Head straight home and get a sculpted body with next-to-no equipment.
Try these six super-effective, body-sculpting moves together with a simple cardio plan and achieve gym-worthy results with next-to-no equipment.
1. One-legged overhead press with mini-squat |
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Stand with legs straight and feet hip-width apart. Hold a dumbbell in each hand in front of shoulders, elbows close to sides, palms in. Lift right foot slightly off floor, left knee slightly bent. Contract abs and press arms overhead. |
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Lower arms to shoulders, then bend left knee, lowering hips to a quarter-squat. Straighten left leg, right foot still lifted, and repeat combo for all reps. Switch legs and repeat on opposite side to complete 1 set. Weight: 2 – 3.5kg dumbbells.
Strengthens quadriceps, hamstrings, buttocks, shoulders and upper back; abdominals and spine extensors (stabilisers)
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2. Wide row/dead-lift combo |
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Stand with feet hip-width apart. Hold a dumbbell in each hand, arms hanging at sides, palms facing in, legs straight but not locked. Squeeze shoulder blades down and together and contract abs as you bend elbows up and out to shoulder height. |
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Straighten arms, then, keeping legs straight and lower-back naturally curved, hinge forward at hips, letting arms hang in front of legs. Lower torso until you feel a stretch in your hamstrings. Contract buttocks and hamstrings as you lift torso to an upright position and repeat combo. Weight: 3 – 5kg dumbbells.
Strengthens upper-back, shoulders, hamstrings; abdominals and spine extensors as stabilisers.
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3. Rear lunge/arm combo |
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Stand with feet hip-width apart. Hold a dumbbell in each hand, arms at sides, palms in, chest lifted and abs tight. |
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Step back onto right foot, bending both knees so left knee aligns with ankle and right knee approaches floor, heel lifted. Simultaneously, bend elbows, rotating palms up as you curl dumbbells towards shoulders. Lower arms to sides and step forward to starting position. Repeat on left side to complete 1 rep. Weight: 2,5 – 3,5kg dumbbells.
Strengthens quadriceps, hamstrings, buttocks, calves, biceps and shoulders.
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4. Bent-over kickback/ rear fly combo |
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Stand with feet hip-width apart. Hold a dumbbell in each hand, arms bent 90 degrees with elbows at sides, palms in, forearms parallel to floor and each other. Keeping abs tight, bend knees and hinge forward at hips until torso is almost parallel with floor, allowing elbows to move forward until pointing at floor. Maintain position and lift arms up and out to sides, keeping elbows bent. |
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Bring elbows back in, aligning upper arm with side of torso, and immediately straighten both arms behind you without locking elbows. Bend elbows back to 90 degrees and, still hinged forward, repeat combo. Weight: 1,5 – 2,5kg dumbbells.
Strengthens middle back, shoulders and triceps.
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5. Bridge/chest press combo |
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Lie face-up on floor, knees bent and feet flat. Hold a dumbbell in each hand, arms bent at 90 degrees, elbows aligned with shoulders, forearms parallel, palms facing forward. Contract abs, then lift hips until body forms one line from shoulders to knees. |
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Maintain lifted position and straighten arms above midchest without locking elbows. Bend elbows and repeat press 4A6 times before lowering hips. Immediately repeat combo to complete 1 set. Weight: 2,5 – 4,5kg dumbbells.
Strengthens chest, front shoulders, triceps, buttocks and hamstrings; abdominals, spine extensors, upper hips and inner thighs as stabilisers.
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6. Kneeling leg-lift balance |
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Kneel on all fours, wrists under shoulders, knees under hips. Place a dumbbell behind right knee and squeeze calf against it to hold in place. Contract abs, extend left arm forward in line with shoulder, then lift right knee up to hip height, foot pressing toward ceiling, without arching back. |
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Lower knee, keeping it slightly off the floor, and repeat leg lifts for all reps, left arm still raised. Repeat with right arm raised and left leg lifting to complete 1 set. Weight: 2,5 – 3,5kg dumbbells.
Strengthens buttocks and hamstrings; abdominals and spine extensors as stabilisers.
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As I am a busy mom i mostly do my exercise at home. I am struggling to get any step aerobics workouts or videos. Some in your mag will be great!!
Hi Lindie
I live miles away from anything that vaguely resembles a gym. I managed to get my exercise dvd’s via a company called Loot. (info@loot.co.za) They deliver all over SA and they have a range of reasonably priced dvds covering all aspects of exercise. Some where expensive but if you dig thy start from as lilttle as R45.00. Before I moved here I wondered what type of idiot buys an exercise dvd to do in their lounge all by themselves. Well now I know.
If you do not have the internet next time you go into town ask someone at an internet cafe to hepl you.
Hi Louise, I looked at the website and it’s really quite nice. Can you recommend any specific exercise dvd’s that’s available on the recommended site?
Hi There
I agree need some step exercises in the mag. I love working out at home on my step but also need some new moves.
I used exercise 3 & 4 yesterday,very tough. I especially loved no.4,because I’ve always tried to figure out a way to use my dumbbells on my legs.
Hi. I would love to try this routine out. Please advise how many reps or how many sets should be done. Thanks.