TONE AT HOME

WE TAKE THE GUESS WORK OUT OF YOUR TRAINING ALLOWING YOU TO AcHIEvE THE bOdY YOU’vE ALWAYS WANTEd, NOW MAdE EASIER WITH OUR “TONE AT HOME” WORKOUT. This high intensity strength training program is challenging and fun, burns massive amounts of calories and strengthens your entire body - all at home!

Read more about our Cover girl Irma, and how she achieved her lean fitness physique after being mom to 4 kids!

Irma Visagie

TONE UP & BURN FAT WITH

OUR FULL BODY HOME

WORKOUT

JANUARY - FEBRUARY 2013 FATLOSS | www.fitnessmag.co.za86

PhotograPhy: By Cindy EllisModEllEd By Irma VisagiedrEssEd By www.boostgymwear.co.zaEQUIPMENT: www.trojanhealth.co.zaWORKOUT

HOMEGYM

This allows your body to warm-up gradually and prepares all the muscle groups for the pending exercise, including the heart. It encourages the heart to get pumping and gets the oxygen and good nutrients moving through your body. A suitable warm-up also reduces the chances of any injury, especially the possibility of pulled muscles, ligaments or tendons.

Workout Day 1 circuit 1 (x3 with 1 min rest between) REpSDumbbell Thrusters 12 Reverse lunge off box 15

JUMP ROPEs Incorporate about 2 minutes of jumping with your warmu-up session for each workout day

DUMBBELL THRUsTERs sqUAT INTO sHOULDER PREssTHE MOvE: Stand with feet shoulder width apart. Hold dumbbells in either hand at shoulder height. Squat downwards – ensuring that your knees to don’t extend over your toes. Push back upwards, pressing the dumbbells upwards into an overhead shoulder press. This should be performed as a smooth movement, press dumbbells upwards as you stand up.

REvERsE LUNgE OFF sTEPTHE MOvE: Stand on box and step into a backwards lunge. Ensure that you drop your bodyweight into the lunge. Return to the start position by concentrating on pushing your weight “through” your heel still on the box.

FULL bOdY pROGRAM

THIS WORKOUT INcORpORATES FULL bOdY MOvEMENTS TO ALLOW AcTIvATION OF MORE MUScLES. Metabolic training is completing structural and compound exercises with little rest in between exercises in an effort to maximize calorie burn and increase metabolic rate during and after the workout.

THE WARMUP

circuit 2 (x3 with 1 min rest between) REpSBench pushups 12Walking lunge with bicep curl 10 / p side

circuit 3 (x3 with 1 min rest between) REpSDumbbell Front, side raise with 8 / p side overhead press. Box jumps 12

circuit 1Dumbbell Thrusters Reverse lunge off box

Do not extend your knees over your toes

Here’s how to do it!...

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We’ve created 3 workouts, 1 per day to average a 3 day strength training week. Each workout consists of 3 circuits - of which each circuit contains 2 exercises. Each circuit is performed 3 times with a rest period on 1minute rest between circuits. The 2 moves in the circuit is complete directly after each other.

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Equipment:

This is an explosive movement and should be performed as a smooth motion. As you stand up from the squat start pushing the dumbbells upwards and drive through the motion to be have the dumbbells fully extended as you stand upright.

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THE EqUiPmENT USED iN THiS WORKOUT, iNCLUDiNG A WiDE vARiETY OF mORE EqUiPmENT AND HOmE GYmS ARE AvAiLABLE FROm TROJAN AT GAmE / mACRO STORES. WWW.TROjANHEALTH.cO.zA

Soft Touch dumbbellscost: Rxxx - xxx . AvAiLABLE FROm

mAKRO/GAmE. Available in 1kg, 1.5kg, 2kg, 3kg, 4kg, 5kg, 6kg.

The 65cm Burst Resistance Ballcost: Rxxxx. AvAiLABLE FROm mAKRO/

GAmE. This is a must-have. The fitness ball is a versatile and mobile piece of equipment and can be used in any workout.

Kettlebellscost: Rxxx - xxx AvAiLABLE FROm mAKRO/GAmE. The stronger you are the heavier the kettlebells you select must be. Generally available in 3kg, 5kg, 7.5kg, 10kg and 12kg options.

Jump Ropecost: Rxxx. AvAiLABLE FROm mAKRO/

GAmE. improves cardiovascular endurance. Tones and firms.

Bench, Dumbbell 200cost: Rxxx. AvAiLABLE FROm mAKRO/ GAmE. Adjustable backrest (incline/flat/decline) and accommodates a full range of exercises

Aerobic Stepcost: Rxxx. AvAiLABLE FROm mAKRO/ GAmE. A wide range of sizes available

Dual exercise wheelcost: Rxxx. AvAiLABLE FROm mAKRO/ GAmE. Strengthens and tones arms, shoulders, back and abdominal muscles.

Aerobic Matcost: Rxxx. AvAiLABLE FROm mAKRO/ GAmE. Suitable for aerobic exercises and all floor work

Interlocking equipment matcost: Rxxx. AvAiLABLE FROm mAKRO/ GAmE. Four 60cm x 60cm x12mm interlocking mats.

bROUGHT TO YOU bY

BENCH JUMPsTHE MOvE: Stand in front of the bench, drop your body weight downwards and jump on to bench. When landing, land into a squat

circuit 2 Bench pushups Walking lunge with bicep curl

DUMBBELL FRONT & sIDE RAIsEsTHE MOvE: Hold a dumbbell in either hand with an overhand grip. Raise one weight to your front in line with your shoulders, pause for a count then lower and repeat with the opposite arm. For the side raise: raise weights to either side (ensure a slight bend in your elbows) pause, and return weights to your side.

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When lunging, do not let your lead knee extend over your toes

maximize calorie burn and increase

metabolic rate

circuit 3Dumbbell Front and side raiseBox jumps

Workout Day 2circuit 1 (x3 with 1 min rest between) REpSincline dumbbell chest press 15Hamstring roll in on fitness ball 12

THE MOvE: Start in a push-up position, but with your hands placed shoulder width apart. Lower your body downwards, pause and then return to starting position.

CLOsE gRIP PUsHUPs

circuit 2Close grip pushups Kettlebell swing

circuit 3 Renegade row pushup on knees Plank

THE MOvE: Hold the kettlebell to your front with both hands, feet slightly wider than shoulder width apart. Lower kettlebell downwards by dropping into a half squat position, essentially swinging the kettelbell between your legs. Then use an explosive movement to raise (swing) kettlebell outstretched to your front by pushing back into an upright position. Place an emphasis squeezing your glutes when extending the kettlebell out-front. This is an advanced movement and requires practice to perfect. Try the movement with a lighter weight at first. it’s one fluid

KETTLEBELL sWINg

RENEgADE ROW PUsHUP ON KNEEsTHE MOvE: Face down on an exercise mat in the push-up position with a dumbbell in each hand, keeping your core tight. Push your body upwards. When in the up position, raise (row) one dumbbell backwards by pushing elbow back. Return weight to the floor and repeat with other hand. Ensure that your body remains in a static position, do not tilt at your hips when performing the rows.

BENCH PUsH-UPsTHE MOvE: Lean on bench in a push-up position, hands slightly wider than shoulder width apart. Lower your bodyweight downwards, pausing for one count and pushing yourself upwards.

THE MOvE: Lie on your back on a bench at 45degrees. Dumbbells in either hand at shoulder height. Push dumbbells upwards concentrating on squeezing chest at the top.

INCLINE DUMBBELL CHEsT PREss

HAMsTRINg ROLL IN ON FITNEss BALL THE MOvE: Lie on a mat with a fitness ball placed underneath your ankles. Tuck your heels into the ball, keeping your midsection and glutes elevated at all time, roll the ball inwards – pause, and return to start position.

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1 PLANKTHE MOvE: Start in the prone plank position, on your elbows and knees, while keeping your body straight. Slowly lift your knees off the ground. Focus on keeping your core contracted at all time. Do not allow your back to arch.

circuit 2 (x3 with 1 min rest between) REpSClose grip pushups 10Kettlebell swing 15

circuit 3 (x3 with 1 min rest between) REpSRenegade row pushups 10Plank 30 Sec

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WALKINg LUNgE WITH BICEP CURLTHE MOvE: Holding a dumbbell in each hand, take a step forward and drop your weight into a lunge position. As you lower your body into the lunge, curl both weights upward into a bicep curl. As you push back upwards, lower the dumbbells to either side.

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JANUARY - FEBRUARY 2013 FATLOSS | www.fitnessmag.co.za88 89www.fitnessmag.co.za

ALTERNATIVE: Use either a bench or a step box to perform this move

BICYCLE CRUNCHEs

FITNEss BALL ROLL-INs

THE MOvE: Lie with your back on a mat, hands behind your neck and legs outstretched. make sure you keep your feet elevated so that they do not tough the floor for the duration of this exercise. Crunch upwards and and bring your right elbow to your left knee in towards your midsection. Return by lowering your shoulders downwards and extending your leg straight. Repeat with the left elbow towards the right knee.

THE MOvE: Get into a pushup position with feet on a fitness ball. Roll the ball towards you, focusing on keeping your core contracted and your upper body straight and stable.

JANUARY - FEBRUARY 2013 | www.fitnessmag.co.za90

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KETTLE-BELL FRONT sqUATs THE MOvE: Feet shoulder width apart, toes pointing outwards. Hold kettlebell with both hands at chest height. Bend knees and squat downwards by dropping your body down and glutes back. Do not extend your knees past your toes. Lower your body as low as you can or till your thighs are parallel to the floor. From the bottom drive up through the heels powering the weight up with strength from your lower body.

KETTLEBELL sTIFF LEg DEADLIFT THE MOvE: Hold kettlebell in both hands, feet slightly wider than shoulder width and knees slightly bent. Tighten core, keep shoulders back and keep back straight as you tip from the hip, lowering the weight to the floor. Lower the weight until you feel a stretch in your hamstrings, keeping your knees in a fixed position. Squeeze the glutes and return to upright position.

It takes between 4 and 6 weeks for your body to adjust to a new routine. After that time, plateauing is likely. This does not mean that you should change the exercises that you do, but you should change how you do your routine.

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circuit 2 Fitness ball roll-insKettlebell stiff leg deadlift

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To maximise your calorie burning potential, incorporate one of these effective cardio workout routines to your training schedule.

EllIptIcal traInErElliptical trainer workouts combine the full, natural stride of a treadmill with the simple ease-of-use of a stair climber. Elliptical trainer workouts provide a cardiovascular workout without jarring any of the joints or your back.

Low Exertion (warming up) - 5 minsEasy, picking up the pace - 5 mins Moderate, fast on a low resistance - 10 mins Hard, turn up resistance - 5 mins Moderate, dropping resistance - 5 mins Easy - 5 mins cool-down - 5 mins

carDIO

circuit 1 (x3 with 1 min rest between) REpSKettlebell front squats 15Bicycle crunches 15/p side

Workout Day 3

circuit 3 (x3 with 1 min rest between) REpSBench Lunge, leg elivatedBicep dumbbell curl into shoulder press 12

circuit 2 (x3 with 1 min rest between) REpSFitness ball roll-ins 12 Kettlebell stiff leg deadlift 12

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Image 350Elliptical Trainer cost: Rxxxx. AvAiLABLE FROm mAKRO/GAmE.

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NOVEMBER - DECEMBER 2010 | www.fitnessmag.co.za92

StatIOnarY bIkE IntErVal carDIO WOrkOutYour level of exertion:1 – Easy2 – moderate3 – Challenging4 – Extremely hard

nEED MOtIVatIOn?

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tIp: Include spinning in your routine to boost your calorie burn per session, while also improving your fitness levels and toning and shaping your leg muscles. Spinning is a great cardiovascular exercise as you can exercise at high intensity, with low impact on your joints, as the resistance on the fly wheel can be varied.

circuit 3 Bench lunge, leg elivatedBicep dumbbell curl into shoulder press

BENCH LUNgETHE MOvE: Place back foot onto a step box, facing away from box with dumbbells in either hand. Lower body downwards into a lunge position until front thigh is parallel to the floor. Push back upwards by driving through your heel. Repeat other side once 15 reps have been completed.

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BICEP DUMBBELL CURL INTO sHOULDER PREssTHE MOvE: Stand with dumbbells in both hands, feet shoulder width apart and a slight bend at the knee. Curl dumbbells upwards towards shoulders, keeping elbows tucked at your sides. Then turn dumbbells so that your palms face outwards, and continue pushing the weight upwards into an overhead shoulder press. Pause, lower dumbbells to shoulders, invert dumbbells and curl downwards to start position.

tHe WorKout5 Min Warm-up2 – 2min1 – 1 min2 – 2min4 – 30 sec1 – 1min2 – 2min3 – 1 min2 – 2min4 – 1min1 – 1min3 – 2mincool down

HEALTHY FOOD SOURCES TO GO WiTH HOmE WORKOUTLEAN pROTEINS:ChickenSalmon/troutEggsTurkeyLean beefHake/tuna

GOOd cARbOHYdRATES:OatsBrown/wild riceSweet potatoesWhole-wheat breads/pastasRye bread

FRUITS:StrawberriesGrapefruitBerries (blueberry, raspberries)BananasGrapesOranges

vEGETAbLES:BroccoliSpinachAsparagusTomatoesCeleryPeppersCucumbers

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Pace 360Stationary Bikecost: Rxxxx. AvAiLABLE FROm GAmE/mACRO

1 Keep a stack of fitness magazines close by so you can refer to workouts and that way you will never get bored!2 A mirror makes a huge difference when working out; not only does it let you check your form, but it can also keep you focussed.

Tempo 400 Spinnercost: Rxxxx AvAiLABLE

FROm mAKRO/GAmE