Free 4 Week Workout Download. Train JUST like your favourite #fitfluencer

Have you always wondered how SA’s top fitfluencers train? Well, here’s your chance. Download Laura, Busi, Katy and Monique’s workout routines and experience how they train in real life. 

Throughout the month of March we partnered up with four of SA’s leading fitfluencers & online trainers in the “Train like me” campaign to share their weekly training plans, regular tips and advice, and some even got their sweat on with you while hosting live Instagram workouts!

What’s that – you missed it? Don’t worry, we’ve got you! You can download each trainer’s week and workout like they do!

Functionally Fit Laura Smith (Week 1)

“In a week, my primary focus is to ensure I work my body from head to toe while incorporating 1 to 2 cardio sessions in between. I believe that a sustainable approach means dedicating a realistic time frame for training sessions while still covering all my bases, so my workouts are shorter, ranging from 30 to 60 minutes and includes warming-up and stretching. To increase overall calorie burn and keep my heart rate up I perform active recovery during most rest periods.”

Download Laura’s workout here

Laura’s did two IG Lives with Fitness magazine:

Isolated Training Busi Mmotla (Week 2)

I’m currently focussed on building muscle and strength, therefore my workouts are structured towards more isolated movements and set/rep progressions – that allow me to increase the weight lifted. I perform an ab routine 3 times a week after a workout.’

Download Busi’s workout here:

Level-up Your Fitness Katy Cloete (Week 3)

‘My focus with training at the moment is to get functionally stronger! So I’m including more HIIT programs simulating functional movements where I can push myself to my limits, get my heart rate up, and burn calories.

However, I know that those intense HIIT sessions where there are a lot of fast movements mean you can’t always focus on form and control. That’s why I dedicate 4 strength sessions to isolated, controlled, and intentional strength-based workouts to make sure each individual muscle is strong and that my stabilisers are working and preventing injuries.

My strength sessions are roughly 45 minutes to an hour long, while my HIIT sessions are short and sweet and roughly 30 minutes total (including warmup and cool down).’

Download Katy’s workout here:

Check out Katy’s IG Live:

HIIT and functional with Monique Lopes (Week 4)

At the moment, my training is very generalised (strength, fitness, shaping, toning, endorphin rush). I love focusing on my whole body each week and I incorporate strength, resistance, functional and HIIT style training in almost all of my workout sessions each week.

Each session can be anything from 45-60 minutes long – it just depends on how much time I have. If you are tight for time, aim to do as much as you can in the time that you have (2 rounds per circuit) while still focusing on great form – quality over quantity!

I love how each workout makes me feel challenged, strong and accomplished and I cannot wait for you to be moving like me for an entire week!

This is a GYM based program, but if you’ll be training like me from home, I have gone ahead and included alternative exercises for you.’

Download Monique’s workout here:

Check out Monique’s IG Live:












Author: Logan Leigh Rix

Logan blends her passion and profession by working as a digital and social media marketer and content creator in the fitness, health and wellness industry. She’s also a personal trainer, former Face of Fitness finalist and Fitness Magazine featured athlete.

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