Home workout blitz

Are you struggling to get back into a training routine after the holidays?

If you are then why not fit in a home workout for now? Follow my advice and you’ll be back to training with power and purpose!

Home workouts can be just as good as a gym workout, even if you don’t have any equipment. Focus on hitting both your upper and lower body to ensure the most effective workout.

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In this routine, I include a few ‘pulses’ for your lower body, which means more time under tension – the more you place a body part under pressure, the more it will change.

How to do it: Perform 15 reps of each move before moving to the next one. Repeat for 4 rounds and you will be wobbly tomorrow!


  • Squats with pulse: Perform a normal squat but on the next rep do not come all the way up. A squat plus a pulse counts as 1 rep.
  • Static lunge with pulse: As with the squats, perform one lunge and on the second one do not extend all the way up. That is one rep.
  • Single-leg deadlift: For this deadlift, reach forward with both hands while extending one leg straight back behind you. Feel the stretch in the hamstring of the supporting leg. The stability needed in this move is also great for gently strengthening those ankles, making them more resilient against potential future injuries. You are allowed to bend the back leg – the important aspect is the stretch felt in the supporting leg.
  • Frog pumps: This is a wonderful glute builder. With your feet touching each other in a glute bridge position, push your hips upwards and squeeze your glutes. Keep your elbows in contact with the floor as you push upwards. Be sure to hold the top position for a second or two. As this position flexes your lumbar spine and posteriorly tilts the pelvis, it takes most other muscles out of the equation and you focus all the effort on working your glutes. Basically, this the best glute isolation exercise out there!
  • Shoulder taps: In a plank position, alternate tapping your shoulder with the opposite hand. Resist the urge to turn by bracing your core – you should feel your core working extra hard to keep your body stable.
  • Push-ups: Push-ups build stability in a variety of muscle groups! Keep your core tight when performing a push-up. If your core is lax you may struggle through the movement and will lose critical form.
  • Inverted shoulder press: This move is wonderful for your abs, shoulders, chest and triceps! Keep your knees locked while your bum is up in the air. Place your hands shoulder-width apart and in line with your shoulders. Keep your core tight and perform a press to as low as your body will allow. Straighten back out again. That is one rep.
  • Leg lifts: Lie on your back with your hands under your bum for extra support. Lift your legs to 90 degrees and lower them again.
  • Plank: Keeping your core tight and body in a straight line, hold this position for 30 seconds.
  • Plank side to side: While in the plank position, rock your hips side to side to tap the ground. You should feel the stretch in your obliques.


By Isilda Da Costa

Author: Tanja Schmitz

Co-Publisher at Maverick Media and until recently, Fitness Magazine editor. Tanja now manages multiple digital platforms, consults and create exciting campaigns and opportunities in the fitness industry. You’ll find her behind her computer or on her bike, dreaming up new ways to improve or create content for you.