Tag Archive | "holding"

Walking-lunge-with-twist

Walking lunge with twist

How to:
Holding a medicine ball in your hands, elbows by your sides, take one large step forward into a lunge position.

Watch that your knee is at a 90 degree angle and the weight of your body is toward your front knee.

Hold the lunge position, contract your abs and rotate your torso to the same side as your front leg.

Your arms and medicine ball should turn with your torso until they are in line with your side.

Rotate back to the centre as you stand up and bring your arms back in front of you.

Credit:

Walking lunge with twist

Posted in Aerobics, Exercises, Fitness Equipment, Personal Fitness Training, Training Methods, Weight loss, Weight TrainingComments Off on Walking lunge with twist

Barbell Workout

Strong is sexy! Sometimes big heavy metal weights can be a little bit daunting, but combining weight training into your workout will help you burn more calories and tone your body. So bust your fears, check out this barbell workout to get summer ready!

How to do it: Perform 8-10 reps of each move one after the other in a circuit, resting between sets if you need to. Once a circuit is complete, return to the start and repeat. Keep going until you’ve reached the time recommended for your level.

Beginner: 10 mins

Intermediate: 15 mins

Advanced: 20 mins

Squat (Areas trained: Glutes, Quads, Hamstrings, Calves)

Technique

–       Holding the barbell resting on your shoulder muscles, stand with your feet shoulder-width apart

–       Bend your knees and hips to lower your body until the tops of your thighs are parallel to the floor

–       Reverse the position, extending your hips and knees to return to the start position.

Romanian Deadlift (Areas trained: Hamstrings, Lower back, Glutes)

Technique

–       Hold the bar with an overhand grip approximately shoulder-width (your thumbs should brush the outside of your thighs)

–       Place your feet approximately hip-width apart, with knees soft and your feet straight ahead

–       Maintaining a flat back position, bend forward at the hips, lowering the bar towards the floor

–       Reverse the position, extend your hips and return to the start position

Hip Thrust (Areas trained: Glutes, Hamstrings, Core)

Technique

–       Set up with your shoulder blades in with the bend an holding a barbell to your hips.

–       Place your feet close to your bottom, so that at the top of the hip thrust, your calves are at 90 degrees to the floor

–       Drive through your heels and focus on using your glutes to pish your hips straight up. Finish with your hips as high as possible while maintaining a neutral spine.

–       Lower; repeat.

Link:

Barbell Workout

Posted in Exercises, Fitness Equipment, Nutrition, Weight loss, Weight TrainingComments Off on Barbell Workout

HIIT: the most efficient way to exercise?

What do you get if you mix giant ropes, friendly competition and a heart-pumping workout? Answer: Whipped!

It’s easy to get bored of treadmills, cross-trainers and slogging it out on your own in the gym. So a class that mixes effective results, competition and a fresh element is a welcome relief to an already busy day. Using battle ropes, that are more tug of war than skip in the park, Whipped!, is an exciting new circuit class at high-end London gym Equinox, bringing together the best elements of high intensity circuits, ramping up your cardio capacity while blasting fat (yey!) and using a great range of equipment.

The background

The HIIT class is designed to get your heart rate soaring to burn fat while sculpting you from head to toe in the most time-efficient way. Our instructor Rory explained that, unlike steady state workouts, intense bursts of exercise help put your fat loss in the fast lane. Sounds good, right? So if you want to change your body for the better, the Whipped! class is the perfect place to start.

You work to your body’s maximum capacity in 30 seconds, doing as many reps, using good form, as you can and then have a quick rest. The circuit is cleverly designed so you work a different muscle group with each exercise, and simultaneously push your fitness to its limit.

The class

Rory led a dynamic warm-up involving a quick jog around the room, followed by exercises like high knees and jumping jacks.
We were then paired up and allocated a fitness station. As usual in circuits, each pair circled the room in a clockwise direction, performing high-octane exercises at each station for 30 seconds before moving to the next exercise. By the end of the class, we’d visited each station four times.

My partner and I began in plank position on our forearms, pushing up onto our hands. The aim was to do these plank transfers as many times as possible within 30 seconds.
Next, we moved to the battle ropes, which posed the biggest challenge of all the exercises. Holding a rope in each hand, we slammed them to the ground, making small rippling waves, and swung them from side to side.
This was followed by a whole host of exhausting moves, from V-sits holding a 3kg dumbbell to barbell rows while wobbling on a BOSU ball. The class ended with another speedy jog around the room, followed by a series of stretches to ease our shaking muscles.

Louise’s verdict

If you’re bored of the same old workouts, this class is brilliant. Yes, it’s punishing, but the fact that the HIIT exercises are short and sharp is a big draw. Our trainer was a great motivator and helped spur us on – even when our arms felt like they were about to fall off! There’s no denying the class is challenging but it’s also fun and there’s no risk of getting bored. We’ll be back!

AT A GLANCE
 

What’s the concept? A high-intensity 45-minute circuit using battle ropes, the ViPR, BOSU balls and hand weights.

How much is it? The class is only open to members of Equinox. Monthly membership is £180.

Where can I get more info? Visit equinox.com/clubs/Kensington.

Difficulty? Whipped! is aimed at all fitness levels, but steel your nerves for
a tough session!

Subscribe to Women’s Fitness and get three issues for just £1!

Link to article:

HIIT: the most efficient way to exercise?

Posted in Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on HIIT: the most efficient way to exercise?


Paige Hathaway

5 hours 19 minutes ago

This is how sad I look when I run out of pizza. 😭😝

Paige Hathaway

16 hours 17 minutes ago

It was in the way she laughed.. that lit up the world.... or someone just told me their best knock knock joke... either one. 🤷‍♀️😝

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