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Medicine ball workout

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.

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Medicine ball 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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Kettlebell workouts – 11 of the best!

Standing pull-up with kettlebell Stand with feet apart and imagine pulling your kneecaps up to engage your quads; tighten your abs and your gluteus. Start with the weight at the bottom with straight arms, then pull up with elbows coming out, keeping tension with arms and chest and feel the squeeze in your shoulders.

Hold at the top then lower the weight back to start position in a controlled movement. Repeat 10 to 15 times.

Workout from WHF Head Trainer Nikki Fogden-Moore.

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Kettlebell workouts – 11 of the best!

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Crank up your core strength with plank variations

Crank up your core strength with plank variations Boost your results with these plank variations by Holly Barker.Side plank with knee touchElevate your side plank by dropping your top elbow and raising your top knee towards each other.

Perform 10 reaches per side, holding at the crunch and coming back to side plank each time.Basic plank with mountain climber Elevate the basic plank by dropping your body down to a push-up position, elbows bent, and reaching one knee towards the same side elbow.

Repeat one side after the other. Perform 10 touches per side with quick switches from side to side.Looking for more ab workouts? Grab a bench and try these workouts.

Link:Click Here!

Crank up your core strength with plank variations

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Scultping full upper-body workout by Marcie King

This full upper-body workout targets abs from every angle while sculpting arms, back and chest.FrequencyTwo to three days per week.The rulesPerform all exercises in pairs (e.g. 1&2, 3&4, etc), leaving 48 hours between workouts. (e.g. Tuesday and Friday).

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Scultping full upper-body workout by Marcie King

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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

Posted in Bodybuilding, Diets, Exercises, Fitness Equipment, Nutrition, Sports nutrition, Weight lossComments Off on Leg raises

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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Creative exercises to do at your desk

Creative exercises to do at your desk Get moving with these creative desk moves by WH&F trainer Nichelle Laus before the sedentary fallouts kick in.BICEPS CURL – grab a paperweight, a small, filled water bottle, a stapler, or your handbag handle in your hand. While seated or standing, take the object in one hand with your palm facing upwards. Starting with your arms straight at your side, bend the elbow and curl the arm up towards your chest, hold, then lower back down. Repeat.CHEST CHAIR PUSH-UP
 – get into a push-up position and place hands on edge of sturdy chair, slightly wider than shoulder-width apart. This is your starting position.

Originally posted here – 

Creative exercises to do at your desk

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Train like an Olympian!

London 2012 – remember that? Of course you do! As a nation we were swept up in two weeks of sporting triumphs and patriotism like never before and, two-and-a-half years on, it is those triumphs and star performances that still keep so many of us motivated to hit the gym or head out for a run. And now, thanks to Fitness First and its discovery that the desire to train like an Olympian was so prominent during the Games, its legacy looks likely to live on long into 2015 and beyond, too. The nationwide gym and health club chain has recently opened its doors to a brand new branch in London’s Bishopsgate with an athletic slant firmly in mind.

This amazing, state-of-the-art club boasts three new fitness programmes devised by Team GB athletes and coaches, and its new track, interactive Move studio and ceiling-mounted coaching camera are ideal for gym-goers who continue to be inspired by the athletes of 2012. The club even had its opening ribbons cut by three of Britain’s best young sports stars: Nicola Adams, the world’s first female boxing Olympic gold medallist; Ed Clancy, Olympic track cycling gold and bronze medallist; and Max Whitlock, Olympic gymnastics bronze medallist. 

But, of course, you don’t have to work out in the gym to train like an athlete (though if you live in London we definitely recommend a visit to the Bishopsgate club), so Fitness First has devised this fantastic workout that’ll boost your speed, power, agility and athleticism. You’ll be running faster than Usain Bolt in no time! (OK, we can’t quite promise that, but a girl can dream…)

How to do it

Perform the first move continuously for the time period allotted for your level. Rest for 15-30 seconds depending on your fitness level before moving on to the next. Once a full set of each move is complete, go back to the start to begin the next set, following the same structure.

Beginner: 5 x 30 seconds
Intermediate: 5 x 45 seconds
Advanced: 5 x 1 minute

Treadmills

Areas trained: hips, legs, core

Technique
-From plank position, bring your right foot up to the outside of your right hand, letting the hips drop. Keep your left leg straight and right leg bent.
-Jump to switch sides so that your right leg is straight and your left leg is bent with your left foot outside of your left hand.
-Continue to alternate for the allotted time for your level. 

Safety tip
Keep your head in a neutral position

Fast arms

Area trained: shoulders

Technique
-Stand in a stable position with legs slightly bent and back neutral.
-Position your arms as if you were to begin a sprint, with one slightly in front of the body and one behind, both bent.
-Switch positions so that the opposite arm is now in front instead.
-Repeat this as fast as you can continuously.

Safety tip
Keep your shoulders back and gaze forwards 

Lateral move + T press-up

Areas trained: Core, sides, chest, rear upper arms 

Technique
-Lie face down on the floor with arms extended out to the sides.
-Bring your hands to your sides under your shoulders, palms flat on the floor.
-Keeping your core tight and body in a straight line, push your body off the floor to complete a press-up.
-Rotate your torso to the side to bring one arm up to the ceiling, taking your gaze with it.
-Bring it back to the floor and bend your arms to lower yourself back to the ground to repeat, switching sides for the next rep. 

Safety tip
Don’t let your hips drop lower than the rest of your body 

Plyometric lunge

Areas trained: legs, bottom

Technique
-Take a large step forwards and bend both knees to about 90 degrees with your back knee just above the floor.
-Generate as much momentum as possible to jump as high as you can, switching the position of your legs mid-air to land with the opposite leg in front.
-Repeat fluidly. 

Safety tip
Keep your torso upright throughout

Isometric squat hold

Areas trained: thighs, bottom

Technique
-With your back resting against a wall, lower yourself until your knees are at a 90-degree angle, keeping feet flat on the floor.
-Hold. 

Safety tip
Keep your knees in line with your toes 

Press-up holds

Areas trained: core, chest, rear upper arms

Technique
-Start in plank position on your hands.
-Bend your arms to lower your chest to the floor, keeping your body in a straight line throughout.
-Push back up to the start.
-Without tilting your body, tap your left shoulder with your right hand.
-Lower, your hand back to the floor, then tap your right shoulder with your left hand.
-Return to the start and repeat.

Safety tip Keep your hips square throughout 

Sprinters

Areas trained: hips, legs

Technique
-Run on the spot as fast as you can, driving your knees high, for the allotted time for your level.

Safety tip Keep your back straight and shoulders back

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Train like an Olympian!

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