Archive for the ‘Fitness’ Category:

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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Booty-building with trainer Tahlia Seinor

  Activate your glutes with this booty-building workout by Tahlia Seinor.  Given the glutes’ lack of use during our day-to-day life, Seinor suggests working them every time you are in the gym – either in isolation or as part of your leg training or full body workout of that day. “My girls are also instructed to complete sets of glute bridges every night before bed,” says Seinor. “If you don’t use it, you lose it. But also be sure to listen to your body and never overdo it.” Seinor suggests varying your training to ensure all areas of the glute
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Sculpting full upper-body workout by Marcie King

  This full upper-body workout targets abs from every angle while sculpting arms, back and chest.     Frequency Two to three days per week. The rules Perform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday). There is no rest between paired exercises. Once you have completed the pair, you will have a 30 to 60-second rest and move to the next pair of exercises. Repeat until you’ve completed all exercises.  Words/workout: Marcie King (pictured) Photography: Jamie Watling // jamiewatlingphotography.com // @jamiewatling       Kettlebell swing       ANTERIOR, MIDDLE DELTS, QUADS
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How to use your resistance bands for recovery and toning

  You’ll be suprised at how resistance bands can come in handy when it comes to activation, recovery and toning. Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes. “Resistance bands are great for rehabilitation from injury as they don’t load the spine or put pressure on the joints to the same extent as heavy weights,” says elite trainer of over 15 years Matthew Strickland. “When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery
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15-minute ab workout

Want a strong core? Add this high-energy workout to your workouts and boost fat loss, muscle gain and strength. All you need is 15 minutes two to three times a week and a medicine ball.  Words/workout: Sam Ly (pictured)  Photography: Jamie Watling  1. Straight-arm plank Lie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart. Stay on the balls of toes and push the body off the ground into a push-up position. Keep head forward and spine neutral as you contract the core, keeping stomach tight, and hold for 30 seconds.       2. Mountain climbers
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Dynamic warm up routine

Warm up your muscles with September cover model Alexa Towersey’s favourite warm up sequence. Overhead Reverse Lunge x 10 Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.   Alexa always incorporates a structured dynamic warm-up before every training session. It’s the perfect opportunity to prime the nervous system and prepare the muscles, reinforce correct movement patterns and identify and address any structural imbalances
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