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Summer Body Warrior Challenge – Week 3 – Challenge 2

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…

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Summer Body Warrior Challenge – wk2 strength

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

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

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…

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Summer Body Warrior Challenge – wk1 cardio

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 along with a mat or towel. The session requires you to surge – think 70…

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7 explosive moves for your plyometric workout

Plyometric training is also known as ‘jump training’, which basically means muscles exert maximum force in micro intervals. Try the circuit twice. If you’re feeling strong, try three and four times! Two-to-four rounds, 15 seconds between exercises, one- to two-minute rest between rounds. Switching up your workout routine and challenging yourself to try new things will not only keep you motivated but will also produce faster results. Pop Squat What…

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Spiced chickpea and kale-stuffed capsicums

  Looking for healthy mid-week recipes? Try these spiced chickpea and kale-stuffed capsicums from naturopath Cassie Mendoza-Jones. Ingredients (serves 6) 6 capsicums, any colour (or one per person) 1 tin organic chickpeas, rinsed well 3 tbsp coconut oil 1 tbsp Moroccan spice blend Pinch of Himalayan pink salt 1 zucchini ¼ bunch kale Salmon fillets Dash of olive oil Method1. Heat oven to 180°C. Cut the tops off the capsicums and…

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How to do the splits in 6 weeks

  Learn how to do the splits with our step-by-step guide. It’s surprising what you can achieve in 6 weeks! While doing the splits probably seems a world away from your cross-legged default desk chair position, the improvement trajectory is steep. “I’ve had students who have never done the splits who managed to achieve them in a matter of weeks,” says dance teacher Lara McGirr. (She’s also had students who…

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