Want to take your lower-body workout to the great outdoors? Bodybuilding.com athlete Samantha Leete hits the track to show you how! Most of my workouts take place in the gym, but sometimes I need a change of scenery. I'm a former track and field athlete, so my first impulse is often
Want a killer butt and core? Forget separate core workouts. Adding this ingredient to your current moves will amplify results and sculpt your middle in one efficient session.Why the bosu ball? “By adding an unstable surface, a BOSU ball increases activation of the rectus abdominus and facilitates extra activity per exercise than a stable surface would,” says Meaghan.Words/workout: Meaghan TerzisPhotography: James Patrick1. Sit-up3 sets / 12-15 reps1
Booty-building with trainer Tahlia Seinor Activate your glutes with this booty-building workout by 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
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 dumbbellsWhat you’ll do:For Day 1Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest
We talk positive body image and its relationship to good health with cover models and founders of AnyBODY, Georgia Gibbs, and Kate Wasley. Far from a biological predisposition, our modern tendency to criticise parts of our own body is instead an ugly by-product of a media-saturated world. Something that this month’s cover models and
Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.GEAR: none!GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)1. V-snap to push-up with a sexy rollWhat 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.