TONE AT - Fitness Magazine

HOMEGYM
workout
Photography: By Cindy Ellis
Modelled by Irma Visagie
Dressed by www.boostgymwear.co.za
EQUIPMENT: www.trojanhealth.co.za
Brought to you by
TONE UP &
BURN FAT WITH
OUR FULL
BODY HOME
WORKOUT
FULL BODY PROGRAM
TONE AT
Equipment:
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.
Here’s how to do it!...
HOME
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.
The WARMUP
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.
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!
Squat into
shoulder
press
e
isagi
V
a
m
Ir
pxx
JANUARY - FEBRUARY 2013 Fatloss | www.fitnessmag.co.za
ircuit 1 (x3 with 1 min rest between)Reps
C
Dumbbell Thrusters
12
Reverse lunge off box 15
Circuit 2 (x3 with 1 min rest between)
Bench pushups Walking lunge with bicep curl
Reps
12
10 / p side
Circuit 3 (x3 with 1 min rest between)Reps
Dumbbell Front, side raise with 8 / p side
overhead press.
Box jumps
12
Read more about our
Cover girl Irma, and
how she achieved her
lean fitness physique
after being mom to
4 kids!
THE 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.
The 65cm Burst
Resistance Ball
Cost: 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.
Kettlebells
Cost: 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.
Cost: Rxxx. Available from Makro/
Game. Improves cardiovascular
endurance. Tones and firms.
Bench, Dumbbell 200
Cost: Rxxx. Available from Makro/ Game.
Adjustable backrest (incline/flat/decline) and
accommodates a full range of exercises
Aerobic Step
Cost: Rxxx. Available from Makro/ Game.
A wide range of sizes available
Dual exercise wheel
Cost: Rxxx. Available from Makro/ Game.
Strengthens and tones arms, shoulders,
back and abdominal muscles.
Aerobic Mat
Cost: Rxxx. Available from Makro/ Game.
Suitable for aerobic exercises and all floor work
Interlocking equipment mat
Cost: Rxxx. Available from Makro/ Game.
Four 60cm x 60cm x12mm interlocking
mats.
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
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.
Dumbbell
Thrusters
86
Workout Day 1
Incorporate about 2 minutes of jumping with
your warmu-up session for each workout day
1
Cost: Rxxx - xxx . Available from
Makro/Game. Available in 1kg, 1.5kg,
2kg, 3kg, 4kg, 5kg, 6kg.
Jump Rope
Jump ropes
Circuit 1
Dumbbell Thrusters
Reverse lunge off box
Soft Touch dumbbells
Do not
extend
your knees
over your
toes
A
B
2
Reverse lunge off step
THE MOVE: Stand on box and step into a
A
B
C
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.
Workout Day 2
B
B
A
1
Circuit 2
Bench pushups Walking lunge with bicep curl
Circuit 2 (x3 with 1 min rest between)
Close grip pushups Kettlebell swing
Reps
10
15
Circuit 3 (x3 with 1 min rest between)
Renegade row pushups
Plank
Reps
10
30 Sec
Hamstring roll in
on fitness ball
2
B
A
Reps
15
12
s
When lunging, do
not let your lead knee
extend over your toes
Circuit 1 (x3 with 1 min rest between) Incline dumbbell chest press
Hamstring roll in on fitness ball
Walking lunge
with bicep curl
2
Bench push-ups
THE 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: 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.
Incline
dumbbell
chest press
1
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.
A
B
B
THE MOVE: Lie on a mat with a fitness ball placed underneath your
A
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.
Circuit 2
Close grip pushups Kettlebell swing
Circuit 3
Dumbbell Front and side raise
Box jumps
1
1
Dumbbell front & side raises
THE MOVE: Hold a dumbbell in either hand with an overhand grip.
Close grip pushups
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.
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.
A
B
Circuit 3
C
ALTERNATIVE: Use
either a bench or a
step box to perform
this move
2
Renegade row pushup on knees
Plank
Bench jumps
THE MOVE: Stand in front of the
bench, drop your body weight
downwards and jump on to bench.
When landing, land into a squat
Renegade row
PUSHUP on knees
1
maximize
calorie burn
and increase
metabolic rate
88
JANUARY - FEBRUARY 2013 Fatloss | www.fitnessmag.co.za
B
A
THE 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.
B
2 Kettlebell
swing
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
A
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
THE MOVE: Start in the prone plank position,
on practice
requires
your elbows and knees, while keeping your
to body
perfect. Try the
straight. Slowly lift your knees off the ground.
movement with a
weight at
Focus on keeping your core contracted atlighter
all time.
first. It’s one fluid
Do not allow your back to arch.
A
PLANK
B
www.fitnessmag.co.za
89
Workout Day 3
Circuit 2 (x3 with 1 min rest between)
Fitness ball roll-ins Kettlebell stiff leg deadlift s
Circuit 1 (x3 with 1 min rest between)Reps
Kettlebell front squats
15
Bicycle crunches
15/p side
Kettlebell front
squats
1
Reps
12
12
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.
B
A
Circuit 3 (x3 with 1 min rest between)
REPS
Bench Lunge, leg elivated
Bicep dumbbell curl into shoulder press 12
TIP 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.
2
Bicycle crunches
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.
B
A
CARDIO
To maximise your calorie burning
potential, incorporate one of these
effective cardio workout routines to
your training schedule.
Elliptical trainer
Circuit 2
Fitness ball roll-ins
Elliptical 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.
Image 350
Elliptical Trainer
Cost: Rxxxx.
Low Exertion
(warming up) - 5 mins
Easy, 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
Kettlebell stiff leg deadlift
1
Fitness ball roll-ins
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.
Kettlebell stiff
leg deadlift
2
THE MOVE: Hold kettlebell in both hands,
B
A
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.
Available from Makro/Game.
90
JANUARY - FEBRUARY 2013 | www.fitnessmag.co.za
continued
1
BENCH LUNGE
Circuit 3
THE MOVE: Place back foot onto a
Bench lunge, leg elivated
Bicep dumbbell curl into shoulder press
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.
B
A
C
Bicep dumbbell curl into
shoulder press
1
THE 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.
Healthy food sources
to go with home workout
Lean proteins:
Chicken
Salmon/trout
Eggs
Turkey
Lean beef
Hake/tuna
Good carbohydrates:
Oats
Brown/wild rice
Sweet potatoes
Whole-wheat breads/pastas
Rye bread
Fruits:
Strawberries
Grapefruit
Berries (blueberry, raspberries)
Bananas
Grapes
Oranges
Vegetables:
Broccoli
Spinach
Asparagus
Tomatoes
Celery
Peppers
Cucumbers
92
CARDIO
Stationary
bike interval
cardio
workout
Your level of exertion:
1 – Easy
2 – Moderate
3 – Challenging
4 – Extremely hard
THE WORKOUT
5 Min Warm-up
2 – 2min
1 – 1 min
2 – 2min
4 – 30 sec
1 – 1min
2 – 2min
3 – 1 min
2 – 2min
4 – 1min
1 – 1min
3 – 2min
cool down
Pace 360
Stationary Bike
Cost: Rxxxx.
Available from GAME/MACRO
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.
NEED MOTIVATION?
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 Spinner
NOVEMBER - DECEMBER 2010 | www.fitnessmag.co.za
Cost: Rxxxx
Available
from Makro/Game
Brought to you by