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Kick start your 2018 fitness routine!


How to boost your body pre- and post-workoutWe might be well into 2018 but the remnants of the 2017 festive season may still be hanging around, particularly in your mid-section. But never fear! Together with S.W.E.A.T. 1000, we’re here to help you get back on track and sculpt the body you’ve always dreamed of. Founded by a duo of fitness fanatics, brothers Paul and Andrew Rothschild, S.W.E.A.T. 1000 has been booming since the launch of its very first gym in Sea Point, Cape Town, three years ago, with more and more people looking to blast fat and get their sweat on at the same time. 

Now it’s your chance to do the same – and all from the comfort of your own home. That’s because, for the next five weeks, we’ll be giving you a selection of fun, easy workouts and tips to choose from, all of which can be done right from your living room. Keep an eye on our Twitter and Instagram feeds, where you’ll have two workouts to vote on per week. The one that gets the highest number of votes will be posted to our website for you to try out for yourself. Share your workouts with us on social media and let’s all join the journey to a fitter, healthier 2018! 

We put the poll up on our Insta Stories and gave you the choice between a full body work out and a leg workout and the majority vote went to the full body workout so here it is for your workout pleasure!

Full Body 

Squats

Squat

  • Start with your feet shoulder with apart and your toes pointing slightly outwards
  • Keep your head & chest up and back straight as you squat towards to ground
  • Stop when your quads are parallel to the floor
  • Remember to still keep your head & chest up and back straight
  • Push through your heels and return to the starting position
  • Repeat for the duration of the movement

Don’t

Arch your back, fall forward or go up on your toes

 

Dips

Dips

  • Facing away from a chair or bench, place your palms shoulder-distance apart
  • Lower yourself towards the floor keeping your body close to the chair or bench
  • Stop when your upper arms are parallel to the floor and return back to the starting position Repeat for the duration of the interval

Front Plank

Walking Plank 5

  • Start lying on your stomach with elbows aligned under shoulders and forearms on the ground Keeping your body nice and straight lift your body up onto your forearms
  • Keep your back flat pulling your belly button into your spine
  • Hold for the duration of the interval

Alternating Back Lunges

Alternating Back Lunge

  • Start standing upright
  • Lunge back with your right leg, keeping your back straight, head in the neutral position with your eyes forward and keep your core tight Make sure your knee is behind your toes on your left leg.
  • Lower your right knee until it almost touches the floor. At this point, your left thigh will be parallel to the floor.
  • As you lunge back rotate your torso over your front leg
  • Return to the start position and repeat with the other leg
  • Repeat for the duration of the interval

Don’t

Let your toes go over your toes on your front leg hunch your back

 

Push Ups

Push UpsModified Push Ups

  • Place your palms just wider the shoulder width apart
  • Drop your knees to the floor
  • Keeping your back straight lower your chest towards the floor
  • Stop when your upper arms are parallel to the floor and return back to the starting position Repeat for the duration of the interval

 

 

Mountain Climbers

Mountain Climbers

  • Get into a plank position on your hands
  • While holding your body up bring one knee forward under your chest
  • Repeat with your other leg
  • As your strength improves, aim to increase the speed of the movement

Workout Structure:

Beginners

Complete each exercise for 30 seconds and then rest for 30 seconds. Once you have completed all 6 exercises, rest for 1 minute and then start again. Complete 3 rounds

Intermediate

Complete each exercise for 35 seconds and then rest for 25 seconds. Once you have completed all 6 exercises, rest for 1 minute and then start again. Complete 4 rounds

Advanced

Complete each exercise for 40 seconds and then rest for 20 seconds. Once you have completed all 6 exercises, rest for 1 minute and then start again. Complete 5 rounds

For more info on S.W.E.A.T. 1000 click here!

For more health and fitness tips click here

Sweat 1000

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