FITNESS
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CIRCUIT 1
1. ARNOLD PRESS
Sit or stand while holding dumbbells at shoulder height with palms facing in. Rotate the palms outward as you press the weights overhead. Fully extend the arms at the top, then lower the weights with control, reversing the motion to the start.
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2. RENEGADE ROWS
Start in a plank position holding dumbbells, with your feet set wide for stability. Keep your hips square as you pull one dumbbell towards your rib cage. Lower with control, then switch sides while maintaining a strong, engaged core.
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3. WEIGHTED GLUTE BRIDGES
Lie on your back with knees bent and a weight resting on your hips. Brace your core and drive through your heels to lift your hips towards the ceiling. Squeeze your glutes at the top, then lower slowly back to the floor.
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4. WEIGHTED REVERSE LUNGES
Stand tall with weights at your sides. Step one leg back into a lunge, lowering both knees to about 90 degrees while keeping the chest upright. Drive through the front heel to return to standing, then switch sides.
CIRCUIT 2
1. GOBLET SQUATS
Hold a dumbbell close to your chest with your feet shoulder-width apart. Keep your chest lifted as you squat down, pushing your knees out and keeping your heels grounded. Drive through your legs to return to standing.
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2. DUMBBELL ROMANIAN DEADLIFT
Stand holding dumbbells in front of the thighs. Soften the knees and hinge at the hips. Slide the weights down the legs, keeping the back flat and feeling the stretch through the hamstrings. Squeeze the glutes to return to standing.
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3. PLANK PULL THROUGHS
Start in a plank position with a dumbbell placed just outside one hand. Reach the opposite hand under the body to pull the weight across. Keep the hips steady and the core tight, then switch sides.
4. LATERAL RAISES
Stand tall with dumbbells at your sides, with a slight bend in your elbows. Lift the arms to shoulder height with control. Pause briefly at the top, then lower slowly while maintaining muscle tension.
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MARCH 2026 / INBOUND SA 51