Skip the gym. This at-home, no-excuses workout proves you don’t need a full rack to build serious muscle. Armed with just a kettlebell and an aerobic step, you’ll hit every major muscle group, torch kilojoules and sculpt a stronger leaner body without leaving your front door.
The myth? You can’t forge real gains at home.
The fact? With the right tools and a smart routine, you can absolutely get gym-level results in your living room or backyard.
Designed by Men’s Health Cover Guy 2024 finalist Mfundo Mthembu, this full-body plan targets strength, endurance, and coordination using just two Trojan essentials. It’s efficient, effective, and proof that your homework can be your best work yet.
The Workout:
Do 3 sets of 10–12 reps of each move before advancing to the next exercise.
1. Goblet Lateral Step Lunge
Hold the kettlebell at chest height with both hands. Step about a metre to one side, shifting your weight to your heel. Sink into your hip while the opposite leg straightens, firing your hamstrings and glutes. Keep that heel grounded. Push back and repeat on the other side. That’s 1 rep.
2. Single-Arm Clean and Press
Start with the kettlebell between your feet. Hinge at the hips, grip the handle with one hand, and in one explosive motion, pull it up to the rack position at shoulder height. From there, press overhead until your arm is fully extended. Lower with control and repeat on the other side.
3. Kettlebell Swing
With feet shoulder-width apart and the bell on the floor in front of you, hinge at the hips and grip it with both hands. Snap the kettlebell between your legs, then drive your hips forward to swing it to eye level. Let momentum guide it back between your legs then go again.
4. One-Arm Front Raise
Stand with feet shoulder-width apart, holding the kettlebell in one hand between your knees. Keeping your arm straight, raise the bell up in front of you until it’s level with your shoulders. Lower with control. Switch arms after 8 to 12 reps.
READ MORE: Why Trojan Is the Perfect Fit for This Year’s Cover Guy Search
5. Bicycle Crunches (On Step)
Lie back on an aerobic step, legs lifted and straight. Place your hands beside your hips. Lift your chest and engage your core as you rotate your torso to the left and bring your right leg in. Alternate sides in a pedalling motion. Aim for 30 continuous kicks.
6. Burpees Over Step
Drop into a squat, place your hands on the floor and jump your feet back into a push-up. Perform a push-up then jump your feet back in. From there, explode over the step laterally, landing and dropping straight into the next burpee on the opposite side.
7. Modified V-Up on Step
Sit on the aerobic step, gripping the edges for support. Lean back slightly and lift your legs off the ground. Crunch your knees toward your chest as you raise your upper body. Extend back out without letting your feet touch the ground.
8. Overhead Triceps Extension
Hold the kettlebell behind your head, gripping the horns with your hands. Lift it overhead, extending your arms fully. Slowly lower the bell back behind your head in a controlled motion. Switch arms and repeat.
9. Incline Push-Up With Shoulder Taps
Place your hands on the aerobic step, slightly wider than shoulder-width. Keep your body in a straight line and lower your chest down. Push up. At the top, tap your chest with one hand then alternate. Keep your core tight throughout.
READ MORE: WATCH: The Ultimate At-Home Workout to Get Ripped
Get The Gear
Shop the workout equipment here:
Trojan is exclusively available at Makro and Game stores nationwide, or online through their websites.
Follow Trojan on social media: @TrojanHealthZA on Instagram and Trojan Health and Fitness ZA on Facebook.
