Holly Barker’s 7 day workout program

February 25, 2016

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 warm-up with bar, 10 sets of 10 Lying hamstring curl, 4 sets…


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 rest…


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…


3 butt toning workouts

  Say hello to a toned bum with these glute and thigh workouts. Warm-Up: 10 minutes on the treadmill/Stairmaster at a steady pace (short of breath, but still able to hold a conversation). Directions: Perform each circuit three times before moving on to the next one. Rest for 45 to 60 seconds after each completed circuit. Circuit 1- Goblet squat // Barbell hip thruster // Dumbbell hip thruster Goblet Squat…

January 20, 2016

7 running tips to improve your stride

  There’s more to running than just hitting the pavement. Reduce your risk of injury with these head to toe running tips. Head: the way you hold your head when you run will determine your posture. Look ahead to where you are running, not down at your feet. Shoulders: Your shoulders need to stay relaxed; think about dropping them away from your ears. While running you may find they start…

January 19, 2016

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

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

The benefits of concurrent training

  Speed up your results by incorporating concurrent training into your workouts. There’s nothing like a double-whammy workout, but if you’re thinking of combining weights and cardio into one session, some caveats apply. “Again, the last thing you want to do is ask your muscles to work at their highest levels and to have your technique fail because you’re already partially exhausted from your cardio,” says exercise psychologist, clinical personal…

January 7, 2016

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 as you have the effects of burning fat well after the workout…

January 6, 2016

4-week ab workout

  If your wish list includes strong abs that pop, this ab workout by WH & F Trainer Nichelle Laus will tick the box while carving an hourglass waist.     Designed to trick your muscles into faster progress, this six-move power circuit leverages the principles of repping to failure with minimal rest between moves. At a glace: 6 moves 2 sessions a week 4 weeks 6-pack Are you game?…

December 31, 2015