FITNESS
SQUAT TO TWIST Stand tall with feet shoulder-width apart and core engaged. Lower into a squat, keeping your chest up and weight on your heels. As you rise, rotate from your hips and torso to one side, with arms in front of your chest. Return to the centre and repeat, switching sides.
2. WEIGHTED BENT OVER ROWS
Hold dumbbells in each hand, hinge at the hips with a flat back and soft knees, engage your core, pull the weights towards your torso by driving your elbows back, squeeze your shoulder blades together, and lower with control.
HAMSTRING SWEEP Stand tall, with one heel forward and toes pointed up. Hinge at the hips and sweep your arms towards your toes, keeping your back straight and core engaged, alternating legs.
3. WEIGHTED T-RAISES
Stand tall with soft knees and core engaged, holding a dumbbell in each hand. Lift one arm straight ahead to shoulder height while raising the other arm out to the side to shoulder height at the same time. Pause briefly, then switch arms, keeping the chest upright.
HIP JOGGER OPENERS Stand tall with slightly bent knees, engage your core, and lift one knee towards your chest. Then, open the hip out to the side before lowering it back down, alternating legs in a smooth, controlled manner. Maintain an upright chest and controlled movement..
4. WEIGHTED WALKING LUNGES
Hold the dumbbells at your sides, then step forward into a lunge with your knees bent at a 90-degree angle. Push through your front heel to stand up, then bring the back leg forward into the next step. Keep an upright posture and engage your core throughout.
1. GOBLET SQUAT
Hold a dumbbell close to your chest, feet shoulder-width apart, chest lifted, squat down with knees outward and heels flat, then drive through your legs to stand tall.
5. ALTERNATING SINGLE DUMBBELL SHOULDER PRESS
Hold a dumbbell in each hand at shoulder height with your core engaged. Press one arm overhead while keeping the other steady, then lower it with control. Alternate sides, maintaining an upright posture.
JANUARY 2026 / INBOUND SA 51