Category Archives: Fitness

Forward Lunge with a Tricep Kickback

This is a great exercise for the triceps that are often overlooked and the older we become if not used, we can get bat wings. I work on my triceps everyday doing different exercises. This is one of them. Simple yet very effective.

Stand holding a dumbbell in each hand and step your right foot forward bending the right leg into a lunge. Keep your back leg straight and bending forward at the hips. When your arms are parallel to the floor straighten your arms kicking the dumbbell behind you. Then reverse to return to the start position. Repeat on the other side alternating. Do 2-4 sets 20 reps.

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Overhead Reverse Lunge


This exercise works your core, arms and lower body. It is a great body toner. Nothing sculpts your legs and glutes like lunges and squats. They are my favourite exercises. You can use dumbbells, a weighted bar or a weighted plate. I personally prefer to use the weighted plate as I find it easier to hold. However not having access to a gym I use my dumbbells. For this exercise I used one dumbbell only. You can use two. Use the weight that suits you. Some people like to lift heavy and others don’t. Remember to always keep abs in tight when using weights to protect your lower back and your knee should never go over your toe.

Begin by standing feet together, abs tucked in tight with your dumbbells, weighted bar or plate above your head. Your arms should be straight. If holding dumbbells  palms should be facing forward. Step your right foot back into a lunge, when your back knee almost touches the floor return to standing and repeat on the other leg. Continue alternating legs.

It is important not to lean forward or backward with your dumbbells/weighted bar/weighted plate. Make sure abs are in tight and chest should be lifted. Do not look down during the exercise. Always look in front and remember to keep the weight on your heels not your toes. Do 2-4 sets 20 reps. Do as much as you can and find a weight that suits you. Do not start with super heavy weights if you are not used to lifting heavy.

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Side Plank with a Knee Tuck

This exercise works your core, obliques and abs. It is a challenging exercise. Position yourself in a side plank with your feet stacked together and your elbow directly under your shoulder. Place your left hand on your hip and slowly lift your hips off the ground and slowly bring your right knee into your chest and hold. Hold the position keeping your hips off the ground. Hold for 30-45 seconds and change sides. As you get stronger you can hold the pose for 1 minute.

 

Ab exercise

This is a great exercise for toning your entire core. Start by stretching out on the mat with your arms over your head and your legs straight out, Come up crunching your entire body. You should be in a boat pose balancing on your glutes with your knees bent into your chest with your arms stretched out reaching for your ankles. Return to your starting position and repeat. Do 3-4 sets 16 reps.

2 New Side Plank exercises

These two exercises work your core, obliques, wrists, shoulders, biceps and glutes. They are two very effective and challenging exercises.

The first side Plank exercise

Position yourself in a side plank and as you press the dumbbell over your shoulder lift your leg at the same time. Hold and lower back to start position. If this is too hard do it without the weights. Do 2-3 sets 8-12 reps on each side.

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Second Plank exercise

Position yourself in a side plank and swing the dumbbell under your body and then back out infront of you. Again if this is too challenging do it without the weights and come down onto your elbow. Do 2-3 sets 8-12 reps on each side.

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6 Exercises to Shape Your Legs for Summer

This is a challenging routine that will sculpt and tone your legs for the summer. You should incorporate these exercises into your fitness routine. You should be doing your cardio alongside this routine. Try to do each exercise for a minute. If a minute is too long do what you can in 30 seconds. If using the weights is too challenging do the exercises without. It is important to work at your own pace and slowly build up. You do not want to injure yourself. If you are new to exercise you can ask a personal trainer to show you how to perform the exercises correctly or look on youtube so you see how they are done. Make sure to be warmed up before you start any exercise plan and always stretch afterwards. it is a good idea to do my foam roller exercises after this workout.

Walking Lunges

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This is a fantastic exercise for strengthening your hips and tones glutes and thighs. Start by standing tall holding a dumbbell in each hand. I use 5kg weights, you can use more if you wish. If you prefer to do this exercise without weights place your hands on your hips. Lunge foward with your right leg making sure that the knee on your bent leg does not touch the floor, and the knee on your front leg should not go over your foot. Your chest should be lifted and your back straight. No leaning forward. Press up with the front leg and bring the back foot forward. To work your glutes take a wider stride. To work the front of the legs take a smaller stride. I usually do two sets of each.

Curtsy Lunge

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This is a great exercise for the outer thighs. Start by standing with feet shoulder width apart holding a dumbbell in each hand. Take your right leg back behind your left in a curtsy position, bending your knees and lowering your body straight down. Your back should be straight, chest lifted and abdominals held in tight. It is important to keep abdominals pulled in to protect your lower back. The knee on the front leg should not go over your toe, this is to protect your knee. Alternate from leg to leg.

Dead Lift

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This is great for toning the back of your thighs (hamstrings). Start by standing holding a dumbbell in each hand infront of your thighs keeping the weights close to your body. Bend forward at the hips lowering the dumbbells to your shins keeping your back straight. Return to standing sqeezing your glutes and keeping your abs in tight through out the exercise.

Reverse Lunge with a Hop

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This is a great exercise for runners as it improves leg strength making a runner less prone to injury. Position yourself in a lunge with your right leg back. Swing your right leg forward hopping onto your left foot and return back down into a lunge position. Make sure to keep your core engaged at all times, this helps you to keep your chest lifted and not fall forward. Also keep your knee in line with your toes. if this exercise is too challenging do it without the hop.

Squat with a side Leg Raise

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Position yourself in a squat position and squat down keeping your abdominals in tight, back straight and chest lifted. As you lift up from the squat raise your left leg to the side. Go as far as is comfortable for you. You do not want to injure yourself. The important thing with this exercise is that you do not lift out of the squat too soon.

Jump Squat

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This is one of my favorite exercises. It is so effective for toning and strengthening the lower body. You do not need any weights for this exercise, you just use your body weight. Start in a squat positon remembering to keep your back straight, chest lifted, abdominals pulled in and make sure that your knees do not go over your toes. Squat down and then jump up with all your force and come back down landing in a squat position. It is impotant that you land softly onto your feet and make sure you use the whole foot as you jump not just your toes. Do not lean forward as you do not want to hurt your back and knees.

BONUS EXERCISE

Pliet Squat on the Balls of your Feet

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if you have something left after all 6 exercises in the circuit and would like to challange yourslef further then do this exercise and it will tone your inner thighs. It also works your core, glutes, thighs, ankles and calves.

Start by standing with feet wider than hip-width apart with your feet pointed outwards and come onto the balls of your feet. Slowly squat down in a sitting position still on the balls of your feet. Then slowly come up bringing your arms straight up so you are stretching your entire body. Hold this position and slowly go up and down. Abs must be held in tight to engage your core. You can do this exercise with dumbbells but only after you have mastered the pose.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Deadlift with a Upright Row

This exercise works the hamstrings, glutes and shoulders. Start by standing holding a dumbbell in each hand infront of your thighs. Keeping the weights close to your body, bend forward at the hips lowering the dumbbells to your shins. The movement should come from the hips. Keeping your  back straight return to standing squeezing your glutes and keeping your abs in tight, and lift your elbows upto your shoulders bringing the weights in front of your chest. Return to the start position. Do 3-4 sets, 16-20 reps.