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…


Salted caramel post workout smoothie

February 2, 2016

Change up your post-gym snack with this salted caramel smoothie by @silverspies. 3 heaped tbsp (approx. 30g) of natural whey protein (WPI or WPC) 2-3 medjool dates (depending on desired sweetness) 1/8 tsp pink Himalayan salt 1 large frozen banana ¼ tsp cinnamon 1 cup rice milk Simply place all ingredients into a blender & blend until smooth and creamy. Pour and enjoy. NEXT: Choc chip banana protein ice cream……


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

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

7 tips for workout success

WH&F head trainer Nikki Fogden-Moore shares her tips for workout success. 1.    Find exercises you love2.    Mix up the order of things3.    Take your gym outdoors4.    Bring a friend and put an interval timer on your phone5.    Pump up the sounds6.    Be grateful that you’re able to plan and create the body and the life you want. Gratitude for where you are at now is integral to getting to where…

January 5, 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

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…


Hand-to-shin ab workout

July 20, 2015

Want rock-solid abs? Try this hand-to-shin sit-up variation. How to Start with legs straight out and arms straight above, parallel to your ears. Raise one leg and opposite hand towards each other. Return to start position and repeat on opposite side. Breathe out at the top of the movement and inhale as you return to starting position. Repeat movement 10 times. NEXT: 7 core exercises with a ‘twist’ {nomultithumb}  …