Archive for the ‘Fitness’ Category:

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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Crank up your core strength with plank variations

Boost your results with these plank variations by Holly Barker. Side plank with knee touch Elevate your side plank by dropping your top elbow and raising your top knee towards each other. Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.   Basic plank with mountain climber Elevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow. Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.   Looking for
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5 moves for strong abs

Take your ab workouts to the next level with this 5-move midriff workout by WH&F trainer Nichelle Laus.      One of the keys to a great physique is good posture and a toned midsection. Strong abdominal muscles will give you the necessary stamina you need to maintain proper form in your workouts and help you maintain the posture you desire in your daily activities. This abdominal circuit, when coupled with nutritious food choices, will trim your waistline and define your midsection.  For a full-time four or six pack, perform the following five exercises twice a week for four weeks.
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Basic boxing guide

Boxing can be integrated into various exercise genres including cardio, HIIT,plyometric, reflex training and stamina training. Reap the benefits of this all-rounder with Tiffanee Cook, Boxing Trainer from Fightfit Boxing Centre’s boxing basics. It is important that before starting a boxing workout, your body, joints and muscles are nice and warm. The best way to do this is a boxing-specific warm-up: e.g. shadow-boxing.   When shadow-boxing, make sure you move around, keeping your boxing stance with light feet; remember to “float like a butterfly”. As you do this, throw punches such as jabs, crosses and hooks. Start slowly and pick
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4 HIIT workouts to try now

  So you want to be one of those super-fit (and perky) people? Set a goal and time frame and train using these HIIT workouts. High-intensity interval training (HIIT) involves alternating short periods of intense anaerobic exercise with active recovery sessions. These short, intense workouts burn high levels of calories and improve athletic capacity.  How: Try the following routine over two to four weeks and complete two times per week. Make sure you record whether you reached the program goal or not.  a.Workout 1: Incline sprints (lvl 35) 30-second maximal output then drop incline and actively recover for 2 min
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3 ways to target your core

  Sculpt your core with this efficient core workout by Kayla Gagnon.  The workout   Using a timer set for 30 seconds of work and 10 to 15 seconds of rest 3 to 4 rounds of each move  1. Side plank hip dips       Hold yourself up in a side plank (either from the knees or toes) Using control, lower the bottom hip to the floor with an inhale. As you exhale, push the hips back up to the ceiling.        2. Plank pike-up     Begin in a plank position with elbows and toes on the
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4-week full body circuit by Nichelle Laus

  Work up a sweat, tone and sculpt with this four-week total body workout by WH&F trainer Nichelle Laus.  The workout:   The following circuit can be performed three days per week, on Monday, Wednesday and Friday. On the other days between (Tuesday and Thursday) perform moderate cardio for 20 minutes.     Week 1:  Perform 2–3 sets of the circuit with 1 minute in between exercises.   Week 2: Perform 3–4 sets of the circuit with 1 minute in between exercises.   Week 3:  Perform 3–4 sets of the circuit with 30 seconds in between exercises.   Week 4:
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8 move booty workout

  Shape, tighten and lift your butt in just eight moves with this focused resistance workout from fitness model Janine Horsley.  Warm-up (not pictured)   This dynamic warm-up will prepare your body for key moves. Consider it an investment. 2–3 minutes: (20 seconds each) Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and legs in a marching position. Perform jumping marches by jumping in sequence with arms and legs forward and back. THE WORKOUT 1. Dumbbell step ups (7
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Core blast with Tiffiny Hall

Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall. GEAR: none! GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!) 1. V-snap to push-up with a sexy roll What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right? » First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no
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Medicine ball workout

Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone.  Images by Dave Laus. Complete this routine as a timed circuit or do five rounds (20 reps each exercise).  The gist: A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material.  Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed
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