We 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 two workouts and every Monday we will posting the one you voted for so here they are for your workout pleasure!
Upperbody – Exercise Descriptions:
Push Ups
Start in a high plank position. Place your palms just wider the shoulder width apart.
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. If you can’t do regular push ups, you can do the modified version dropping your knees to the floor and performing the same movement on your knees.
Repeat for the required repetitions.
Dumbbell Rows
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second. Slowly lower the weight again to the starting position.
Repeat for the required repetitions.
Shoulder Press
Stand holding dumbbells at shoulder height, with your feet shoulder width apart, with your knees locked, glutes contracted.
While keeping your low back straight, press the dumbbells overhead while keeping your palms facing forward. Pause at the top position when your arms are fully extended and then slowly lower the dumbbells back to the starting postion.
Repeat for the required repetitions.
Tricep Dips
Facing away from a chair or bench, place your palms shoulder distance apart, with your feet on the floor.
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 required repetitions.
Bicep Curls
Holding a pair of dumbbells and let them hang at arm’s length by your thighs, palms facing forward.
Keeping your elbows tucked and your upper arms locked in place, curl the dumbbells as close to your shoulders as you can.
Pause, and then slowly lower the weights back to the starting position.
Repeat for the required repetitions.
Push Up Renegade Row
Start in a high plank position. Place your palms just wider the shoulder width apart, supporting your bodyweight on 2 dumbbells.
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.
Shift your weight to your right side, and row the left-hand dumbbell to your side. Then shift to the left, and row your right arm. That’s one rep.
If you can’t do regular push ups, you can do the modified version dropping your knees to the floor and performing the same movement on your knees.
Repeat for the required repetitions.
Bicep Curl Press Shoulder Press
Hold a dumbbell in each hand with arms at your sides and palms facing forward.
Without moving your upper arm, curl the weights up. Make sure you don’t lean backward to move the dumbbell—focus strictly on your arms.
Press the dumbbells overhead, rotating the dumbbells until your palms are facing away from your body at the top of the press. Take a short pause, then slowly lower the dumbbell back to the starting position, with palms facing forward. That’s one rep
Repeat for the required repetitions.
Row Kick Backs
With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, extend your arms behind you until your arms are completely straight. Bend at the elbow once again and slowly lower dumbbells back to the starting position. That’s one rep
Repeat for the required repetitions.
Knee Tucks
Sit on a bench, with your legs extended in front of you and your hands holding on to the sides for support.
Keeping your knees together & pull your knees in towards your chest until you can go no farther. Keep the tension on your lower ab muscles
Return to the start position and repeat for the required repetitions.
Workout Structure:
Beginners
Complete 10 repetitions of each exercise from 1 to 5 and then rest for 90 seconds. Then complete 10 repetitions of exercises 6 to 9, and rest again for 90 seconds. This is one round.
Complete 3 rounds.
Intermediate
Complete 12 repetitions of each exercise from 1 to 5 and then rest for 60 seconds. Then complete 12 repetitions of exercises 6 to 9, and rest again for 90 seconds. This is one round.
Complete 4 rounds.
Advanced
Complete 15 repetitions of each exercise from 1 to 5 and then rest for 60 seconds. Then complete 15 repetitions of exercises 6 to 9, and rest again for 60 seconds. This is one round.
Complete 5 rounds.
Functional Exercise Descriptions:
Goblet Squats
Stand with your feet slightly beyond shoulder width. Hold a kettlebell vertically in front of your chest, cupping the bell of the kettlebell in both hands, with your elbows pointing down.
Keep your head & chest up and back straight as you squat towards to ground
Stop when your quads are parallel to the floor
Pause, and pushing through your heels, return yourself back up to the starting position.
Repeat for the required repetitions.
Kettlebell Swing
Stand with feet shoulder-width apart, toes pointed out, and knees slightly bent; look straight ahead. Hold a kettlebell between your legs using a two-handed, overhand grip.
Keeping the arch in your lower back, bend your hips back until the kettlebell is between and behind your legs; squeeze your glutes to extend your hips and swing the kettlebell up to shoulder height.
Let the weight swing back between your legs as you bend your hips and slightly bend your knees; if it hits you in the butt, you’re doing it right. Extend your hips and knees to reverse the momentum as you immediately begin the next rep.
Repeat for the required repetitions.
Back Lunge Shoulder Press
Start with your feet together and a dumbbell in one hand.
Position the dumbbell at shoulder height with your palm facing forward and your elbow under your wrist.
Lunge back with the leg on the same side as the dumbbell hand.
As you return to the starting position press the dumbbell above your head. Return the dumbbell back to shoulder height. Keep your back straight, head in the neutral position with your eyes forward and keep your core tight for the entire movement. This is one rep.
Repeat for the required repetitions and then swap sides.
Row Repeater
Standing with good posture, with one dumbbell in your right hand, step your right foot back and rest your weight on the ball of your foot. Slightly bend the left leg and lean the torso forward.
Bring your right leg forward bending as you drive your knee towards your chest. At the same time row with your right arm ensuring that your leg and arm move together. This is one rep.
Repeat for the required repetitions and then swap sides.
Halo Squats
Stand tall with the kettlebell in both hands, holding the bell part with the handle pointing upwards.
Keep your head & chest up and back straight as you squat towards the ground. Stop when your quads are parallel, now bring the kettlebell over your shoulder and around your head, whilst keeping your chest up and your back straight. Once you have completed a revolution around your head, stand back up and return to the starting position. This completes one rep. Change direction of the movement of the kettlebell around your head every time you squat down.
Repeat for the required repetitions.
Side Lunge Shoulder Press
Start in the standing position, with a dumbbell in your right hand, with your feet slightly apart and your head and chest up.
Step out to the left, keeping your back straight.
Now bend your left knee, into a side lunge. Make sure to maintain good posture and keep your right leg straight throughout the movement.
Stand up and then return to the starting position. As soon as you get back to the starting position, lift the dumbbell above your head into a one arm shoulder press. Slowly return the dumbbell down to shoulder height. This completes one rep.
Repeat for the required repetitions and then swap sides.
Row into Warrior
Standing with good posture, with one dumbbell in your right hand, step your right foot back and rest your weight on the ball of your foot. Slightly bend the left leg and lean the torso forward.
Row the dumbbell into your side while maintaining your posture and keeping your chest down. As you get to the top of the movement rotate your upper body to the side opening up your chest and press the dumbbell up towards the ceiling.
Slowly lower the weight down to the starting position. This is one rep.
Repeat for the required repetitions and then swap sides.
Sit Up with Alternating Reach
Lie on a mat with your knees slightly bent. Make sure your core is engaged and your entire back is flat against the mat.
Holding the medicine ball at chest level, curl your body up to a seated position. Extend your arms out to the left as you reach the top of the movement.
Curl back down through the body, releasing through the core, slowly bringing medicine ball back to chest and returning back flat against the mat.
Curl up again extending your arms out to the left as you reach the top of the movement.
Curl back down through the body, releasing through the core, slowly bringing medicine ball back to chest and returning back flat against the mat. This completes one rep.
Repeat for the required repetitions.
Workout Structure:
Beginners
Complete 10 repetitions of exercises 1 to 4 and then rest for 90 secs.
Then complete 10 repetitions of exercises 5 to 8 and then rest again for 90 secs.
Complete 3 rounds
Intermediate
Complete 12 repetitions of exercises 1 to 4 and then rest for 60 secs.
Then complete 12 repetitions of exercises 5 to 8 and then rest again for 60 secs.
Complete 4 rounds
Advanced
Complete 15 repetitions of exercises 1 to 4 and then rest for 60 secs.
Then complete 15 repetitions of exercises 5 to 8 and then rest again for 60 secs.
Complete 5 rounds
Glutes with bands:
For this week’s workout, you will need to get yourself a resistance loop. They are inexpensive and available online or directly from Fluidity Wellness (www.fluiditywellness.com).
Side to Side Squats
Place the band around your ankles.
Take a step out with your left leg, making sure your legs parallel. Squat down, keeping your head up and back straight. Stand up and return to the starting position making sure to keep tension on the band.
Now step out with your right leg. Squat down, keeping your head up and back straight. Stand up and return to the starting position making sure to keep tension on the band. This completes 1 rep.
Repeat for the required amount of repetitions.
Standing Side Leg Lifts
Keep the band around your ankles.
Place your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about an 5cm inline with your left foot, so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you lift your right leg out to the side to about 45 degrees, keeping the knee straight.
Return your right foot back in line with the left foot, trying not to place the right foot on the ground, keeping tension in the band, for 1 rep.
Repeat for the required amount of repetitions. Change sides and repeat.
Standing Kick Backs
Keep the band around your ankles.
Place your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about 5cm diagonally behind your left heel, so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you kick your right leg back about 30cm. Keep the knee straight and toes pointing out.
Return your right foot back in line with the left heel, trying not to place the right foot on the ground and keeping tension in the band. This is 1 rep.
Repeat for the required amount of repetitions. Change sides and repeat.
If you feel your lower back arching when you kick, make the movement smaller. Try not to put any weight in the leg that’s kicking as it comes back down to the ground.
Standing Front Kicks
Keep the band around your ankles.
Place your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about 5cm diagonally in front your left foot, so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you kick your right leg forward about 30cm. Keep knee slightly bent and your toes pointing out.
Return your right foot back to the starting position, trying not to place the right foot on the ground and keeping tension in the band. This is 1 rep.
Repeat for the required amount of repetitions. Change sides and repeat.
Crab Walks
Keep the band around your ankles.
Start with your feet about hip-width apart. Drop into a quarter-squat position (a shallower squat), with your hands at your chest or on your hips.
Take a step to the right with your right foot, so that your feet are shoulder-width apart. Then, follow with your left so that your feet are hip-width apart again.
Take three steps to the right, stand up, and then three back to the left. That’s 1 rep.
Remember to keep your chest up and your back straight.
Repeat for the required amount of repetitions. Change sides and repeat.
Pendulum Side Kicks
Keep the band around your ankles.
Place your hands at your chest or on your hips, shift all your weight into your left leg and place your right toes on the ground about an 5cm inline with your left foot, so there is tension in the band.
Squeeze your abs and tuck your pelvis under as you lift your right leg out to the side to about 45 degrees, keeping the knee straight.
Return your right foot back in line with the left foot, place the right foot on the ground, and lift your left leg out to the side to about 45 degrees, keeping the knee straight.
Slowly return back to the starting position. This is 1 rep.
Repeat for the required amount of repetitions.
Lying Leg Lifts
Start lying on your one side. Keep the band around your ankles.
Place your top hand on your hips and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the exercise.
Left your top leg slightly in the air, keeping your toes point out. This is your starting position. Lift your top leg up about 30cm above your bottom leg. Slowly return down to the starting position. This is 1 rep.
Repeat for the required amount of repetitions.
Pelvic Tilts with Abduction
Place the band just above your knees.
Lie on your back with your hands at your sides, knees bent, and feet flat on floor hip-width apart.
Lift your hips off the floor, squeezing into your glutes and abs. Holding in the bridge, push your knees out to the sides, keeping your feet hip-width apart. Slowly return the starting position, keeping the tension on the band.
Lower your hips to the floor. This is 1 rep.
Repeat for the required amount of repetitions.
Workout Structure:
Beginners
Complete doing 10 repetitions of each exercise. At the end of the 8 exercises rest for a minute and then start again.
Complete 3 sets
Intermediate
Complete doing 12 repetitions of each exercise. At the end of the 8 exercises rest for a minute and then start again.
Complete 4 sets
Advanced
Complete doing 15 repetitions of each exercise. At the end of the 8 exercises rest for a minute and then start again.
Complete 5 sets
Abs & Core:
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 spin
Hold for the duration of the interval.
Side Plank Crunch – Left Side
Begin in a side elbow plank with your right elbow down and your left arm extended over your head. Drop your right leg down on the floor
Keeping your torso stable and your waist lifted, bring your left leg up toward your shoulder to lightly tap your left elbow on your left knee.
Lengthen your left leg and left arm back to the starting position to complete one rep.
Crunches
Lie on your back with your legs in the air. Keep 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)
Side Plank Crunch – Right Side
Begin in a side elbow plank with your left elbow down and your right arm extended over your head. Drop your left leg down on the floor
Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow on your right knee.
Lengthen your right leg and right arm back to the starting position to complete one rep.
Medicine Ball Slams
Stand with feet hip-width apart, knees slightly bent and hold the medicine ball with two hands directly overhead.
Slam the ball to the ground in front of you as hard as you can, engaging your abs, glutes and upper back.
Catch the ball after one bounce and raise it back overhead. Repeat for the desired number of repetitions.
Mountain Climbers on Medicine Ball
Get into a plank position with your hands on the medicine ball with your weight evenly distributed between hands and feet
While holding your body up, bring one knee forward under your chest, and then return foot to the mat. Ensure back stays flat throughout.
Repeat with your other leg. That is 1 repetition.
Medicine Ball Wood Chopper (Left to Right)
Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball across over your left shoulder.
On an exhale, pull abs to spine, and “chop” the ball down diagonally across your body toward your right knee. Imagine you’re chopping some wood at this angle.
Control the ball back up to the starting position. This completes one rep.
Remember you are moving with force but stay in control and don’t allow momentum to take over.
Repeat for the required repetitions.
Medicine Ball Wood Chopper (Right to Left)
Start with the feet a little wider than hip distance apart, keeping the knees slightly bent, and bring the medicine ball across over your right shoulder.
On an exhale, pull abs to spine, and “chop” the ball down diagonally across your body toward your left knee. Imagine you’re chopping some wood at this angle.
Control the ball back up to the starting position. This completes one rep.
Remember you are moving with force but stay in control and don’t allow momentum to take over.
Repeat for the required repetitions.
Workout Structure
Beginners
Start by doing the front planks for 30 secs and then do 10 reps for each Exercise. Repeat exercises 1-4 and then rest for 90 seconds. Continue with exercises 5-8 and then rest again for 90 seconds before beginning again. Repeat 3 times
Intermediate
Start by doing the front planks for 45 secs and then do 12 reps for each Exercise. Repeat exercises 1-4 and then rest for 75 seconds. Continue with exercises 5-8 and then rest again for 75 seconds before beginning again. Repeat 4 times
Advanced
Start by doing the front planks for 60 secs and then do 15 reps for each Exercise. Repeat exercises 1-4 and then rest for 60 seconds. Continue with exercises 5-8 and then rest again for 60 seconds before beginning again. Repeat 5 times
Crunches
Lie on your back with your legs in the air. Keep 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)
Legs
Double Pulse Squats
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
Hold at the bottom of the Squat and pulse twice
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
Lunges Pulse with rotation
Hold in the lunge position holding your arms out in front of you.
Pulse repeatedly for the duration of the interval. Each time you drop your knee down rotate over your front knee.
Remember to keep your back straight, head up, and keep your core tight.
Back Lunges Knee Raise with rotation
Start standing upright
Lunge back with your one 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 opposite leg.
As you return to the starting position, drive your knee forward to hip height and rotate over your raised knee.
Repeat for the duration of the interval and the change legs
Kick Backs
Start standing upright with your feet together
Hold onto a chair or pole if required to stabilize yourself
Lift your right leg backwards and point your toe out to the side
Kick your leg back until it is at about 45 degrees
Slowly lower it back to the starting position
Repeat for the duration of the interval and then change legs
Side Leg Raises
Start standing upright with your feet together
Hold onto a chair or pole if required to stabilize yourself
Lift your right leg sideways and point your toe out to the side
Continue lifting your leg until it is at about 45 degrees
Slowly lower it back to the starting position
Repeat for the duration of the interval and then change legs
Squats into Alternating Back Lunges
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
Now lunge back with your right leg keeping your back straight, your head in the neutral position, your eyes forward and your core tight.
Make sure your knee is behind your toes on your opposite leg.
Return to the starting position and repeat the squat pushing through your heels and keeping your chest up and back straight as you did before.
Return to the starting position and now lunge back with your left leg, making sure your form is correct.
Repeat for the duration of the movement
Workout Structure:
Beginners
Day 1 and 2
Complete 10 repetitions of each exercise for 3 sets and then rest for 1 minute before moving onto the next exercise.
Day 3 and 4
Complete 10 repetitions of exercise 1 to 3 and then rest for 1 minute. Then complete 10 repetitions of exercise 4 to 6 and rest for 1 minute. Complete 3 rounds
Day 5
Complete 10 repetitions of each exercise and rest for 1 minute after each full circuit. Do 3 rounds
Intermediate
Day 1 and 2
Complete 12 repetitions of each exercise for 4 sets and then rest for 1 minute before moving onto the next exercise.
Day 3 and 4
Complete 12 repetitions of exercise 1 to 3 and then rest for 1 minute. Then complete 12 repetitions of exercise 4 to 6 and rest for 1 minute. Complete 4 rounds
Day 5
Complete 12 repetitions of each exercise and rest for 1 minute after each full circuit. Do 4 rounds
Advanced
Day 1 and 2
Complete 15 repetitions of each exercise for 5 sets and then rest for 1 minute before moving onto the next exercise.
Day 3 and 4
Complete 15 repetitions of exercise 1 to 3 and then rest for 1 minute. Then complete 15 repetitions of exercise 4 to 6 and rest for 1 minute. Complete 5 rounds
Day 5
Complete 15 repetitions of each exercise and rest for 1 minute after each full circuit. Do 5 rounds
Full Body
Squats
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
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
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
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
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
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
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