Challenge yourself on the sand with this walking lunge twist by Holly Barker.
How: Step forward into lunge position.
At full lunge, twist torso towards front hip, return to centre and step forward, bringing back leg forward.
Repeat with each step, twisting torso from side to side towards front hip on each side. 20 reps.
Words/Workout: Holly Barker (pictured)
Photography: Noel Daganta
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Challenge yourself with the pop squat on the sand with Holly Barker.
How: Squat to 90 degrees, feet shoulder-width apart, knees in line with toes.
Explode out of your squat and through your heals.
Land softly back to your squat starting position and prepare to repeat. 20 reps.
Words/Workout: Holly Barker (pictured)
Photography: Noel Daganta
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Sculpt your butt with the single-leg deadlift with Holly Barker.
Position weight to left side and raise right foot slightly to take weight off.
Keeping neck and spine position neutral, tilt your weight forward while reaching your right foot back, leg straight and toe pointing towards the ground.
Use your left arm for balance on left hip and right arm reaching towards the floor.
Return to upright position and repeat.
Switch to alternate side after first side is completed. 20 reps.
Words/Workout: Holly Barker (pictured)
Photography: Noel Daganta
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Can't get to the gym during the week? A new breed of web and app-based training programs takes the excuses out of the busy.
Whether you do best with a real-life traininer to keep you accountable, learn best from demos or written instructions or prioritise tracking tools, here are 10 pocket gyms to suit those who don't have access to a gym.
HIT: Devised by a qualified trainer, the customised programs on this free site answer goals such as weight loss, strength conditioning and general fitness. The fitness library contains more than 200 exercises complete with video demonstrations, iPod-ready instructions and printer-friendly versions perfect for lunchtime sessions. The site's user guide makes it a doddle to use the extensive functions.
MISS: If you tend to be derailed or struggle to stay motivated, consider a real-life trainer as the lack of personal ongoing support puts the onus on users.
COST: Free
2. fitness.com
HIT: More an online toolkit brimming with health and fitness tools than a program per se, fitness.com is ideal for returning exercisers or those who have some experience in training. Built around a thriving community of highly active, supportive users, it has a sorority vibe. You can rest assured you're not the only one asking the questions you do or struggling with an issue.
MISS: If you need practical advice or lack foundational fitness knowledge, consider a website that offers prescriptive plans.
COST: Free
HIT: With a whopping 5,000 exercises able to be matched to users' expertise, equipment, interests and goals, workoutsforyou.com offers two payment packages with perks such as a personal trainer, ongoing customisation and regularly updated workouts.
MISS: Expensive compared to other featured websites – but still far cheaper than most gyms.
COST: Made Just For You – 4 months/$99; Self-directed – 4 months/$59
4. fitera.com
HIT: The rebranded version of Fast Track to Weight Loss is expressly geared to toning and fat loss with a focus on efficiency. Perks include workout videos from fitness experts and live weekly chats with trainers. The personalised fitness plans are flexible, allowing for modifications to suit respective needs. However, it also provides sufficient structure to stop you from wimping out or falling into bad habits. Sign up for one of the regular challenges hosted by the website to keep you inspired and responsible for achieving your targets. And if you need that extra push, FITera also offers a paid coaching program that is virtually unrivalled in the online fitness community. The benefit of a global online community is hard to beat.
MISS: If you are looking for an advanced strength routine for sports/strength training, FITera's focus on fat loss and toning may prove limiting.
COST: Free or add ACE Coaching and Accountability – 1 month/$97
5. abc-of-fitness.com
HIT: Based on a mission to democratise healthy living, this website seeks to make health and fitness resources ultra-accessible. For newcomers, information on fitness equipment is ideal for setting up a low-key home (or car boot) gym. BYO organisation and discipline. ABC can be a successful motivator.
MISS: The ant-size micro text and confusing navigation. If you need to be told what to do or easily lose motivation, the onus on proactivity and self-motivation might fall flat.
COST: Free
HIT: Ideal for those looking to strengthen or add muscle, this results-oriented site hangs its hat on detailed weights advice. This 'just the facts' approach is ideal if you're a go-getter who's always on the move and needs basic information in an easy-to-understand format. There's also a focus on nutrition here, with a dietary plan designed just for you based on personal stats and a 40,000+ food database to pull from.
MISS: GymAmerica substitutes software for a real trainer and while it's state-of-the-art, it lacks peripheral attributes such as empathy and genuine encouragement.
COST: $38.97/3 months
HIT: With the word 'free' listed upfront, Free Trainers is proud of its complimentary fitness service that has helped provide plans for nearly two million users. All plans are fully customisable, which means you're always satisfied, if not a little less motivated at times. The community element is a big reason why fans keep coming back to Free Trainers, with the site format replicating a social media network that allows users to search for fellow members by name and email. The detailed questionnaire on sign-up gauges your current fitness level, preferences and goals, and is even smart enough to incorporate particulars such as injury rehab.
MISS: Naturally the non-existent price tag means a lack of human interaction from a qualified PT; however, website staff and fellow users are happy and available to offer general support if you're able to wait for a response.
COST: Free
HIT: DailyBurn's fitness library offers over 100 workouts with a focus on cardio, health and weight training to suit multiple goals. These workouts are each state-of-the-art and ideal for someone who needs to constantly change it up to avoid losing interest. While taking into account your ideal body type, time for exercise and skill level, the website targets programs that suit you. There's also a great range of tracking tools for keeping up with your progress, plus an incredible food database of over 67,000 items. And if you don't like it, there are no problems thanks to the free 30-day trial!
MISS: On the surface there's very little info about what the site offers, which doesn't do its features justice. The free trial allows you to see this in action, however, with a generous 30 days for you to get a true sense of what's on offer.
COST: $32.50/3 months
9. itrain.com
HIT: A website purely dedicated to MP3-matched workouts to take to work or on vay-cay, it comprises exercises sorted by interests and goals, so one day you can focus on weight loss and dance and the next, flexibility. If your ideal workout involves hitting the park with your headphones and hill sprinting like nobody's watching, you'll enjoy this.
MISS: If you frequently purchase one-off downloads, it can get pricey. Consider a yearly subscription with unlimited downloads.
COST: Average $10 per download, or 1 year/$119.88 unlimited downloads
HIT: With 24-hour personalised support from your own trained PT based on a bespoke plan, this platform lets you substitute other exercises to progress your training and avert plateaus. The emphasis is on sustainable long-term results. There's a foolproof nutrition plan with customised shopping list, meal plan, swap suggestions and even a guide to healthy fast food options. You can also have your plan tailored to food allergies. A bank of calculators and thriving community make this a great all-rounder.
MISS: Direct debiter beware: you will be billed even if you don't use the site, yet some people will use the potential money pit as motivation. Testimonials vouch for the sites' appeal.
COST: 12 weeks/$29.95 or 12 months/$59.95
In need of some inspiration? Check out some of our favourite Instagrams to follow now.
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Get sculpted with this exclusive gym free circuit by the Tone It Up Girls. All you need is your yoga or exercise mat.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 1
Downward dog & butt kick
Warms up your body, engages core and lifts butt
HOW: Begin in a downward dog position. Slowly and with control, lift your right leg up towards the sky, keeping your shoulders square and both hands firmly planted on the ground. Engage that butt! Lower your leg and repeat 10 times before alternating sides.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 2
Butt lifter & arm cincher
Tones arms and butt and tightens core
HOW: Begin in a high plank position, drawing a straight line from your shoulders to your knees. Lift your left leg up as you lower your right knee to the ground. Next, perform a tricep push-up by kissing your elbows to your waistline.
Complete 10 reps as you keep your left leg up and lifted. Repeat on the other side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 3
Heat wave
Targets butt and core
HOW: Begin in a standard bridge position, on your back with feet directly below your knees. Keep you butt up, pressing up through the front of your hips. Keep your abs tight and butt engaged as you rotate your hips from side to side. Repeat 20 times.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 4
Side plank twists
Targets entire core and tones arms
HOW: Begin in a high plank position, creating one line from your head to your feet, wrists directly below your shoulders. Open up to your right side, coming into a side plank, arms outstretched in a 'T' shape. Keeping your abs tight, come back to high plank and repeat 10 times. Repeat on opposite side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 5
Single-leg deadlift
Tightens and tones butt while improving balance
HOW: Stand at the back of your mat, feet together. Hinge forward at your hips, bringing your right leg straight back as you lower your hands towards the ground. Use your butt to lift back up, keeping your abs engaged for balance. Repeat 15 times before completing the move with your left leg.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 6
Squat chop
Tones thighs, tightens waistline and works butt
HOW: Start with feet together. Reach your arms up and to the right, twisting your torso as if you were grabbing something from the top shelf. Using your core, pull your arms down to your left side as you squat down, bringing your butt down and keeping knees behind your toes. Repeat the move 20 times, engaging your core. Repeat on the other side.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 7
Tummy tightener
Targets lower abs
HOW: Lie on your mat in a straight line, feet together. Draw your belly button towards your spine as you crunch up and bring your left leg straight up, curling your arms upwards to help tighten your core. Lower and repeat with your right leg. Alternate sides for 20 reps.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 8
Rainbow side plank
Targets your core and obliques
HOW: Begin on your left side, legs straight, hip on the ground and upper body propped up on your left arm. Use your core to lift your body up, creating a rainbow-like arch, arm curving upwards. Dip your hip down towards the ground and come back up. Repeat 20 times before changing sides.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
Move 9
Toe touch & crunch
Targets your core and tones triceps
HOW: Start on your back with knees bent. Crunch up and use your triceps to push yourself up as you straighten your left leg and extend your right arms to touch your toe. Return to start position and alternate sides. Repeat 20 times.
Words: Katrina Hodgson and Karena Dawn
Photography: Ashley Streff.
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Fitness model Jen Jewell and Theresa Jenn Lopetrone show us how to maximise your time at the gym by using compound exercises, which recruit more muscles.
This circuit-based routine won't take you hours in the gym each day. You'll be combining some of our favourite exercises, performing them back to back with minimal rest between sets. This approach will help you to build strength, increase endurance and of course torch calories while helping to earn tight, lean and shapely muscle. Importantly, you'll enjoy it. A 'fun with fitness' day is integral to the program; grab a friend for a workout, or head outside to the track, a hike, beach, etc.
The workout:
Perform one set of each exercise, back to back, for one full set. Depending on your fitness level, you'll be doing three to five full sets of everything listed below. 12 –15 reps per exercise.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Plie Squat
Standing up straight, hold a dumbbell in each hand. Move your legs until they are wider than shoulder-width apart, with toes facing outward, keeping legs slightly bent. Slowly bend your knees and lower your legs until your thighs are parallel to the floor, holding this movement for one second. Then press with the heel of the foot to return to the starting position. Repeat this movement until all required reps have been performed. Ensure that your upper body/arms remain stationary throughout this exercise.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Dumbbell row
Select a flat bench and place a dumbbell on each side of it. Place the left leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your left hand on the other end of the bench for support. Use the right hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your waist, keeping your upper arm close to your side and keeping the torso stationary. Lower the resistance straight down to the starting position. Repeat the movement for the specified amount of repetitions. Switch sides and perform the same thing with the other arm.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Incline dumbbell press
Lie back on an incline bench with a dumbbell in each hand on top of your thighs, palms facing each other. Raise dumbbells to shoulder width and rotate wrists forward so that palms of your hands are facing away from you. Lock your arms at the top, hold for a second and then bend your arms as you slowly lower the weight, stopping once dumbbells are lowered to just slightly above your shoulders and angled slightly over your chest. Hold this motion for one second and then repeat the motion for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Splits squats
Set up a flat bench about two to three feet behind you (will vary according to your height). Start with feet together and dumbbells at your sides, shoulders back and abs tight. Then move to position your legs where one foot is slightly forward and your back leg is extended behind you with the top of the foot placed on the bench. Begin to slowly lower, flexing at the knee and hip to lower your body down, maintaining good posture throughout the movement. Keep the front knee in line with the foot as you perform the exercise. At the bottom of the movement, drive through the heel to extend the knee and hip to return to the starting position.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Crunch with reverse crunch
Lie on the floor or a mat, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling) as you raise your upper torso off of the floor, simultaneously raising your hips up slightly and bringing your knees towards your chest. Return to starting position and repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Standing Arnold shoulder press
Stand upright with your feet positioned slightly apart, knees slightly bent. Holding dumbbells in each hand, flex one arm up so that your palm is facing your shoulder. Rotate your palm outward, away from your body. As you do this, press the dumbbell overhead with arm extended. Bring the dumbbell back down to your shoulder, then slowly reverse the rotation movement to return to the starting position. Repeat for required reps and then repeat movement on the opposite arm.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Hammer curls
Stand up straight, holding dumbbells in both hands with your feet positioned shoulder-width apart and your palms facing your sides. Keeping your elbows at your sides, curl your arms up towards your shoulders, until your forearms are vertical. Lower your arms back down until they are fully extended. Repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
Standing overhead press
Stand upright, holding a dumbbell overhead with both hands under the inner plate, using a diamond-shaped grip. With your elbows overhead, lower your forearms behind your upper arms by flexing your elbows. Keep elbows in tight towards the side of your head throughout the entire motion. Flex your wrists at the bottom of the movement to stop the dumbbell from hitting the back of your head. Raise the dumbbell back up to starting position. Repeat for required reps.
Photography by Dave Laus
Words/Workout: Jen Jewell
Models: Jen Jewell, Theresa Jen Lopetrone
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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 Terzis
Photography: James Patrick
1. Sit-up
3 sets / 12-15 reps
1. Begin by lying on the Bosu ball with your hips just off the edge of the ball. Place your hands behind your head to gently support your neck.
2. Exhale and curl your upper body over the Bosu ball. Hold for a brief second at the top before slowly returning to the starting position.
Words/workout: Meaghan Terzis
Photography: James Patrick
2. Push-up
3 sets / 12-15 reps
1. Place a Bosu ball on the floor so the half-ball is facing down. Assume a push-up position with your hands on the sides of the ball's platform. Brace your core and glutes.
2. Lower your body until your chest nearly touches the ball. Pause then push yourself back to the starting position as quickly as possible.
Words/workout: Meaghan Terzis
Photography: James Patrick
3. Bosu toe taps
3 sets . 15-30 seconds
1. Place one foot on the ground and one foot on the Bosu ball.
2. Switch feet rapidly, using quick taps.
Words/workout: Meaghan Terzis
Photography: James Patrick
4. Mountain climbers
3 sets / 12-15 reps
1. Start in a modified push-up position over top of the Bosu with your shoulders lined up over your hands with feet straight out.
2. Keep your hips lowered and your core engaged and drive your knees in towards your chest, alternating between legs.
3. Continue driving your knees toward the centre of your chest until the appropriate number of sets have been completed.
Words/workout: Meaghan Terzis
Photography: James Patrick
5. Single leg hip bridge
3 sets / 12 reps
1. Lie down and place your right foot on the rubber part of the Bosu ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
2. With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly lower your body towards the ground but do not lie back down until the end of the set.
Words/workout: Meaghan Terzis
Photography: James Patrick
6. Front lunge
3 sets / 12 reps
1. Keep your upper body straight with your shoulders back and relaxed, holding dombells of your choice at your sides. Keep chin up and engage your core. Step back with one leg so toes are pointing down on the Bosu ball and helping stabilise the body.
2. Lower your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.
Words/workout: Meaghan Terzis
Photography: James Patrick
7. Side to side squat
3 sets / 10 reps
1. Place your left foot in the centre of the Bosu with your right foot parallel to your left foot on the floor. Hold a weight of your choice at the centre of your chest with both hands.
2. Bend down into a squat position.
3. In one quick motion, jump sideways to your left, over the Bosu, so your right foot replaces your left in the centre of the Bosu. Your left foot should be parallel to your right but on the floor. Keep your body low in a squat as you plant your foot on the ground. Jump back over the Bosu, returning to the starting position. This completes one rep.
Words/workout: Meaghan Terzis
Photography: James Patrick
8. Side plank
3 sets / 30-second hold
Lie on your side with your bottom elbow on a Bosu ball and with your feet staggered on the ground. Your top foot should be in front of your bottom foot. Raise your hips so that they're off the ground and your body forms a straight line from your ankles to your shoulders. Hold, return to starting position.
Words/workout: Meaghan Terzis For more ab blasting workouts, try Emily Skye's ab and core workout.
Photography: James Patrick
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Increase your back strength with bar pull-ups. Here's how to get it right.
A strong back is integral to a strong, high functioning, lean body, and pull-ups are like a laser pointer for your flip side. They're also bloody tough.
"Pull-ups are one of the toughest bodyweight exercises you can do and they do take a long time to master," says PT and founder of business KE Fitness Kris Etheridge.
Yet beginners who withstand the burn will witness rapid gains. "You're going to have to be patient, but you should be improving in strength each week when you first start out." Etheridge advises strengthening your biceps and upper back using the assisted pull-up/chin-up machine, lat pull-down machine and seated row machine. "If you don't have access to these machines, a great way to work on your chin-ups or pull-ups is to loop a large power band (a thick circular rubber band) over a chin-up bar and put one of your feet in it," Etheridge says. "This will help lift some of your body weight. As you get better, you can change to lighter bands until you're achieving this all on your own." When performing pull-ups, remember to use your lats (the broadest muscle on your back) and not just your arms.
Perks: "Pull-ups target the upper back, particularly the lats, and also work the biceps and abdominals," Etheridge says. Not only will pull-ups become easier the more you practise due to the increased muscle you're producing in conjunction with a loss of body fat, but these will also help for advancing in other exercises. "Having a strong upper back will allow you to progress to more challenging exercises like Olympic lifting," Etheridge says.
Injury insurance: If you're overweight, be careful not to overdo this exercise at the start, as pull-ups are very demanding. Generally speaking, the bigger you are, the more difficult you will find pull-ups as you have more weight to lift. There's a reason most rock climbers are lean after all! If you have shoulder, upper back or neck injuries, ask a professional if pull-ups are an appropriate exercise for your needs.
Pull-up challenge
Instructions: Emphasising the correct technique, INCLUDE PULL-UPS IN YOUR WORKOUT TWO TO THREE TIMES PER WEEK.
Week one–two - Using the heavy power band, perform two sets of 15 reps.
Week three–four - Change to the moderate strength resistance band, and perform three sets of eight reps.
Week five - Reduce the resistance to the light band and perform four sets of three reps.
Week six - Perform three sets of three reps of negative pull-ups. Here you're avoiding the pulling up phase and just doing the lowering movement without a band to help. It should take you three to five seconds to lower, and the slower, the better!
Once you can perform the above comfortably, you're ready to try the real thing!
Looking for more upper body workouts? Try this toning upper body workout.
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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 rest
4 x 500m runs with 2-minute rest between each (work-to-rest ratio = 1:1)
2-minute rest
4 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!
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Don't want to spend your hard earned cash on a gym membership? Here's the equipment you need for a home gym all for under $100.
Suspension straps for toning and fat loss
"Suspension straps are easily one of the most versatile and popular apparatuses on the market," says elite trainer of over 15 years Matthew Strickland.
"They can be used to isolate particular muscle groups, or as a full-body compound or high-intensity workout."
Plyometric box for cardio, toning and fat loss
Plyometric boxes and aerobic steps come in a range of heights and sizes to adhere to varying fitness levels and exercise goals.
Kettlebell for toning and fat loss
"With proper technique, kettlebells can be used to train your entire body for both toning and fat-burning goals," says Strickland.
Compound movements such as the kettlebell swing, in which the centre of gravity shifts, work the entire body while moves native to dumbbell workouts often isolate one or two muscle groups.
Resistance bands for activation, recovery and toning
Also known as physio bands or Thera-Bands, resistance bands are often used to improve flexibility or for rehabilitative purposes.
"Resistance bands are great for rehabilitation from injury as they don't load the spine or put pressure on the joints to the same extent as heavy weights," says Strickland.
"When added to your stretching routine, they can allow you to reach a deeper stretch than you might otherwise be able to achieve, aiding recovery and improving flexibility."
Foam roller for activation, recovery and toning
"While foam rollers are often thought as being exclusively a recovery tool for massaging sore muscles, I've often also used them as a rehabilitation tool with my clients," says Strickland.
"By rolling out the outer thighs or glutes with your feet elevated off the floor, your core is forced to engage and you can actually get quite a solid, yet low-impact, abdominal workout."
Swiss ball for toning
"Gym balls can be used for an endless number of exercises that work the entire body," says Strickland. "They are actually popular among athletes as they can target the muscle groups specific to the athletes' performance.
For specific exercises to promote toning, fat loss and card get your hands on the July 2016 issue of Women's Health and Fitness Magazine.
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WH&F Head Trainer Sheena-Lauren shares her exclusive 20-minute home workout. All you need is a stopwatch, a mat and a box or chair. Let's go!
The workout
This workout is divided into four five-minute blocks, all you need is 20 minutes. Set your stopwatch for five minutes with the alarm sounding every 10 seconds.
Starting with push-ups and dips, set yourself up over the box (a chair is also good) to form an incline-push-up position. Once you have started your stopwatch, perform push-ups, trying to touch the box with your chest on each descent (maintain your range).
When you hear the 10-second alarm, flip around and launch into your dips.
At the next 10-second alarm, flip back around for push-ups. Continue until you hear your five-minute alarm.
These combinations with endurance are designed to cause serious pain (muscle fatigue)! Next, move on to your second block of five minutes, combining toe taps and crunches, your third block combining squats and squat holds and finally your fourth round, combining explosive squat star jumps and scissor jumps.
PUSH-UP
DIP
TOE-TAP
CRUNCH
SQUAT
SQUAT HOLD
SQUAT STAR JUMP
SCISSOR JUMP
Looking for more home workouts? Try this gym free circuit.
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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 dumbbells
What you'll do:
For Day 1
Start with the Upper Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Lower Body exercises, rest one minute, then repeat for a total of three circuits.
For toning, aim at 12 to 15 reps for each exercise.
For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.
For Day 2
Start with the Lower Body exercises. Perform one set of each exercise, then move on to the next exercise without rest. At the end of the Upper Body exercises, rest one minute, then repeat for a total of three circuits.
For toning, aim at 12 to 15 reps for each exercise.
For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise.
For Day 3
Start with the Upper or Lower Body exercises. Complete three sets of the first exercise before moving on to the next. Repeat until all the exercises of the Upper and Lower Body exercises have been completed.
For toning, aim at 12 to 15 reps for each exercise, resting 60 seconds in between sets. For increasing strength and maximising muscular power, aim for 10 to 12 reps for each exercise, resting 90 seconds in between sets.
Exercises:
Upper Body
•Shoulder Press
•One-Arm Dumbbell Row
•Alternate Incline Dumbbell Bicep Curl
•Bench Dips
•Decline Push-ups
Lower Body
•Bench Hops
•Prone Glute Lifts
•Step-up with Knee Raise
Let's get started!
Model: Chanel Sabovitch
Words: Nichelle Laus
Photography: Dave Laus // davelaus.com
Shot on location at: Studio Two22
Hair and make-up: Two Chicks & Some Lipstick
Shoulder presses (shoulder, triceps)
Hold a dumbbell in each hand and sit on a bench, with back support if possible.
Plant your feet firmly on the floor hip-width apart. Bend your elbows and raise your upper arms to shoulder height so the dumbbells are at ear level. Push the dumbbells up and in until the ends of the dumbbells touch lightly above your head. Lower back down to the starting position and repeat for amount of desired repetitions.
One-arm dumbbell row (middle back, biceps)
Place a dumbbell on the left-hand side at one end of a flat bench.
Position yourself on the left side of a flat bench with your right knee and right hand resting on the bench.
Pick up the dumbbell with your left hand using a neutral grip. Slowly pull the dumbbell up as far as possible.
Pause and squeeze your shoulder blades together, and then slowly lower the dumbbell back to the starting position.
Repeat for amount of desired repetitions, and then repeat for your other side
Alternate incline dumbbell bicep curls (biceps)
Grab a pair of dumbbells and sit down on an incline bench positioned at a 45-degree angle. Pull your shoulder blades back and let the dumbbells hang at your sides with your palms facing forward.
Curl one of the dumbbells up, bending the elbow and bringing the weight to your shoulder. Pause, then lower your arm back to starting position. Repeat for the amount of desired repetitions. Repeat with the other arm.
Bench dips (triceps)
Position your hands shoulder-width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints. Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps. Repeat for desired amount of repetitions.
Decline push ups (chest)
Get in the standard push-up position with your feet elevated on a bench (or other surface) and hands slightly wider than shoulder width. Your elbows should be completely locked out. While keeping your body straight, lower your chest to the floor. Pause and push back to the starting position. Repeat for desired amount of repetitions.
Bench hops (quads, glutes, core)
Stand to one side of a flat bench with feet together. Holding the front of the bench, lean your weight into your hands and keep your feet together. Quickly jump up and over the bench. As soon as your feet touch the ground, jump back again. Continue jumping back and forth for desired amount of repetitions.
Step-ups with knee raise (glutes, hamstrings, quads)
Stand facing a bench with your feet together. Step up, putting your left foot on the top of the bench. Extend through the hip and knee of your front leg to stand up on the bench. As you stand on the bench with your left leg, flex your right knee and hip, bringing your knee as high as you can. Reverse this motion to step down off the bench, and repeat the sequence on the opposite leg. Repeat for the desired amount of repetitions.
Prone glute lifts (glutes, hamstrings)
Lie face down on a flat bench, hands holding under the front of bench.
Lift both legs upward and extend them in a 'V' position, keeping feet about six inches (15 cm) from the bench, squeezing the glutes until your lower abdomen is slightly elevated from the bench. Lower down and repeat for desired amount of repetitions.
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