This 6-move total-body workout will get you shredded in record time with just a few home gym essentials. To be the best you’ve been, train with Trojan. Do the circuit at least three times a week, with only 30 seconds rest in between each move. If you want to make this tougher and max out your gains, you can aim for two or three circuits (we’d only recommend this for advanced athletes). Select equipment with the right weight for your strength level.
1. Deep Push-Up
- Reps: 8 to 12
- Equipment: Trojan Extreme Door Gym
Adopt a plank position with your hands gripping both sides of the Trojan Extreme Door Gym as shown. Lower your chest, keeping your elbows close to your sides. See how far down you can go before pushing back up to the start.
READ MORE: Transform Your Home Gym with the Trojan Pro Series Treadmill
2. Speed Deadlifts
- Reps: 20
- Equipment: Trojan 1.8m Barbell Bar and Trojan 15kg Barbell Disc
Use a barbell (total weight of 40kg) and aim for 20 reps. Start with the barbell on the floor, close to your shins. Using an overhand or mixed grip, hold it slightly wider than shoulder-width apart. Push through your heels to lift the barbell off the floor, and don’t stop until your legs are fully straight. Don’t use your back to lift the weights—keep a natural curve and your core contracted.
3. Sandbag Lunges
- Reps: 10 per leg
- Equipment: Trojan 20kg Fitness Sandbag
Stand holding a sandbag across your shoulders and behind your head. Step forward with your right leg and lower yourself into a lunge position, while keeping your torso upright and looking straight ahead. Don’t let your front knee go beyond your toes, and try to let your back knee touch the ground softly. Press back up to a standing position and then do the other leg.
READ MORE: Chase Your Daily Wins with Trojan’s 2024 Fitness Gear
4. Clean and Press
- Reps: 10
- Equipment: Trojan 1.8m Barbell Bar and Trojan 10kg Barbell Disc
Start in the deadlift position. Pull the bar upwards by extending your knees and moving your hips forward, while keeping your back straight and the bar close to you. Get under the bar in a squat position once it passes shoulder level. Rotate your elbows around and under the bar and rack the bar across your shoulders. Exhale as you press the bar up until your arms are straight overhead.
5. Burpees with Medicine Ball Slams
- Reps: 10
- Equipment: Trojan 7kg Medicine Ball
Stand while holding a medicine ball overhead. Then throw it down onto the ground as quickly as possible. When the ball lands, get into a push-up position with your chest over the medicine ball. Do one push-up (your chest needs to touch the ball) before jumping back into the start position in one explosive movement.
READ MORE: Unlock Your Fitness Potential with the Trojan Pro Race Exercise Bike
6. Kettlebell Swings
- Reps: 10 to 20
- Equipment: Trojan 12kg Kettlebell
Hold the kettlebell in both hands (overhand grip) in between your legs, knees bent. Swing the kettlebell overhead, use a strong hip extension and drive down with your heels. Don’t stop until the kettlebell is above your head, arms extended straight upwards.
Trojan—for health and fitness equipment that delivers on its promises. Trojan is exclusively available in Makro and Game stores countrywide, or on their websites. Visit trojanhealth.co.za.
**MH Partnership
