Tag Archives: Womens

    THE WORKOUT 5 to 6 rounds, with no more than 10 to 15 seconds’ rest between exercises. 5 Burpees // 20 Kneeling Banded Hip Thrust // 5 Burpees // 20 Knee to Squat Jump (10 on each leg) // 5 Burpees // 30 Standing Hip Abductions (15 on each leg). Workout by Kyla […]

 Words/workout: Sam Ly (pictured)  Photography: Jamie Watling  1. Straight-arm plank Lie on a flat surface. Position hands directly under shoulders and legs, shoulder-width apart. Stay on the balls of toes and push the body off the ground into a push-up position. Keep head forward and spine neutral as you contract the core, keeping stomach tight, […]

Overhead Reverse Lunge x 10 Step back into a reverse lunge, bringing the knee down to graze the ground as you reach your arms up and out of your hips towards the ceiling. Emphasise driving the pelvis underneath you to create length along the front of the hip. Alternate legs.   Alexa always incorporates a […]

Boxing can be integrated into various exercise genres including cardio, HIIT,plyometric, reflex training and stamina training. Reap the benefits of this all-rounder with Tiffanee Cook, Boxing Trainer from Fightfit Boxing Centre‘s boxing basics. It is important that before starting a boxing workout, your body, joints and muscles are nice and warm. The best way to […]

  Warm-up (not pictured)   This dynamic warm-up will prepare your body for key moves. Consider it an investment. 2–3 minutes: (20 seconds each) Begin with high knees, running in one place for 20 seconds. Followed with butt kickers, with heels kicking back to touch your butt, for 20 seconds. Lastly, fully extend arms and […]

Images by Dave Laus. Complete this routine as a timed circuit or do five rounds (20 reps each exercise).  The gist: A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, […]

The rules: Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight.  Superset 1: Squat with wide stance x20 + Stable lunges x15 per leg (4 rounds) Do 20 squats with wide stance. Make sure your weight is on your heels and […]

Carve your buns, quads, and hamstrings (plus a little bit of core) with this killer lower-body circuit courtesy of trainer Joni Ortiz. Power through the exercises quickly using your own bodyweight, or take it at a slower, harder pace by adding a set of dumbbells into the mix. Model/Trainer: Joni Ortiz //  Photography: James Patrick […]

WH&F cover model and personal trainer Grace Shelmerdine takes you through a high-energy, body-weighted circuit designed to burn maximum calories quicker than you can say pass me the sweat towel. What? AMRAP stands for ‘As Many Rounds As Possible’, and the reason I love this type of circuit is because it’s so motivating! Instead of […]

For all the girls carrying the world on their shoulders, Karey Northington provides an epic upper body circuit designed to build strength and create some serious shape.   The why   This workout is a fantastically efficient time saver that hits the deltoid from multiple angles, creating beautifully sculpted shoulders. Using dumbbells, the body bar […]