I freely admit that I didn’t get a tough workout in last week, besides spinning and body pump. Life is sometimes hectic, as it was for me last week.

Anyway, back to basics. Here is a shortish workout of around 30 minutes, but sweat, you hopefully wll.

Equipment required:

• An incline, perhaps a box or if training from home, a pouff
• Mat
• 7-10kg dumbells
• Skipping rope (I love my rope)
• Music (primarily for motivation – optional)
• Stability ball – optional

The Workout:

• Gently warm up the muscles by skipping lightly or marching on the spot. After five minutes of briskly skipping, jogging or marching, step up the workout and skip a little faster. Jump rope for a song length or around 5 minutes.

• Pick up the weights, minimum of 7kg and perform 10 one-legged deadlifts on each leg. Remember to only briefly bend the knee but bring the weight up thigh height, keeping the back straight. That’s one rep. Perform ten on each leg. Read the rest of this entry »

Tags: Bodyweight, deadlift, muscle, One-legged squats, peanut butter, press-ups, Squats, stability ball, tricep dips, weights