FITNESS
BODYWEIGHT EXPRESS
BY DOMINIQUE LECLERCQ @ JEFF _ FITNESS _ GLOBAL
IF YOU’ RE ALWAYS BUSY AND FIND IT HARD TO FIT IN A WORKOUT, THESE 20-MINUTE EXPRESS CIRCUIT IS FOR YOU.
Bodyweight training means you can exercise anywhere, anytime, no equipment required. The festive season brings many changes to routines, with holiday travel, socialising, and delicious food! Don’ t let your fitness slip – do this workout, in just 20 minutes.
Intended for beginners, a watch / timer is required and this workout should last no longer than 20 minutes. Warm Up:
• 20 reps Squat to Reach
• 20 reps Walkouts
• 20 reps Hip Joggers
Rest for 1 min
WARMUP
Squat to Reach Feet shoulder-width apart, chest raised, squat down through your heels, then drive up, reaching arms overhead with control, keeping your core tight.
Walkouts Stand tall with your feet hip-width apart, hinge at the hips while keeping your back flat and your core engaged. Walk your hands forward into a plank position, pause briefly, then walk them back towards your feet and return to a standing position. Maintain control and stability throughout.
Hip Joggers Stand tall with slightly bent knees, engage your core, lift one knee towards your chest, then open the hip out to the side before lowering it back down.
Alternate legs smoothly, keeping your chest upright and movements controlled.
50 INBOUND SA / DECEMBER 2025