Home Exercises

Superzest Circuit

The outbreak of coronavirus disease 2019 (COVID-19) has got us all on edge. With measures such as social distancing and self-isolation in place, it is only natural that you may start wondering how this will affect your fitness journey. Your overall health is a top priority during this time.
We’ve compiled a list of effective exercises that you can complete in the comfort of your home.
Let’s keep each other motivated by sharing our exercises videos and using the #Superzest tag on social media.

Legs

Bodyweight Squat

Bodyweights Squats

1. Set your feet shoulder-width apart, toes slightly turned out.
2. Slowly bend at the knees and drop your hips to lower your body.
3. At the bottom of the exercise pause for a moment and strongly push back up to the starting position, mirroring the descent.
4. Do 2 sets of 5 reps

Circuit 1

Chest

Incline Pushup

Incline Push Ups

1. Start in plank position, placing your palms on a stable surface like a wall, chair, kitchen counter, back of couch, or bench. Keep your arms and legs straight with weight on your toes, shoulders above the wrists, and core engaged
2. Take a breath in, and as you exhale, bend your elbows out to the sides and lower your torso in one piece (it's common to leave your pelvis behind, aka sticking your butt out) toward your hands. Stop when your shoulders are in line with your elbows. Inhale and straighten your arms to return to your starting position. This counts as one rep.
3. Do 2 sets of 5 reps

Abs

Hip Thrusts

Hip Thrusts

1. Lie faceup with your knees bent, feet flat on the floor, and arms by your sides.
2. Push through your heels to lift your hips up while squeezing your glutes.
3.Pause for 1-2 seconds, then lower back down.
4. Slowly lower back down to the ground.
5. Do 2 sets of 5 reps

Legs

Walking Lunge

Walking Lunge

1. Stand tall in front of a long and clear walkway. Your feet should be hip-width apart, your chest up, and your core and glutes engaged.
2. Take a big step forwards with your left foot, lowering until both your knees are bent at 90° and your front thigh is parallel to the floor.
3. Push off of your back (right) foot, bring it forwards and step straight into another forward lunge.
4. Make sure you keep your torso upright and core braced as you move. Either count each step as a rep or work by distance or time.
5. Do 2 sets of 5 reps

Circuit 2

Chest

Burpees

Burpees

1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body into a squat.
3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
5. Do 2 sets of 5 reps

Abs

Crunches

Crunches

1. Lie down on your back. Plant your feet on the floor, hip-width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale..
2. Exhale and lift your upper body, keeping your head and neck relaxed.
3. Inhale and return to the starting position.
4. Do 2 sets of 5 reps

Keep in Mind

Remember to wash your hands regularly and sanitise all areas you work out on.
Keep hydrated and listen to your body.

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