Upper body workout

February 22, 2016

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 minutes •    Go max out on each exercise for 50 seconds then…

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Lower body workout

February 16, 2016

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 target your butt and upper hamstrings. All you need for the move is…

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Full body workout tips

  Covet a perky butt but not sure you’re ready for toned arms? A strength-training workout to suit your fitness goals will help you get there.  “A combination of compound and isolation [workouts] is great, especially in body sculpting,” says experienced natural bodybuilder and personal trainer Ami Stockton. The trick to body sculpting is knowing where and how to build lean muscle and tone and here’s why you should start….

January 18, 2016
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Full body toning circuit

  The six move workout that will firm your arms, thighs and butt.     No time to get to the gym. Spending your group class budget on the mortgage. There are a million excuses not to get moving. All you need for this set of six toning moves from WH&F trainer Nichelle Laus is the resistance of your own body weight and a set of dumbbells. The rules –…

January 12, 2016
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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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