The National Lockdown leads us to work from home, exercise from home and to retrieve to the safety confines of home. Why not use this opportunity do do weight loss exercises at home? 

We can no longer go out to our favourite restaurants and are forced to take out grandma’s old recipes or do an online course on our favourite meals.  Educating our children is taking on a new role via online and social platforms and we must think of new semi-isolated ways to entertain ourselves, our kids and our dogs from home. 

As you adjust to this new routine do make sure you are not putting your goals and dreams on lockdown too.  This is the perfect time to commit to a new daily routine that will focus on what you really want in your life while keeping your dreams alive. 

The past two weeks have been very interesting! As we are all in lockdown in South Africa, like many others in the world, I want to share with you five quick steps to become more healthy; to get your body in better shape; and in the process shed a few pounds with weight loss exercises at home. As the Chinese saying goes: “It’s better to walk thousands of miles than to read thousands of books”.

First ask yourself the question “What do I want to get out of this lockdown?” Do I just want to sit around and do nothing, or do I want to increase the quality of my life by a factor of ten? 

We all have an area in our life that needs urgent attention.  

Today we will focus on getting fitter and losing a few pounds. I believe you want a workout that is short, effective, quite easy to follow and allows you to have fun while doing it.

I believe music plays an essential role in exercise and general workouts. See below my top 10 workout songs used in my daily work-out routine

My Top 10 Workout Songs With Exercises

You can create your own workout playlist via Spotify to add some fun.


  1. Pump up the jam   – Technotronic 
  2. Gonna make you sweat – C C Music Factory
  3. Single ladies (put a ring on it) – Beyoncé
  4. Life – Radio Edit – Haddaway
  5. Get ready for this – 2 Unlimited
  6. Burn   – Ellie Goulding
  7. Lose Yourself – Eminem
  8. No Limit   – 2 Unlimited
  9. Twilight Zone – 2 Unlimited
  10. Levels Radio edit – Avicci


1. Pushups

Why they just rock: 
Pushups are compound movements using almost all the muscles of your body. They will exercise your shoulders, chest, triceps, back and your abs and in the process increase your upper body strength.

 2. Squats

Why squats are simply the best:  ( the perfect weight loss exercise at your home )

Squats work just about every muscle in the lower body. They work well on the hips, thighs, glutes and calves.


Stand with your feet hip-width apart with your toes facing straight ahead. Slowly bend the knees and squat, sending the hips back behind you while keeping your torso straight and keep your 

Squat as low as you can and push hard into your heels to stand up.

“Keep Your Squats low and Your Standards High”  ~ Unknown

3. Planking

Why  is planking so  great:

The plank exercise is an isolation move used in Pilates and it works the abs, back, arms and legs. There will also be an effect on your internal abdominal muscles.


Lie face down on your mat with your elbows resting on the floor next to your chest. Now push your body off the floor in a pushup position with your body resting on your elbows.  Contract the abs and keep the body in a straight line from head to toe. Hold 40 to 60 seconds; and repeat ten times.

4. Lunges

Why are lunges a great exercise: ( another great weight loss workout at home )

Much like squats, lunges work most of the muscles in your legs, including your quads, hamstrings, glutes and calves. 


Stand with one leg forward and one leg back. Bend your knees and lower your body into a lunge position, keeping your front knee and back knee at a 90° angle.  Keeping the weight on your heels, pushback to your starting position. Do not lock your knees at the top. Do 15 repetitions daily.

5. Wall Slides

Wall slides is a great functional exercise to retrain your movement habits; legs; and calves. It recruits your lower abdominal muscles to support your spine and is a good exercise for structural alignment.


Rest your back against the wall. Bend your knees and slide down on the wall, instantaneously walk your feet away from the wall. Exhale loudly while sliding your body up the wall. Draw your belly button in towards your spine to prevent your back from arching again. Repeat x 10 in the morning and x 10 in the evening.

6 Easy Weight Loss Tips At Home

 Tips with weight loss exercises at home

  1. Drink two glasses of water every morning. The water should be room temperature.
  2. For the next 10 days cut all sugar and replace sugary products like cereals with alternatives such as baked fish and large bowls of leafy green salads. Sprinkle lots of olive oil over the salad and add seeds like hemp, chia, flax or pine nuts.
  3. Replace cow milk with Almond milk and/or Soy milk.
  4. Drink a total of 8 glasses of water per day.
  5. Do not drink any water, cooldrink, tea or coffee with your meals but at least one an hour after the meal.
  6. Do not eat supper after 19:00 and remember to drink a glass of water before bedtime.

Your One Time Opportunity

With the call for social distancing, this is the perfect time to turn inward with special training programs from Rudi Rebstein. 

Start with Rudi’s classic 30 Day Pure Energy Challenge.

For the entire month of April, you can either sit at home and do nothing or take this Challenge and turn it into an opportunity with results showing clearly after lockdown. 

We want to help you succeed during indoor confinement by giving you 40% off all Breakthrough programs. Particularly applicable now, is the 30 Day Pure Energy Challenge . If you commit to your personal growth during this uncharted period of time, you will be prepared to thrive on a higher level, far better than before, when life returns to normal.

If you are ready to dive deep into a powerful territory and life changing experience for the next thirty days, you can get the Challenge here with our Lockdown discount of 40%. 

What do you have to lose, or gain?