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Wanna get in shape? Start this training programme now!

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!

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