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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 climberElevate 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.

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!

Body Transformation: Catherine Biery Busted Into A Figure Physique!

Why I decided to transform

My weight skyrocketed during my 20s due to lifestyle choices, low self-esteem, and poor relationships. Even though I earned a bachelor’s degree in exercise science, I couldn’t get my weight under control. At one point, I got up to 175 pounds on my 5-foot-3 frame.

I started dating my husband in my early 30s, regained some of my lost self-esteem, and became more serious about exercise and nutrition. I became a cardio queen and steered clear of the weight room. I ran on the treadmill for hours and wondered why I didn’t lose weight. My husband later introduced me to weightlifting and I loved it. I developed a passion for strength training, slowly lost weight and eventually hit 135 pounds, which felt amazing. Rather than focusing on being skinny, I wanted to be strong.

I became pregnant at age 33 and gained weight again, but weighed less than I did in my 20s. I lost all of my pregnancy weight with continued training. I also paid attention to portion sizes by measuring food in a food journal. I was mostly fit again but wanted to take it to the next level.

Before

After

AGE 37 / HEIGHT 5’3″ / BODY FAT 25%

AGE 37 / HEIGHT 5’3″ / BODY FAT 10%

Post To Fitboard

My ultimate goal was to compete in a figure. I learned about figure competitions years before, but always assumed I wouldn’t make it to that level. The physical and mental strength required to accomplish my goal seemed inspiring and appealing.

Before my daughter turned 3 years old, something clicked. I realized I could accomplish my goal if I set my mind to do it. I wanted to set a good example for my daughter who could watch me follow through with something important. A fire was ignited inside me at age 37. I was ready to see what I was made of, so I cleaned up my diet, increased my training, and watched myself transform.

On November 16, 2013, with support from my family and friends, I competed in my first figure competition. My confidence and inner strength are through the roof. I feel better mentally and physically now than at any time in my life. I’m excited to see what the future has in store for me and am excited to compete again.

How I accomplished my goals

Accomplishing my goals felt like a rollercoaster ride with many ups and downs. When I made the commitment to compete, I was determined to follow through. I wasn’t going to let myself down.

“Rather than focusing on being skinny, I wanted to be strong.”

I vocalized my goal to my friends and family who became my support team. Having their support motivated me when times got tough. It would’ve been easy to quit if I hadn’t let those I care about join my journey. The month before my contest was tough physically and mentally. I reached out to my support team on tough days and asked them to send me their favorite motivational quotes, stories, and experiences, which helped a lot.

On tough days, I’d look to individuals I admire. I visited Erin Stern’s Facebook page often and read transformation stories on Bodybuilding.com. I also read fitness magazines for new workout tips and clean-eating ideas. Most of all, I thought about who I wanted to be for myself and my daughter. I want her to know that it’s important to chase and complete your goals, even when it’s hard and you’re afraid.

I’ve been told countless times by friends, family, and random strangers at the gym that I inspire them. If I told my 20-year-old self that one day people would say that I inspire them, I would’ve never believed it. It’s those moments that keep me motivated to push toward my future goals.

Apply Here To Be A Transformation Of The Week!

Apply Here To Be A Transformation
Of The Week!

Bodybuilding.com honors people across all transformation categories for their hard work and dedication. Learn how our featured transformers overcame obstacles and hit their goals!

Supplements that helped me through the journey

Diet plan that guided my transformation

I drink at least one gallon of water per day and increase that to two gallons per day three weeks before competition. This is my maintenance diet that keeps me running like a well-fueled machine.

  • Salad
  • Spring Greens Spring Greens

    2 cups

  • Mixed Veggies Mixed Veggies

    1 serving

  • Light Asian Sesame Dressing Light Asian Sesame Dressing

    2 tbsp

  • chicken Chicken

    5 oz

  • cottage cheese Cottage Cheese

    1/2 cup

  • Unsweetened Almond Milk Unsweetened Almond Milk

    1 cup

Training regimen that kept me on track

I strength train six days per week and work each muscle group twice per week. I also do 3-4 hours of cardio per week on the stairmaster.

What aspect challenged me the most

The most challenging part of my transformation was three weeks out from my contest date. I increased my cardio from four to seven days per week and depleted additional calories from my diet.

The combination left me with low energy and an energetic 3-year-old to keep up with. Knowing it was temporary kept me going. I leaned on my husband and support team for motivation and visualized myself on stage completing my goal.

“Don’t obsess about the number on the scale!”

My future fitness plans

I learned a lot from my first figure competition. I met many wonderful people and had fun. I’m excited to get back on stage and do it again. I have specific improvements that I want to make for my next show and will give myself a few months before I step on stage again.

Even though I have a bachelor’s degree in exercise science, I was too embarrassed to pursue my dreams and help others meet their fitness goals because I hadn’t completed mine. I now have the confidence to pursue it and plan to become a certified personal trainer when my daughter is in preschool.

Suggestions for aspiring transformers

  • Believe in yourself and make long-term changes.
  • Surround yourself with positive people to lean on when you need help.
  • Seek inspiration from others who have been there to ignite your inner fire.
  • Take progress photos.
  • Keep a food log and measure your food.
  • Don’t obsess about the number on the scale!
  • Reach for the stars!

How Bodybuilding.com helped me reach my goals

My husband and I use Bodybuilding.com for our supplementation needs because it has the best prices and fastest shipping. Bodybuilding.com keeps us happily stocked with supplements and motivates us with articles and transformation stories.

Catherine’s Top 5 Gym Tracks

  1. “Shut It Down” by Pitbull (Feat. Akon)
  2. “Shake It” by Metro Station
  3. “Remember The Name” by Fort Minor (Feat. Styles Of Beyond)
  4. “Berzerk” by Eminem
  5. “Hella Good” by No Doubt

Recommended For You

Body Transformation: Kylie Burnside Took A Blow Torch To Body Fat!

When half marathons and steady-state cardio failed to deliver results, Kylie turned to weightlifting and competitions. See how her fitness transition torched unwanted body fat!

Body Transformation: Jen Wade Turned Body Fat Into Hard Muscle!

Jen was fooled by misleading food packaging and steadily added weight for several years. At age 31, she made a stand, lost 11 percent body fat, and competed. You can too!

Body Transformation: Melody Decena Wyatt Went From Baby Body To Hard Body!

Melody discovered the effectiveness of heavy lifting after giving birth to her daughter. See how she torched her baby fat and dominated her first competition in a ripped body!


About The Author

Have you made a dramatic change either by gaining muscle or by losing all the weight you have been hoping for?

4 ways to increase fat loss

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5 moves for strong abs

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Paige Hathaway – How to become a Fitness Model

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