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Sweat. Believe. Roar. workout with Sinead Disaya

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)

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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)

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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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Sweat. Believe. Roar. workout with Sinead Disaya

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Jenna Douros’ pyramid shred workout

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)

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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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Jenna Douros’ pyramid shred workout

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Booty blast

Struggling to lose those last few inches? Cheat! This routine slims your thighs and adds definition to your figure.

Women are pre-disposed to lay down fat on their lower body for fertility. The good news is, this fat is not as dangerous for your health as fat around your middle, and the even better news is there are plenty of great exercises to help reduce it.

The following exercises, combined with your cardiovascular workouts, will help lift your bottom, slim your hips and tone and define your thighs.

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Booty blast

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How to tone up your back

Say goodbye to annoying back fat…

Guilty of neglecting your back muscles? You’re not the only one. We often focus mainly on the muscles we see in the mirror and end up completely forgetting about the ones at the back. While our abs may be on point just in time for our summer beach holiday, our back could do with a little work in the gym. However, we’ve got you sorted with the best exercises for toning your back and feeling fantastic, from back to front.

Not only will working on your back boost your overall physique, but it’ll also dramatically improve strength and posture. A clever combination of the right diet plus the back exercises that give you the most bang for your buck will get you on the right path to eliminating excess fat and back pain. These two effective exercises are bound to make you feel strong, powerful and ready to step up your gym game.

Bent-over row

1. Stand with feet hip-width apart, knees bent and upper body leaning forwards from the hips. Keep a flat back.

2. Holding a barbell with both hands, arms extended towards the floor, row the barbell up to your waist.

3. Lower slowly and repeat.

Safety tip: keep your shoulders back and try not to hunch.

Eccentric chin-up

1. Stand underneath a pull-up bar, on a step if necessary.

2. Jump up to take hold of the pull-up bar with both hands, palms facing you. Your chin should already be at the height of the bar, at the top of the movement.

3. Lower yourself as slowly as you can, until arms are fully extended.

4. Release and repeat.

Kick refined carbs to the curb

Keeping fit and looking after your body isn’t just about doing the right exercises; you also need to make sure you’re eating the right food to. Exercising and maintaining a healthy diet go hand-in-hand.

Make sure that sugar and refined carbohydrates (like pasta and bread) are sparse in your diet as the consumption of high-GI foods like these will encourage your body to store fat. Fill up on fibrous veg and high-protein sources like eggs and chicken, instead.

Source:

How to tone up your back

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11-reasons-to-lose-weight

11 reasons to lose weight

The pros of weight loss extend far beyond being able to flaunt your new look in skin-tight jeans. Think:

  1. Glowing skin
  2. Relief from arthritis
  3. Improved moods
  4. Better memory
  5. Improved sleeping patterns
  6. Decreased risk of type 2 diabetes
  7. Lower risk of dementia
  8. Depression prevention
  9. Improved breathing
  10. Lower cholesterol levels
  11. Increased libido

The cons? You might have to go shopping for some fabulous new clothes to suit your smaller frame.

Swapping slow jogs for intervals and trading crunches for dead lifts are old news. If you want to lose weight and look gorgeous, look no further than the latest science

Do fewer reps - 15 ways to burn more fat - Women's Health & Fitness

1. Do fewer reps with heavier weights

Fewer reps with heavier weights equals a metabolic boost that outlives the increase from high rep, light weight workouts, according to the Norwegian University of Sport and Physical Education. To maximise the calories burned long after you and your gym bag have left the change room, shoot for three to seven reps.

  • Dumbbell-bench-press
2. Splice heavy and light

That’s not to say you should ditch the light weights altogether. While low and heavy hoists your afterburn, less pounds equals more calories burned during your actual workout, say researchers from the College of New Jersey. To get the best of both worlds, splice heavy and light routines – think heavy and three to seven reps one day, light and 10 to 20 the next. To make your workout multitask, cram both credos into one four-set session, allocating light and heavy to two consecutive sets each.

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3. Push through the pain barrier

Next time you’re tempted to take a load off for minutes, not seconds, get back on the wagon (or bench press) knowing you’ll torch 50 per cent more calories than your loafing counterparts. Cutting rests between sets from three minutes to 30 seconds  increase calorie burn by 50 per cent, reports a College of New Jersey study.

Tricep-extensions-nikki

4. Lift fast

The sense of greater efficacy during slow, controlled reps is purely psychological. Instead, make your reps rapid and explosive and reap the calorie burn rewards. The fast twitch muscle fibres engaged during fast lifts are less energy efficient than their slower cousins, meaning they chew through more fuel, according to Ball State University researchers. You’ll need a weight about 30 per cent of your 1 rep max (1RM), which means being able to lift it for 15 to 35 reps per exercise. Aim for four to five sets comprising two fast sets of three to eight reps, and two to three at normal pace

Source article:

11 reasons to lose weight

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Core blast with Tiffiny Hall

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!

Continued:

Core blast with Tiffiny Hall

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Full-body succession workout

Designed to faciliate optimal body composition to burn maximum calories, this workout will help you build strength and tone.

The circuit training component targets muscular endurance and improves cardiovascular fitness by working the heart and lungs at a higher rate. It involves performing one set of each exercise with little or no rest in between until all the exercises have been completed.

 “Traditional-style (succession) strength programs are when all sets of the first exercise are performed before progressing to the next exercise,” says trainer Nichelle Laus.

“By adding a succession routine to your current full-body circuit, it will help in maximising your strength and adding lean muscle mass.”

 When choosing your dumbbell weight, err on the heavy side. “Succession programs generally use higher weights than circuit training,” Laus says. “This is key to building metabolically active lean tissue.”

 What you’ll need:

» Workout bench

» 1 set of medium to heavy dumbbells

What you’ll do:

For Day 1 

Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 2 

Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.

For toning, aim at 12 to 15 reps for each exercise.

For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.

For Day 3 

Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.

For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.

Exercises:

Upper Body

•Shoulder Press

•One-Arm Dumbbell Row

•Alternate Incline Dumbbell Bicep Curl

•Bench Dips

•Decline Push-ups

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Full-body succession workout

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Get your best body ever with Pilates exercises

Get your best body ever with these Pilate moves tailored to your natural shape

While there no specific exercises that should or shouldn’t be performed depending on whether you have a apple, pear, hourglass or atheltic figure, there certainly are some that can help to make your workouts more effective.

Pilates can really help you to focus on specific exercises in order to enhance your particular shape, says Nadine McCann, instructor at Bootcamp Pilates (bootcamppilates.com) ‘All bodies are different and it pays to know what works for you’. Certain moves can add definition to your body and everyone can benefit from postural power of pilates. ‘Pilates is great for sculpting the body and stabilising muscles deep in the body’.

The workout is suitable for all body types, but if your short of time, just pick the exercises for your body type.

1) Toe taps (Best for: apple, pear, hourglass)

Technique:

  • Start lying on your back with legs lifted and knees bent above your hips, shins parallel to the floor and arms relaxed at your sides, palms down. Keep your lower abs engaged and your back flat on the mat.
  • Inhale, then exhale as you hinge at your hip, lowering your right leg toward the mat.
  • Inhale to return the leg to start position and change sides.
  • Alternate legs repeat 10-12 reps pm each sides, bring feet to the floor to rest.
  • Repeat for 2 sets

2) Criss- cross (Best for: apple, pear, hourglass, athletic) 

Technique:

  • Lying on your back, interlace your hands behind your head to support your head. Lift your knees and feet off the ground with your knees bent at 90 degrees.
  • Inhale as you twist your ribcage to the left and extend your right leg forward.
  • Exhale as you take your body through the centre, twisting your ribcage to the right while extending your left leg to complete the exercise on the opposite side.
  • Do 6 twists alternating sides. Do 3 sets in total.

3) Glute bridge (Best for: hourglass, athletic)

Technique:

  •  Lie on your back, with your knees bent. Place your feet flat on the floor, hip-width apart, with your arms at your side.
  • Exhale as you lift your hips off the floor until your ribcage is in line with yur hips and knees. Press down evenly through both feet.
  • Inhale as you squeeze your glutes for three seconds and then exhale as you lower your hips slowly back down to the mat.
  • Do 15-20 reps, the rest pulling your knees to your chest, then repeat once more.

4) Side plank twists (Best for: apple, hourglass)

Technique:

  • Starting in a side plank poisition, with one hand directly under your shoulder, place your top hand behind your head, with yur elbow pointing straight up.
  • Inhale and twist your chest upward.
  • Exhale and rotate your chest toward the floor.
  • Do 5-8 reps per side and rest before repeating on the other side.

5) Side reach (Best for: apple, pear, hourglass, athletic)

Technique:

  • Sit with your knees bent and legs tucked behind you to the right,  supporting your weight with your left hand and keeping your arm straight,
  • Inhale to prepare. Exhale you lift your hip away from the mat, extending your top legs as your top arm reaches overhead. You’re aiming to lift your side up toward the ceiling.
  • Inhale to return to the start position.
  • Do 6-8 reps on each side and rest, before repeating the whole thing once more.

6) Swimming (Best for: apple, pear)

Technique:

  • Lie on your stomach with your forehead down and arms extended out in front. Extend your legs with your toes pointed out.
  • Focus on pressing your pelvis into the mat  while drawing your belly button away from the mat. Squeeze your inner thighs and lift your arms, legs, chest and head from the mat.
  • Inhale and exhale as normally as possible as you alternate lifting opposite arm and leg without touching the mat.
  • Count down from 10 to one then relax onto the mat to rest

7) Side-lying leg tap (Best for: hourglass, athletic)

Technique:

  • In a side plank, place your top hand on your top hip to help stabilise you. Pull in your abs and lift your waist off the mat.
  • Dip your top big toe down in front of your body to tap the floor then move the foot backward over your bottom leg and tap the floor behind you.
  • Repeat for 12-15 reps each side then rest. Repeat again.

 

Excerpt from:

Pilates exercises

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The benefits of plyometric exercises

The benefits of plyometric exercises Plyometrics are great for cardio, toning and fat loss here, we take a look at how the humble plyometric box can be a killer workout session.“The plyo box has been popular among athletes and hard-core fitness enthusiasts for a while now, but has become more mainstream since the introduction of CrossFit,” says elite trainer of over 15 years Matthew Strickland.“They are great for cardio-based and high-intensity training, but can also be used for rehabilitative purposes and for evening out physique imbalances.”Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals. While fixed-height boxes are available and usually come in sets of three to four, try opting for a sturdy, adjustable step if you are tight on space. And if you aren’t confident in the jumps, we say go for foam rather than metal or wood versions: a lot less chance of skinned shins.For cardio/fat loss: Plyometric training involves using explosive bodyweight movements to exert maximum force in the shortest amount of time – making them the perfect fat-burning tool. Explosive movements also mean power and strength, especially in the lower body, can be achieved. Again, keep rest periods short and repetitions as high as possible – although given their taxing nature, sessions shouldn’t go much longer then 30 to 45 minutes.

Taken from: 

The benefits of plyometric exercises

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Leg raises

Leg raises are a great way to target the stomach, strengthening lower abdominals and hip reflexors, plus it doesn’t require any gym kit. Add these moves to one of your home workouts for a simple, effective way to tone your tummy. Try 10 reps to start with, and progress to more once you’ve perfected your form.

Try out these different variations of leg raises to challenge yourself, make sure you’re also hitting your fat-burning workouts hard, as you need to torch that fat to reveal your new toned tum!

Lying down leg raises:

-Lie on your back with your hands on the floor or under your bottom.

-Keeping a slight bend in the knees and feet together, start with both feet up towards the ceiling.

-Without allowing your lower back to overarch, slowly lower your legs towards the floor without bending the knees any more than they already are.

-When legs are almost on the floor, squeeze the abs and lift them back up to the start and repeat.

Hot tip: if these aren’t challenging enough for you, why not add some ankle weights?

Leg raises with a ball 

Add a bit of weight to make your leg raises more challenging

-Start similar to the lying down leg raises 

-With your feet on the floor, place an exercise or medicine ball between your feet, griping it firmly 

-Begin to raise your legs up, then slowly lowering your legs down, the weight will cause you to use more control 

-The weight will cause this exercise to me more challenging than the regular leg raises but effective works the abdominals.

Hanging leg raises 

You can perform this exercise at the gym, in the park or at home if you have a door pull up bar

-Hanging from a bar with your arms- grip firmly wide or medium 

-Begin to raise your knees/legs so that your body makes a 90 degrees angle 

– Lower your legs down and repeat the exercise

This exercise can be difficult, some gyms provide a padded bench that can support your back and padded arm rests for your elbows.

Side leg raises 

This exercise can be performed lying or standing

For standing

– Standing on one leg, raise the opposite leg to the side as far as you can

– Bring it back to the standing position and repeat this exercise for both legs 

For lying 

-Lie down on one side- with legs extended and stacked on top of one another

-Raise the top leg up as high as you can, lowering it back down to the first poistion. 

-Repeat 

 

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Leg raises

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