Andries Lodder biokineticist in Fourways
Bio4Me biokineticist practice in Fourways
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Home-style HIIT workout.

Posted on April 6th, 2021 by Andries Lodder

By Sean Pickup

“These workouts are designed for individuals that are currently physically active and not for those who are inexperienced in these kind of high intensity exercises. If you are at risk, it is advisable to get clearance from your doctor before engaging in these types of high intensity workouts.”

Bored of always doing the same form of exercise? Don’t feel like going for that early morning lonely run? Why not try something new? Why not try some high intensity cross training?

High intensity cross training is a form of strength and conditioning exercise which is made up of many different functional movements performed at high intensities.

The good news is that you don’t have to join a local gym in order to do these kinds of workouts. You can do it from the comfort of your own home. All you need are every day items lying around your house like a broomstick, water bottles and some sort of chair. Most at home cross training workouts don’t require any kind of equipment at all and instead rely completely on bodyweight movements.

The basic theory behind the workouts done at home is using standard functional movements you would see in the gym like squats, lunges or shoulder press, and doing them at a much higher intensity. Although the weights are light, the high repetitions make the workouts just as difficult.

High intensity cross training workouts are usually prescribed as a lot of exercises performed one after the other and then repeated for a certain number of sets. Some examples of at home workouts are as follows:

Workout 1:

7 Rounds:

7 Burpees
7 Air Squats
7 Push ups
7 Jumping Lunges
7 Crunches

Workout 2:
100 Mountain Climbers
90 Air Squats
80 Jumping Jacks
70 Chair Dips
60 Static Lunges
50 Broom Squat Shoulder Press
40 Russian Twists
30 Push ups
20 Crunches
10 Burpees

Workout 3:

Three 7-Minute AMRAP (As Many Reps As Possible)


Push Ups x10
Squat Jumps x15
Crunches x20


Shoulder Taps x20
Mountain Climbers x20
Static Lunges x20


Burpees x10
Bag/Bottle Swings x10
Up Up Down Downs x20

Rest for 2 minutes before starting the next round.

Try and do any of these workouts 2-3 times a week and focus on keeping your form correct in order to avoid injury. Focus on starting slowly and progressing as you feel stronger. As you get fitter, the more you will be able to do, so don’t beat yourself up for not finishing a workout.

For help with injuries attained from high intensity cross training or any guidance on form correction, please do not hesitate to contact us.

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At home stretching

Posted on March 23rd, 2021 by Andries Lodder

By Daniel Sauer

Working from home still? Feeling stiff at your desk? Well, there is a simple, quick, and efficient solution: Stretch!

Why should I stretch you may ask? Well, stretching keeps the muscles flexible, strong, and healthy, and we need that flexibility to maintain a range of motion in the joints. Without it, the muscles shorten and become tight. Then, when you call on the muscles for activity, they are weak and unable to extend all the way. That puts you at risk for joint pain, strains, and muscle damage.

For example, sitting in a chair all day results in tight hamstrings in the back of the thigh. That can make it harder to extend your leg or straighten your knee all the way, which inhibits walking.

What are the key benefits of daily stretching is often the next question one may ask. Here are just a few of the benefits of adding stretches into your daily routine:

  • Reduces Pain and discomfort
  • Increases one’s flexibility and range of motion.
  • Improves your posture.
  • Decreases your risk of injury or pain.
  • Stress Management
  • Reduces Tension Headaches
  • Increases your blood flow to your muscles.
  • Improves your overall performance in your daily activities.

What stretches can I do daily? [Hold each stretch for 20 Seconds per side; It will only take 6 minutes of your day!]

1. Calf stretch
2. Hamstring stretch
3. Gluteal stretch
4. Hip flexor and quadriceps stretch
5. Back stretch
6. Neck stretch
7. Pectoral stretch

If you need assistance with any stretches or at home workouts contact us now and let us help you.

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Quarantine home workout

Posted on March 11th, 2021 by Andries Lodder

By Nicole Harran

Keeping physically active is a very good way to de-stress and keep the immune system going strong. Staying motivated when trying to exercise from home can be the challenging part and so we will send out some programs this month to help you get to where you need to be.

Quarantine Strength training

Starting with a brisk warm-up is always advice to get the blood flowing and muscles warm to prevent any injuries. A 5 min walk around the house, jogging on the spot or some jumping jacks for 3-5 minutes will get that heart pumping and you ready for your workout.

Lower body workout

Upper body workout

Core workout

For any other training or rehabilitation advice, please do not hesitate to contact us. We have plenty to offer:group sessions, individual sessions, rehabilitation, weight loss, general conditioning and many other training aspects.

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Return to exercise after COVID-19

Posted on March 1st, 2021 by Andries Lodder

By Nicole Harran

As we are all aware COVID-19 is affecting every individual differently and everyone’s return to activity can vary.

The American College of Sports Medicine along with various other institutes have developed guidelines on returning to activity.

The guidelines have been split up into 5 phases.

  1. Phase 1: Preparation for return to exercise.
  2. Phase 2: Low intensity activity.
  3. Phase 3: Moderate intensity aerobic and strength challenge.
  4. Phase 4: Moderate intensity aerobic and strength challenge with co-ordination and functional skills.
  5. Phase 5: Return to regular exercise.
Phase 1:

Breathing exercises, flexibility/stretching , balancing and gentle walking all form part of our baseline return to exercise.

Phase 2:

A somewhat more intense walk, gentle body weight functional exercises and continued stretching and flexibility.

Phase 3:

Brisk walking or any exercise that increases the heart rate. Adding some more resistance training in to your day or sessions.

Phase 4:

Moderate intensity exercises described above. Adding in some progressive functional exercises and light weight training.

Phase 5:

Return to regular physical activity.

If you have had COVID-19 and are struggling with returning to physical activity and daily activities, contact us for help and guidance towards a safe recovery!

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Discovery Vitality Wellness Day – The Campus Bryanston

Posted on February 10th, 2021 by Andries Lodder

Discovery Vitality Wellness Day – Killarney Country Club

Posted on February 10th, 2021 by Andries Lodder

Discovery Vitality Wellness Day Killarney Country Club

Strength Training for Weight Loss

Posted on January 28th, 2021 by Andries Lodder

By Sean Pickup

Full body exercises that engage large muscle groups as well as your core are ideal.

Many people think that strength training is only done by people that want to gain large amounts of muscle and get strong. Strength training does help with increasing muscular strength but what a lot of people don’t know is that it is also a great form of training to help with weight loss.

Cardiovascular exercise like running and cycling are often the go-to form of exercise for people wanting to lose weight. This type of training is indeed effective for fat loss but it also decreases muscle size which can lead to muscles becoming weaker. You may even feel like you have lost more weight because muscle is much heavier than fat. Adding resistance or strength training to an exercise program will be beneficial for fat loss while increasing muscular size and strength. 

This body fat reduction happens due to phenomenon called Excess Post-Exercise Oxygen Consumption (EPOC).

How EPOC works:

  • Your body requires more energy when exercising in comparison to resting.
  • This energy is provided to your muscles when your body breaks down fats and carbohydrates which are stored in the muscles, liver and other fatty tissues
  • More vigorous exercise requires more energy which in turn means more fat and carbohydrates need to be broken down.
  • EPOC helps the muscles recover after exercise by keeping oxygen consumption elevated and restoring those muscles to their resting state. 
Burpees increase the heart rate very quickly which results in an increase in the effects of EPOC.
Burpees are a great exercise that can be done to increase both muscular and cardiovascular strength.

EPOC is determined by the type, length and intensity of the exercise. Longer, more intense exercise using large muscle groups done at an intensity close to fatigue will result in a longer lasting EPOC. 

Forms of exercise that will increase the duration of EPOC:

  • High Intensity Interval Training (HIIT) – HIIT training is associated with a higher level of fatigue which means the body requires more oxygen in order to recover fully and replenish depleted energy stores.
    • A great example of a high intensity exercise is a box jump.
  • Resistance training – increases ones Basal Metabolic Rate (BMR) which is simply the number of calories a person burns while at rest. An increase is muscle size leads to an increase in BMR which then leads to more sustained fat loss over time
    • Weighted lunges are a great example of a resistance exercise which can increase muscle strength and size.
  • Strength training – uses large muscle groups, cover two or more joints and use full body exercises. This is to ensure that the whole body is constantly engaged which increases muscle size and in turn increases BMR.
    • Body weight exercises like pull ups can greatly improve overall strength. These can be done with or without the assistance of elastic bands for beginners.
Cardiovascular exercise cannot be ignored as it is important to maintain both cardiac and respiratory health.

Cardiovascular exercise is still an incredibly important part of any exercise program due to the positive impact it has on both cardiac and respiratory health. That is why the ideal exercise program incorporates both resistance and cardio exercise in order to achieve the best results possible.

(David R Clark, 2020)

For training advice, one on one training or group training sessions – contact us now.

Staying Healthy during lockdown

Posted on January 20th, 2021 by Andries Lodder

As we are all very aware, 2020 and the start of 2021 has been nothing next to normal and COVID-19 pandemic has tuned a lot of peoples’ worlds upside down.

We as BIOKINETICISTS are involved in helping people improve certain aspects of their lives.

These areas include:
  • overcoming and preventing injuries
  • managing chronic conditions and illness
  • maintaining and improving fitness
  • weight management
  • general well-being and now COVID-19 prevention through physcial activity

It is something new to us and we are tackling it head on to try and keep a healthy and positive population.

Exercise can help assist in a variety of immune functions. For the body to function optimally, its vital organs need to be working in pristine condition.

Guidelines for exercise during COVID-19

Exercising is one of the only things we can physically take charge of to try and prevent contracting COVID-19 or to help our bodies fight the disease.

Remembering that caution should be taken when exercising not to over-do it and compromise the immune system further.

  • 150+ minutes of moderate intensity exercise, and 75+ minutes of vigorous intensity exercise a week.
  • 2-3 strength and resistance training sessions should be included, as well as 2-3 flexibility sessions
  • aim to do 5000-10000 steps per day

How does exercise help the immune system?

The human heart is the bodies centre of life and without it working optimally the bodies condition will begin to deteriorate.

  • As the blood circulates around the body, it is responsible for supplying oxygen and nutrients to the tissues as well as removing carbon dioxide and waste products from the body.
  • Just like any other muscle, exercise can increase the efficiency of the heart, strengthening the force of the hearts muscular contractions and inevitably increasing the perfusion of the tissues and organs with blood.
  • Increased blood flow around the body improves the body’s oxygen levels, reducing the risk of heart related diseases and creating a better environment around the body as a whole.

Not only does exercise improve your bodies immune system protecting you from everyday viruses and bacteria, but its benefits also extend across a variety of medical conditions and chronic diseases.

If you have had COVID-19 and are looking to get back into exercise, it is highly recommended to do so carefully and with supervision.

Many individuals are struggling with their hearts after having COVID-19 and having someone there who understand the human body and exercising parameters is highly beneficial.

For those wanting to try stay fit and healthy, contact us now for help and guidance.

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Lockdown Core Training

Posted on April 22nd, 2020 by Andries Lodder

If you’ve been wanting to try improve your core strength but just cant get around to it due to lack of time, energy or motivation, what better time is there than now. Lockdown is your time to shine.

Pilates is a great way to do this. It is a form of low-impact exercise which aims to strengthen the entire body, improve postural alignment and flexibility. When engaging in pilates exercises, we focus on mind body connection to receive maximum benefit.

What to focus on

There are two basic rules when performing pilates exercises to ensure you are executing correctly.

  • Breathing – try focusing on your breathing during your pilates session. The correct breathing technique will allow you to contract the core correctly, ensuring the load is place on the core and not your back for instance.

So the secret to correct breathing is to think about moving slow and controlled, exhaling whenever you are moving, pausing and holding a movement when you inhale.

  • Keep the core tight – to ensure your core is tight throughout the whole movement, you want to keep the lower back in contact with the floor AT ALL TIMES!

For some feedback, place something thin under your lower back (a sleeve from a top/ theraband) and tie the other end to something that will pull on it, so if you do let you back come off the floor it will pull out from under you.

Beginners pilates program

2 -4 rounds of the following:

10 x chest lifts

  • Laying on your back, knees bent and hands behind the head to support back.
  • Push the lower back into the floor, keeping contact throughout the movement, crunch up with the chest to look through the thighs.

10 x single leg chest lifts

  • In the same position and movement as the crunch
  • When crunching up you will simultaneously bring one leg up towards the chest, keeping the knee bent at 90 degrees.
  • When lowering the chest back to the floor, lower the leg to the floor, tapping the heel and back up (repeat all reps on one said and then swap) 

5 x 10 sec chest lifts hold legs at 90 degrees

  • Assuming a crunch positio
  • Lift one leg at a time to get both legs bent to 90 degrees at the hips and knees
  • Hold this position for 10 seconds
  • Return to start by lowering one leg at a time to the floor.

10 x chest lifts legs at 90 degrees

  • Assume crunch hold position
  • Keeping the legs in the air,
  • The upper body performs a crunch motion
  • Keep lower back contact with the floor at all times.

5 x 10 sec chest lifts hold legs straight up

  • Assume chest lift hold position
  • From here you are going to straighten then legs up towards the ceiling
  • Holding for 10 seconds and returning to start.

10 x chest lifts hold heel taps

  • Starting in a chest lift position
  • Keeping the trunk and upper body as still as possible, extending from the hip slow and controlled, tap one heel down to the floor, alternating legs.

10 x chest lifts with rotation

  • In a chest lift position
  • Rotate from the trunk (like squeezing out a wet towel) hold for a second and return back to the middle.
  • Without resting alternate sides for the required reps.

We hope your core is now on fire!!!

Don’t hesitate to get in contact with us if you have any questions!

At Home Body Weight Workout

Posted on April 6th, 2020 by Andries Lodder

All you need for this workout is a open space and a stable chair

Warm up:

  • Do 3 rounds of the following
  • Wall squats x 10
    • Stand with toes as close to wall as possible
    • Feet just wider then hip width apart, with toes pointing outwards
    • Hands above the head in a V position
    • Keep head straight, do not look to the side or down
    • In this position, squat as far down as possible without lifting the heels or falling backwards
    • Return to starting position
  • Step throughs x 10
    • Start in a push up position
    • Step through with the right leg, placing the right foot next to or as close as possible to the right hand
    • Keep the left leg as straight as possible
    • In this position bounce the hips lightly up and down
    • Return right leg to starting position
    • Repeat on the left side
  • Pelvic Bridges x 10
    • Lying on your back, with your hands at your side and knees bent
    • Push the hips up to the ceiling as high as you can
    • Push through your heels
    • Lower the hips back down
    • Repeat
    • If this exercise is to easy it can be done single leg


  • Sit to stands
    • Standing in front of a chair, feet hip width apart, hands out in front of you
    • Slowly lower hips down to the chair
    • Either sit on the chair or just lightly tap it
    • Then push through the heels and stand back up
    • x15
  • Tricep dips
    • Place hands on the edge of chair
    • Move body weight forwards off the chair, the legs can either be bent or straight depending on your level of strength (Bent is easier)
    • Bend the elbows and lower the hips towards the floor
    • Keep the back flat and close to the chair
    • Push back up through the palms
    • x 15
  • Lunge
    • Place the hands of the hips and start with feet hip width apart
    • Step forward on one leg, bending the back knee towards the floor
    • Keep the front heel flat on the floor and push weight through it
    • Push back up and bring that leg back to starting position
    • Repeat with other leg
    • x 10 per leg
  • Push ups
    • Start in a push up position with hands directly under the shoulder
    • Can either do this exercise on the toes at the back or on the knees depending on your strength (Knees are easier)
    • It can also be done with the hands on the chair (easiest ) or with the feet on the chair (hardest)
    • Bend the elbows, taking the chest down towards the ground
    • Push back up to straight arms
    • x 10
  • Step ups
    • Standing in front of the chair
    • Step up onto the chair with one leg, pushing through the heel of the working leg
    • Step back down
    • x 10 reps per leg

This is a very simple example of a at home body weight workout. To make things harder you can increase the reps or the number of sets that you do. You can also add in a cardio exercise, such as mountain climbers, between the exercises to bring the heart rate up.

Contact us here if you would like any more information, or a personalized program!