5 exercises for at-home reformer Pilates Want to bring your Pilates sessions home with you? Here are five ways to bring some reformer moves into your home workouts.If reformer Pilates sounds like your kind of deal, you better be prepared to part with a pretty penny. An hour-long private lesson can set you back hundreds of dollars, while group classes are still quite pricey.
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.
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 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.
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.
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!
Strength progression is all about how much weight you can lift, over a certain number of reps or sets, here's how to measure your progression. What is it? Tracking strength progression is vital to any resistance based program, with muscles needing to be consistently challenged in order to fortify the neural connections and muscular adaptions
Weight loss tips for women
Use these tips to put your fat loss in the fast lane
1 Do compound exercises
Working your bigger muscle groups and performing exercises that target several areas of your body at once ensures a higher fat burn, as you will be recruiting more muscle mass.
2 Focus on tempo
Don’t rush through the lowering part of an exercise. By putting your muscles under tension, rather than allowing gravity to do the work, you’re forcing them to build. Building muscle helps to speed your metabolism – and burn fat!
3 Don’t rest for too long
Of course you need time to recover (it’s important to rest so you can make the next set count!), but only take short breaks between sets to keep your heart rate up and ensure the workout hits the right intensity.
Fat burning tactics If you’re aiming for quickish results, exercise that works out your muscles should be a priority.It provides the best bang-for-buck that will not only fast-track you towards a healthy body but also give you the toned features that can give you the appearance of being slimmer.This is because resistance training – using free-weights or resistance machines – fires up your internal furnace, which will continue to burn fat long after you’ve walked away from the gym and are lying on the couch. In fact, studies have found that after an intensive resistance workout, your fat-burn may continue for as much as 34 to 48 hours. Now that’s reward for effort.Importantly, a resistance session doesn’t take that long either.
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.
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.
Blocking out the time to really delve into a stretching session can seem hard to justify if your busy schedule already makes squeezing workouts in difficult.But if you’ve found yourself hitting a wall when it comes to results, or you’re constantly plagued by niggling injuries, it might just be what the doctor ordered. US-based Lastics has taken inspo from the long, lean and limber bodies of dancers to come up with classes and online videos to help regular gym-goers get the most out of their workouts. ‘Dancers epitomise the balance between strength and flexibility to the extreme,’ says Lastics founder Donna Flagg. ‘Their bodies are graceful, sculpted and powerful.’Rather than overhauling your entire workout routine to emulate that of a ballerina, Lastics instead allows you to simply take a leaf out of their book, providing stretching-focused classes to help you develop an improved range of motion.
Stuck in a rut? If you exercise regularlybut can’t ﬁgure out how to smashplateaus, you’re in the right place.This plan, by IFBB ﬁtness pro Fiona Harris,will trim inches off your thighs, tone and sculptyour arms, perk up your glute-ham tie-in,and create deﬁnition like your Insta-idol@NicoleMWilkins. By manipulating variablessuch as intensity and frequency andincorporating different training techniques—like heavy/low-rep and light/high-frequencybody-part splits, plus cardio, HIIT, andplyometrics—you WILL keep your bodyprogressing right to the top.