Tag: Health


Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

 

 

Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction. 

Palm Trees (30 secs x 3)

 

sinead-palmtrees.jpg

 

Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

 



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As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game! 

 

 

Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results. 

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape. 

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

 

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

 

Photography: Adam McGrath Hcreations photography

 

Roll-ups (inverted burpee)

 

jennadouros_Rollup.jpg

 

Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

 



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Gear: nada

Go: 20 seconds’ work, 10 seconds’ rest, 4-6 rounds (push yourself!)

 

Words/workout: Tiffiny Hall (pictured)

Photography: Future Pictures

1. Jab, cross punches

It’s the ol’ one-two! You can make this one a bit trickier with some hand weights if you’re up for the challenge. Don’t have any weights? Yeah, you do! Just use weighted balls, water bottles or soup cans. 

» Stand side on with your guard up (elbows close to your body and fists protecting your chin).

» Perform a quick jab with your front arm and follow up with a cross punch with your back arm. Keep em coming!

» Remember to roll your shoulders through the movement too to get your abs involved.

NEXT: Speed skipping – with or without a rope



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The rules:

Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight. 

Superset 1

Squat with wide stance x20 + Stable lunges x15 per leg

4 rounds

 

Do 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes. 

After your 20 squats, do 15 stable lunges with your right leg starting in front. Then switch sides.  Make sure your knee dosn’t come over your toes and keep your weight in the middle. Do not lean forward. Switch starting leg on next set.

legday-stablelunges.jpg

After your first round of squats and lunges, rest for one minute. Repeat four times.

 

Words/workout: Janni Hussi (@jannihussi) 

Photography: James Patrick

 

 



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Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.

 

Words/workout: Claudia Jovanovski (pictured)

Photography: James Patrick

 

Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types. 

Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits. 

According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition. 

The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training. 

In tri-sets, the usual rest period between sets is used to complete a set of another move.

Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).

You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.

The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains. 

While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals. 

For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue). 

This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.

On your marks, get set…

1. Russian kettlebell swing

 

 

 

Targets: quads, glutes, hamstrings, calves, abs

Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.

Step 2-Bend your hips back until the bell is between and behind your legs.

Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going. 

Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.

 



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This total body workout is as much about balance and coordination training as it is about building strength. This means you not only train the whole body, but you also make your entire body a stronger and more cohesively functioning machine. Try to put as much power as you can behind each compound movement to get your heart pumping.

 

Words/workout: Brooke Stacey (pictured)

Photography: James Patrick

 

Perform each exercise for 3 sets of 10 to 12 reps in each set (or on each leg).

Step-Up with overhead press

powerworkout-brooke-overhead.jpg

 

1.Stand on the floor behind your step with weights held at your sides.

2. Step right foot on to bench and squeeze glute of back leg as it lifts behind you. While body is lifting up, press weights overhead.

3.  Step down to start position and lower weights back to sides. Switch feet and repeat.

NEXT: Walking Lunge with Bicep Curl

 



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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 to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility. 

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list: 

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week’s progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times. 

For Week 4: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times. 

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.

teresaworkout.jpg

Hit NEXT for the workout



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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 space between your lower back and the floor. 

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap! 

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn. 

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

 



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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 to 13 kg)

 

3 sets x 12–15 reps (20 seconds’ rest)

 

 

Start movement holding dumbbell at chest level with elbows tucked in. Place one leg on a platform or bench and thrust up on to bench. The key to this movement is pushing off with the opposite toe on the floor before lifting and keeping weight on the heel on the bench when stepping down. Perform all the reps on the one side before switching legs.

 

Words/workout: Janine Horsley (pictured)

Photography: James Patrick 

 



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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: Perform 3–4 sets of the circuit with as little time as possible between exercises.

1. Dumbbel single arm split squat to press

 

Perform 8 reps per leg

Assume a split squat position with your left foot forward. Hold a moderately weighted dumbbell in your right hand. Hold the dumbbell at the height of your right shoulder and brace your core as you descend into the split squat. As you return to the standing position, press the dumbbell overhead. Repeat for the recommended repetitions and then switch your standing position so that your right leg is forward and the dumbbell is in your left hand.

Trainer tip:  The heel of your back foot will not come into contact with the floor. Your weight will be on the ball of your forefoot.

Photos by: Dave Laus 

Workout by: Nichelle Laus

Model: Nichelle Laus



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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.

 



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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.

Gradually increase the number of repetitions you can complete only when you are able to do so with perfect form. 

 

 

Photography: Dave Laus 

Words/workout: Nichelle Laus, WH&F trainer // nichellelaus.com 

 

Model: Tawny Clark

Hair and Makeup: Two Chicks & Some Lipstick

1. Stability ball plank

 

 

Place your forearms in the middle of the stability ball with your feet on the floor, slightly wider than shoulder-width apart. Maintain a straight spine while you brace (tighten) your abdominals and glute muscles. Do not let your shoulder blades shrug or your midsection sag.

Hold the plank position for 30 to 90 seconds. Increase your hold by 10 seconds each workout until you can complete 90 seconds.



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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 x 5 sets 

b. Workout 2: Incline sprints (lvl 35)
45-second maximal output then drop incline and actively recover for 2 min x 5 sets 

c.Workout 3: incline sprints (lvl 35)
45-second maximal output, drop incline and actively recover for 1.5 min x 5 sets 

d. Workout 4: Incline sprints (lvl 35)
45-second maximal output, drop the incline and actively recover for 1 min x 5 sets 

Insider’s tip: Try this instead of long steady-state cardio sessions and watch your fitness levels soar! 

Discover more way to fast-track you fat loss here.

 



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