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…

November 16, 2015

7 explosive moves for your plyometric workout

November 1, 2015

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…


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…

October 28, 2015

Lateral raises

Lateral raises work to isolate the smaller muscles in the shoulders for great shape and tone. How to 1. Stand up with your torso upright and a weight plate in each hand being held at arms length. The elbows should be close to the torso. 2. The palms of the hands should be facing your torso. Your feet should be about shoulder-width apart. This will be your starting position. 3….

October 7, 2015

Side-to-side box squats

Looking for a total leg workout? This move will work your glutes, hamstrings, quads and calves How to 1. Stand to one side of a bench or box and place the inside foot up onto your bench. 2. Get in a squat position and then push through both feet to propel yourself into the air and over the step, landing in a squat position. 3. Immediately upon landing, jump up…

October 1, 2015

Slam ball twists

A fun exercise that targets your abdominal muscles and lats! How to 1. Sit on a bench with your legs stretched out in front of you, ankles crossed, slightly below parallel and your arms holding your medicine ball. Your torso should be leaning backwards around a 45-degree angle from the bench. This will be your starting position. 2. Keeping your core engaged, take the medicine ball and slam it down…

September 28, 2015

Shoulder stand yoga pose

  Improve your upper body strength with the Shoulder Stand yoga pose. How to Pull the knees into the chest, placing the hands down beside your body. Lift the hips up high, resting on the backs of your shoulders with the knees in towards your head. Place the heels of the palms at the small of your back with the fingertips pointing up towards the ceiling. Lift the legs up…

September 23, 2015

Dumbbell stiff-leg deadlift with extension

Bored of ordinary deadlifts? Try this version to work your lower back, glutes and hamstrings.  How to 1. Stand with feet shoulder-width apart, holding a pair of dumbbells at your sides. Keep your chest up and shoulders back. 2. Bend the knees slightly and keep the shins vertical, hips back and back straight. 3. Keeping your back and arms completely straight, bend at the hips and lower the dumbbells as…

September 22, 2015

Dumbbell curtsy lunges

Work your glutes, hamstrings and quads with this awesome take on an ordinary lunge. 1. Stand feet shoulder-width apart. Holding a pair of dumbbells at your side, keep your chest up and shoulders retracted back. 2. Step your right leg backwards into a modified lunge position where your foot crosses behind and to the left of your front leg. This curtsy-type position will get your glute and adductor firing.3. Step…

September 18, 2015

Fasted cardio – is it right for you?

Running on empty usually makes working out harder, but studies have shown that low-intensity aerobic exercise in a fasted state – before breakfast, for example – can foster long-term improvements in performance and weight loss.  Why you would: Normally, exercise uses a combination of glycogen (carbohydrates) and fat as fuel, but – according to a recent study published in Sports Medicine – exercising in a fasted or glycogen-depleted state creates…

September 15, 2015