Archive for the ‘Fitness’ Category:

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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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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