Archive for the ‘Fitness’ Category:

How to make the most of beach circuits and boot camps

  Take a breather from the gym and head outdoors for a beach circuit of boot camp in the summer! Angelique Tagaroulias explores the benefits of these sweat-creating activities.        The benefits of outdoor training “Circuit training is an excellent way to frame your workouts regardless of whether you are working to time (i.e. 30 seconds on, 10 seconds off) or reps (i.e. 8–12 reps),” says personal trainer and owner of Flow Athletic Ben Lucas. “You can tailor a circuit workout to suit your needs whether you want to work on your heart rate and endurance, or a
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Alexa Towersey's resistance training workout

Resistance training targets the full body with particular emphasis on the posterior chain and core for both strength and physique shape and allows you to work towards YOUR own objective by having targeted options with both your rep range and load.       It also provides exercises designed to challenge your grip, in addition to providing some of the progressions needed to achieve a pull-up. The HIIT component is representative of Jenna’s ALL IN program. It is designed to challenge your strength, power, coordination and overall fitness, with the metabolic requirement of high reps, moderate load and minimal rest
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Strength building core finisher workout

  A strong core will support everything else you do, but when most people think of core they only think of abs. Head trainer Alexa Towersey and Jenna Douros show us how to build up your core.          The core includes all of the abs (deep and superficial) in addition to the muscles of the hips and lower back. These four exercises are designed to target as much of the core as possible. When combined with the flexion, extension and rotation exercises in the DB Complex and HIIT workout, you have a very comprehensive workout plan. Where
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Jenna Douros' HIIT workout sampler

  Designed to get your heart rate high and burn max calories this HIIT circuit by Jenna Douros will also help you improve your muscle endurance and cardiovascular fitness.           It requires only your body weight, so you can perform the workout literally anywhere. Complete all exercises back-to-back, as quickly as possible, with only transition time as rest. At the end of the round, rest for 30 to 90 seconds. Complete 2 to 5 rounds. Kick-sits x 20             Start in a bear position, hands directly under shoulders and elbows/knees hovering
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Strengthening shoulder workout

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.   The why   This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar and the plate help vary the muscles used and make the workout convenient to do almost anywhere. With today’s busy schedules, it’s crucial to have at-home options that save a trip to the gym. The do Complete 12 reps of each exercise one after the
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Full body resistance band workout

Give your whole body a strength and cardio workout in one with Ashley Azevedo’s resistance band workout. The workout Circuit training simply means performing exercises back to back with little to no rest in between. Its elevator pitch is maximum perks in minimum time. Due to the fast-paced nature of circuit training, it elevates heart rate and couples cardio and strength training. Even if you’re solely a weights girl, resistance bands are a great way to keep your body guessing and prevent plateaus. The resistance, reps and number of circuits can all be varied to meet your goals and fitness
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5 equipment free exercises to tone your upper body

If you don’t have access to a gym, there are many ways you can get your daily workout in. Start off with our list of five upper body exercises.  Clap push up   Choose your appropriate option for the clap push-up depending on your fitness and strength ability. These can be done on either your toes, knees or eliminate the clap altogether and just keep it a simple push-up.  Start in a plank position and use your arms to lower your chest towards to floor – a nice deep push-up will get great results. Push your chest back up as you would
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Top 3 training tips by Alexa Towersey

  September cover model and celebrity trainer Alexa Towersey shares her top training methods to burn fat and tone.   1. Resistance Training:  Combine four compound exercises in one giant set:   8–10 x Barbell Back Squats »8–10 x Barbell Bent-Over Rows »8–10 x Deadlifts »6–8 x Pull-ups  »24 x Barbell Walking Lunges TIP: Rest for 2 minutes between rounds and complete 3 to 5 rounds 2. HIIT Training: I like 400m sprint repeats the best.  Start with 5 to 7 and increase each week. 60 to 90 seconds rest between.  TIP: Don’t do these on the same day as your
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Lower-body booty circuit

  Combine these three micro workouts to form a lower-body workout that’ll have you working up a sweat.   THE WORKOUT 5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises. 5 Burpees // 20 Kneeling Banded Hip Thrust // 5 Burpees // 20 Knee to Squat Jump (10 on each leg) // 5 Burpees // 30 Standing Hip Abductions (15 on each leg). Workout by Kyla Gagnon Photography by Jesse Hlady Kneeling banded hip thrust   Placing the band just above your knees, kneel down on a soft surface, toes together and knees apart.
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The benefits of plyometric exercises

  Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session. “The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland. “They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.” Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to
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