overhead Step-up
      Targets: Core, glutes, hamstrings, quads, shoulders
      a) Stand with your feet shoulder-width apart, facing a bench or step that’s about knee height. Hold dumbbells straight above your head.

      b) Lift your right knee to place your foot on the bench. Push down through your right foot to step up. Then step back down and repeat on the other leg.

      Pike Press-up
      Targets: Shoulders, chest, triceps
      a) In a press-up position with your hands shoulder-width apart, walk your feet forwards and stick your hips up in the air. With straight legs, bend your elbows until your head nearly touches the floor.

      b) Push back up to straighten your arms. Continue pushing up and down.

      Standing Dumbbell Shoulder Press
      Targets: Core, shoulders
      a) Stand with your feet shoulder-width apart, holding dumbbells up by your shoulders.

      b) Straighten your arms to press the weights above your head – but don’t lock your elbows. Then slowly reverse the movement.

      Inchworm
      Targets: Core, chest, shoulders, triceps
      a) Stand with your feet hip-width apart, then bend over and place your hands on the floor in front of your feet.

      b) Walk your hands away from your body until you’re in a plank position, then reverse the movement back up to standing.

      Superman
      Targets: Lower back
      a) Lie on your front with your arms outstretched and hands on the floor.

      b) Lift your chest, arms and legs off the floor, hold for 2-3 secs, then lower your body back down to the floor.

      Triceps Press-up
      Targets: Core, chest, shoulders, triceps
      a) Get into a press-up position with your hands together beneath your chest. Bend your elbows to lower yourself to the floor.

      b) Straighten your elbows to push back up to the starting position.

      Sumo Squat
      Targets: Core, legs, glutes
      a) Stand with your feet wide and slightly angled outwards, hands clasped in front of your chest.

      b) Sit back into a squat. Pause when your thighs are parallel to the floor, then go deeper if it feels comfortable. Keep your back straight and knees in line with your feet. Then push back up to standing.

      Commandos
      Targets: Core, shoulders, chest
      a) Start in a forearm plank with your hands together. Your body should be in a straight line from ankles to shoulders.

      b) Lift your right arm and place your hand where your right elbow was, straighten your elbow, then do the same with your left arm so you’re in a plank. Go back down onto your elbows and repeat on the other side.

      Woodchop
      Targets: Core, chest, shoulders
      a) Sit in a partial squat, holding a weight or medicine ball to the outside of your left knee.

      b) Straightening your legs, lift the ball across your body in an arc so it ends up above your head on the right. Then reverse back to the starting position. Swap sides halfway through your reps.

      How to make the home workout plan easier
      Fret not if you’re struggling. This fitness plan is easily scalable to suit your ability/energy levels. Here are a few ways you can take it down a notch:
      – Replace one workout day with an additional rest day
      – Reduce each prescribed AMRAP session by 5 or 10 mins
      – Reduce each prescribed cardio session by 10 mins
      – Reduce each circuit by one round (i.e. when you’re prescribed 4 rounds, do 3)

      This story was originally published in womenshealth.com.au

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