Fitness Advice

Subterms

    More stories

    • 100 Shares

      in fitness and body

      The Common Warm-Up Mistake You Could Be Making

      by

      It’s been said that ‘how you start is how you finish’. This goes for workouts as well – the warm-up is vital for effective results. It is easy to skip this step and jump right into getting your sweat on, but here’s why you shouldn’t. Ceri Hannan from Planet Fitness gave us the low-down on warm-up mistakes that could be hurting your workout sesh…

      What is a warm-up?

      “In basic terms, the aim of any warm-up is to prepare the body for the work to follow,” Hannah begins. “General mobility of the joints and raising the body’s core temperature is key.”

      But why do we need to warm up? “Physical preparation is paramount from an injury prevention perspective,” Hannan explains. “Not to mention heightened awareness to react to the work that follows any warm-up.” But it’s not just your body that needs to be ready to work out. “Mental readiness also plays a crucial part in helping to connect the mind and body for a safe and effective exercise experience.”

      The warm-up mistake you could be making

      Yep, that’s right – you can warm-up incorrectly. Like most things in life, there’s a right and a wrong way to get yourself warm.

      “The most common mistake I see is people going straight into static stretching (holding a stretch for 10 seconds plus),” Ceri says. “This is fine ‘after’ the workout [when your body is warm], but generally the muscular-skeletal system is not warm enough to withstand a static stretch.” It’s also important to think about what you’ll be doing after the warm-up. “[The warm-up] is generally followed by ‘dynamic’ workout activity,” Ceri adds. Again, start how you plan to finish.

      How long should you warm up for?

      “Anything from five to 30 minutes, purely depending on the work to follow,” Ceri explains. “It also depends on the temperature and the individual human.” You’re ready to work out properly when you’re ‘warm’. You’re warm when you’ve got a bit of a sweat going and breathing a little heavier. Easy, really. Let’s work it.

      We’re warming up for Fit Night Out!

      Come Fit Night Out, we’ll be warming up with the best, celeb trainer Jessica Naylor, to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

    • 188 Shares

      in fitness and body

      REVEALED: FNO’s Hot Girl Warm-Up With Jessica Naylor – And Why You Should Join Us 

      by

      If you never warm-up before you work out, allow Fit Night Out to be the event that changes your mind. From elevating your workout gains to boosting mobility, there are a ton of reasons why this oft-overlooked practice is actually a powerhouse for fitness. 

      Come the 5th of August, warming us up is Jessica Naylor, celeb trainer, group exercise instructor and PUMA ambassador. “I’m looking forward to seeing so many gorgeous people move with meaning, using their bodies & having fun,” she says. Her approach to health and fitness? Enjoying workouts! “Make it fun and blast the music, live your life!” Naylor enthuses. 

      From boosting your calorie burn to much more, here’s what you stand to gain when you warm up before throwing down. 

      First off, it gets you ready for your workout 

      That’s the entire purpose of warming up: to prime your body for what you’re about to do. It boosts blood flow to your muscles, making them nimble and better able to handle things like jumps and weights. By increasing the amount of blood flow, a healthy dose of oxygen makes its way to your muscles to power you through your next movements.

      It improves movement 

      By doing dynamic stretches and gentle heart-raising movements before your workout, you essentially prime the connection between the brain and muscles for movement. This improves the efficiency at which you can work during your exercise, making for a much better workout. 

      Warm-ups boost performance 

      In one study, a warm-up of sprints and dynamic movement improved sprinting ability in athletes before a match. Athletes ran eight sets of 60m sprints, which improved their overall sprinting ability. And coupled with dynamic stretching afterwards, they improved sprint speed, agility and overall performance. 

      They reduce injury 

      Importantly, warming up your muscles properly before an activity can reduce the likelihood of injury during your workout, by as much as 30 percent, according to one study. While most research agrees with this hypothesis, there are some that don’t. But warming up is great for preventing injury anyway, as long as it fits the bill of what’s to come in your workout. That’s because the increased blood flow loosens up the muscles and gets them ready for your box jumps, burpees and everything in between. 

      Come Fit Night Out, we’ll be warming up with the best to get you ready for hours of fun, challenging workouts that you’ll love moving to. “Get ready for elevated heart rates and a killer endorphin kick,” says Naylor. Ready to get in on it? Get your tickets right here.  More

    • 213 Shares

      in fitness and body

      REVEALED: Join Angelique Van Der Linde At FNO – And The Exact Science Behind Our Step Workout

      by

      Forget Jane Fonda – step workouts are what’s happening, right now and here. And come 5th of August, we’re stepping up to the plate with our step-free step workout. Leading us will be fitness instructor and WBFF Fitness Pro Athlete Angelique Van Der Linde. And she’s bringing the canned heat to your feet. “I hope to bring a fit flavour that the ladies have not been exposed to. My baby is almost one year old and being able to train with all these like-minded women and celebrate our super-human strength as women is a privilege,” she says. 

      Angelique’s approach to fitness 

      When it comes to making sure you’re staying in shape, Angelique has a go-and-get-it attitude. “Health & wellness is like brushing your teeth. Don’t overthink it. Just get it done,” she says. At her class, you can expect to crush calories while having a blast. Think you’ve got two left feet? Don’t sweat it. “I promise to keep it super simple but to fill every moment with inspiration and fun! No one cares about the moves, just move in the same direction as all the rest and have fun,” she says. 

      [embedded content]

      Why we’re doing a step workout at FNO 

      From getting your heart pumping to challenging your muscles, here’s what you can expect from a high-intensity step class. 

      You’ll crush calories 

      Per personal data from one WH writer’s experience, just thirty minutes of steppin’ burned a whopping 200 calories alone. It’s also high-energy since jumping and stepping around will leave you drenched faster than you can sauce up some fries. 

      You’ll burn your quads and glutes 

      Step class is all about moving those legs, so expect your legs to burn. Stepping forwards and backwards (believe us) does a number on your quads and glutes, since these muscles serve as stabilisers that prevent you from falling over. 

      You’ll have fun 

      More than anything, this class, with its pumping feel-good music, will be fun. Expect to laugh as you try to master a killer step routine. 

      You’ll tone up 

      One study evaluated the effects of 12 weeks of step aerobics on elderly women. It found significant changes in waist circumference, and “had a positive effect on the functional fitness components of these older women,” the study notes. Plus, another study saw big improvements in V02 Max, meaning your overall fitness will improve. Get stepping, people! 

      Get ready for Fit Night Out! 

      From dancing to stepping, there’s something for everyone at Fit Night Out and you’re guaranteed a great time. “It’s always the biggest motivation to see so many women train together and share the love for health and wellness,” says Angelique. “When I see the sea of women in front of me, all feeling the rhythm and beat with a smile on their faces, that’s what I look forward to most! The class will be filled with hip-hop combinations mixed with some old-school step choreography. It’s something new, fresh but still familiar and anyone can join, benefit and enjoy this segment.” 

      Ready to get to it? Book your tickets to the fitness event of the year right here.  More

    • 163 Shares

      in fitness and body

      5 Fitness Goals You Should Be Making If You Want To See Progress

      by

      One thing we fitness pros are always babbling on about is the importance of having goals. In fact, the first thing I ask prospective clients is what they want to achieve, so I can help ’em get there. And while there’s no such thing as a bad goal, having more specific intentions can be even more powerful — especially when you can measure that progress along the way. Consider adding these five fitness goals to your list.

      Meet The Expert: Amy Roberts is a certified personal trainer

      Fitness Goal #1: Lower Your Body-Fat Percentage

      Clients often tell me they just want to lose two to four kilos to “lean out.” (Sound familiar?) But you’ve probably heard the old “muscle weighs more than fat” line. While that’s not technically true (a kilogram is a kilogram), it is true that a kilogram of muscle is denser and takes up less space than a kilogram of fat. So if your goal is to shed kilograms, you really should be aiming to lose body fat and gain (or retain) muscle. Essentially, you’re hoping to shift your body composition and lower your body-fat percentage.

      You can measure this in a number of ways…

      You can ask a trainer at your gym to test it using skin-fold callipers.

      You can try a body-comp scale or monitor that uses bioimpedance (where you stand on or hold metal pads and a current determines your body composition). Or, you can go to a special lab for a more accurate (though pricier) air- or water-displacement test.

      Keep in mind that the first two options aren’t 100 percent accurate. But as long as the measurements are done under the same general conditions, you’ll be able to get a pretty good look at your progress.

      Goal #2: Get Stronger

      Of course, you don’t want to look like Joe Manganiello, but you shouldn’t be afraid to make strength one of your goals. In fact, unless you put some crazy concerted effort into it, the typical woman will never “bulk up.” (Newsflash: You CAN be strong and skinny!) What I like about strength as a goal is that it’s much more quantifiable than “toning up,” which is what women often say when they’re describing the desire to build muscle.

      Strength can be measured by a number of ways. The number of push-ups you can do, the amount of weight you lift, or the increase in reps you can handle. It’s also noticeable in daily life: The ease with which you lug your groceries or lift your suitcase into the overhead bin. And if you want to check your progress in the mirror, find out how long it takes to see muscle definition.

      Goal #3: Master A Skill

      Write down this goal if you’re one of those people who just doesn’t get particularly amped about running/lifting/sweating just for the sake of it. Sometimes you need a specific skill to hone in on. My gateway drug into fitness was a weekly adult gymnastics class that hooked me. But if tumbling isn’t your thing, just pick another sport or skill that you want to learn to excel in, like Pilates or boxing.

      Already found your fitness muse but need an extra boost? Make specific achievement goals, such as targeting a number of chin-ups (can’t do a single one? Try our chin-up challenge to learn how in six weeks!) or conquering a forearm stand in yoga.

      Goal #4: Make Fitness A Part Of Your Routine

      I meet people daily who want to shape up for a specific event — a wedding, a school reunion, bikini season… I would never begrudge anyone wanting to look and feel her best for any reason. But I try to encourage a more long-term approach. Sure, you’re motivated to work hard for the grand occasion. But do really you want to put in all that effort only to let it fall by the wayside later? Consider how you can keep those gym dates, favourite classes or regular runs in your schedule for the long haul.

      A lot of things can motivate you: finding a workout buddy, blocking off your calendar with “fitness appointments,” and prioritizing personal training or those pricey-but-awesome indoor cycling classes in your budget. What’s important is that you find your mojo and hold onto it. But if you really need an end goal, just make a point to try something for a month or two. By the time you’re finished, chances are you’ll be hooked.

      Goal #5: Train For An Event

      There’s one exception where shaping up with a deadline can actually come in handy, and that’s training for a fitness event. Some of us are just more deadline-driven than others. By giving yourself a specific point at which you’ll have to prove your stuff, you’ll be more motivated to keep up with your training. So sign up for a triathlon, a 5-Kay, or an endurance event like an obstacle course. Then, train like hell. Who knows? After the rush of completing your first one, you may decide to make it a habit.

      The article was originally published on www.womenshealthmag.com More

    • 150 Shares

      in fitness and body

      Introducing That Fitness App: An Easy-To-Use Online Gym Connecting Trainers And Students

      by

      That Fitness App, the brainchild of Dominique McFie, a qualified Yoga instructor was launched today. This new app available for Android and iOS mobile devices connects trainers and students at the push of a button to create your very own private online gym. It offers a new level of convenience to everyday training needs on a safe and secure platform.

      That Fitness App benefits both trainers and students who can connect whenever it is most convenient. Trainers can connect with clients through That Fitness App eliminating all the hassles of scheduling, invoicing, and marketing. Likewise, busy individuals who are adapting to new fitness habits, or have limited time for training, can engage with a personal trainer online via That Fitness App.

      “As a Yoga Instructor I grappled with the issue of scheduling classes to suit customers’ busy lifestyles, as well as finding clients looking for the style of Yoga I offer, in the environment they want. Apps make our lives more convenient, and we are all far more familiar with online engagement nowadays, which lead me to the concept for That Fitness App”, says Dominique McFie. Her vision is to build a community for fitness and health conscious people to connect to while helping both trainers and students achieve their goals.

       Benefits To Trainers: 

      Trainers looking to build a solid client base will be visible to a broader community of people seeking fitness training. 

      Trainers set their own class fee structure. Plus, get paid the amount they choose via the safe and secure platform on a regular payment cycle. 

      Trainers can add as many categories to their profile as they want. Subject to vetting of their training qualifications and credentials. This allows trainers to offer a variety of training sessions thus engaging more clients. 

      Scheduling is done directly on the App based on the training slots made available sending the trainer notifications of new bookings as they are made. 

       Benefits To Students: 

      Students can connect to a trainer of their choice whenever is most convenient and enjoy the benefits of engaging online with a trainer. 

      Students embarking on a new fitness routine will find that the convenience and flexibility the App offers makes it easier to adapt to new habits as it saves time and travelling, plus there is the benefit of having someone knowledgeable teaching you right from the start.

      The range of trainers available on the App means it is suitable to avid fitness buffs as well as beginners because students can connect with any trainers for different types of exercise whenever available. 

      That Fitness App is completely free to sign up! Students only pay for the classes they book via the secure payment gateway. 

      Four Training Categories

      Yoga 

      Pilates 

      Personal Trainer 

      Sports Specialist 

      Reliable and Secure 

      To ensure safety and integrity of That Fitness App, all students and trainers are properly vetted. All trainers have proven their expertise prior to sign up, so students know they have a qualified training professional on their side. Likewise, students’ authenticity is carefully monitored to ensure that trainers can run a professional business. 

      That Fitness App aims to transform how trainers and students connect to achieve fitness goals and healthy lifestyles. Download the app here. More

    • 163 Shares

      in fitness and body

      Try This Shy Girl Upper Body Workout If You Lack Confidence At Gym

      by

      For strong, sculpted arms, biceps and triceps exercises are great — but don’t forget to work those shoulders too. Toning the tops of your arms is also a surefire way to build a strong, powerful upper body. And if you always find yourself feeling intimidated at the gym, let us introduce you to #ShyGirlWorkouts and more specifically, our Shy Girl upper body workout.

      What’s A Shy Girl Workout?

      @the.healthqueen dumbbell only! (IG: @ the.healthqueen) #fitgirls #beginnerworkout #shygirlworkout #selflove #fitness #dumbbellworkout #legday ♬ original sound – Ashley Ward

      No surprises here, it’s a trend that originated on TikTok. And it’s for all of us who don’t feel super confident in the gym and feel intimidated by the weight section. These are the main features of Shy Girl Workouts:

      They require zero or minor gym equipment 

      They can be done in one, small area of the gym 

      They include simple, easy-to-remember exercises 

      They’re a great way for you to build confidence so that you’re eventually able to venture into the sections of the gym that usually get your heart racing. So just take a look on TikTok and you’ll find a Shy Girl Workout for just about every body part. This is one trend we can seriously get behind!

      READ MORE: The 15-Minute Full-Body Weighted Workout That Tones Every Inch

      Why Do A Shoulder Workout?

      Unfortunately, most people have super weak shoulders, thanks to years of sitting hunched over at a desk and cell phone (womp, womp). But the good news is, all it takes is some strength exercises to pull them back into the proper position, helping to improve your posture and ditch neck pain.

      Not to mention, almost all upper body movement — both when you’re performing exercises or during everyday activities — involves your shoulder in some way. That means working those muscles will allow you to perform tasks and exercises with heavier weights, without injury.

      The Shy Girl Upper Body Workout

      So, to give you an assist, personal trainer Kelly Cole put together some of her favourite dumbbell shoulder workouts you can do anywhere. All you need is a set of dumbbells (note: choose a weight that feels like a major challenge during the last two reps) to give this workout a go. Kelly recommends adding two to three of these exercises to your upper body workout, or put them together for a focused shoulder workout. Whether you’re a beginner or advanced exerciser, this Shy Girl upper body workout is perfect to do at home or in the gym.

      Time: 15 Mins | Equipment: Dumbbells | Good For: Shoulders

      Instructions: Choose six exercises below. Then for each move, do three sets of 10 to 12 reps each, resting as needed between sets. Then continue to the next move.

      READ MORE: One Dumbbell, Six Moves: This Full-Body Workout Is So Beginner-Friendly

      1. Overhead Press

      How to: Start standing with feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, arms bent at 90-degree angles, elbows wide and in line with shoulders, palms facing forward. Then press the weights up until arms are straight overhead. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      2. Hammer Shoulder Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing inward. Press weights up overhead until biceps frame face. Hold for one second, then take three seconds to lower the dumbbells back to start. That’s one rep. Complete 10.

      3. Front Raise Palms Down

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing body, weights resting on quads. Keeping elbows straight, lift arms until they reach shoulder height. Then, slowly lower back down. That’s one rep. Complete 10.

      4. Front Raise Palms Up

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, arms straight, palms facing up, weights resting on quads. Lift arms until they reach shoulder level. Then slowly lower back down. That’s one rep. Complete 10.

      5. Cuban Rotations

      How to: Start by standing with dumbbells in each hand, elbows bent 90 degrees, in line with shoulders, and dumbbells raised to head height. With moving upper arms, rotate forearms down until they’re parallel to the floor. Then raise dumbbells back up to the starting point. That’s one rep. Complete 10.

      READ MORE: So Little Space? You Can Do This Arms & Abs Bodyweight Workout Anywhere

      6. Lateral Raise

      How to: Start standing with feet shoulder-width apart holding a dumbbell in each hand, palms facing body, arms at sides. Raise arms outward until they’re parallel to the floor. Then return slowly to start. That’s one rep. Complete 10.

      7. Arnold Press

      How to: Start standing with feet under shoulders, soft bend in knees, holding a pair of dumbbells at chin height, arms narrow in front of body and bent, palms facing body. Open elbows out wide to sides until inner arms face forward and then press the weights overhead, rotating palms away from body. Then return to start. That’s one rep. Complete 10.

      8. Upright Row

      How to: Start with feet shoulder-width apart, holding a dumbbell in each hand, palms facing toward body, and weights touching quads. Pull elbows up and out wide to lift the dumbbells to chest. Then reverse movement to return to start. That’s one rep. Complete 10.

      9. Shoulder Shrugs

      How to: Start by standing with feet shoulder-width apart, a dumbbell in each hand, and hands at sides. Lift shoulders up toward ears, then slowly lower back down to start. That’s one rep. Complete 10.

      10. Arm Circles

      How to: Start standing with legs shoulder-width apart, holding a dumbbell in each hand, arms extended out to sides at shoulder height, palms facing floor. Then make small, clockwise circles with arms, initiating the movement from the upper arm/shoulder joint not the wrist. One rotation is one rep. Complete 10.

      *Words: Kelly Cole

      This article was originally published on www.womenshealthmag.com More

    • 150 Shares

      in fitness and body

      5 Ways To Switch Up Your Workout Routine To Lose More Weight

      by

      You’ve been working out a ton and are convinced this is going to be the week that the number on the scale is finally where you want it to be. And then… nope. Womp womp.

      Put away that sad trombone — with a few simple changes to your normal workout routine, you can finally start to see results. In fact, changing up your workout routine for weight loss is basically the secret sauce for making progress.

      “Your body adapts to your workout, so it’s important to tweak your normal routine so you continue to get the most out of it,” explains strength and conditioning specialist Noam Tamir. Here, some of his favourite ways to switch up your workout routine for weight loss.

      1. Warm Up (But Really Tho) For Weight Loss

      If you jump into your workout without prepping your body first, well, you’re a normal human being. But you won’t be able to perform as optimally (read: burn as many kilojoules), says Tamir — that’s why it’s crucial to begin with a good warm-up.

      “Start with a couple of mobility moves, like hip-opener drills, ankle drills, leg swings and neck nods,” recommends Tamir. “All of these will help get the synovial fluid — the fluid inside of your joints — moving, which will help with your mobility overall.”

      He also recommends paying some attention to your glutes, which are the biggest muscle in your body — and should be activated before any workout for max results. His activation moves of choice: single-leg bridges, lateral band walks and deadbugs. “If you do just a couple of these moves before you begin, your workout will be much more effective.”

      2. Work Interval Training Into Your Cardio Routine

      “Interval training helps you burn more kilojoules than you do when you’re exercising in a steady state,” explains Tamir. So if you’re a treadmill junkie, sprint for 30 seconds and then walk for 30 — and keep alternating that routine. Play with the incline to increase resistance, too, which will boost your weight loss. You can try a similar technique on a bike or an elliptical — basically while doing any form of cardio. “You’ll be working harder when you’re going faster, which will spike your heart rate, and ultimately help you get more from your workout overall,” says Tamir.

      3. Focus On Compound Movements

      Many of the machines at the gym target one specific muscle group, but if you’re focused on weight loss, your best bet for weight training is to opt for moves that use multiple muscle groups at once. “An example of this would be a squat versus a leg-extension machine,” explains Tamir. “You’re using more muscles overall, which ultimately means you’ll end up burning more kilojoules.” Look to free weights, which challenge your balance and fire up more muscle, so you’ll work harder.

      4. Lift More Weight

      Because — you guessed it — you’ll end up burning more kilojoules.“For your upper body, try increasing the weight you’re using by five to 10 percent each week,” says Tamir. “And for your lower body, increase the weight by 10 to 15 percent each week.”

      So if you’re lifting five kilos, try increasing the weight by about half a kilo for your upper body, and about one kilogram for your lower body (depending on the weights you have; it doesn’t have to be exact).

      And if you currently do only bodyweight stuff, start using weights. “The key is to choose a weight where you’ll still be able to do your moves with clean form.” (Because going too big and getting injured definitely won’t help you get in better shape.)

      5. Refuel And Rehydrate

      “If you don’t do this, your body won’t get the optimal muscle gain from your workout, which will limit the amount of kilojoules you burn in the long run,” says Tami. In addition to drinking lots of water, he recommends having protein post-workout — something like chocolate milk is great.

      This article was originally published on www.womenshealmag.com More

    • 125 Shares

      in fitness and body

      You Can Do This Arms & Abs Bodyweight Workout Anywhere

      by

      Whether you’re pressed for space or can’t find weights at the gym, this abs and arms bodyweight workout does the job and then some. Created by trainer and instructor Kirsten Johnson, these moves sculpt long, lean muscles. “This workout is designed as a compound bodyweight workout,” says Johnson. “Each move incorporates multiple muscle groups and therefore aims to create long, lean muscle throughout the body while targeting and firing up both arms and abs.”

      The Abs & Arms Bodyweight Workout

      To get started, set your timer for 30 seconds and work for that time, doing each circuit twice before moving on to the next circuit. Rest for 30 seconds between moves, then move on.

      Circuit One

      Pushup to high plank twist

      Start in a push-up position on your knees and lower down into a push-up. Now, raise yourself up into a high plank position and rotate one arm to stretch upwards. Bring it back down and rotate the other arm upward to twist. That’s one rep. Keep it going for 30 seconds, then move on to the next move.

      Tricep dip alternating march

      Get into a reverse bridge position, with your hands and feet on the floor. Dip your triceps down, then extend upwards. Gently lift one leg off the floor and perform a marching motion. Repeat with the other leg. That’s one rep; keep going for 30 seconds.

      Single leg jackknife

      Start lying down, with your left knee bent and the right straight down. Extend your left arm backwards, hands pointing behind you. Pike up and raise your right leg and left arm at the same time to touch. That’s one rep. Keep going for 30 seconds, then repeat on the other side.

      Double-pulse scissors, on your back

      Start lying down with both legs outstretched. Keep your core engaged and your arms at your sides for stability. Raise one leg up and the other only slightly off the floor. Pulse for two beats, then switch legs. Keep it going for 30 seconds.

      Circuit Two

      Small lateral circles

      Get onto your knees with your weight evenly distributed. Stretch out your arms on either side. Make small circles with your arms for 30 seconds. Fair warning: this one is going to burn.

      Scapula contraction

      Get on your knees with your weight evenly distributed. Stretch out your arms on either side. Now bend them into a 90º angle and contract your scapula, pretending there’s a bar between them that you’re trying to squeeze. Release back to outstretched arms. That’s one rep.

      Side plank hip dip – knee to elbow

      Start in a side plank position with your legs stacked on top of one another and weight distributed evenly throughout. Balance on your forearm. Now dip gently down and dip back up. Pick one leg up and contract your knee to touch your elbow. That’s one rep.

      Sprinter situps  – alternating

      Start lying on your back with your arms outstretched in front of you. Contract your abs and lift one knee toward you, lifting your torso as you do so. Repeat on the other side. That’s one rep.

      Circuit Three

      Double-leg jack knives on arms

      Start lying on your back, legs outstretched in front of you. Now, hoist yourself up with your arms until they’re perpendicular to the floor. Jack your legs into your chest, contracting your abdominals as you do. Relax and stretch your legs back out. That’s one rep.

      High plank – alternating knee to chest & shoulder

      Get into a high plank position, weight evenly distributed. Lift one leg to tap the inside of your elbow, then rotate your leg outwards to tap the outside of your shoulder. Return to start. That’s one rep. Alternate your legs as you go.

      Single-leg ab bikes

      Come into a lying down position, back on the floor. Keep your hands under your head to protect your neck and keep your knees bent at 90º. Now stretch out your right leg and bring it into your chest, twisting your left side to touch your knee. That’s one re. Repeat on the other side, alternating.

      Plank pike up – knee to chest – commando

      Start in a plank position with your weight balanced on your arms. Pike up your abs and bring one leg into a crunch. Return your leg to start and bring your alternating leg into crunch. Now lower one arm down onto your forearm, then the other. Raise both arms up so you’re back in high plank. That’s one rep; keep going for 30 seconds.

      Watch as Kirsten performs the moves below:

      [embedded content] More