The time to show the nation how your winter days were spent is around the corner. If you were consistent with your workouts, then carry on doing what you’ve been doing. But if the chilly days got the better of you, then we have a lot of work to do. You know what they say: slo-mo is better than no-mo. Make sure your food intake is as clean as you can possibly make it – that means water, lean protein and plenty of fruits and vegetables – and soldier on with your workouts.

This time around we’re not going to be sissies about our sweat session. Set your timer for 15 minutes for an Amrap (as many reps as possible) and see how many repetitions you can put in. The workout will be as follows:

  • Leg lifted tricep dips: 10 each side
  • Legs lower plus butt lift: 20
  • Mule kicks plus ins/outs: 20
  • Double bridge (alternating): 20
  • Plank step through (alternating): 20

1.1 Leg lifted tricep dips

With your back facing the chair, lower your upper body so that your hands are resting on the seat’s edge, your thighs are parallel to the ground and your knees are bent at 90 degrees. Lift the right leg so that it is parallel to the ground and then slowly bend both arms to a 90-degree angle as you lower your upper body and come back up. This is one rep. The trick here is to not lower the lifted leg through the 10-rep count

2.1 Legs lower plus butt lift: 20

Lie flat on the ground with your hands alongside your body. Now lift your legs so they are perpendicular to the ground, then lower both legs at the same time so they almost touch the ground. From this position bring them back to the perpendicular position, but when you get into this position contract you core muscles and lift your butt off the ground by just a few centimetres. This is one complete rep. Repeat for a 20 rep count.

3.1 Mule kicks plus ins/outs: 20

Get into an (almost) all-fours position and lift your knees off the ground by a few centimetres. Tighten your core and lift your feet off the ground with a little jump for the mule kick. When your feet land back on the ground jump forward, bringing your knees inwards to your chest, then jump back into the starting position. A flow of the mule kick and one rep of ins/outs will count for one rep. Do 20 of these.

4.1 Double bridge (alternating): 20

Lie on your back, knees bent and your hands resting beside you. With your shoulders flat on the floor, thrust your hips skywards and at the top of the movement squeeze your tush. This counts as one rep. Then come back down. From here push yourself into the sitting position with knees bent in front of you and your hands behind you. Thrust your hips skyward again and squeeze your tush at the top of movement. This is rep two. Repeat to the count of 20.

5.1.  Plank step through (alternating): 20

This one is fun and somewhat easy. Get into the plank position with your wrists directly in line with your shoulders, your back straight and your head facing forward. Make sure you feel no strain in your neck. Bring your right leg under your body to the left. The aim is to stretch the leg outward so that it is perpendicular to your body. You must also focus on your shoulder form by keeping them as stationary as possible. This move is one rep. Alternate for 20 counts.

  • Mokoena is the creator of Mo Fitness, an award-nominated City Press fitness column that shows you how to exercise at home using what you have around you