Fitness Class Checklist

Complete with cardio, core, arm and leg exercises, this routine is suitable for anyone who wants to get into shape. Aim to do at least 20 minutes of cardio three times a week. As for strength exercises, try to get through three sets of 15 repetitions—with a 45-second rest period between each set—two to three times a week.

Without cardio, the body’s efficiency would inevitably decrease. It helps keep our heart, lungs and blood circulation in top shape and lowers our risk of developing conditions like heart disease, diabetes and Alzheimer’s. The more intense exercise you perform, the fitter you’ll be—whether you’re running on a treadmill, cycling or on the cross trainer.

Whether you’re using dumbbells or just your body weight, this activity will increase the strength in your legs, knees and hips. Stand with your feet slightly wider than your hips and point your toes outward. Look straight ahead, keep your spine in a neutral position, focus your weight on your heels and keep your body tight. Breathe in, break at your hip and push your butt back keeping your back straight. 

This exercise will work your glutes. On a soft mat on the floor, get into a kneeling push-up position with your arms shoulder-width apart. Lift your right leg until the hamstrings are in line with the back, always maintaining a 90-degree angle bend. Contract the glutes and hold for a couple of seconds. Go back to the initial position, repeat with the left leg.

Jump rope
A high intensity cardio exercise, jumping rope will improve your overall fitness, help you burn calories and aid your metabolism. Employ the Tabata protocol: jump rope at the highest exertion for 20 seconds, rest for 10 seconds and repeat eight times. This can also be done with other high-intensity workouts such as jumping jacks, step ups and shadow boxing. 

Keep your body straight, shoulders back and chin up. Pick a point to stare in front of you, step forward with one leg and lower your hips until they’re bent at a 90-degree angle. Ensure your knee is parallel above your ankle—not pushed out too far—keep your weight on your heels and push back into the starting position. For a bigger challenge, use dumbbells and a weight bench.

Get into a push-up position on the floor, bend your elbows at 90 degrees, resting your weight on your forearms. Keep your elbows directly beneath your shoulders and body in a straight line. Hold for as long as you can and repeat three times with a 30-second break. 

Dumbbell kickback
Grab two dumbbells, bring your torso forward and slightly bend your knees. Bring the elbows up—until your arms are parallel to the floor—and kick back until your arms are extended. Lower the weights to the start position. 

Tricep extension
Hold a dumbbell and stand straight; your feet should be shoulder-width apart. Extend your arms upward and start lowering the dumbbell with your elbows pointing forward. Raise the dumbbell to the starting position whilst squeezing the triceps. 

Renegade row
Place two dumbbells on the floor shoulder-width apart. Stand in a push-up position with your hands holding the weights. Lift one weight up towards the side of your body whilst balancing on your opposite hand and foot. Hold for one second and return to the starting position. Repeat on the other side. 

Shoulder press
Stand with your feet shoulder-width apart, holding a dumbbell in each hand. With your palms facing forward, position the dumbbells at your shoulders. Push the weight up, fully extending your arms. Lower them back down to your shoulders and repeat.   

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