The thing about fitness and being fit, is that you need to workout regulary, that means at least 3-5 times a week. You won’t be able to get a bum like Beyonce’s just by watching a workout DVD!!
You can divide your workout to two parts, let the first part be early morning when you wake up, go for a 40 minute walk/jog.
Then later in the day spare another 30 – 40 minutes to do the second part at the gym maybe.
Use light weight such as 2 kgs.
- Jog / Run for 10 minutes – fat burning and cardio fitness.
- Cycle for 10 minutes – tones thighs and glutes, burns fat.
- Cross training for 10 minutes on a medium-high resistance – works the arms and legs.
The resistance training section should be done as a circuit, you repeat all the exercises in order 3-4 times.
N.B: To make these exercises harder hold a dumbbell in each hand.
- 20 bodyweight squats
- 10 lunges on each side
- 10 alternating side steps to each side
- 10 push ups
- 10 back extensions
- 10 shoulder presses
This will work the lower body, legs, butt, core and back. The push ups can be done on your knees. It is important to balance your exercises, push ups will not cause you to bulk up, you will just get stronger and fitter.
Remember to drink plenty of water.
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