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Daily Archives: April 1, 2016

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Workout tips for toned arms

 

If you’re looking to mix up your arm workouts, supersetting is key.

Try: Supersetting Antagonising

Supersetting antagonising is the pairing of two opposite muscle groups such as chest and back, triceps and biceps and quads and hamstrings. The science behind this technique is to loosen one muscle while its antagonist contracts. This allows more weight to be used, or additional reps performed.

How: Give this little workout a go:

a. Dumbbell external rotation 10 reps – 4 sets, tempo 3; 0; 2; rest 30 seconds
b. Incline dumbbell preacher curl 10–12reps – 4 sets, tempo 3; 0; 1
c. Tricep rope pushdowns 15 reps – 4 sets, tempo 2; 0; 2; rest 45 seconds
d. Scott curl reverse biceps curls 8–10 reps – 4 sets, tempo 2; 0; 2
e. Overhead dumbbell triceps extension 12–15 reps – 4 sets, tempo 2; 2; 1; rest 45 seconds

Why: Supersetting agonist and antagonist muscle groups is not only time efficient and great for building lean, toned arms, but it also increases the afterburn effect of your workout by up to 24 hours.

Insider’s tip: Try and finish off your arms day with 3 x 500m sprints on the rower to really get your arms burning.

Check out our workout section for fitness tips, exercises and workouts.

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Pop squat on the sand

 

Challenge yourself with the pop squat on the sand with Holly Barker.

How: Squat to 90 degrees, feet shoulder-width apart, knees in line with toes.

Explode out of your squat and through your heals.

Land softly back to your squat starting position and prepare to repeat. 20 reps.

 

Words/Workout: Holly Barker (pictured)

Photography: Noel Daganta

 

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Single-leg deadlift

 

Sculpt your butt with the single-leg deadlift with Holly Barker.

Position weight to left side and raise right foot slightly to take weight off. 

Keeping neck and spine position neutral, tilt your weight forward while reaching your right foot back, leg straight and toe pointing towards the ground.

Use your left arm for balance on left hip and right arm reaching towards the floor.

Return to upright position and repeat.

Switch to alternate side after first side is completed. 20 reps.

Words/Workout: Holly Barker (pictured)

Photography: Noel Daganta

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Walking lunge twist

 

Challenge yourself on the sand with this walking lunge twist by Holly Barker.

How: Step forward into lunge position.

At full lunge, twist torso towards front hip, return to centre and step forward, bringing back leg forward.

Repeat with each step, twisting torso from side to side towards front hip on each side. 20 reps. 

Words/Workout: Holly Barker (pictured)

Photography: Noel Daganta

 

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Seared Salmon with Pesto Fettuccine for Two

Seared Salmon with Pesto Fettuccine for Two Recipe
Seared Salmon with Pesto Fettuccine for Two
The brightness of basil pesto is a nice match for the buttery flavor of salmon in this quick and healthy dinner recipe. Refrigerated pesto, found near fresh sauces and salsas at most stores, is prettier and has a better taste than jarred varieties.

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