Summer might be a few months away, but there’s no better time to start getting in shape. Slim down fast with this home workout by Yolanda Sokhela.
The best way to maximise your results in a short space of time is to work multiple muscle groups at once. This workout, by Next Fitness Star finalist Yolanda Sokhela, incorporates compound movements so you’re working your whole body from start to finish. Plus, you’re building lean, functional muscle that will make you stronger for life.
How It Works
The workout has been designed as a circuit with four stations. Complete the moves in order. Starting with the first exercise, do as many reps as you can for 20 seconds. Rest for 10 seconds, then repeat the pattern four a total of four sets before moving on to the next exercise. Once you’ve done all exercises, rest long enough to catch your breath, then repeat the whole circuit from the beginning. Do four rounds in total. When you’ve finished the four rounds, do one round of the abs finisher (scissor), completing 10 sets of 6 reps.
Watch Yolanda perform the moves:
1. Walking lunge
Stand with feet together and your abs contracted. Keep your back straight and look straight ahead. Step forward with your left leg, landing heel first, and sink into a lunge .
Make it harder: Place a bar across your shoulders.
“When executed properly, this is the best strength exercise to get toned and firm legs fast,” says Yolanda.
2. Bear Crawl
Start on all fours with your arms fully extended. Your hands should be in line with your shoulders; your hips, knees and ankles should also be in alignment. Keeping your back flat, lift your knees slightly off the ground. Move forward, starting with your left leg and right arm, then repeat with the opposite arm and leg.
“I like challenges,” says Yolanda. “The bear crawl is my favourite exercise because it burns fat fast around my waistline, while toning my legs and arms.”
Standing with your feet apart, drop into a squat position, making sure your knees are not over your toes and your abs are contracted. Shuffle to one side for 20 metres, then shuffle back to start. Continue shuffling back and forth.
“If you want to build stamina and muscle endurance this should be your go-to exercise,” explains Yolanda.
4. Plyometric Jumps
Start standing, looking straight ahead. Making sure your abs are contracted, lunge forward with your right leg. Jump up, switching legs in the air, so you land back in a lunge but with your left leg forward. Continue jumping and switching legs.
Mix It Up: Swing your arms up OR keep your arms out in front of you, with your elbow bent at a 90 degree angle. Move your arms to the side of the leg that’s lunging forward.
Make It Easier: Ditch the jump and just do lunges in place.
“Explosive exercises are always the best if you’re looking to work your entire body,” explains Yolanda. “This exercise is great for muscle endurance, burning fat and toning your entire body.”
Abs Finisher: Scissor
Lie on your back. Contract your abs so your lower back is flat against the floor. Place your hands behind your head, making sure your head is not touching the floor. Your legs should be slightly lifted off the ground. Bending your left leg at a 90 degree angle, touch your right hand to your left knee, while your other leg remains straight. Lower your left leg and repeat on the side.
“Scissor is the best abs workout that you can do,” says Yolanda. “It’s a basic move that targets the muscles around your waistline.”