Benine: 084 514 6249
Dirkie Uys Str.
Goodwood
YOUTUBE CHALLENGES:
How it works:
Challenge Duration: 4 Weeks
Step 1: Select which challenge suits your needs best. There is 10 options below.
Step 2: Download the custom tracking chart for your challenge.You will find it below. Please ask if you would like me to print it out for you.
Step 3: Book to rent the equipment you would need. (Collection date will be communicated when the studio close)
Step 4: Start your challenge when you are ready. Mondays work best. Fill in your start date as well as weight and measurements.
Step 5: Go to the BEFIT YouTube Channel where you will find the Playlist for your challenge. The workouts you need to are in the order as listed on your sheet.
Link to your specific challenge playlist can also be found below.
Challenge Options:
YouTube Challenge NUMBER 1:
Name: 3 a week (Weight loss and Toning)
Number of workouts a week: 3
Equipment needed: Dumbbells, Mat/towel, Step (can manage without)
Content: One workout will combine cardio and toning. One workout will be just toning and one just cardio. Abs also included.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 2:
Name: 4 a week (Weight loss and toning)
Number of workouts a week: 4
Equipment Needed: Dumbbells, Kettlebell (or use 1 Dumbbell), Mat/towel
Content: Two workouts will be a combination of cardio and toning. One workout will be just cardio and one just toning. There will also be abs included in one of the workouts.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 3:
Name: 5 a week (Weight loss and toning)
Number of workouts a week: 5
Equipment Needed: Dumbbells, Kettlebell (or use 1 Dumbbell), Mat/towel, Step/Chair/Ottoman
Content: Two workouts a week will combine cardio and toning exercises, one workout will consist of just toning and one workout of just cardio. The 5th workout will vary weekly.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 4:
Name: Cardio Junkie
Number of workouts a week: 3
Equipment Needed: Dumbbells, Mat/towel, Step (can manage without)
Content: All workouts will be high intensity cardio workouts. Some you will use equipment and some are bodyweight.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 5:
Name: Beginners
Number of workouts a week: 2
Equipment Needed: Dumbbells, Mat/towel, Chair
Content: All the workouts are low impact. This includes toning and low intensity cardio. The workouts will help with weight loss and body shaping.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 6:
Name: Full Body Sculpt
Number of workouts a week: 3
Equipment Needed: Dumbbells, Kettlebell (or use 1 Dumbbell), Mat/towel, Step/Chair/Ottoman
Content: All the workouts are low impact and focused on body sculpting. One work will be lower body, one upper body and one a combination. Core work also included. No cardio workouts.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 7:
Name: Booty Queen
Number of workouts a week: 3
Equipment Needed: Dumbbells, Mat/towel, Step/Chair/Ottoman
Content: This challenge if aimed at sculpting the lower body. Two workouts a week will focus just on the lower body. The additional workout will include cardio, upper body and ab exercises.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 8:
Name: Split Programme
Number of workouts a week: 4
Equipment Needed: Dumbbells, Mat/towel, Step/Chair/Ottoman
Content: This is a split programme so each day you will focus on a different section of your body. One workout will be lower body, one workout upper body, one cardio and one abs.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 9:
Name: Express
Number of workouts a week: 4
Equipment Needed: Dumbbells, Kettlebell (or use 1 dumbbell), Mat/towel, Step (can manage without)
Content: All workouts are approximately 20min long. If you are someone that is short on time this challenge will work for you. It consists of toning, cardio and core workouts.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
YouTube Challenge NUMBER 10:
Name: Bodyweight
Number of workouts a week: 3
Equipment Needed: Mat/towel
Content: This challenge is for those that don’t have any equipment or want to train without added resistance. Variety of workouts included to tone and shape the body as well as fat burning cardio.
CLICK HERE TO DOWNLOAD THE TRACKING CHART.
CLICK HERE TO GO TO THE VIDEO PLAYLIST.
MATERNITY LEAVE RESOURCES
Previosional Re-Opening date of the studio: 2 August 2021
WORKOUT PLANS:
Below you will find a variety of workout plans that you can download and print. Click on the name to open the file.
Cardio and Toning Combination Workouts:
Full Body Toning Workouts:
Pilates:
Cardio:
Lowerbody Workouts:
Upperbody Workout:
Other:
ACTIVITIES AT THE STUDIO:
SCHEDULE FOR ACTIVITIES STILL TAKING PLACE AT THE STUDIO:
Yoga Classes:
Please book via WhatsAPP. The classes are every second Wednesday at 5.30pm. Instructor Paula will be at the studio to teach the class. Cost R55 or you can use your class package if you have one. Dates: 14 and 28 July.
Group Walk/Runs:
These will take place on the days and times as stated in the schedule below. This will help those that prefer having a set time and group to commit to. You will meet up at the studio. Please book by sending me a WhatsAPP. Everyone booked for the walk/runs will be added to a WhatsApp group to make communication easier. I will then confirm the evening/morning before who will be joining the run/walk. This is weather depended so sessions will be cancelled in the case of rain. The gate at the studio should be open for you to park inside.
ROUTE MAPS:
Please fimiliarise yourself with the route maps by clicking on the distance.
EQUIPMENT RENTAL:
Click the link below to view what equipment is still available to be rented. You can pre-book the equipment. Please WhatsAPP me to book and I will confirm if the items you want are still available. Collection date is 30 June. Fee is for 4 weeks rental. Payment can be done cash when you collect or via EFT.
