Summer Body Warrior Challenge – Arms and Core – Week 4

This final week we will focus on specific muscle groups and make all our hard work POP! This final week we will focus on specific muscle groups and make all our hard work POP! ARMS/CORE Equipment ›› x2 BB ›› Box or chair ›› Mat This session will focus on shaping arms and accentuate tone followed by a […]
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DIY fitness test – are YOU up for the challenge?

Want to test your fitness? With results from these 5 simple fitness assessments, you can set goals based on where you are now. Remember your scores will serve as a benchmark – no narky self-judgement required. Instead, give yourself props for committing to improvement and get cracking. 1. Maximum push-ups in one minute Record if you […]
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Pelvic curls

This Pilates exercise targets buttock muscles, hamstrings, abdominals and spinal articulation and mobility. Physical benefits: Pelvic curls are often likened to a massage. The slow and pinpointed movements over each vertebra are a wonderful release for the spine. Mental benefits: This exercise has a relaxing effect, which kicks in almost immediately. “It’s a fantastic spinal […]
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Anything but gym: the benefits of hiking, cycling and running

Looking to take your workouts outdoors? We take a look at the benefits of hiking, cycling and running and what to look out for. GOOD FOR Taking your cardiovascular training outdoors may be the answer to increased motivation and dodging results plateaus according to the latest research. One study published in the journal Environmental Science […]
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Single weight overhead tricep extensions

This exercise is a great superset (interchangeable) exercise with the chest press. Keep your elbows tucked in to isolate your triceps. Start with arms extended and lower the weight past your head towards the ground. Return to start position. Aim for 10 to 12 reps. TOP TIP: Ensure the weight you are using is not […]
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4 common running mistakes to avoid!

Are YOU guilty of these? 1. Excessive rotation Many joggers take steps that stretch slightly beyond their natural running motion, triggering excessive rotation, which occurs when the pelvis and spine move too far in one direction. Similarly, many joggers swing their arms too far forward or too far back, perhaps under the impression that this […]
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Reverse fly Swiss ball

This Swiss ball exercise will target your back, arms & core. How to Place ball directly under hips. Keep pelvis towards ball and core engaged. Place dumbbell in each hand with palms facing down. Place arms out to the side at 45-degree angle. Keeping arms at side, retract shoulder blades down into central pocket. Raise […]
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Medicine ball pull-overs

Work your chest and lats with this Medicine ball exercise. How to: Lie on a bench with your lower back supported and stabilised. Hold a medicine ball straight up in the air. Slowly lower the medicine ball behind your head as far as you can, keeping arms lengthened with a soft elbow bend. Squeeze your […]
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How HIIT training helps you burn more fat

Burn more fat by adding two-three high-intensity interval training (HIIT) to your weekly workouts. Find out more with these expert insights. While building lean muscle will aid in boosting metabolic activity while at rest, HIIT – which involves short periods of intense work followed by even shorter recovery periods – performed two to three times […]
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Kettlebell renegade row

This is a challenging exercise for your arms, back and core stability. Sarah Lawrence shows us how. How to Hold a plank position with your hands on the dumbbells or kettlebells. Keep your feet wide and your shoulders directly over the bells. Alternating arms, pull one elbow back like a one-arm row, lifting the bell […]
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