Tag Archive | "movement"

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Fat burning full body workout

This full body workout takes just 30 minutes to complete and requires minimal equipment – so it can really be done absolutely anywhere! This training session will target your upper body, lower body and abs, while still incorporating some cardio to keep the heart rate high.

Each set has three exercises to be performed one after the other, followed by one minute of cardio (one round). Repeat each set three times before moving on to the next set. Take a one-minute break in-between each set (or between each round for beginners). As with any exercise, warm-up and cool down is always recommended.

P.S: No skipping rope? No problem! Just jump in place, mimicking the movement.

Model: Amber Blom
Photographer: James Patrick

Set One

This first set focuses on your upper-body. You may want to choose a lighter weight since you will performing a high number of reps, or you can always drop the weight down as your muscles fatigue.

Repeat this set three times. Rest for one minute before moving on to the next set.

Bicep curl x 15 reps 

Make sure to keep your elbows in by your side, your hips tucked under and your core tight. Start with the weights fully extended down, then curl them up, squeezing at the top. Release the weight down to the starting position (resist the momentum and control them all the way down).

 

 

 

 

 

 

 

 

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Military press x 15 reps 

Start with the dumbbells under your chin, then rotate them out and up to an overhead press. Bring them down below your chin and that’s one rep.  Make sure not to arch your back as you press them up – always keep your core tight.

 

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Push-up x 15 reps

The beauty of push-ups is that they can be modified to accommodate your fitness level.  You can do tricep push-ups, wide push-ups or push-ups on your knees (I like to do a mix).

 

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Cardio

Jump rope for 60 seconds.  You can do alternating single leg jumps, jumps using both feet or any other combination you like.  This cardio burst between each set keeps your heart rate up and the calories burning!

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Fat burning full body workout

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8 Minutes to a Gorgeous Upper Body

The key to rocking shoulder-baring sweaters and blouses this season is pairing them with a strong, toned upper body.

Contrary to popular belief, you don’t need to speed hours in the gym to achieve an eye-catching upper body.

What you need is a challenging workout—one that cranks up the intensity on your muscles and eliminates every last ounce of flab. Enter Tabata training, also known as the four-minute fat-burning workout.

There’s a reason this type of high-intensity interval training is the go-to when you want to shed pounds and tone up fast—it works.

 GETTING STARTED

A Tabata workout (not including warm up and cool down) involves performing 20 seconds of high-intensity exercise followed by 10 seconds of active recovery. You repeat this cycle eight times, for a total of four minutes of very short, intense bursts of exercise.

In this particular workout, you’ll complete two Tabatas, for a total of eight minutes of high-intensity intervals.

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8 Minutes to a Gorgeous Upper Body

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brooke-stacey-arm-workout-tricep-pull-down

Cable One-Arm Triceps Extension

The Move: Cable One-Arm Triceps Extension

Why: Isolating the triceps one arm at a time with cable extensions helps concentrate on the triceps muscle and ensures continuous muscle tension throughout entire exercise.

How: With your right hand, grab a single handle attached to the high cable pulley. Stand directly in front of weight stack. Now pull the weight down so that your upper arm and elbow are locked into the side of your body. Your upper arm and forearm should form an acute angle (less than 90 degrees). You can keep the other arm by the waist and can have one foot in front of the other for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Squeeze the triceps and hold in this contracted position. Slowly return handle to starting position.

Nail it: You can also use exercise bands to perform this movement. To execute this move properly, only your forearms should move. Your upper arms should remain stationary at all times.

Workout by: Brooke Stacey

Photography: James Patrick

Cable One-Arm Triceps Extension

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Time Saver Workout: Mini Spartan Madness

WORKOUT BY: Luis Buron, Spartan SGX Coach

 In this workout we’re simulating a Reebok Spartan Race. The mix of running in place and stepups imitate running and climbing uneven terrain and the moves mimic Spartan Race obstacles (as noted in parentheses). The workout finishes with Spartan signature penalty, burpees, and we go for 2 min. because an unpredictable challenge that you weren’t planning for is what we’re all about.
 1 minute: Run in Place
  • 30 seconds: Dead Hang (Rope Climb)
  • 1 minute: Stepup
  • 30 seconds: Box Jump (Wall Climb)
  • 1 minute: Run in place
  • 30 seconds: High Pushup Hold (Z Wall)
  • 1 minute: Stepup
  • 30 second: Body Row (Inverted Wall)
  • 1 minute: Run in place
  • 30 seconds: Hollow Hold (Slip Wall)
  • 1 minute: Stepup
  • 30 seconds: KB Deadlift (Bucket Carry)
  • 1 minute: Run in place
  • 30 seconds: Jumping Pullup (Hercules Hoist)
  • 1 minute: Stepup
  • 30 seconds: Kettlebell Swing (Atlas Carry)
  • 1 minute: Run in place
  • 30 seconds: Active Hang (Multi Rig)
  • 1 minute: Stepup
  • 30 seconds: Lunge (Sandbag Carry)
  • 1 minute: Run in place
  • 30 seconds: Bear Crawl (Barb Wire Crawl)
  • 1 minute: Stepup
  • 30 seconds: Broad Jump (Fire Jump)
  • 2 minutes: Burpee

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Time Saver Workout: Mini Spartan Maddness

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10-minute equipment free workout with Tiffiny Hall

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.

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10-minute equipment free workout with Tiffiny Hall

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8 move booty workout

Start movement holding a kettlebell at chest level with both hands. Be sure to keep elbows tucked at sides. As you begin, take one leg back into a reverse lunge position in a 45-degree angle while maintaining an upright squat position. The key to this movement is an upright position and slowly crossing your leg in a reverse lunge while dropping the knee in a straight line down. Be sure to cross slowly to maintain your balance throughout the movement.

3 sets x 12 reps (30 seconds’ rest)

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Start movement holding a kettlebell with both hands at waist level. When you are ready, engage core, lift kettlebell above your head, and squat parallel to the floor. The key to this movement is engaging the stomach and locking the arms overhead and exhaling as you power up through the squat. Perform with toes slightly pointed out, shoulder-width apart. Keep the arms fully extended above your head until you have completed all the reps for that set.

3 Sets x 10 reps (30 seconds’ rest)

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3 sets x 12 reps (30 seconds’ rest)

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Start movement with dumbbells at waist level. Maintain a good posture with a slight bend in the knees and slowly lower the weight to the front of your calves, and return to the top of your thighs. The key to this movement is a flat back and slow and steady lowering of the weights.

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8 move booty workout

 

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Booty-building with trainer 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 muscle are hit during exercise.

“There is no ideal training protocol for glute development, as they contain both fast- and slow-twitch muscle fibres. Developing both types requires a variety of training intensities, including low reps and heavier weights, and high repetitions with lighter weights,” says Seinor. “The glutes are a major muscle group in the body, so don’t be afraid to set the weight high.”

And on the ‘ass-to-grass’ debate, Seinor says to keep squatting low.

“Partial-range training has its benefits, but when it comes to gluteal development, you should perform exercises throughout a full range of motion,” she says.

“If exercises such as back squats, deadlifts, split squats and step-ups are executed with limited range, it could create structural imbalances that can adversely affect posture and athletic performance.”

 

Her sessions are all individual but her methods strongly follow that of Charles Poliquin. Feel free to add this to your training regime either as a whole program or worked in with your other exercises.

Rotate Day 1 and 2 throughout the week so you are completing it five to six times.

Tempo guideline:

keytempo

DAY 1

A) Wide Stance Squats

5 sets of 6 to 10 reps with a tempo of 4010. 3-minute rest between sets.

B) Reverse Hypers

3 sets of 10 to 12 reps with a tempo of 20X0. 2-minute rest between sets.

C) 45-degree back extension 

2 sets of 20 to 25 reps with a tempo of 10X0. 1-minute rest between sets.

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Booty-building with trainer Tahlia Seinor

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brooke-stacey-arm-workout-tricep-pull-down

Tricep pushdown – rope attachment

The Move:
Triceps Pushdown – Rope Attachment

Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.

How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.

Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.

Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement.
Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.

Workout by: Brooke Stacey

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Tricep pushdown – rope attachment

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Escalating density training with Alexa Towersey

Escalating density training with Alexa Towersey Take your workouts to the next level with this escalating density style training with celebrity trainer and Women’s Health and Fitness cover model Alexa Towersey.Get involved in the movement and #rawfitspo on Instagram and follow @whandfmag for more.

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Escalating density training with Alexa Towersey

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The kettle bell swing

Not long ago kettlebells were somewhat of an oddity in the gym.

But these days, almost every health club has a set of them – some even run classes focused on them. But, even though they’re now commonplace in gyms, people often get the basic moves very wrong, says Richard.

A favourite move when it comes to the kettlebell is the swing. ‘It forms the base for all your kettlebell training, so before you try different moves, your swing has to be on point,’ says Richard. Honing in on your swing technique could really pay off. ‘If you get it right, you can go heavy and use the swing in your strength workouts to target your hamstrings, glutes and core,’ adds Richard. ‘Or you could reduce the weight, increase the reps and use the swing in your conditioning workouts.’ It’s important to remember that the movement mainly
targets the lower body. ‘You’re not pulling the kettlebell up with your shoulders – instead, you’re creating a force that does the work for you,’ Richard explains.

Classic kettlebell swing

Areas trained: Bottom, hamstrings, core, back

Technique

In a standing position, grip the kettlebell handle in an overhand grip and pull back your shoulder blades. The kettlebell will be just below your waistline.

Put your weight back into your heels and then drop and pivot your hips backwards. Keeping your back flat at all times, move your weight forward, thrusting your hips back into a strong standing position. The speed and power of this movement should bring the kettlebell up to chest height, with your arms stretched out in front of you.

This is where your core kicks in to control the swing back under you, with the kettlebell passing through your legs, before hitting the
next repetition.

Once you have this mastered, build up your weights. For strength training and to create some lean gains, you can and should go heavy
on sets of swings between 6 to 10 reps. Get confident and then put down that 8kg plastic kettlebell. Get some chalk and swing heavy!

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The kettle bell swing

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Paige Hathaway

5 hours 29 minutes ago

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

Paige Hathaway

16 hours 27 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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