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Image samly-abs-plank.jpg

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 plankLie on a flat surface.

Position hands directly under shoulders and legs, shoulder-width apart

 

2. Mountain climbers

For the next 30 seconds, incorporate spider mountain climbers, alternating movements on each side with the knee to elbow, back into the straight-arm plank for a total of one minute. Rest for 30 seconds and repeat 3 times.

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samly-abs-medballcrunch2.jpg

 

3. Medicine ball crunches

Start with feet on the floor at a 90-degree angle. Lean back onto tailbone and lift feet off the floor at 45 degrees. Hold a 4 kg medicine ball at your chest. With knees bent and toes pointed upwards, extend arms with the medicine ball while bringing the knees towards the chest.

Keeping the abdominal muscles contracted, bring the medicine ball back to chest and extend the legs without letting your feet touch the ground. Stay in that position and preform a Russian twist with the medicine ball for weighted resistance.

Twist core with medicine ball from side to side. Keep legs as steady as possible while twisting without touching the floor. Do this as one motion for one minute, rest for 30 seconds, repeat 3 times.

 

samly-abs-highknees.jpg

 

4. High knees

Standing on a flat surface with feet hip-width apart, comfortably jump on one foot, lifting your knees as high as possible. Let arms flow with the motion of the opposite knee. Alternate legs for one minute at maximum speed and drop to the floor into the straight-arm plank. Perform spider mountain climbers for one minute, alternating movements on each side with the knee to elbow, back into the straight-arm plank. Rest for 30 seconds and repeat 3 times.

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15-minute ab workout

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8 exercises for a Brazilian butt!

Want a gorgeous, toned bum? Here are the best exercises for your glutes and thighs.Donkey kicksStarting on your hands and knees, keeping your core tight and back flat, raise 1 leg and keeping knee at 90 degrees.

Push that leg as high as you can in the air and lower back down, repeat for 12 reps, then switch legs.Aim for 4 sets of 12 reps.

Adductor squats

WH&F Head Trainer Nikki Fogden-Moore demonstrates adductor squats with single dumbbell.

Start: Feet stance is wider than hip width; keep your back straight and arms locked with the dumbbell in the middle.

Lower your body weight into a squat then hold before your rise back to the start position.

Aim for 10 to 12 reps.

Glute bridges

Reps: 12 reps each exercise

A two-part exercise, starting with glute bridges.Lying on your back with your knees bent and feet flat on the floor, place the weight on your pelvic area.

Keeping your core tight, rise your hips up off the floor and thrust them as high into the air as you can, squeezing your butt at the top. Keep shoulders on the ground.

Lower hips back down, but do not touch butt to the floor. That is one rep.Perform one set of 12 reps, then immediately switch positions for Donkey Kicks.

Kettlebell mountain climbers

How to: Get in push-up position with each hand on a kettlebell, feet hip-distance apart.

Bracing your core and keeping hips down in line with the rest of your body, drive one knee as high as you can in towards your chest.

Return, switch legs and repeat for number of reps.

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8 exercises for a Brazilian butt!

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Paige Hathaway

13 hours 25 minutes ago

F45 update! ✨💪🏼 So guys, I am excited to share my amazing experience with F45 Training so far! After feeling the positive energy and upbeat vibe of this fitness community, I knew I had found my new home. If you are looking for a workout program that delivers, THIS IS IT!!
F45 Training #f45 #f45training #fitfam

Paige Hathaway

1 day 11 hours ago

If kissing burns 6 calories per minute....
How many calories do you think laughing burns? 🤔

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