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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

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      The 15-Minute Pregnancy Workout You Can Do At Home

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      Joanie Johnson, certified personal trainer and founder of Fit Pregnancy Club in New York City, says these exercises are safe for most pregnant women—provided you get your doctor’s okay.

      Time: 10 Minutes | Equipment: 2-4.5 kg Dumbbell | Good For: Total Body

      Instructions: Start with a five-minute warmup to get your heart rate up (march in place, step from side to side, etc.) For each exercise move, perform the reps as directed. Then continue to the next move. Repeat entire circuit more than once for a longer workout. Finish with a five-minute cool-down and stretches.

      READ MORE: Everything You Need To Know About Working Out While Pregnant

      Pump and kegel

      How to do the exercise: Stand up straight, with your hands over your belly. Slowly inhale using your diaphragm and release your core muscles. Then, use your ab muscles to hug the baby towards your body (imagine you’re trying to zip up a pair of pants that are too tight). gently lift your pelvic floor muscles at the same time. Inhale and release your abdominals and pelvic floor muscles. That’s one rep. Perform 20 reps, continue to the next move.

      Dancer’s triceps

      How to do the exercise: Stand with your feet spread out, wider than hip-width. Point your left foot away from your body, and right foot forward. Hold a dumbbell in each hand, arms bent, dumbbells near your shoulders. Slowly bend your left knee as far as you can, without letting your knee go past your foot. As you do, extend your right arm to the ground, then away from your body, engaging your triceps. Return to start. That’s one rep. Perform 20 reps on each side. Continue to the next move.

      Biceps Curl

      How to do the exercise: Hold a pair of dumbbells at your sides, palms facing forward, and keep your back straight and chest up. Without moving your upper arms, bend your elbows and curl the weights toward your shoulders. Slowly lower the weights back to the starting position, straightening your arms completely. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Lunge pulse with overhead press

      How to do the exercise: Stand with your left foot forward and your right foot a couple of feet behind. With a dumbbell in each hand, press your arm overhead as you drop into a lunge position. Return to start and repeat on the right side. Perform 10 reps on each side, continue to the next move.

      Squat

      How to do the exercise: Stand with your feet hip-width apart and hold a dumbbell in front of your chest, elbows pointing toward the floor. Push your hips back and bend your knees to lower into a squat. Lower the dumbbell to the floor at the same time. Push yourself back to start. That’s one rep. Perform 10 to 15 reps, continue to the next move.

      Side-lying leg extension

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Extend your right leg straight and behind your body. Return to start. That’s one rep. Perform 15 to 20 reps, then repeat on the other side. Continue to the next move.

      Clamshell

      How to do the exercise: Lie on your left side and place your left forearm on the floor. Bend your knees and stack your right leg on top of your left leg, with your left hip resting on the ground. Rotate your right knee towards the ceiling, keeping your feet together. Lower your leg, keeping your hips raised throughout. That’s one rep. Perform 20 reps, then repeat on the other side. Continue to the next move.

      Triceps Dip

      How to do the exercise: Sit with your hands stacked directly under your shoulders, fingers forward. Place your feet on the floor, knees bent. Keeping your arms straight, hover your butt above the ground. Bend your arms and lower your butt, stopping when you nearly reach the floor. Push yourself back up to starting position. That’s one rep. Perform 10 reps. Repeat entire sequence two to three times, as preferred.

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

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      This Powerful Joint-Friendly Lower Body Workout Tones Every Inch

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      A resistance band is like having a mini-gym — you can use it to work your whole body (or do a lower body workout, like this one) and then conveniently stash it in your sock drawer when not in use.

      It’s also a low-impact alternative to weights for getting your strength back after an exercise hiatus (like, welcoming a beautiful bundle of sleep deprivation into your life. Love ‘em, but being a new mom is hella challenging!).The continuous tension in the band makes it easier to control your movements in both the lifting and lowering phases of the exercise, reducing your risk for injury. Training with a band also allows you to get hyper-specific with the muscles you target — which is why resistance bands are such a favourite of Pilates instructors and physios for strengthening the smaller muscles that often get neglected in the big, impressive-looking lifts that make it to the ‘gram.

      HOW TO DO IT: This lower body workout by trainer Alicia Krige is designed as a circuit. Starting with exercise one, do all reps as indicated, rest, then move on to the next exercise. Once you’ve done all the exercises, take a longer rest and then start again at the beginning for another round. Do 4 rounds in total.

      You’ll need: A resistance band.

      Mycore Hevia Resistance Band

      These bands are slip-proof and won’t snag on your clothes. They come in different strengths, from light to heavy resistance.

      Reebok Lux Strappy Sports Bra

      Angled side seams bring stability while the straps are adjustable for our ever-changing bodies.

      Reebok Lux High-Waisted Leggings

      A high-rise, thick waistband hugs your waist and stays in place through burpees and core moves.

      The Joint-Friendly Lower Body Workout

      Standing lateral lifts

      12 reps per side

      Stand tall, feet hip-width apart, band around your legs a few centimetres above the knees. Keeping your torso upright and forward facing, raise your right leg straight out to the right. Lower to start. That’s one rep. Do all, then switch legs.

      Bodyweight squat

      12 reps

      Stand tall, feet slightly wider than shoulder-width. Keeping your chest upright, sit your hips back, like you’re sitting in a chair. Squeeze your bum to return to start. That’s one rep.

      Donkey kickbacks

      12 reps per side

      Start on all fours — hands in line with shoulders, knees and hips bent 90 degrees and band around your thighs. Pushing through your hands, lift one leg behind you, keeping your knee bent and foot flexed. When you feel your bum squeeze on that side, lower to start. That’s one rep. Do all, then switch legs.

      Curtsey squats

      15 reps per side, alternating

      Stand with feet shoulder-width apart, band around your thighs. Keeping your chest upright, step your right leg back, crossing behind your left leg and lower so your knees are at 90 degrees. Push back to start, then repeat on the other side. That’s one rep.

      Single-leg resistance deadlift

      15 reps per leg

      Stand tall with feet staggered, band looped securely under the front foot, the other part in both hands. Hinge forward at the waist, with a slight bend in your knees. This is your start position. Now, squeeze your bum to stand, keeping your back flat. Lower to start. That’s one rep.

      Bicycle crunch

      12 reps per side, alternating

      Lie on your back, band around your legs above the knee, hands behind your head and elbows wide. Raise your legs, knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, extend left leg and twist left elbow to right knee. Reverse the move back to start, then repeat on the other side. That’s one.

      Clam Shells

      12 reps per side

      Lie on your side, legs stacked, knees bent, band around your thighs and upper body propped up on your elbow. Keeping your upper body still, raise your top knee, keeping your feet together. Return to start. That’s one rep.

      Downward-Facing Dog straight-legged kickbacks

      Do 12 reps per leg

      Start in Downward-Facing Dog, back straight, hands and feet flat on the floor (use a block or folded towel under heels if necessary), band around your legs, above the knee. Keeping hips square, raise your right leg straight out behind you. Lower to start. That’s one rep.

      Core crunches

      Do 20 reps

      Lie on your back, band around your shins, hands behind your head with elbows wide and legs raised with knees bent and shins parallel to the floor. Keeping your lower back glued to the floor, squeeze your abs to raise your head andshoulders. Lower back to start. That’s one rep.

      Single-leg bridge

      12 reps per leg

      Lie on your back, legs bent, feet flat on the floor, arms at your sides, band around your legs above the knee. Raise one leg straight up, foot flexed. Squeeze your bum, then lift your hips so your body forms a straight line from shoulders to hips. Lower back to start. That’s one rep. More