Week three

Assume the push-up position with legs apart. Tuck the right knee to the left elbow and vice versa. Add a running motion to it and feel the core engaging in the movement. Repeat the exercise for 15 reps.

Motivation is the feeling that drives us to make the change we need and want to make, says personal trainer Romeo Brand.

We are now in week three of our fitness programme, which means you should already be feeling stronger than you were two weeks ago if you have been following the workouts. The number of exercise reps has increased and have become more challenging.

Having motivation plays a big role in your fitness journey and we will provide you with the tools this week.

“Many factors can drive us to want to or need to make the changes we need to make. It’s an internal flame that causes us to act.

“Finding the motivation to do something is not difficult, it is maintaining the momentum, however, that poses a challenge,” said Romeo.

Determine why you want to lose weight.

Have realistic expectations.

Focus on process goals.

Pick a plan that fits your lifestyle.

Keep a weight loss journal.

Celebrate your successes.

Find social support.

Make a commitment.

Don’t aim to be perfect.

Be happy with small achieve-

Enjoy your journey.

Stop complaining about what you don’t have but be content with what you can work with.

Complete the workout in circuit format.

Move from one exercise to the next with little to no rest.

Do 15 reps of each exercise and three sets of the circuit.

Rest no longer than10 to 15 seconds between exercises.

Rest no longer than 45 to 60 seconds between cycles.