Get ready to sweat with this full-body workout which you can include in your training schedule.

Pilates

Pilates is a workout can be done by anyone at any age to help you improve muscular strength, balance and core. An additional benefit of doing this low impact resistance exercise is alleviating feelings of stress and anxiety. Focus on form and controlling each movement to get the most out of each session. On days when you are stuck at home, explore YouTube fitness leaders who offer low impact pilates workouts to train your whole body.

Squat presses 
It may seem like a normal squat position but challenge your home workouts by including dumbbells. Make sure that your feet are hip width apart, your belly is rolled and your core is tight. Keep your dumbbells at your sides and bend at your knees and lower into a squat. Make sure that your weight is not in your toes but at the back of your heels. Straighten your legs and lift the dumbbells directly above your head. Aim to make the transition as smooth as possible and repeat this move 20 - 30 times. 

Standing oblique crunch

A good core workout is all about moving with control while maintaining good form.  Start this in a standing position. Place your hands at the back of your head with your elbows pointing out. Reach your right knee to your elbow by bending the side of your torso. Try not to push further than what you are comfortable with. Repeat on the other side with control. You can do 20 - 40 reps.

Flutter kicks
Lie on the ground, face up, with your arms to the side.  You can also place your hands under your glutes if you feel you need more support. Tuck in your chin, engage your abs and lift both legs at least 2-3 cm off the ground. Begin to kick your feet while keeping your legs straight. Do this for 30- 40 seconds.

Plank taps
Start in a plank position. Keep your feet hip width apart to assist you with balance. Your shoulders should be directly above your hands. Push back slightly to engage your legs, glutes and with your core tucked in begin to lift each hand to tap the opposite shoulder. Aim to get 20 reps in.

Single leg deadlift
Get ready with your dumbbells. Stand with your feet together and hold the weight in each hand in front of your legs. Shift your weight to the left leg and raise your right leg to the back. Lift your right leg with the dumbbell still placed in front. Your right leg should go behind you and be kept straight. Lift it until you reach the height of your hip. Reach the dumbbell to the floor and come back up. Remember to keep your core braced and your back straight. Switch to the other side. Continue for 40 seconds on each side. It's not about speed, but control.

Lunges
Lunges are good for mobility and strengthening your legs. Begin by standing. Step out and bend your right knee at a 90-degree angle. Your knee should not pass your toes and avoid leaning forward. Your back should be straight with the top of your head facing the ceiling. Return to the start position and do the same to your other leg. You should feel a good stretch in each leg.