We know. It was April and you stood up to grab a coffee, blinked twice, looked out the window, and now it’s November. You’re busy, you’re probably a little sweaty, and you’re carrying around a couple of extra Winter kilograms that took up residence in your comfy warm jackets. We’re all in the same boat…and the beach is just around the corner.

Here at Trojan, we believe that all bodies are beautiful and don’t endorse crash dieting or harmful, unsustainable weight-loss methods. We also know that it feels amazing when we’re on December holiday and feeling confident and fit in our own bodies. With that in mind – and with only six weeks until peak swimsuit season – we’ve compiled a few circuits you can easily do at home to feel fit, fresh and fun when you take your much-needed year-end break.

P.S: A few of these circuits call for equipment, which you can grab for an affordable price on our site from Game or Makro nationwide!

Take a look here:

Exercise mats

Weights

Basic equipment sets

Other small accessories

If you want abs that you could host a dinner party on…

Try out this home ab circuit! We recommend repeating this workout five times with a short break in between each set. If this feels easy to you, try adding weight to this circuit using a Bulgarian Sandbag.

1. Hollow Plank – 30 seconds
2. Plank side-to-side feet jump and tuck – 30 seconds
3. Bicycle crunch – 20 seconds
4. Rolling plank – 30 seconds
5. Heel touch – 30 seconds
6. Side plank crunch – 30 seconds
7. Legs together hip thrust – 20 seconds
8. Press-up kick-out – 30 seconds
9. Plank with leg raise – 30 seconds.

Make sure to take a 10-second break between moves. This is a challenging but rewarding ab circuit that shows results fast. Remember, abs are made in the kitchen, so keep eating clean if you’re sold on the idea of that six-pack.

If you want to say it with the booty… 

Give this glute-focused circuit a go! We know the butt is the “it” beach accessory of 2022, so work on yours for maximum impact. To add a little extra weight to this circuit, consider trying out Trojan’s range of ankle and wrist weights. We’d also recommend doing this circuit 5 times, with breaks in between. It’s shorter, but the reps are higher, and we recommend really taking your time to lean into each move.

1. Single leg hip thrusts – 15 per leg
2. Leaning Bulgarian Split Squats – 15 per leg
3. Anterior Lunges (alternating) – 25 per leg
4. Deadlift Jumps – 25 reps total

If it’s tank top time…

Turn your arms from earthworms to boa constrictors with this arm and shoulder circuit. You might find that your hands might take a bit of extra wear and tear for the first while, especially if you’re not used to arm weights.

We’d recommend using these Trojan lifting gloves to minimise the damage. If your arms look great but your hands are one big blister, your hard work may not have the desired effect.

Repeat this circuit a few times daily for the best effects.

1. Standing dumbbell bicep curl – 40 seconds
2. Standing dumbbell tricep extension – 40 seconds
3. Arnold press – 30 seconds
4. Dumbbell hammer curl – 30 seconds
5. Seated dumbbell kickback – 30 seconds
6. Lateral raise – 40 seconds

If you want people to ask, “who’s that skinny beach?”…

Then this high-energy cardio circuit is the one for you! If you’d like a little extra boost during this circuit, try some of Trojan’s high-caffeine, low-calorie K.O. Pre-Workout! Make sure to practice self-care when doing cardio and take frequent breaks if you struggle with volume or intensity. Though this circuit is effective at burning fat, you significantly raise your risk of injury if you overdo it.

1. Burpees – 10 reps
2. Mountain climbers – 30 seconds
3. Ball slams – 30 seconds (You can find weighted medicine balls here.)
4. Jumping squats – 15 reps
5. Russian twists – 20 reps

So, are you ready to kickstart your Dezemba body with Trojan? 

We thought so. We also know that working on fitness isn’t a six-week deal. Though it’s a great motivator to get fit for swimsuit season, healthy living is a sustainable lifestyle choice that dramatically benefits your productivity, mental health and overall self-confidence when you commit long-term. We hope these seasonal circuits are just the first step in your fitness journey because the Trojan team can’t wait to come along for the ride to your full potential.