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AMRAP high-energy body-weighted workout

WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel.What?AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of having to complete a certain number of exercise sets, AMRAPs are a race against the clock to complete as many rounds of the circuit as possible in the time allocated. This means short rest times, high reps and lots of hard work.Why?Sweaty, exhausted and feeling like you may spew – all in just 25 minutes? Why would you want to do this

High intensity interval training (HIIT) workout

High intensity interval training (HIIT) workout Incorporate high intensity interval training into your workouts to increase fat loss and maximise your results. Exercise scientist Johann Ruys shares his favourite HIIT workout.3 x 1km runs with 2-minute rest in between each (work-to-rest ratio = 2:1)2-minute rest4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)2-minute rest4 x 150m runs with 1-minute rest in between each (work-to-rest ratio = 1:2)6 x 30m sprints with 10-second rest between each (finisher)Join the movement on Instagram and hashtag #myWHF so we can see what you’re up to!

The best reasons to work out

Toned legs and a flat stomach aren’t the only benefits of working out. According to a research review in the International Journal of Clinical Practice, regular exercise can help cut your risk of more than 20 illnesses, including cancer and heart disease.

‘Exercise is essential for losing and maintaining weight loss,’ says sports scientist Nick Morgan, ‘but the other benefits are just as important.’ Here’s what exercise does to keep you healthy, happy and alive!

Brain

Staying active cuts your risk of dementia and age-related memory loss by increasing the size of the hippocampus, the area of the brain that makes memories. A 40,000-person Norwegian study found that those who engage in regular activity of any intensity are less likely to develop symptoms of depression.

Breasts

Brisk walking for as little as one and a quarter hours every week can help reduce oestrogen levels in the body, which may lower your breast cancer risk by 18 per cent!

Bones

Bone-thinning osteoporosis now affects around one in three women in the UK, according to the latest research. Taking part in a 45-minute Step aerobics class, three times a week, will help boost bone density, especially in your spine, legs and heels. The American College of Sports Medicine (ACSM) also reports that heavy resistance training may increase bone mass, as it places strain on the bones of the joint you are working.

Appetite

Intense exercise can reduce levels of ghrelin, a hormone that stimulates your appetite, while raising levels of the peptide YY, which lowers appetite. A study in the journal Appetite also found that a brisk 15-minute walk decreased chocolate cravings by 12 per cent.

Heart

Not only will exercise add about four years to your life, it can also lower your systolic blood pressure (the top number that measures your blood pressure while the heart is beating) by as much as five to 10mmHg (millimetres of mercury). This is as good as some blood pressure medications. Aim for 30 minutes of aerobic activity most days of the week.

Pancreas

Lifting weights and upping your lean muscle mass could lower your insulin resistance, reducing your risk of type 2 diabetes. For every 10 per cent increase in muscle mass, the risk of pre-diabetes should drop by 12 per cent.

Gut

Three to five weekly workouts of 20-60 minutes of vigorous activity is an effective treatment for IBS, according to a Swedish study. Demanding workouts improve bowel movements, and relieve gas and constipation.

Sex drive

Around 20 minutes of cardio exercise gets your body aroused faster and more intensely for a bit of rough and tumble. Not only that, lifting weights can also cause testosterone surges, and women with more testosterone tend to be more aroused and enjoy sex more. 

Leg raises for great abs

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 

 

Base Body Babes full-body barbell workout

Get stronger, fitter and feel more confident in the gym with this exclusive full-body workout by the Base Body Babes.”The barbell is our favourite piece of training equipment, as it can be used for such a great range of exercises. We like to say that ‘Load is King’ – the exercise that allows you to lift the heaviest loads will ultimately give you the best results, and the barbell allows you to do just that. Although there is no magical number, we love the eight rep range as it allows you to build strength while still keeping the heart rate elevated for optimal calorie burn,” says the ladies, Felicia Oreb and Diana Johnson.Here’s what you need to doA1 Barbell Back Squat A2 Barbell Military Press A3 Barbell Romanian Deadlift A4 Barbell Bent-Over Row A5 Barbell Split Squat A6 Barbell Glute Bridges Perform each exercise A1–A6 back to back, with no rest in between exercisesComplete 8 repetitions of each exercise Rest for 4 minutes after A6 Repeat 4–6 times NOTE: Choose weights that you believe you can complete all repetitions and sets with without failing, yet still keep the weight challenging enough to complete a great workout. Technique is most important when lifting heavy, so don’t compromise your form. Ensure you are completing all repetitions and sets with perfect technique before increasing the weight.Let’s do this!Words/Workout: Felicia Oreb and Diana JohnsonPhotography: Vanessa Natoli / @vanesSanatoliphotography

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 

 

Time Saver Workout: Mini Spartan Madness

Edgar ArtigaWORKOUT 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.

Mindfulness exercises

There are tonnes of ways to get pumped using exercise, a HIIT class with booming music that shakes the floor, sprinting your morning run because your so pumped because your earphones are so loud they’re practically bursting your ear drums, or signing up for another spin class knowing full well that the instructor will be screaming at you the whole time. But, it’s important to make sure you’re getting a healthy balance of exercise and rest or relaxation to achieve good health – that’s why we love methods that combine the two.

If you thought ‘inner energy’ was all about sitting on a yoga mat in the lotus position while chanting ‘om’, then think again. Those familiar with the Chinese martial art tai chi may have come across qigong before. Sometimes known by its full name of taiji qigong, it consists of 18 exercises that are used to promote the body’s natural healing energy to reduce stress levels and increase your quality of life.

How does it work?

Focusing on postures and breathing, qigong is aimed at improving physical and mental health. ‘The exercises can help to promote the body’s natural healing energy, reduce stress and create a feeling of wellbeing,’ explains Ronnie Robinson the director of Taiji Europa, (taiji-europa.eu).
If you know a little about acupuncture, you may be familiar with the Chinese theory of internal energy pathways, or meridians, through which ‘qi’ or ‘chi’ – energy – flows through. ‘Each meridian connects to different internal organs and ensures a healthy energy flow to the connected organ,’ Ronnie explains. ‘When the chi flow is regular the body will remain healthy. However, if there are blockages in this energy flow, problems can result.’
The theory goes that ailments occur because there is disruption to the energy flow in the meridian associated with that particular area. The disruption can be due to stress, poor eating habits, or even being too hot or too cold, creating a build-up which energy can’t freely flow through. Qigong helps to clear these blockages so energy can flow through the meridians with as little disruption as possible.

How to do it

The movements are simple, slow and gentle, yet effective in restoring energy. The body is kept in alignment throughout, and breathing is soft and natural. You may not get your heart racing in qigong, but you’ll certainly benefit physically. ‘Think about the natural movements of animals,’ says Ronnie, ‘like how birds take off and fly. They don’t carry the stresses and strains in their bodies that we humans do. Try to emulate the smooth, easy, natural movements that you see in the rest of nature.’
Want to give qigong a go? Perform each move 8-10 times one after another to create a flowing routine. It’s ideal performed in the morning for a gentle start to the day, or a good option if you need to unwind after work.

Qigong decoded

Beihui: A pressure point at the central part of the top of the head
Dantian: A pressure point just in front of your tummy
Laogong: A pressure point on the centre of the palm of the hd
Zusanli: A pressure point a few inches below the outside of the knee

Top tips for qigong

 Listen to your breath Adopt a soft, natural breathing during the movements.

Be aware of your body Although aches and pains are sometimes normal, don’t overdo it. Listen to what your body is trying to tell you.

‘Sink’ your weight and ‘lighten’ your upper body Establish a connection with the ground by imagining your weight dropping deep into the earth while your upper body floats upwards. In reality, your upper body may be heavy with tension while you find it hard to keep your feet firmly on the ground.
Maintain alignment Keep a natural arch in your back and neutral spine, the way we’ve evolved.
Focus and intent Connect with all the movements you’re making and the directions you’re going.
Be natural Think of the movements you see taking place in nature and try to follow suit.

6 Tricks For A Stronger Squat!

In many serious lifters’ playbook, the squat is the go-to lift for developing serious lower body strength and size. It no doubt gets the job done, but as with all exercises, there will come a point where you feel like you’ve hit a ceiling. You know you should be able to move more weight around, but your muscles just don’t seem to cooperate. At times like these, a temporary vacation from the same-old squat routine is in order.

Don’t worry, after you try one or several of these tried-and-true techniques, you can always come back to the squat variations you know and love best. In most cases, you’ll be stronger and more balanced when you do.

1 Try Single Leg Variations

It’s amazing how simply shifting the work from two legs to one leg can exponentially crank up the difficulty. You might think, “Ok, I’ll just squat half of the heavy load I’ve been moving in a back squat,” but in most cases, you’ll find that weight laughing at you the first time you try it.

The increased balance demands of single-leg squat variations make them highly difficult to the unaccustomed, but they are worth it! Stick with them until you find your footing. Unilateral exercises also confer additional benefits in correcting side-to-side muscular imbalances, which many people find to be a key to building even greater bilateral (two-leg) strength.

Pistol Squats

While there are many one-legged squat moves to choose from, my somewhat unorthodox recommendation for you, if you struggle to improve a barbell back squat, is to try the pistol squat. Tread lightly! Even bodyweight pistol squats can be extremely difficult for most lifters, at least in the beginning. The initial instability produces more muscle engagement, and the high level of muscle control this exercise demands may initially force you to hold onto something for balance. There’s no shame in that, I promise!

In the beginning, perform this exercise with bodyweight only until you can safely and confidently hit six consecutive reps. After you’ve done this for a while with good form, you can start adding weights, either by holding a dumbbell plate, a kettlebell, or a couple of light dumbbells held straight out in front of you. Once you can perform 6 good-form reps with a weight between 25 and 45 pounds in your arms, you should see a notable improvement in every other lower-body lift.

2 Spread Out

In a standard back squat, most experts would direct you to point your feet straight forward, or perhaps ever-so-slightly outward. A small adjustment in your foot position, they know, can cause a significant shift in the muscles that are worked.

Following that logic, try this on for size: Spread your feet slightly past shoulder-width and point your toes outward at a 45-degree angle. This adjusted position is called the sumo squat , and it will develop strength and mobility of the hips, adductors, and glutes to a greater extent than a narrow-stance squat.

Sumo Squat

Some people may find this position to be more comfortable for their individual body, and it becomes their go-to squat. That’s great for them, but make sure you do it right before you fall in love. Ensure that your knees don’t spill too far over your toes when you drop it low. And, perhaps even more importantly, don’t flare your knees inward as you bottom out. Get them out wide over your toes!

3 Pause At the Bottom

Are ya ready to feel your quads and buns burn? Try pausing at the bottom of any squatting movement. This applies to front squats, back squats, pistols, and all other variations you see in the gym. This pause eliminates the stretch reflex in the muscles, and thereby forces the muscle to generate more “true” force to be able to complete the squat.

What do I mean by “true?” At the bottom of a deep squat, the stretch in your hamstrings and adductors helps you bounce out of the hole to some degree, even if it doesn’t look like a “bounce” per se. Envision pulling back a rubber band to a stretched position; it is now primed to spring back to its normal elasticity with even greater power. Adding a brief isometric contraction of about 2-4 seconds makes this “bounce” impossible, and has the potential to improve strength and power production from the quads, hamstrings, glutes, and other lower-body prime movers.

Some lifters find this to be such an effective technique that they perform at least some sets starting from the bottom. This is known as an “Anderson Squat.”

4 Add Half-Reps From the Bottom

Trying new squatting variations is only one way to attack a squat that doesn’t seem to be progressing. Another is to take your current form of squatting and simply make it more difficult. A great way to accomplish this is to perform half-reps from the bottom.

These are just what they sound like. Sink down into a full squat, and then rise up just halfway. Pause, and then lower back into the hole before pushing up into the full standing position. Sound easy? In execution, it’s anything but. This technique places more stress on your muscles during your weakest point of the squat movement pattern, which allows you to build strength where you need it most. Just don’t call me when you can’t sit down comfortably for the next few days.

Few people are able approach their normal squatting volume with half-reps being added in, so take it slowly. Add 1-2 half reps per set to start, and build up until you can perform a full set with a half-rep in between each full rep.

5 Shift the Load

When someone mentions the squat in casual conversation—what, your friends don’t do that?—-most people imagine the back squat during which the bar is placed behind the neck. But that is only one type of loaded squat, and to be honest, it isn’t right for everyone. Some people simply never feel comfortable with the spinal compression that results from having a barbell sit on top of their back. Others find that for reasons of balance, knee strength, or something else, they are able to achieve far superior form with other variations. Open your mind and your squat will feel the benefit!

Take, for example, the front squat. In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back. Due to the biomechanical nature of the movement, the front squat places less spinal compression and torque on the knees as well. Simply put, it offers much of the same stimulus as the back squat, but less risk to your most vulnerable areas.

“In comparison to the back squat, the front squat hammers the quads more and calls for additional muscle activity from the hips and lower back.”

Most athletes find that maximal weight they can front squat will be approximately 80 percent of a back squat’s maximal lift, so bragging rights aren’t quite the same. But in recent years, having a strong front-squat max has become cooler than ever, and is often taken as a sign of being an overall well-rounded athlete. And you’d better believe boosting your front squat will help your back squat grow, too!

6 Make It Explosive

Common sense says that the only way to develop a heavy squat is to squat heavy. Sure, that’s part of it, but there is another proven method: squat fast. Bar speed is often overlooked because it often makes the exercise feel “easy” or less productive, but cranking up the velocity of your squat can help your squat immensely by allowing you to practice technique while still training for peak power.

So what exactly makes it a “speed squat?” Perform the squat at a smaller percentage of your max. Depending on your repetition range and volume of work you want to get done, this can range between 35 and 70 percent of your one-rep max. For heavier loads, lower the rep scheme; the lighter the scheme is, the higher reps should be. You can perform a set portion of a leg day for speed, or if you’re really dedicated to squatting, you could split your week into light and heavy days.

Another way to add power to the squat is by performing bodyweight squat jumps. Drop down into a deep bodyweight squat and launch yourself off the ground as high as you can go. Land quietly, meet the balls of your feet to the floor, and bend your knees slightly to absorb the impact. Drop back into the squat position and continue your reps in this fashion. As you would in any exercise, maintain proper form throughout, being mindful of spine and knee positions. Don’t lean too far forward or let your knees pass too far over your toes.

Give one or all of these tips a try on your next lower-body training day, and share your experience in the comments below!


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About The Author

I’ve been working in the field of exercise science for the last 8 years. I’ve written a number of online and print articles.

How to do the Plank up + down

Plank up + down This exercise is fantastic for strengthening your shoulders and core strength. Sarah Lawrence shows us how.The goal is to maintain a solid plank position throughout the whole exercise and to not let your hips sway.Starting on your elbows and toes, or for Level 1, on your knees, engage your core before you start. Keep your hips as still as possible, push up with one hand then the other until you are propped up in a push-up position.Lower back down to your elbows one arm at a time. Halfway through, change your leading arm so you strengthen the other shoulder as you press up to your hands.NEXT: Advanced plank variations>>

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