This week we concentrate on some easy workout routines for beginners:

- Two kilometres walk with dumbbells (or water bottles), three days a week. It improves circulation. 

The benefits:

Walking wards off heart disease, brings up the heart rate, lowers blood pressure and strengthens the heart. Walking also improves your breathing.

When walking, your breathing rate increases, causing oxygen to travel faster through the bloodstream, helping to eliminate waste products and improves your energy levels and the ability to heal.

- 2 x burpees (increase with two more the next day, and so you continue). It offers a full-body workout.

The benefits:

With burpees, the focus is on a full body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body. A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.

- 4 x squats (also increase this amount as the days continue). Squats strengthen your core, crush calories and strengthen your lower body.

The benefits:

Overall, these three exercises cater as full body exercises. 

Set your goal 

Take on a healthy diet and lifestyle. Find yourself a workout partner and make it fun! Health is a treasure with no shortcuts.

See you soon, you can also join my boot camp just by simply contacting us on our Facebook page @Rudi Louw’s Boot Camp. We focus on Physical Training, Fitness & Weight loss Boot camp. Course designed for cardiovascular & strength training routines through instructor-led exercises.

For more enquiries call: Coach Rudi +264 81 343 5560