The aim of the challenge is to get through all of the exercises and repetitions in ANY order and in any rep numbers as quickly as you can. Keep track of reps and set that clock! Equipment ›› Stopwatch ›› Paper/pen ›› BB ›› DB ›› Weighted plate ›› Box or chair ›› Mat Before commencing, roughly draw up a table […]
Category Archives: Workouts
Use this strength session to compliment your wk2 cardio and step it up! Equipment Weight plate 5kg, 10kg, 15kg Mat Cone This one is a tough one. So be ready to put that warrior paint on and bring it. This workout can be done indoors or outdoors, just ensure you have approx. a 20 m […]
This week is all about finding your groove and familiarising yourself with the main movements you’ll do during the next four weeks. Equipment stopwatch two cones or markers (water bottles will do) two mats or towels Find a local park or oval and measure out approximately 100 metres. Place a cone or marker at each end […]
Some gym goers are oblivious to how the other half trains. Find out how many reps you should REALLY do to shed fat.. Do the opposite of everyone else It sounds like a Tony Robbins seminar, but if you want to be exceptional, look at what everybody else is doing and do the opposite. (Air […]
Skipping is an excellent cardiovascular exercise that can be done almost anywhere. How to Simply push the couches back, pop on your favourite playlist and hop to it! The intensity of skipping means you can spend less time working out and when performed regularly you’ll see an increase in fitness, coordination and body tone. To […]
Once the penny drops that lifting weights is the best way to burn fat, it’s tempting to haul as much as you can and rep ‘til you drop. But your bravado may be a hot-body buzz kill. WH&F weight training guru Grant Lofthouse re-writes the rulebook CRITICAL RULE #1: Train more often For the last […]
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 […]
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 […]
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 […]
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 […]