Reverse lateral lunge single arm press

Target muscles: Quadriceps, Glutes, Adductors, Soleus, Hamstring, Deltoid With weights in hands, step laterally (sideways) then reverse lunge, lengthening spine. Pause in lunge position, raise same arm as outside leg to press weight above head, and lower. Repeat on other side. Reps/Recovery/Sets 12 to 15 reps x 3 sets; 30 seconds recovery between sets Want […]

Happy Baby yoga pose

Feeling stressed? Relax your body with the Happy Baby yoga pose. How to Lift the legs up in the air, taking a hold of the outsides of your feet into Happy Baby. Pull the knees in towards your armpits and stack the ankles above the knees. Keep the core activated, and the hips on the […]

Slam ball twists

A fun exercise that targets your abdominal muscles and lats! How to 1. Sit on a bench with your legs stretched out in front of you, ankles crossed, slightly below parallel and your arms holding your medicine ball. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your […]

7 best exercises for triceps

Bingo wings, be gone! These exercises specifically target your triceps so you can tone your upper arms. Medicine ball lunge with triceps extension Step 1 • Stand upright, feet together, medicine ball extended directly above the head • Step out into a lunge position, keeping the medicine ball extended directly above the head […]

Side stretch

Feeling stiff? This is a great stretch for the side of the body. Nikki Fogden-Moore shows us how. Side stretch 1. For the side stretch, start on knees, shoulder-width apart, and reach arms above head. 2. Hold arms out straight at sides to balance, looking straight ahead. 3. Support yourself with your right arm straight […]

Join the World’s Largest Core Fitness Class

Want to be part of the World’s Largest Core Fitness Class? Join us in Melbourne on Saturday 14th March 2015. Guy Leech, known as Australias No.1 fitness coach and seven-times Ironman winner, will be leading the attempt to set the record for World’s Largest Core Fitness Class. It will be fun and frantic, with the […]

Calf raise

WH&F Head Trainer Nikki Fogden-Moore demonstrates calf raises. How to Stand with your feet firmly on the ground, one foot slightly in front of the other. Hold a weight in your hands and then rise up on your tiptoes. Pause at the top for one or two seconds then come down again. NEXT: Lunge & twist […]

7 benefits of Bikram yoga

We know the well-documented yogic promises of improved flexibility, balance and core strength. But what’s the benefit of adding heat? Bikram expert Amy King of Bikram Yoga Victoria and Lucinda Mills of in Melbourne state their claims. The rest is up to you. Improve your » Weight Bikram Known for burning anywhere between 500 to […]

The effects of overtraining

Think you may have overtrained a little? Don’t ignore the signs during your workouts. Overtraining is a very real concern and shouldn’t be taken lightly. “Overtraining happens when a person has repeatedly exercised at an intensity, quantity and duration that is more than their body can recover from,” says Yujin Lim, exercise physiologist from Optimal […]

Online personal training – is it for you?

Want to save on personal training? Why not swap your face-to-face personal trainer with an online personal trainer? Angela Tufvesson investigates. Cost saving: Around $170 a week (based on three $70 sessions) Why you should make it happen: Personalised fitness training offers a wealth of benefits but comes at a price. If you’re after one-on-one […]

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