The cross-over

Sculpt and shape your booty with this workout from AJ Govoni. How to Begin on all fours. Extend left leg out behind you (picture A). Kick left leg up (picture B), then cross it over your right leg (picture C). Lift leg back up to centre and lower down to starting position. Hold the last […]
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How to perform skullcrushers

Target and strengthen your arms with skullcrushers. The Move: Skullcrushers Why: Skullcrushers are a great exercise to superset with other tricep exercises and work well as the second exercise because you can go fairly heavy with weight. How: Lie down on bench and bring weight up. Keep arms straight up to ensure you’re working against gravity. Only bend your […]
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Spin class v cycling

Which is better for fitness? The sticking point with many spin bikes is that it’s easy to look (and feel) as though you’re clocking a calorie-burning, cardio-boosting pace without actually working out, as the wheels keep spinning once you’ve stopped applying force. Spin bikes tend to have a weighted flywheel that, once in motion, has its own […]
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Holly Barker’s 7 day workout program

We chat to fitness model, trainer and gym owner and WH&F February 2016 cover model Holly Barker about her typical 7 day workout routine.       I am active seven days a week. I am currently lifting five days a week and performing some type of cardio seven days a week. Monday – Hamstrings Stiff-leg deadlift, German volume set 20 […]
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Back support + front support + pike

Pilates is brilliant for strength and conditioning without expensive equipment. How to Sit with feet close to your bottom and with your hands behind. Press into feet and hands to lift off mat. Turn body over to kneeling on hands and knees, press hands into mat and extend right leg back to plank position. Repeat […]
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Upper body workout

Kick start your workout and tone with this upper body workout by fitness trainer, Nikki-Fodgen Moore.     Whether you pop this into your full body workout, use it as a warm up or want to include it as an express upper body workout, these exercises are designed to tone and strengthen your upper body. Express Sessions – 15 […]
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Step-up with a bicep curl

Work your biceps, butt and legs with this fat-blasting workout from Nichelle Laus.   How to Stand with left foot on a sturdy bench, step, or chair with a dumbbell in each hand. Step up onto the bench and raise the right thigh so it’s parallel to floor; at the same time, curl weights up […]
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Lower body workout

Get ready to work up a sweat with this lower body and leg toning workout by fitness trainer Nikki Fodgen-Moore.   For an express 15 minute session go max out on each exercise for 50 seconds, then rest for 10. Step-Ups Perk: The move combines the action of the lunge with stepping upward, like climbing stairs, to really […]
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Split squats with dumbbells

Targets quads, glutes, and hamstrings. How to 1.    Position yourself into a staggered stance with the rear foot elevated on a bench and front foot forward. 2.    Hold a dumbbell in each hand, and let it hang to your sides. 3.    Lower yourself by flexing your knee and hip. Maintain good posture throughout the movement, […]
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Ab and core workout by Emily Skye

Sculpt rock hard abs with fitness IT girl Emily Skye’s exclusive workout for WH&F.   This is a fantastic ab and core workout you really can do anywhere. By doing the workout in a circuit format, you also get the added benefit of a fantastic fat burning session. High-intensity circuits are by far the best way to burn fat […]
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