15 min sweat set with Ena
Full Body Fitness
W
elcome to the last month of 2021 … now that takes more than a moment to sink in. In Namibia, we have sunny days of festivities ahead, and the holiday quickly becomes packed with beach visits, braais, puzzles and “lekker kuiers” (or at least, those are MY plans!). While many use this time to take a break from everything routine in their lives, including exercise, others make the effort to stick to regular exercise, staying consistent and laying down a solid foundation to start the new year on an active note. If you find yourself part of the latter, making sure to work up a sweat, I have a workout just for you! A quick full-body burner to kick off the day, before resuming those holiday activities.
Knee push-ups
Wishing you a merry Christmas and a happy New Year!
Workout You will need: • 15 minutes • Water (always stay hydrated!) • Exercise or yoga Mat (preferable)
Jump squats
Complete each circuit three times before continuing to the next grouping. Rest between circuits. NB: Keep your abdominal muscles engaged (tight) with every exercise! 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12.
Push-ups / Knee push-ups. 6-8 reps. Jump squats. 10 reps. Sit-ups. 12 reps. High knees. 10 reps. Heel taps. 20 reps. Leg lifts. 10 reps. Burpees. 4 reps. Lunges. 10 reps. Plank. 30 seconds. Superman lifts. 12 reps. Arm circles forward. 20 seconds. Arm circles backward. 20 seconds.
Leg lifts
Superman lifts
For more content on sustainable health and fitness or training programmes, you can find Ena on Instagram (@ena_visagie_) Ena is a qualified Personal Trainer, assisting individuals through online coaching while sharing her journey and passion for fitness on social media. She has also obtained a degree in Marketing and Business Management.
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