Who To Follow During Lockdown To Crush Your Daily Workouts

Why work out alone during lockdown, when you can join your favourite Cover Guy or gym for a daily workout in the comfort of your lounge.

Kirsten Curtis |

21 days of lockdown doesn’t mean 21 days of Netflix and chill. Sure, if you can, take the time to reset, reflect and relax, but don’t forget to exercise. There have been numerous studies on how exercise contributes to a healthy immune system and general well-being. So while you might not be able to hit the gym, or go for a run or bike ride, fortunately there are loads of trainers and gyms who are offering free virtual workouts which you can do at home.

Related: I Built A Home Gym For SA’s Lockdown, Here’s What’s Worth Your Money

Below is what some of the previous MH Cover Guys are doing online as well as some of the local gyms who’ve gone virtual for the lockdown period. So get your workout gear ready and get sweating!

MH Cover Guys

Mnqobi Kunene

Mnqobi was the MH Cover Guy winner in 2019. He’s doing daily bodyweight workouts on his Insta feed. Below was Friday’s (27 March) workout.


View this post on Instagram


Bodyweight workout Level : Intermediate Full body – (HIIT + Endurance) 6 Exercises; 20 second break after each exercise; 1 minute break between sets. High knee run (30 sec. x 4) Skipping (1 min. x 4) Burpees (12 reps. x 4) Spider mountain climber (20 sec. x 4) Burpee with lateral jump (10 reps x 4 with 5 jumps) Low box runner (30 sec. x 4) . . . . Workout benefits: . . . Keeping your abdominals tight during a full-body HIIT workout will make it easier to jump your legs in and out and also move your body into different positions. Not only do you burn more calories during a bodyweight HIIT workout than steady-state cardio, but you also gain muscle strength and endurance. #bodyweighttraining #bodystrength #corestrength #cardio #hiitworkout #endurancetraining

A post shared by Mnqobi Kunene| Body-By-Mnqobi (@__umnqobi__) on

Du Toit Botha

Du Toit graced the MH cover back April 2017. The international personal trainer is doing live workouts on the ‘gram, and putting the workout on his feed the next day so you never miss it.


View this post on Instagram


?FRESH NEW CORE WORKOUT ?? . As promised after yesterday’s live video, here’s the workout: . PART 1️⃣ Descending Reps 10,8,6,4,2 – Walkout + Pushup – V-Ups or Tuck Crunches . PART 2️⃣ Tabata 20sec on 10off x 8 per station – Single arm plank – Glute Bridge Walkouts – Single arm plank – Flutter Kicks . (Enjoy ?) . DM for personalized workouts ? . . . . . . #fitness #bodyweight #workout #fit #fitnessmotivation #motivation #bodybuilding #training #health #fitfam #lifestyle #sport #bodyweighttraining #gymlife #healthy #healthylifestyle #personaltrainer #muscle #weightloss #gymmotivation #exercise #fitnessmodel #fitspo #instafit #hometraining #cardio #onlinetraining #goals

A post shared by Du Toit Botha (@bothadu) on

Trevor Lagerway

Trevor has appeared on numerous MH covers and is the trainer who put together our Speed Shred Programme. He has put together daily workouts which you can follow on Instagram stories. Check out his highlights reel titled FREEHomeworkouts.

FYI, you can buy Speed Shred, our 12-week bodyweight-focused training and eating plan, for 25% off at the moment! Just enter coupon code GETSHREDDEDATHOME during check-out. The discount is valid until 17 April 2020.

Tawanda Tadzimirwa

Our 2018 Cover Guy winner will be posting a few workouts for the major muscle groups over the coming weeks. Below is a back stimulation day for you to try with your own variation tweaks.


View this post on Instagram


Gotta try to hold on to as much of whatever progress you had made before the outbreak as you can??‍♂️??‍♂️??‍♂️. . . I’ll post a few workouts for the major muscle groups as the weeks of caution wear on. Here’s a back stimulation day for you to try with your own variation tweaks??. . . Going for a simulation of basic movements with whatever resistance I could find. Check it out and let me know what you think! 30 secs between sets. 1 min between exercises ??. Go for explosive contracting movements and slow releases to turn up the heat a bit. . Workout as follows: 1. 5 sets: Lying WIDE grip pull down (tense your back to get your chest elevated off the ground) (This one caught me by surprise, I won’t lie??) – 15 reps . 2. 5 sets: Lying CLOSE grip pull down (chest out!) – 20 reps . 3. 5 sets: Single arm rows (20 reps) (Managed to get some nice weight going with this @usnsa protein bucket and broom combo?) . 4. 5 sets: Resistance band reverse fly. (20 reps) . 5. 5 sets: Seated resistance band single arm row (20 reps) . #usnlockedandloaded21 #homeworkout #backday #workout #teamusn #melanin #NatesHealthTips #africa #socialdistancing

A post shared by Tadzimirwa (@tawanda_nate) on


Related: 7 Exercises To Get Jacked With Your Dog


Virgin Active

Virgin Active has launched a 21-day challenge with personal trainer and biokineticist Richard Woolrich on Facebook. The challenge consists of an ab challenge, a leg challenge and a pushup challenge. You can follow along live at 7h30 every morning on Facebook, or catch the video afterwards, which will be saved to their page: Facebook.com/VirginActiveSA

Ritual Gym

The 30-minute gym, Ritual Gym, has launched a #RitualAnywhere series. They are posting daily workouts, equipment-free alternatives, stretches, motivational messages from their coaches around the world, and technique videos.

Check it out at instagram.com/ritualgym

Thrive Fitness

Thrive Fitness is offering FREE daily classes.  Choose your favourite class or try them all;  HIIT, Yoga, Conditioning, Boxing,  Cycling, Kids Classes,  Family Classes – there something for the whole family!

All you have to do is register on the Thrive website and you’ll be added to the class WhatsApp group which has all the instructions of how to stream the class.


Sweat 1000

Paul Rothschild, the co-founder of Sweat 1000, is posting short clips everyday that you can integrate into your workouts.


View this post on Instagram


No Excuses not to stay fit during lockdown. I will be posting short clips everyday that you can integrate into your workouts or do on there own. Workout 1 is an EMOM set – We will be working every minute on the minute for 6 rounds. Each round you will need to complete the 3 exercises in 50 seconds in order to earn a 10 second recovery. After your recovery, we start the next round, and so on until you have completed 6 rounds. Your 3 exercises and rep range for today are: 1. Back Lunges Bicep Curl – 10 Reps 2. Push Ups – 10 Reps 3. Mountain Climbers – 15 seconds Remember your form and keep the pace to ensure you get your recovery. If you want to make it longer add more rounds. Get you whole family involved with you, have fun & stay safe !! #WORKOUT #SWEAT1000 #covid19 #StayHome #Sweatfamily #EMOM

A post shared by paulsweat1000 (@paulsweat1000) on

There’s literally no excuse not to keep active during lockdown. Remember to tag us in your pics and stories so we can follow along and share the gains.

Related: This At-Home Back Workout Only Requires Everyday Household Items

READ MORE ON: home workout lockdown virtual workout

Copyright © 2022 Rodale Inc.
Subscribe for notification