You don’t need to spend hours in the gym to see results. The Superwoman workout by Next Fitness Star Mapule Ndhlovu shows you how to create a fast workout that’s super effective.
All In One
The circuit certainly has its place – especially if you’re new to the fitness scene and still getting to grips with how to execute the moves properly. But once you’ve mastered the basics and your fitness level is higher, there’s a lot to be said for compound workouts as an ace time-saver. “You get to do cardio and strength in one session that’s less than an hour,” says WH Next Fitness Star Mapule Ndhlovu, who is a master trainer at Virgin Active Alice Lane in Joburg.
While she can certainly handle herself in the weights section, Mapule loves training in the functional zone, with one of her favourite pieces of equipment being the Queenax – a kind of jungle gym for adults with attachments that allow you to jump, hang, swing and climb, all while getting a killer workout in the process. “It helps to reduce body fat and tone, while building strength using your own body weight. I train like this because it’s different, challenging and fun and I enjoying creative workouts.”
The Superwoman Workout is a classic example of one of Mapule’s creative workouts. It combines a number of strength moves for full-body toning and uses explosive movements to burn fat and get your heart rate up.
Read More: Killer Abs In Five Minutes!
Push-up with a medicine ball – to make it easier, lose the ball and do a regular push-up
Medicine ball crunch combo
Chin-up with leg raises – to make it easier, skip the chin-up and do extra raises; hanging from a bar is a great workout in itself!
Flying superwoman push-up – sub with an explosive push-up or regular push-ups to make it easier
Kettle bell 360 degrees swing – use a light weight to make it easier
Read More: Get A Full-Body Workout In 1 Move!
The exercises should be performed as a fluid sequence. Move from one to the next without stopping. To start, aim to do four reps of each move and complete two circuits. Rest between circuits if necessary, but try not to rest between moves. As you get fitter, you can increase your rep count, eventually going as high as 10, and the number of rounds.
Looking for more fat-burning workouts? Check out Aneeka’s 15-minute glider workout (it’ll tighten, tone and strengthen everything) and try out these crazy skipping moves for an intense cardio workout.