Wednesday, 29 November 2017

4 STANDING MOVES FOR A SUPER FLAT STOMACH

4 Standing Moves for a Super-Flat Stomach

You can get a stronger center without unfurling an exercise mat. In fact, the standing abdominals routine below hits all of the muscles that make up your core, from your abs to your hips, your pelvis to your lower back.

Check out the four exercises in our handy video and pin-able graphic. . Just complete three or four sets of each exercise as instructed, resting for 30 seconds between sets, two or three times a week. Flat belly, here you come!

Daily Yoga with Chris Freytag: Bridge into Wheel

0:54

1:03

Loaded: 0%

Progress: 0%

Tuesday, 28 November 2017

HIGH INTENSITY INTERVAL TRAINING

Minimise your workout time while maximising your results. PT Jay Bonaretti explains all about HIIT

High intensity interval training is great for fat loss

Make no mistake about it, high intensity interval training (HIIT) can be challenging as your training needs to be intense in order gain maximum results.

But don’t let the challenging nature of this cardio option deter you. While it is challenging, HIIT is also extremely rewarding in terms of results and self-satisfaction.

Prior to embarking upon a high intensity program, it is important to ensure that you are medically fit to do so. Once you get the all-clear, here are some practical tips for getting started:

1. Adjust to fit your fitness level

If you are currently unfit, then undertaking a super-high intensity workout from the get-go is not the best idea. Instead, you need to allow some time for your body to gradually adapt to the increased physical demands on your body. You may wish to begin with a 30 second period of moderate to high intensity exercise, followed by a two minute period of recovery.

As your fitness improves (and it will quite quickly), increase the level of intensity of sprints, and decrease the intensity of the recovery periods.

If you are already relatively fit, you may consider performing high intensity bouts of an equivalent time to your recovery periods. Anywhere from 20 to 60 seconds is fairly standard. Ensure that you go all-out during your sprints and never, ever pace yourself. Treat every sprint as your last!

2. Keep the workout short

Ensure that the HIIT session is not long. An ideal duration is 15 to 20 minutes. If you are training for too long, the level of exercise intensity will decrease and, with it, the effectiveness of the cardio will wane.

3. Choosing Your Machine

HIIT can be performed on any machine, really, as the ultimate goal is to elevate your heart rate to near maximum levels.

Generally speaking, it is advisable to avoid anything that requires balance and coordination (such as the treadmill), as it’s easy to fall off when you’re training at that intensity. The bike, cross-trainer and rower, and outdoor running, make effective HIIT platforms.

4. Get Motivated

Physical exertion aside, HIIT is psychologically challenging, so you need every little bit of help for an outstanding session.

Try using some music that will get you revved up and excited. If you have a training partner, try racing each other as incentive to push yourself. Also, try setting distance goals and always aim to set a PB.

5. Nutrition

Correct nutrition plays a vital role in enhancing your workout intensity and recovery. For optimal results, ensure that you consume food containing some quality carbohydrates before your training.

Exercising at a high intensity on an empty stomach will not only encourage muscle loss, it will decrease the intensity of your training session and in fact minimise, not maximise, fat burn.

After your hit workout, consume a quality protein shake, which will provide your body with essential nutrients to facilitate recovery to help you recuperate for your next training session.

6. Strength Training

It can be greatly beneficial to incorporate a strength training regime to complement your HIIT workout. Improving your strength will enhance your ability to maximise output during sprint periods.

Plus, the improved muscle tone will enhance kilojoule burn for that great summer body!
Image result for pics of high intensity interval training

7 SQUAT VARIATIONS YOU SHOULD TRY

7 Squat Variations You NEED to Try

Squats are like the LBD of your workout—they’re the perfect staple and they make your body look pretty amazing. But just like your wardrobe, your fitness routine could use some variety.

BETH BISCHOFF

First, here’s how to do a basic body-weight squat.

Stand as tall as you can with your feet spread shoulder-width apart. (A)Lower your body as far as you can by pushing your hips back and bending your knees. Pause, then slowly push yourself back to the starting position. (B)

Want even more squat options? Try these dance-inspired squats from 2016 Next Fitness Star Selena Watkins:

Blast Fat & Work Your Butt With This Circuit Workout

MISSING OUTiE

BETH BISCHOFF

Place your fingers on the back of your head and pull your elbows back so that they’re in line with your body. (A) Dip your knees in preparation to leap. (B)Explosively jump as high as you can. When you land, immediately squat down and jump again. (C)

BETH BISCHOFF

Stand holding your arms straight out in front of your body at shoulder level, parallel to the floor. Raise your right leg off the floor, and hold it there. (A)Push your hips back and lower your body as far as you can. Pause, then push your body back to the starting position. (B)

BETH BISCHOFF

Hold the bar across your upper back with an overhand grip. (A) Perform a squat with your feet set at twice shoulder width. (B)

BETH BISCHOFF

Hold the bar across your upper back with an overhand grip. Before you squat, raise your heels as high as you can (A) and hold them that way for the entire lift. (B)

BETH BISCHOFF

Hold a weight plate in front of your chest with both hands, your arms completely straight. (A) Perform a squat while holding the weight in place. (B)

BETH BISCHOFF

Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand in a staggered stance, your left foot in front of your right. (A) Slowly lower your body as far as you can. Pause, then push yourself back up to the starting position as quickly as you can. (B) Switch legs and repeat.

BETH BISCHOFF

Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head. (Imagine that it's a heavy goblet.) (A) Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. (B) Pause, then push yourself back to the starting position.

PILOXING WORKOUT AND ITS BENEFITS

piloxing workouts is a non stop workout. it is combination of cardio fusion of standing pilates, boxing, dance that will push u past ur limits and makes u sleek , sexy nd powerful.

What is piloxing? Not just a funny word, this new workout trend founded in 2009 by Swedish celebrity trainer Viveca Jensen. It is a crazy blend of boxing, dancing, and standing pilates. Basically it is the brain-child of fat burning, lean muscle-building, and FUN. Yes I said it, it’s fun. So, with all of that said, I think it’s time we learn more about the full-fledged health benefits of piloxing.

Cardio: Get Your Heart Pumping
- The fusion of piloxings brings dance, boxing, and pilates in an interval workout that is core-intensive. With the raise in your heart rate and the work on your core, you’ll be on your way to get sculpted. Some positive side effects of cardio: it lowers blood pressure and therefore reduces risk of heart disease.
Stronger Core
- Piloxing is a core torch-er. But what you may not know is what having a stronger core can do for your body. Not only does your posture improve, but it makes everyday tasks simpler such as lifting or gardening and even alleviates the stress placed on your lower back. Not to mention it makes you look fantastic.
Tone your muscles
- It is said that Michelangelo would look at a block of marble and see the statue within, he felt he was simply freeing them from their prison, sculpting them into reality. Well, if Michelangelo was to marble, Piloxing is to muscle. By toning your muscles, you are sculpting your body into the god or goddess it was always meant to be by training your muscles to better perform their full range of motion.
Flexibility
- All of this movement and lengthening of the muscles really limbers you up! That’s a good thing. By being more flexible you can reduce joint and back pain as well as improve your balance. As an added bonus, you can perform even better in the next class thanks to the increase in your range of motion.
Injury Prevention
- By increasing your range of motion and muscle mass, you are making your body stronger and more capable of adapting to movements and preventing yourself from getting hurt. You have eliminated the stiffness in your muscles that could lead to an injury while still strengthening them.
Reduces Stress
- Regular exercise is a known cure for stress. During a workout your brain signals the production of endorphins- neurotransmitters that make you feel good. In doing so, you are pushing away the stress and rewarding your body with an improved mood and a greater ability to focus on the tasks ahead without becoming frazzled.
Social Connections
- It has been proven time and time again that you are healthier and happier when you are surrounded by others in a positive environment. Interacting with people and building relationships keeps your brain young and healthy. Ultimately, this helps you live longer.
Builds Stamina
- Piloxing is exhausting. BUT in the long run it actually gives your body more energy. Through this extremely intense aerobic exercise routine, you are building stamina which will (eventually) allow you to do more with the same allotted amount of energy.
Boosts Self-Confidence
- When you look good you feel good. Piloxing is no exception: after every session you can feel yourself get closer to the better version of yourself through the sweat and shouts. As you follow this form of fitness, you are building a positive body image and proving to yourself that you are capable of what you thought was once impossible.
Improves Sleep

Exercise helps you sleep better in the long term. You work out, you get tired, you sleep! The more consistent you are with your workout regimen, the more prepared your body and brain are to sleep at night and the quieter the ‘alarm bells’ that once kept you up late are.

CIRCUIT TRAINING WITH 13 TIRE BASED EXERCISES

Tire Training Guide: 13 Tire-Based Exercises And One Killer Circuit Training

Summer might be winding down, but that doesn't mean you have to kiss outdoor workouts goodbye. There's no better way to push yourself while enjoying the fresh air than with a tire workout. This one, basic piece of equipment offers up a ton of workout variations. Plus, tires can be acquired rather easily and are great for challenging your power, strength, and conditioning.
, and I like to keep sports performance and functional training in my regimen. While I currently train for a balanced and well-conditioned physique to compete as an IFBB bikini pro, that doesn't mean I need to let my athleticism suffer. Tire workouts are the perfect way to get physique and performance benefits in one stop.

Where To Get Your Tires

I purchased my giant tire from a local shop. Not sure where to get yours? Do some research online to scope out a tire dealership or a place that sells farm tires. In most cases, they'll be pretty cheap (between $20-100). Otherwise, drive around with your eyes peeled for a free junkyard tire.
The next step is to consider the weight you want to use. For women, I suggest anywhere from 100-300 pounds, which will vary depending on your strength and goals. (I weigh 105 pounds, and my tire is roughly 200 pounds.) For men, 300-500 pounds is great to kick your workout into high gear.

Keep in mind that, if you want to rep it out, you can still have an effective workout with a relatively light tire. Safety is top priority, so stick with a size that's realistic for you.

Hit The Road

Once you've got your weapon of choice, you can throw any or all of the following exercises together in a full circuit-style workout, or you can do them individually. Again, consider what's most realistic for you and how you like to train. The weight of your tire will help you determine the reps and sets in your program.
Below are some of my favorite exercises and their benefits. Check them out!

Tire (Box) Jumps

Lay your tire flat on its side like a box. Face the tire with your feet shoulder-width apart. Squat down slightly, as if you're going to jump straight into the air. Your arms will naturally swing backwards and return forward as you leap onto the tire. Both feet should land softly on the tire. While the tire has some give to it, landing too heavily can hurt your knees upon impact. Consider this practice.
Benefit: Tire jumps are a functional exercise that can help improve your explosiveness for running and increase your vertical jump. As your vertical jump improves, test yourself by gradually increasing the height of the object you're using.

Triceps Dips

Facing away from the tire, place your arms behind you. Rest the palms of your hands on the tire with your arms fully extended. Place your feet approximately half of your body length in front of the tire. This will be your starting position. Bend at the elbows into a 90-degree angle while lowering your body slowly until your bottom almost touches the ground. Return to a straight-arm position. This is one full repetition.
Benefit: This exercise is the same as a bench dip—it's a slow, controlled movement to work your triceps. If the movement is too easy, add a plate to your lap or use it as an "active rest" in between other tire-based exercises.

Decline Push-Ups

This exercise really takes floor push-ups from beginner to advanced. Facing away from the tire, place your hands on the floor slightly wider than shoulder-width apart. Place both of your feet on the tire behind you and raise yourself up into a plank position. Keeping your body straight, lower your upper body toward the floor by bending both arms at 90-degree angles. Next, push up until your arms are fully extended again.
Benefit: This will primarily work the upper pectoral muscles, in addition to the lower pecs and core.

Lateral Jumps

Begin by standing upright and parallel to the tire. Next, squat slightly, bending your knees in a way that distributes your weight evenly. Avoid curving your back or bending at the hips. Jump sideways (laterally) onto the tire, and land in a half-squat position. As with a box jump, you want to land softly to lessen impact. Step (or jump) down from the tire and repeat.
Benefit: Lateral movements—jumps, in this case—are a great way to develop power and agility through explosiveness while improving strength in your lower body (hip abductors, adductors) and stability in your ankles, hips, and knees. Performing a lateral jump includes squatting, a great lower-body and core exercise

TOE TOUCH
Stand facing the tire. Drive your left knee up and touch the tire with your toe. As your left knee drives up, your right arm will swing back, similar to a running stance. Return your left foot to the ground as you drive your right knee up, your left hand back, and your foot to the tire. Repeat. The key is to move as quickly and swiftly as possible. The lighter you tap the tire, the quicker you can switch feet.
Benefit: This exercise focuses on acceleration and foot speed and develops your hip flexors. Weak hip flexors can affect your stride length and overall speed.

Step-Ups

Face the tire and place your left foot on it. Use this platform as a foundation to push off the step. Push through your heel to explode vertically. While in the air, your legs will naturally meet again side by side; switch your opposite leg to rest on the tire as you come down. Land softly on the ball of your stable foot so you can promptly explode back up to repeat.
Benefit: This exercise trains the legs and hips with the quads and glutes. The intent is to explode from the tire in a speedy manner, and this explosiveness can be transferred into many sports activities.

Broad Jumps Over Tire

Stand straight with your feet shoulder-width apart. Drop into a squat as you swing your arms back. As you explode into your maximum jump, swing your arms through, using that momentum to thrust your hips forward and land as far forward as possible. You should land in a controlled squat position with both feet. A strong core can help you land properly.
More advanced broad jumpers can perform this one leg at a time. The key to a broad jump is to jump as far forward as possible from a static position, and to land balanced. The momentum should not be generated with a prestep or hop before the jump.
Benefit: This is a great exercise to develop explosive power and improve the fast-twice muscle fiber reaction; it requires your leg and core muscles to quickly contract to create maximum force with each jump.

POP SQUATS

Lay the tire flat on the ground. Stand in the hole in the center of your tire. Bend your knees slightly and hop upward to land on the tire in a 90-degree squat with both feet on opposite sides of the tire. Hop upward again, returning to a standing position within the hole of the tire. This is one repetition. Repeat.
Benefit: Pop squats target your glutes, quads, hamstrings, and core. Do enough of these at a relatively fast pace and you'll also improve cardiovascular endurance.

Tire Flips

Start with the tire flat on the ground. Place your fingers under the tire while it is in this position. Your hands and feet should be shoulder-width apart. Squat down deep, bending at the knees. As you return to a standing position, pull the tire up. Make sure to use your whole body—especially your legs—to avoid lifting solely with your back. The momentum you create should allow you to change your hand position from a pull to a push. Push the tire forward. Once it is flat, repeat the process.
Benefit: Tire flips cover all the bases—your core, back, legs, arms, and shoulders. Just be careful when you bend to pick the tire up. Leave your ego at home! If you need a lighter tire, make the switch. You can risk serious injury if you are bending at the hips and using your back instead of bending at the knees and using your full body and engaged core to lift and push.

"Tire flips cover all the bases—your core, back, legs, arms, and shoulders."

Advanced Moves

If you're very comfortable with the above exercises, then I encourage you to try some more advanced tire workouts. How do you know if you are ready? Use the following as a gauge:

You weight train frequently and are familiar with pushing and pulling twice your body weight (or the weight of your tire).
You do exercises such as box jumps, broad jumps, or other sports performance training regularly.
You often train with HIIT-style workouts.
You can do 10 or more tire flips continuously (with the size of tire you have available).

Back And Forth Tire Flip

This is a three-step process (two jumps and a flip). First, you jump into the hole of the tire. Second, you jump forward (out) of the tire, landing on the opposite side you came from. Lastly, you turn to face the tire and prepare to flip it in the direction you came from. Repeat for 8-10 flips, or as many as you can before you need to rest.
Benefit: This is a power and strength exercise from head to toe. As an added benefit, it also tests your cardiovascular system!

Tire Pushes (Partner Exercise)

The tire should be standing upright. You and a partner will each face one side of the tire and stand about arm's-length apart. Prepare your foundation with a staggered stance; plant one foot slightly ahead of the other at a distance that feels good for you. Place your hands (palms facing forward) in line with your chest, and push the tire back and forth. Your elbows should be slightly bent, so you can receive the tire with a cushion, and then push the tire back to your partner.
Benefit: Similar to the bench press, this movement engages your chest as you push, and your arms as you receive the tire from your partner. You also need strong legs and core to withstand the weight of the tire. This is a fun way to work on your upper-body strength.

Tire Flip To Sprint

Have a friend time you as you complete tire flips for 20-25 yards. Once you finish flipping— from start to finish—turn around and sprint back to the start. Take a 1-2 minute rest as your friend completes the same exercise. Complete two more rounds, and try to beat your time each round.
Benefit: This strengthening exercise also incorporates explosive power from sprints.

Burpee + Lateral Jumps

Lateral jump from one side of the tire, onto the tire, and then onto the other side. Complete a burpee. Jump laterally back onto the tire, then jump onto the other side. Do a burpee. Repeat. One burpee on each side of the tire is 1 full repetition. Complete 10 reps in each set.
Benefit: Burpees and jumps alone can get old fast. This is an unconventional way to take regular exercises to another level. Is the tire necessary? Not really, but it's a fun one to try with a partner, or alone to really get your heart pumping.

The Workout

Now, let's put it all together! Here's a glimpse of how I would combine the exercises we just discussed. Warm up with a 10-minute run/walk followed by dynamic stretching. This is crucial; don't forget to stretch!
I have the circuit broken down into three groups of three exercises. All nine exercises equal one round. You may take a rest after every third exercise, if needed. If not, power through until you complete one full round. Then, take 1-2 minutes rest.

Tire Circuit