Amanda’s 5 Go-To Workout Moves
by Lori Cohen; photographs by Jacques Weyers
The power moves that’ll tone and tighten everything
Amanda splits her workouts between the EFG Gym in Sandton (“it’s a mix of boxing, cardio and a boot camp kind of style”) and her local Virgin Active, where she works with her personal trainer, WH Next Fitness Star winner Mapule Ndhlovu.
Here are some of the moves that sculpted that body.
1. Weighted Arm and Leg Lifts
Get down on all fours. With a weight in your right hand, extend your left leg and right arm at the same time. Make sure your tummy and butt are engaged. That’s one rep. Do 10 each side.
“This is amazing, ‘cause it works your butt and arms at the same time and if your core is engaged it’ll work your tummy as well”.
2. Twisted sit-ups
Lying on your back, lift your shoulders off the floor. Reach to touch your right knee with your left elbow. Hold for two seconds. Return to start, and then repeat on the other side. That’s one rep. Do 20
“At EFG Gym they like to mix up your sit-ups to ensure you’re working various muscles in your tummy. This is one of the variations.”
3. Standing bicycle
Stand with feet together, knees slightly bent, hands behinds your head, and left heel lifted. Brace your abs. Lift your left knee towards your right elbow. Rotate your elbow to try and touch your knee. Lower back to start. That’s one rep. Do 20 reps, and then repeat on opposite side.
“Do this pretty quickly so you’re still doing cardio, but you’re also working out your tummy.”
4. Punching squats
With feet a little wider than shoulder width, perform a squat, keeping your weight on your heels. Holding the squat, punch downwards, alternating arms, for a total of four punches with each arm. Return to start, then repeat.
“This is great for upper legs”.
Get into high plank, hands on the ground, directly under yours shoulders. Lower your body, keeping your back flat and eyes focused in front of you until your chest grazes the floor. Push back up to start. That’s one rep. Do 20.
“I love push-ups because you can do them anywhere, even a hotel room when you’re travelling. It’s the perfect full body workout.”
If you want flat abs like Amanda’s, you’re in luck as she shared her secret with us – Amand Du-Pont’s Flat Abs Secret