Wednesday workout…

Wednesday workout

In my opinion, there is simply nothing better than taking your workout outdoors!  So grab yourself a resistance band (I use Circuband) and get moving.  I promise, these five moves will have you breaking a sweat in five minutes flat!

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Circuband Workout – aim for 3 sets of 15 reps for each exercise

Bicep curls

  • As you flex the bar towards you, ensure you keep yourself strong and upright.  Try not to use the momentum of rocking back and forth to lift the bar.

Bicep curls

Single arm chest press/Box punch (15 each arm)

  • This is basically a modified chest press movement and using the resistance band, you’ll feel the stretch through your shoulders, chest and upper back.

Boxing

Seated Row

  • Sit with your feet planted firmly in front of you and tilt back 45 degrees.  As you pull the band towards you, make sure you keep your back and core locked in strong, focusing on bringing your shoulder blades together.

Seated rows

Side Swipe/Static Ski

  • With this move, you want to focus on pulling the band down on each side, working your abs and building your core strength.  Once you’ve mastered this move with your legs static, feel free to add a lateral lunge (but trust me, it’s much harder than it looks!)

Ski Twists

Upright Row

  • Make sure you keep your shoulders down and back throughout the movement.

Upright row

Body weight workout…

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Let’s be honest, going to the gym day in, day out can not only be monotonous and uninspiring, it can also be expensive.  While I’ve taken my workout outdoors to soak up some sunshine and fresh air, here are a few moves you can do at home using just your body weight – all you need is a chair or bench and you’re good to go!

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Body Weight Workout – aim for 3 sets of 15 reps for each exercise

Incline Push Ups

Push Up Sequence

Box Jumps

Box Jump Sequence

Tricep Dips

Tricep Dip Sequence

Step Ups (15 reps each leg)

Step Up Sequence

Pull Ups

Pull Up Sequence

At home workout…

Talk to any woman about what muscle groups she wants to work on and I bet you anything she’ll say her arms and back!

Unfortunately though, experts agree that spot training doesn’t work and no matter how much you exercise one muscle group, fat reduction tends to  be spread throughout the body.  BUT, another myth that is rife amongst women is that lifting weights and resistance training bulks you up.  Put simply, this is completely untrue and unless you’re striving to become a bodybuilder and lifting extremely heavy weights and eating a bodybuilder’s diet, resistance training and weights will help to keep you lean and toned.  We need to build muscle to burn fat and the only way to do this effectively is to incorporate resistance and weight training into your workouts regularly.

So, on this rainy Sydney day, here’s a move you can do in the comfort of your own home without even getting your feet wet…

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Seated Row 

  • Using a resistance band (I use Circuband), wrap it around a piece of furniture or to your balcony railing.
  • Sit comfortably on the floor with your feet flat and grab each end of the band in one hand.
  • Tilt back 45 degrees and lock in your core.
  • Start with your arms extended and then pull the straps back towards your chest, focusing on squeezing between your shoulder blades.
  • Aim for 3 sets of 15 reps.