Remember when we announced that GLAMOUR’s Sarah Tuft is training with SWEAT1000 for Mad2Run, a relay race from Joburg to Cape Town? Well, Sarah has been enjoying the experience so much that we thought you might want to join in!
For the next few weeks, GLAMOUR and SWEAT1000 will be bringing you your very own at-home training programme. Be sure to keep an eye on our site for your weekly fitness fix.
Save the workout summary below to your desktop, then scroll down for step-by-step instructions for each exercise.
Squats
Start with your feet shoulder-width apart and your toes pointing slightly outwards
Keep your head and chest up and your back straight as you squat towards the ground
Stop when your quads are parallel to the floor
Make sure to push through your heels as you squat
Squat pulses
Hold at the bottom of the squat and pulse repeatedly for the duration of the interval
Remember to still keep your head and chest up and your back straight
Push through your heels as you pulse
Jumping
Start standing upright with your hands at your sides
Jump lifting your feet out to the side and raising your arms sideways above your head
On your next jump bring your feet together and lower your arms back down to your sides
Alternating back lunges
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 and your left thigh is parallel with the floor
As you lunge back rotate your torso over your front leg
Return to the start position and repeat with the other leg
Lunge pulse
Hold in the lunge position keeping the same form as above
Pulse repeatedly for the duration of the interval
Remember to keep your back straight, head in the neutral position with your eyes forward and keep your core tight
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
Press ups
Place your palms just wider than 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
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
High knees
Start in the standing position
Run on the spot getting your knees up to hip height
Crunches
Lie on you back with your legs in the air, keeping your calves parallel to the floor
Start with your shoulder just off the floor and crunch up towards the ceiling, contracting your abdominal muscles
Support your head with your hands (do not pull your head forward)
Pelvic tilts
Lie on your back with your knees bent and feet flat on the floor
Lift your pelvis up towards the ceiling, squeezing your glutes and hamstrings
Lower your pelvis back down to just off the floor
Front plank
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
Ready for a challenge? Try our 30-day summer workout plan now!
