I’ve designed a fun and challenging routine set to the beat of a great soundtrack, the Wellerman song. It’s time to tap into your strength and endurance as you do these plank variations, all synchronised with the music.
Watch the one-minute video demonstration before diving into the routine. Familiarise yourself with the movements and get ready to conquer the one-minute plank challenge!!
Linda & Armin
Program: The Wellerman Plank Routine
Follow the video, and see if you can do it for the full 1 minute. Do it before or after today’s workout on the app.
Come walk with Linda Kriel in the scenic Wild Coast of the Eastern Cape, one of the most beautiful places in South Africa. A fun and active 4 days of walking, delicious food, some exercising (for those who want to) and lots of laughter. Click here for more information – Wild Coast Hike: 22-26 October 2025
Day 2 – 8 Week Transformation CHALLENGE | Retro-Inspired Body Beat Abs
Join me as we revisit the 90s with a set of ab exercises from the popular Good Morning South Africa’s Body Beat show. This 3-minute routine is not only enjoyable but also ideal for individuals with back problems seeking to engage their core effectively.
This quick 3-minute routine serves as the perfect warm-up for today’s workout on the app.
If the video below isn’t showing up for you , check your internet connection and refresh the page. Otherwise, try Clicking This Link.
Remember, maintaining a healthy weight requires a balanced approach. Exercise alone won’t cut it, be mindful of your diet too! Check out the Eating Plans section on the app for nutritious meal ideas today.
Best regards,
xx Linda & Armin
4 Days Walk | Explore | Eat
An active adventure of hiking, stretching, toning and eating with Linda Kriel & Dr Adriaan
Fitness starts with a strong core. If you spend hours behind a desk and you want to tone your abdominal muscles, get creative and exercise your abdominals wherever you are without even getting out of your chair. All you need is a sturdy chair with a back rest.
Many people struggle with back and neck problems and can’t do the usual abdominal exercises. These seated abdominal exercises are just the thing as you do not use your neck or back muscles.
You can do this exercise for your stomach and waist every day. It also works your thigh muscles:
1) LIFT ONE LEG: Sit with your back against the back of the chair. Abdominals contracted, plus back and shoulders upright. Place your hands behind the backrest to support you. Lift your left leg as you contract your abdominal muscles.
2) LIFT THE SECOND LEG SO THAT BOTH ARE LIFTED: Lift your right leg so that both feet are off the ground and your knees are almost at breast level. Keep your abdominal muscles contracted. Hold the position for 2 seconds before lowering your legs see step 3.
3) FEET RETURN TO THE FLOOR: Now lower both legs simultaneously until your feet touch ground. Repeat the entire exercise: Lift left leg, lift right leg, lower both. Repeat 10 times. This is one set. Rest for 10 seconds and do more sets according to the recommendation below…
How many?
Beginners: 1 set
Intermediate: 3 sets
Advanced: 5 sets
Additional: Lift both legs simultaneously and hold the position for 10-30 seconds. Keep your abdominals tightly contracted!
