Listers Health

You don't need a gym full of equipment to get an effective, full-body burn. Suzanne is showing us exactly how to shape, tone, and strengthen the 3 main muscle groups that target the legs, glutes, core, and shoulders all from the comfort of your own home! 🏡🏋️‍♀️

​The Workout:

1️⃣ Squat to Core Twist
2️⃣ Knee Drive with Waist Twist
3️⃣ Low Squat Jab & Cross
4️⃣ Ice Skaters with a Twist

​Grab a pair of dumbbells (or just use your body weight) and let's get to work!

​📲 Save this video for your next home workout session and tag your favorite workout partner below!

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No Gym? No Problem! 🔥 Ultimate At-Home Glute Burner

You don’t need a massive rack of weights to build strength and shape your glutes. This quick, high-efficiency circuit uses a single dumbbell and a Tabata-style work-to-rest ratio to keep your muscles under tension and maximize that glute activation!

⏳ The Circuit Breakdown:
Perform each exercise for 20 seconds, followed by a 10-second rest before moving to the next. Repeat the entire circuit 3–4 times for a complete workout!

Glute Bridges (20s): Focus on driving through your heels and squeezing your glutes at the top. Keep your core tight to protect your lower back.

RDLs / Romanian Deadlifts (20s): Hinge at your hips, pushing them straight back while keeping a slight bend in your knees. Keep the dumbbell close to your shins and snap your hips forward using your hamstrings and glutes.

Split Squats (20s per leg): Elevate your focus on a single leg. Keep your torso slightly leaned forward to put the maximum load directly onto the working glute.

Lateral Squats (20s): Step wide and sink your weight into one hip at a time. This targets the gluteus medius (side glutes) and improves lateral stability.

Goblet Squats (20s): Sit deep into your hips, keeping your chest proud and driving your knees outward to engage the entire lower body.

🧠 Form Tip of the Day:
Mind-muscle connection is everything when training with lighter weights at home. Don't just rush through the movements - slow down the eccentric (lowering) phase and consciously squeeze your glutes at the peak of each rep!

💾 Don't lose this routine! Hit SAVE to pull this up the next time you need a quick, effective home workout.

What's your absolute favorite glute exercise? Let me know in the comments! 👇

Get ready for Power Pump — the ultimate workout designed to help you shape, strengthen, tone up, and feel your absolute fittest. Whether you've been lifting for years or you're completely new to exercise, this class is for you. You can easily start light and build up your technique and confidence at your own pace. 💪✨

​📅 When: Saturday mornings (Every 2 weeks)

⏰ Time: 10:00 AM - 11:00 AM

📍 Where: Listers Health

​Spaces fill up fast, so secure your spot on the app and let's smash those weekend fitness goals together! Who's joining us this Saturday? 👇

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NO GYM? NO EXCUSES! 💪🔥

​You don't need a room full of equipment to get an effective, full-body burn. Whether you're traveling, short on time, or prefer working out in the comfort of your own living room, this bodyweight routine has you covered!

​Smash through these 5 moves to target every major muscle group, fire up your heart rate, and boost your energy.

​The Workout:

​🏋️ Squats: 15 Reps x 3 Sets
​🦵 Split Squats: 10 Reps per leg x 4 Sets
​🍑 Glute Bridges: 12 Reps x 4 Sets
​🦅 Bird Dogs: 10 Reps per leg x 3 Sets
​🏼 Push-Ups (Normal or Kneeling): 5-8 Reps x 3 Sets

​Take 45–60 seconds of rest between sets, listen to your body, and focus on controlled, quality form!

​📌 SAVE this post so you can pull it up for your next home session, and tag a gym buddy who needs a zero-equipment workout inspiration this week! 👇

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🔥 NO EQUIPMENT CORE & CARDIO AT HOME! 🔥

​The Body:

Looking to tone up your midsection and get a solid sweat on without needing a gym full of equipment? We’ve got you covered, ladies! These 3 bodyweight power moves are designed to challenge your core stability while giving you that vital cardio kick to help boost fat loss.

​No matter your fitness level, you can smash this workout by choosing the high-impact or low-impact variations shown in the video!

​The Workout Breakdown:

⏰ Structure: Work for 30 seconds, rest for 10 seconds. Repeat the circuit 3–4 times!

​1️⃣ Mountain Climbers: Keep your hands directly under your shoulders and drive those knees. Walk it out to focus on core control, or pick up the pace to a run for that maximum cardio burn!

​2️⃣ Plank Star Jumps: Jump your feet out and in while maintaining a rock-solid plank. Form Check: Keep those hips down and in line with your body—no lifting your bums to the ceiling, ladies! (Step it out side-to-side for a low-impact alternative).

​3️⃣ The Frog: Jump both knees in toward your elbows and snap them back out. This is a massive burner that deeply targets and shapes the waistline! (Step one foot at a time to scale it down).

​The Benefits:

✨ Strengthens deep core muscles

✨ High-intensity movements to boost metabolism

✨ 100% bodyweight—do it anywhere, anytime!

👉 SAVE this reel for your next home workout session, give it a go, and drop a comment below to let us know how your abs feel afterward! 👇

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🚫 NO EXCUSES! 🚫 No Equipment, At-Home Cardio Workout! 👇

​Ready to trade the couch for some serious energy? You don't need an expensive gym membership or fancy equipment to get a killer workout in. All you need is your own body and a little bit of space!

​We're breaking down a simple, scalable cardio routine designed to warm you up and get that heart rate pumping.

​🏋️‍♀️ The Routine:

​Squats (30 Seconds): Keep your feet outside your hips, sit back into your heels, and fire up those legs.

​Side Taps to Jumping Jacks: Start low intensity with side taps, then ramp it up into full jumping jacks.

​Ice Skaters: Step and twist for a low-impact option, or add that power move to challenge your agility.

​High Knees: Finish strong! Keep them low to pace yourself, or drive them high to push your limits.

​👉 Save this video for your next home workout, give it a go, and drop a comment below to let us know how you got on! Let’s crush it! 💪🔥

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Full Body, One Kettlebell! 🏋️‍♀️

No time for a long gym session? No problem! You can smash out a complete full-body workout using just one kettlebell right from the comfort of your own home.

Trainer Rehana is breaking down 3 essential full-body movements, plus a killer bonus exercise to target those glutes!

Here’s the lineup:
Exercise 1: Goblet Squats – Hits your quads, hamstrings, glutes, and hip flexors. Focus on keeping your heels glued to the floor and getting low enough to hit that right angle!

Exercise 2: Single-Arm Kettlebell Rows – Targets your back and biceps. Pro-tip: Keep your non-working hand hovering rather than resting on your knee to engage your core even more!

Exercise 3: Floor Press to Tricep Extension – A double-whammy for your chest and your triceps (bye-bye, bingo wings!). Keep that weight secure over your chest.

Bonus Exercise: Kettlebell RDLs – Pure glute and hamstring work. Keep the kettlebell close to your legs, pause at the bottom for a 5-second count, and let those glutes kick in!

🔄 The Routine:
Perform 10 reps of each exercise for 3 total sets. Aim to run through this circuit 3 times a week.

📌 Save this video so you can pull it up for your next home workout, give it a go, and let us know how you find it in the comments below! 👇

❌ Stop doing endless crunches for a flatter stomach!

​It’s a super common belief that the only way to get a flatter tummy is to constantly smash out core exercises. But if you want to see real results (especially with summer right around the corner), the secret is actually High-Intensity Interval Training (HIIT) and full-body workouts!

​By switching to a 30-seconds-on, 10-seconds-off full-body routine, you’ll:

🔥 Burn way more calories

❤️ Get your heart rate up

🚀 Supercharge your metabolism

⚖️ Lose body fat all over

​Pair this with a healthy diet, and that’s where the magic happens. ✨ Drop a 💪 if you’re ready to switch up your workout routine this week!

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🏋️‍♀️ Full-Body Barbell Blast!

​Looking for an efficient, effective routine you can smash out using just the smaller barbells? Rehana’s got you covered with a complete full-body breakdown, plus a fiery bonus movement specifically for the glutes! 🔥

​Grab a barbell and work through these 4 moves to hit every major muscle group:

​🔹 1. Back Squats (Quads, Hamstrings, Glutes & Hip Flexors) * Form tip: Keep the bar resting on your muscles—not your neck or spine. Pull your elbows down and forward to lock the bar securely into your back.

​Rep range: 3 sets x 10 reps

​🔹 2. Bent-Over Rows (Back & Bicep focus)

​Form tip: Keep your back fully straight, lean forward with a soft knee bend, and pull the bar straight to your belly button while driving your chest out.

​Rep range: 3 sets x 10 reps

​🔹 3. Floor Press (Chest & Triceps)

​Form tip: Keep your shoulders pinned back and slightly arch your lower back to protect your shoulder joints. Never pass the bar directly over your face/head when setting up or finishing!

​Rep range: 3 sets x 10 reps

​🍑 BONUS: Barbell RDLs (Glute & Hamstring builder)

​Form tip: Keep the bar glued to your legs like you’re "ironing your joggers." Once you lower past your knees, hold and pause for a 5-second count before dragging it back up!

​Rep range: 3 sets x 10 reps

​🔄 How to use it: Incorporate this routine into your routine 3 times a week to build strength and consistency.

​👇 Save this reel for your next gym session, give it a go, and drop a comment below to let us know how you found it!

Looking for a fun, high-energy way to smash your fitness goals just in time for summer? ☀️💪

​Join us for Body Attack! It’s a action-packed, 45-minute workout that blends explosive cardio with targeted strength and toning. You truly get the best of both worlds!

​Whether you want to sculpt your body, boost your endurance, or just feed off the amazing, inclusive energy of a supportive group, this is the perfect way to kickstart your Monday morning.

​✨ Inclusive. Motivating. Fun. ✨

​Ready to sweat and smile? Comment below or DM us to book your spot! 👇

​ ☀️