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Muscle & Fitness Hers South Africa
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In This Issue
GET A ROCK STAR BODY
OUR MODEL: Melissa Trapani“FITNESS EMPOWERS ME. EVERY OTHER ASPECT OF MY LIFE FALLS INTO PLACE WHEN I AM TRAINING.” IT’S NOT EASY getting a body like Madonna—at 57, she’s ...
3 INTENSE AB MOVES
Reverse Crunch to Heels Up Lie faceup on floor with legs extended, feet lifted above hips and flexed. Keep arms at sides with palms down. Using your lower abdominals, lift your hip ...
Florencia, such an honour to have you on Muscle &Fitness Hers, everyone has their own special story about how they got involved in health and fitness. Could you tell us a little bi ...
Rethink Your Workout Routine
MARIA V., STOCKTON, CA“I’m a 44-year-old grandmother. I’m weigh about 68 kilos. I work out three days a week, focusing on the upper body. My goal is to lose weight and sculpt ...
Just as a business needs a plan to map its growth, your body needs a fitness plan. That’s where periodisation comes in. A long-term, cyclical training strategy meant to maximise ...
FAT-BLASTING ROWING ROUTINE
WARMUP (8 TO 10 MIN.): Get on the erg and focus on the parts of stroke and recovery to improve technique. PYRAMID: Focus on increasing your stroke rate by taking about 10 to 15 str ...
THE MOST overlooked — and underrated — cardio machine in the gym just might be the indoor rower. Also known as an ergometer (or “erg” among enthusiasts), the rower offers a ...
STATIONARY BIKE Indoor cycling classes offer fat-blasting, calorie-scorching, leg-sculpting workouts in a competitive yet social setting. Top instructors designed these routines fo ...
INDOOR ROWING MACHINE
JARED STEIN, LEAD INSTRUCTOR AT CITYROW IN NEW YORK; HEAD COACH AT WILLYB CROSSFIT NICK PETERSON, MEMBER OF THE 2000 UNITED STATES OLYMPIC ROWING TEAM (MEN’S QUADRUPLE SCULLS); C ...
THREE MACHINES YOU NEVER USE (BUT SHOULD)
Reverse Tabata on the ASSAULT AIR BIKE TIME: 4 MINUTES “The Assault Air Bike is the most demanding bike of its kind,” says Noah Abbott. Try to do an eight-round reverse tabata ...
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