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!   ARMS/CORE   Equipment ›› x2 BB›› Box or chair›› Mat This session will focus on shaping arms and accentuate tone followed by a five-minute sculpting ab blast. Your arm workout will be made up of four different exercises, which must be performed in their order and in the full rep numbers before moving on…

December 23, 2015
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Summer Body Warrior Challenge – 5-minute ab blast – Week 4

Set your watch for five minutes. Perform the following exercises in their order as many times through for five minutes without stopping. Bring on abs!   Challenge exercises x10 Toe tap x10 Crunch x10 Jackknife x10 Heel tap     Toe Tap   Crunch     Jackknife   Heal Tap   {nomultithumb}       Fitness

December 23, 2015
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Summer Body Warrior Challenge – Legs – Week 4

  Let’s finish by leaning and toning our legs (good problems)!   Your leg workout comprises five different exercises, which must be performed in their order and in the full rep numbers before moving on to the next exercise. Try to maintain the same DB weights throughout the circuit numbers.  Don’t forget about your sprints with diminishing recovery! This is to be done post leg weights.’ Complete your nominated rounds…

December 23, 2015
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Summer Body Warrior Challenge – Week 3 – Challenge 1

December 4, 2015

  Put a stopwatch on your efforts   No time for slacking off this week. Efforts will be reduced and times will be recorded AND we want to hear about it! Snap a selfie and hashtag #RawFitspo with your challenge time/effort. Woo-hoo! Let’s inspire each other! You could win a training session with us, reposted on our Instagram or be featured in the January edition of the mag. This week…

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Summer Body Warrior Challenge – Week 3 – Challenge 2

December 4, 2015

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 with exercises at the top and metrics down the side – think reps…

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Summer Body Warrior Challenge – wk2 cardio

This week is all about stepping it up with more intensity and bigger efforts. Recovery will be reduced and weight will be added. Find a local hill or incline. It could be at your local park or a local street – the steeper, the better. Measure approximately 100 metres (step it out). Your aim is to run at 70 per cent of your maximum speed up the hill. Your legs…

November 26, 2015
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Summer Body Warrior Challenge – wk2 strength

November 26, 2015

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 length of space you can run. Set you mat up…

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Summer Body Warrior Challenge – wk1 abs

November 20, 2015

Tone your tummy for summer with this five minute ab workout! First: set your watch for 5 minutesPerform the following exercises in their order as many times through for five minutes without stopping. Bring on abs! x10 toe tapx10 crunchx10 jackknifex10 heel tap     Toe Tap  1. Lie on your back on the floor.2. Point your legs and arms to the ceiling3. Lift your shoulders towards the ceiling and try…

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Summer Body Warrior Challenge – wk1 strength

November 19, 2015

Use this strength session to compliment your wk1 cardio session to tone up and trim down! Equipment stopwatch mat This session is only 15 minutes in duration, so ensure you go hard and are strict with your timing. Set your watch for 15 minutes and to alarm at the start of every new minute. Every time you hear the alarm, you need to perform the four lots of exercises and…

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Summer Body Warrior Challenge – tips for success

Make the most your four-week Summer Body Warrior Challenge with Sheena-Lauren’s top tips for fitness success. Train first thing in the morning“Wake up and work out before your brain figures out what is going on,” says Sheena-Lauren. You will be less likely to skip a workout than if you leave it to the end of a day. “There is less chance for ‘things’ to pop up during the day, and…

November 18, 2015
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