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      Connie Ferguson’s Favourite Strength Training Workouts

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      When personal trainer Muzzi Zikalala first started training our July/August 2023 cover star Connie Ferguson, together with her close friends, the mandate was clear. Connie wanted muscle strength in her legs and upper body. “She already does boxing and skips regularly. Anyone who loves boxing needs to have muscle strength to be able to maintain a firm stand.”As a group, our focus at the moment is legs and butt,” says Zikalala. He adds: “The exercises vary. On some Saturdays, we focus on quads, glutes and calves and the next time we focus on hamstrings, glutes and calves. And on other days, it’s a round-off of everything.”

      READ MORE: Get Cover Star Connie Ferguson’s Look

      When it comes to exercise, and overall, fitness Zikalala says Connie’s mindset is already on point. “If we’re doing four sets, that’s exactly what she will do — even if it means taking a breather. But she never cheats an exercise,” he says. The point, he reiterates, is to always push past the pain point because that’s when muscles really start to get transformed.

      “The one thing I enjoy about training sis’ Connie is that she never rushes an exercise. She takes things slowly, which is how you attack muscles. The slower you do it, the more painful it is, the more it burns and the more beneficial it is.”

      Below, are some of the moves that Zikalala has curated as part of Connie’s strength training programme.

      Donkey Kicks

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      Fire Hydrants

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      Hip Thrusts

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      Leg Extensions With A Twist

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      Leg Press With A Twist

      (PS: this one almost always brings Connie to tears, warns Muzzi)

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      Squats With A Ten-Count Pause

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      Walking Lunges With Weights

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      Also Worth Noting

      When switching from a cardio-focused to a strength training programme, remember that it’s a different type of fitness altogether. “Fitness in its very nature is varied and wide. You could be a brilliant swimmer but struggle when you get to weight training because now you’re loading the weights on top of your own body weight. Because you’re now pushing with, probably, twice the force that you would when doing cardio,” says Zikalala. More

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      What is Pilates?: A Complete Guide for Beginners, Inc. 34 Exercises + 15 Best Online Classes

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      Pilates is big RN. In fact, 60.5k of you search for advice and info on the topic every month, so from answering the question ‘What is Pilates’, the best Pilates classes to Pilates for beginners and the difference between Pilates and yoga, we’re here to help. Whether you’re a Pilates pro (maybe you’ve tried a Pilates challenge before) or you’ve yet to set foot in a beginner’s Pilates class, there are a plethora of Pilates YouTube classes out there.

      Unlike a gym workout, it doesn’t require a ton of home gym equipment and the bounty of free Pilates workouts online is increasing rapidly. Not to mention the benefits of strengthening and lengthening your muscles with low-impact resistance training like Pilates – a real godsend for those with finicky joints.

      Not sure where to start? Well, reader, you’re in the right place. Read on for your Pilates for need-to-knows, what to look for if you’re searching for Pilates online, the 15 best Pilates workouts and our best tips for ensuring a successful Pilates workout. Phew, that’s a helluva lot. Let’s get into it.

      What is Pilates?

      In New York in the 1920s, Joseph Pilates devised more than 500 moves, 34 of which were mat-based exercises. He drew of methodology he’d developed while working as an orderly in the Isle of Man in the latter half of WWI, where he worked with patients injured in the war.

      Now, his revolutionary regime is recognised globally as a way to strengthen the body. Pilates workouts help improve flexibility, balance and core strength and are particularly effective if you suffer from back pain. Research published in the journal PLOS One in 2014 showed that Pilates can both effectively ease back pain and boost functional movement when compared to traditional methods like massage therapy and other forms of exercise.

      You can do Pilates with or without equipment (Pilates rings, resistance bands, Pilates balls, Pilates bars and ankle weights are all options), but you’ll reap the rewards whichever you do.

      6 Pilates principles

      There are six key principles to Pilates, which are essential for getting the most out of each workout.

      Centring: This is all about bringing your awareness to the centre of your body—the area between your lower ribs and pubic bone. This area (your core) is the foundation of all Pilates exercises.

      Concentration: Giving each movement your full attention is key to yielding maximum results from each movement.

      Control: Aim for total muscular control, going slow and steady.

      Precision: Focus on proper alignment and core engagement, striving for super precise form.

      Breath: Coordinate your Pilates exercises with your breath; one movement on the inhale, one movement on the exhale.

      Flow: Try to make each Pilates exercise as fluid as possible, flowing with your breath.

      8 Benefits of Pilates workouts

      Improves flexibility

      Improves core strength

      A challenging low-impact form of exercise

      Can improve posture and stability

      Can be done with no equipment

      Increases flexibility and range of motion

      Improves muscular endurance and strengthens muscle tissue

      Can be done after injury or as part of physical rehabilitation therapy

      What kind of workout is Pilates?

      ‘Pilates is a low-impact flexibility and muscular strength and endurance movement combined,’ explains Aimee Victoria Long, PT & founder of Body Beautiful Method.

      ‘Pilates emphasises correct postural alignment, core strength and muscle balance. It is great for ironing out muscular imbalances, injury rehabilitation and injury prevention.’

      There are many forms of Pilates:

      Classic Pilates: The traditional Pilates exercises as devised by Joseph Pilates, performed in the same sequence each time

      Mat Pilates: 34 mat-based exercises by Joseph Pilates, plus other mat exercises

      Contemporary Pilates: A mix of traditional and new Pilates exercises, performed in varying sequences using a range of small pieces of equipment

      Reformer Pilates: A dynamic form of Pilates using a ‘Reformer’ to add resistance and challenge stability

      Clinical Pilates: Injury and rehabilitation-specific exercises, prescribed by physiotherapists

      I’d suggest trying out the different forms to find out what works best for you and what you enjoy the most
      Aimee Victoria Long

      Does Pilates count as exercise?

      ‘Pilates is most definitely exercise and when performed correctly it’s very challenging,’ says Long. ‘As an exercise, it counts as a muscle-strengthening workout. Plus, you’re able to work the whole body through Pilates. It challenges your lower and upper body and demands core strength.’

      Is Pilates safe during pregnancy?

      You betcha. In fact, if you’re expecting, Pilates might be one of the best ways to move your blossoming bod, says Hollie Grant, Pilates instructor and founder of The Bump Plan. ‘Not only is it safe, but it’s the exercise I strongly believe all pregnant women should include in their fitness plan.’

      Here are some of the benefits for mums-to-be:

      It strengthens muscles most affected by pregnancy (like abs, glutes and pelvic floor)

      It’s low-impact

      It can reduce back pain

      It helps keep you mobile

      It improves balance

      ‘It is incredibly safe, yet very effective and it means that many women can still feel the “burn” during their pregnancy, whilst knowing their babies and their own health isn’t compromised,’ Hollie says.

      Can you start Pilates during your pregnancy then? ‘If you didn’t practice Pilates before pregnancy, it’s the perfect time to get started and it’s never too late! Many of my clients turn up to class on their due dates!’

      Is 20 minutes of Pilates per day enough?

      Short on time? When it comes to bang-for-your-buck sessions, Pilates delivers.

      ‘When it comes to something like Pilates it’s more advantageous to do a little bit every day, rather than an hour-long class once in a blue moon,’ Hollie says. ‘Little and often will help lead to sustained change and really help you to understand the basics of Pilates.’

      ‘My clients often describe how they are more in tune with their bodies for the rest of the day after practising Pilates and they feel less pain – why wouldn’t we want that every day?’

      Can you do Pilates at home?

      Yes, there are styles of Pilates that require some hefty equipment (think the reformer, Cadillac or Wunda chair), all you need for Pilates is an exercise mat.

      ‘We use bodyweight as our resistance,’ Hollie says. ‘Now don’t think that means it will be easy – your body might weigh 60kg or more – those kettlebells you think are heavy at the gym are probably more like 10kg.’

      Is Pilates good for weight loss?

      Can it help you lose weight? As always, the answer to this one is: it depends.

      Effective weight loss is multi-faceted, so it’s difficult to pinpoint one thing that specifically results in weight loss, says Hollie. ‘It’s affected by sleep quality, hormones, stress levels, diet and activity levels.’

      A lot to consider, then. However, a calorie deficit – burning more calories than you consume – can often help people reduce their weight. The calorie deficit largely depends on how much you eat, but any activity can certainly help raise the roof on your daily energy expenditure, or calorie burn.

      Cardio is often touted as the best way to up that daily burn – which, of course, Pilates is not. ‘Pilates is not aimed at cardiovascular strength, it is aimed at muscle strength,’ Hollie explains. ‘However, if you were doing zero exercise before and then started adding in Pilates to your weekly routine, in basic terms, yes, it could help you lose weight as you would inevitably be burning more calories moving than not doing Pilates.’

      Hollie is quick to add that hoping Pilates will be the magic bullet to weight loss is pretty self-defeating. ‘Putting Pilates and weight loss in the same sentence almost denigrates Pilates – Pilates is about so much more than weight loss and has the power to change people’s lives for the long term, something weight loss doesn’t necessarily deliver on.’

      Pilates vs. yoga

      Wondering what the difference is? Well, they’re both done on a yoga mat (for the most part) but there are some key differences between the exercise protocols.

      ‘One of the main differences between Yoga and Pilates is that Pilates focuses on relaxing tense muscles and strengthening others. Yoga tends to be used for improving the flexibility of the body,’ says Long.

      Is yoga or Pilates better for improving overall fitness?

      ‘Both disciplines have great benefits. Depending on your goals. If you’re looking to improve your core strength, Pilates is a great form of exercise. It will help improve deep core strength, muscle control & stability, posture and coordination while improving muscular endurance,’ says Long.

      ‘However, if you’re looking to predominantly improve flexibility and prefer to incorporate a spiritual element to your training, then yoga may be more appealing to you. That being said there’s no reason why you can’t incorporate both Yoga and Pilates into your training programme.’

      So, no need to double down on one discipline – there’s myriad styles of Pilates to try and, done regularly, you’ll notice big strength gains, particularly in your deep core. Mix in with your regular workout routine and you’ll be set for success. Go on then.

      Is Pilates enough on its own?

      As with every type of exercise, Pilates is best performed as part of a well-rounded routine. While it certainly has its pros, you should consider incorporating other forms of exercise that train your body in different ways. Here are a few different modalities to think about adding in and why:

      Cardio workouts – Pilates isn’t a cardiovascular exercise, so including a cardio workout in your routine (ideally once a week) will help keep your heart healthy, as several studies have proven.

      Weightlifting – Pilates does count as strength training, but research has shown that lifting heavier weights will help with increasing your bone density and muscle mass. Try one workout per week.

      Yoga – If flexibility is our goal, studies show that adding in one yoga session a week will help you get there. Pilates will help improve flexibility, but you’ll hold poses for longer during yoga, which is where you’ll make the biggest gains.

      All that said, remember that there’s no use in doing a workout you don’t enjoy. If you hate cardio, for example, don’t try and force yourself through a 5k run every week. Try tacking on a 10-minute speed walk to the end of your Pilates class. Likewise, if you hate weightlifting, try going a little heavier with any weight you use in your Pilates class, but don’t set out to do a whole hour of heavy lifting. Lastly, if the idea of enduring a full yoga class is enough to send you over the edge, aim for a 10-minute full-body stretch every week instead.

      34 Pilates exercises

      There are 34 original Pilates exercises, founded by Joseph Pilates and detailed in his book Return To Life. No matter which type of Pilates you do – reformer, mat, hot or otherwise – these Pilates exercises are the foundation of every class. Joseph would execute the exercises in the exact order listed below, as he believed this was key to reaping the rewards, but you’ll find that most current Pilates teachers will mix them up.

      The hundred

      The roll-up

      The roll-over with legs spread

      The single-leg circle

      Rolling like a ball

      Single leg stretch

      Double leg stretch

      Spine stretch

      Rocker with legs wide

      The corkscrew

      The saw

      The swan dive

      The single-leg kick

      The double-leg kick

      The neck pull

      The scissors

      The bicycle

      The shoulder bridge

      The spine twist

      The jackknife

      The side kick

      The teaser

      The hip twist

      Swimming

      The leg pull-front

      The leg pull-side

      The kneeling side kick

      The side bend

      The boomerang

      The seal

      The crab

      The rocking

      The control balance

      The push-up

      15 best online Pilates classes

      Ready for your fix of Pilates online? Course you are. Here are the 15 YouTube workouts worth your time and sweat. There’s Pilates for beginners options, as well as harder classes for those more familiar with the discipline. The best bit? They’re all options to do Pilates at home! You don’t need to leave your living room and they’re all entirely free – hurrah!

      Pilates classes under 10 minutes

      1. Blast your core in five minutes | Isa Welly

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      2. Challenge your core in ten minutes | BodyFit By Amy

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      3. Advanced Pilates in ten minutes | The Live Fit Girl

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      Pilates classes under 20 minutes

      4. 13-minute pregnancy glute workout | Pilates PT Hollie Grant

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      5. Feel-good Pilates in 15 minutes | Freshly Centered

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      6. Total-body Pilates flow in 18 minutes | Lottie Murphy

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      7. 20-Minute inner thigh isolate workout | Casey Ho

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      8. 20-minute full-body intermediate Pilates Class | Move with Nicole

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      Pilates classes under 30 minutes

      9. Beginners Pilates in 23 minutes | Isa Welly

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      10. Pilates for your bum in 25 minutes | BodyFit By Amy

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      11. Pilates for solid glutes in 25 minutes | Fiit

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      12. Cardio Pilates in 26 minutes | Jessica Smith

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      Pilates classes 30 minutes or longer

      13. Pilates PT Method™ 30-minute workout | Pilates PT Hollie Grant

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      14. 30-minute weighted Pilates total body workout | Isa Welly

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      15. Fat-burning Pilates in 60 minutes | Pilates With Hannah

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      5 tips for a successful Pilates workout

      1. Clear a space big enough

      We get it – your flat share may not even have a living room, but as long as you can stretch your arms out without touching the wall, you’re fine.

      2. Invest in the right equipment

      Before you slip into a ‘pelvic curl’, you’ll need to get your hands on a few pieces to make your session as comfy and safe as possible.

      First up, sort yourself out with an exercise or yoga mat. FYI, thicker styles support and cushion your spine better than their cheaper cousins, particularly on a hard floor rather than carpet. If you’re a beginner or prone to back pain, a cushion under your bottom or back can alleviate pressure and provide extra support.

      Some classes may require a resistance band, which come in different lengths, strengths and sizes. If your Pilates workout calls for one, they should guide you on which type. Watch the workout before to know exactly what you’ll need. A word to the wise: the thicker the resistance band (and the tighter you pull it), the harder your muscles work.

      Other Pilates workouts might ask you to use a small inflatable Pilates ball or a Pilates ring – both pieces of equipment that help with alignment and engaging the correct muscles. Again, see what’s asked of you before you dive into the workout and come up short.

      3. Breathe, rather than brace

      We all think we know how to do it, but breathing is one of the most common Pilates mistakes. Don’t hold your breath as you’ll end up bracing your core and working the wrong muscles.

      Instead, breathe deeply through the exercises and focus on scooping your belly button in and up.

      4. Put your phone on silent

      Pilates requires concentration, focus and precision, so the last thing you want is a bazillion Instagram notifications going off in the background. Put your phone on silent or leave it in the next room.

      5. Shut all pets out of the room

      There’s nothing worse than finally nailing an exercise only to be thrown off balance by a well-meaning furry friend. Try to keep your animal pals in another room during your workout.

      This article was first published in womenshealthmag.com. More

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      Fit Night Out 4-Week Total-Body Workout Plan

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      Get ready for Fit Night Out with this conditioning workout from PUMA ambassador and group exercise instructor Jessica Naylor. This total-body workout will challenge your muscles while setting you up for fitness success. We’re here for it!

      We know, jamming away to workouts at FNO won’t feel as much of an effort when you’re having so much fun. But the next day? You might experience sore muscles from doing moves you’ve never done before. To get you ready for the big day (and avoid all those post-workout pains), we’ve asked PUMA ambassador and trainer Jessica Naylor for a few moves that’ll ensure you’re workout-ready for a marathon of fun. “My aim is to get every girl and woman moving,” says Naylor. “Body positivity is key with me and I move with meaning.” This conditioning workout – enhancing your performance and bod’s abilities – will build power, coordination, speed and get you ready for FNO!

      The Workout

      The best part about this conditioning workout is that you need zero equipment to get your heart pumping. Work for 20 to 30 seconds, then rest for 10 seconds and get going again. This workout is designed for you to do again, working your way up to 60 seconds of work, with 10 seconds of rest.

      Skipping on the spot

      Pretend to hold a skipping rope handle in each hand. While rotating your wrists as though you were spinning a rope, jump and land with one heel forward, gently tapping it. Jump again and land with the other heel forward. Keep going for 20 to 30 seconds.

      Alternating toe tap

      Start in standing position. Bring one leg up, bending the knee and bringing your alternating arm down to touch the toe of the lifted leg. Now alternate with the other leg.

      Reverse lunge & raise

      Start in standing position. Take one leg back and lunge so that your leg is perpendicular with the floor, raising your arms above your head as you do. Alternate your legs with each rep.

      Jump squats

      Squat down with your feet slightly wider than hip-width apart. Now, drive through the balls of your feet and jump up, using your arms to gain momentum. Land gently, with soft and bent knees. That’s one – this is going to burn.

      Curtsey Pulse

      Start with your feet wider than hip-width apart. Take one leg back and curtsey for three pulses. Stand up and repeat the move on the other side. Keep your arms up and at shoulder level.

      Side Plank

      Start in a side plank position, balancing on your forearms, keeping your head and spine neutral as you engage your core, lifting your hips and knees off the floor. If you feel up to it, lift your arm to raise overhead. Keen to challenge yourself more? Lift your resting leg up off the floor.

      Bodyweight press up

      Start lying down on your belly, arms at your chest. Press yourself up into high plank position, keeping your spine, core and legs all tight. Slowly come down to start, then reach your hands in front of your body, tapping the floor with your fingertips. That’s one rep. For an extra challenge, try pause a beat in plank to challenge your core.

      Rocking Plank

      Get into a forearm plank position, keeping your core engaged and being careful not to drop your glutes. Shift your weight forwards over your shoulders and then rock back to start. That’s one – keep going!

      Get The Look

      The new Fit Eversculpt range from PUMA is designed to sculpt your bod and wick away moisture while you smash your workout.

      Fit Eversculpt Tank | Bold Blue-Speed

      Fit Eversculpt Colour Block Tights

      PWRFrame TR 2 Shoes

      Ready to get to it? Book your tickets to the fitness event of the year right here. More

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      Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

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      For strong, sculpted arms, biceps and triceps exercises are great — but don’t forget to work those shoulders too. Toning the tops of your arms is also a surefire way to build a strong, powerful upper body. And if you always find yourself feeling intimidated at the gym, let us introduce you to #ShyGirlWorkouts and more specifically, our Shy Girl upper body workout.

      What’s A Shy Girl Workout?

      @the.healthqueen dumbbell only! (IG: @ the.healthqueen) #fitgirls #beginnerworkout #shygirlworkout #selflove #fitness #dumbbellworkout #legday ♬ original sound – Ashley Ward

      No surprises here, it’s a trend that originated on TikTok. And it’s for all of us who don’t feel super confident in the gym and feel intimidated by the weight section. These are the main features of Shy Girl Workouts:

      They require zero or minor gym equipment 

      They can be done in one, small area of the gym 

      They include simple, easy-to-remember exercises 

      They’re a great way for you to build confidence so that you’re eventually able to venture into the sections of the gym that usually get your heart racing. So just take a look on TikTok and you’ll find a Shy Girl Workout for just about every body part. This is one trend we can seriously get behind!

      READ MORE: The 15-Minute Full-Body Weighted Workout That Tones Every Inch

      Why Do A Shoulder Workout?

      Unfortunately, most people have super weak shoulders, thanks to years of sitting hunched over at a desk and cell phone (womp, womp). But the good news is, all it takes is some strength exercises to pull them back into the proper position, helping to improve your posture and ditch neck pain.

      Not to mention, almost all upper body movement — both when you’re performing exercises or during everyday activities — involves your shoulder in some way. That means working those muscles will allow you to perform tasks and exercises with heavier weights, without injury.

      The Shy Girl Upper Body Workout

      So, to give you an assist, personal trainer Kelly Cole put together some of her favourite dumbbell shoulder workouts you can do anywhere. All you need is a set of dumbbells (note: choose a weight that feels like a major challenge during the last two reps) to give this workout a go. Kelly recommends adding two to three of these exercises to your upper body workout, or put them together for a focused shoulder workout. Whether you’re a beginner or advanced exerciser, this Shy Girl upper body workout is perfect to do at home or in the gym.

      Time: 15 Mins | Equipment: Dumbbells | Good For: Shoulders

      Instructions: Choose six exercises below. Then for each move, do three sets of 10 to 12 reps each, resting as needed between sets. Then continue to the next move.

      READ MORE: One Dumbbell, Six Moves: This Full-Body Workout Is So Beginner-Friendly

      1. Overhead Press

      How to: Start standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms bent at 90-degree angles, elbows wide and in line with shoulders, palms facing forward. Then press the weights up until arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      2. Hammer Shoulder Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing inward. Press weights up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      3. Front Raise Palms Down

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing body, weights resting on quads. Keeping elbows straight, lift arms until they reach shoulder height. Then, slowly lower back down. That’s one rep. Complete 10.

      4. Front Raise Palms Up

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing up, weights resting on quads. Lift arms until they reach shoulder level. Then slowly lower back down. That’s one rep. Complete 10.

      5. Cuban Rotations

      How to: Start by standing with dumbbells in each hand, elbows bent 90 degrees, in line with shoulders, and dumbbells raised to head height. With moving upper arms, rotate forearms down until they’re parallel to the floor. Then raise dumbbells back up to the starting point. That’s one rep. Complete 10.

      READ MORE: So Little Space? You Can Do This Arms & Abs Bodyweight Workout Anywhere

      6. Lateral Raise

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing body, arms at sides. Raise arms outward until they’re parallel to the floor. Then return slowly to start. That’s one rep. Complete 10.

      7. Arnold Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing body. Open elbows out wide to sides until inner arms face forward and then press the weights overhead, rotating palms away from body. Then return to start. That’s one rep. Complete 10.

      8. Upright Row

      How to: Start with feet shoulder-width apart, holding a dumbbell in each hand, palms facing toward body, and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Then reverse movement to return to start. That’s one rep. Complete 10.

      9. Shoulder Shrugs

      How to: Start by standing with feet shoulder-width apart, a dumbbell in each hand, and hands at sides. Lift shoulders up toward ears, then slowly lower back down to start. That’s one rep. Complete 10.

      10. Arm Circles

      How to: Start standing with legs shoulder-width apart, holding a dumbbell in each hand, arms extended out to sides at shoulder height, palms facing floor. Then make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint not the wrist. One rotation is one rep. Complete 10.

      *Words: Kelly Cole

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

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      You Can Do This Arms & Abs Bodyweight Workout Anywhere

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      Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

      The Abs & Arms Bodyweight Workout

      To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

      Circuit One

      Pushup to high plank twist

      Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

      Tricep dip alternating march

      Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

      Single leg jackknife

      Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

      Double-pulse scissors, on your back

      Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

      Circuit Two

      Small lateral circles

      Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

      Scapula contraction

      Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

      Side plank hip dip – knee to elbow

      Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

      Sprinter situps  – alternating

      Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

      Circuit Three

      Double-leg jack knives on arms

      Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

      High plank – alternating knee to chest & shoulder

      Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

      Single-leg ab bikes

      Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

      Plank pike up – knee to chest – commando

      Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

      Watch as Kirsten performs the moves below:

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      This 15-Minute Full-Body Weighted Workout Tones Every Inch

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      Wanna work out but no idea what to do? We’re here to the rescue! Get in on this full-body weighted workout by trainer Bazini Ngcongo.

      This full-body weighted workout requires just the dumbbells you have sitting in your living room, waiting to be used. Or, you could hit the gym and do it there. It doesn’t really matter. What does? Getting your strength training session done, so you can have healthier bones and muscles, which aid in longevity. No more niggly knees when you’re 80.

      Per Ngcongo, this workout will tone your legs, shoulders, arms, upper back and core. It’s also moderate in intensity, so you can do it if you’re recovering from a cold or just plain can’t stand the idea of jumping around right now. Plus, all you need are two dumbbells and any weight that’ll get you through the workout will do.

      To do this workout, work in 30-second intervals, rest for 15 seconds and then power through the next 30 seconds. Keep going until you’ve covered all the moves, for a total of 15 minutes. That’s all it takes!

      The 15-Minute Full-Body Weighted Workout

      Weighted Squats

      Standing with feet hip-width apart hinge at the knees to come into a squat position – making sure your knees track over your toes and don’t extend past. With the weight in your heels push back up to standing, squeezing your glutes at the top. That’s one rep. Keep going until the timer sounds.

      Back lunges

      Stand holding a dumbbell in each hand. Step backwards into a lunge on your left leg. Hold for a beat. Push off your left leg to return to the starting position and repeat.

      Curtsey lunges

      These’ll work your inner thighs and quads. Start in standing, with one dumbbell balanced on your shoulder, holding it with one arm. With the other, hold it out at your side for balance. Step into a curtsey, making sure your balance holds and weight is distributed evenly throughout. Step back to standing. That’s one rep.

      Romanian deadlifts

      Start in standing, holding the dumbbells at your knees, slightly bent. Hinge down, keeping your core engaged and lower the weights until they reach your shins. Hinge back up to standing.

      Bent-over rows

      Start in standing, then hinge forward from the hips and lower your back until it’s at a 90-degree angle with the floor. Now lift one arm and perform a row, weight in hand. You’ll feel it in your core and arms. That’s one rep. Alternate your arms until the 30-second timer is up.

      Front raises

      Start in a standing position and brace your core. Take one dumbbell and raise it, holding the weight with both arms. Raise until the weight is at chest level, then lower back down.

      Bicep curl

      Hold the weight in one hand. Curl your arm up until the weight touches your shoulder, then lower all the way back. That’s one rep. Keep your core engaged throughout.

      Plank

      Get into a plank position, elbows stacked under shoulders, toes tucked and hips raised so that your body forms a straight line from your head to your feet. Engage your core (it should feel as though you are tensing) and hold for 30 secs. Remember to keep your hips raised, breathe and try not to arch your back.

      Watch trainer Bazini demo the moves here:

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      This Quick Workout Works Your Entire Body

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      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:

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

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      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