Workout of the Week: Legs

Ah, the joy of training legs! Big muscles, big effort, big pain – yet big satisfaction! No other workout makes me feel better then getting through a leg session. Superset: Single leg lying hamstring curl – 4 sets x12 reps each leg; temp: 3secs down, 1sec pause, explode up, 2secs pause (squeeze); rest 10 secsContinue reading “Workout of the Week: Legs”

Workout of the Week: Triceps & Biceps

Women shouldn’t workout arms? Said who? If you want to be in the best shape ever, you can’t leave a single body part behind!   Single Arm Cable Tricep Extension – 3 sets x15 reps each arm; tempo: 3secs up (release), 1sec pause, explosive pull down, 2secs squeeze. Superset: Barbell Tricep Press – 4 setsContinue reading “Workout of the Week: Triceps & Biceps”

Workout of the Week: Shoulders

“As an IFBB pro bikini athlete, I know the importance of a pair of stacked shoulder caps. They’re the key to any well-rounded physique and can make your shoulders appear wider, your waist smaller, and your hips narrower. Strong shoulders mean balance, symmetry, and proportion.” – IFBB bikini pro athlete Brittany Tacy. Seated Lateral Raise -2Continue reading “Workout of the Week: Shoulders”

Workout of the week: Back

As we are getting closer to my competition, I’ll be sharing with you the full workouts I do with my trainer. Let’s start with one of my favourites 🙂 The back workout:   Single Arm Cable Lat Pulldown – 3 sets x15 reps each arm; tempo: 3secs down, 1sec pause, 3 secs up, 1 secContinue reading “Workout of the week: Back”

Exercise of the Week: Tire Flip

The tire flip is a part of strongman training (ak.a functional training). It improves strength, power development and conditioning. The flip looks simple but don’t get fooled by the size of this tire – it is relatively heavy!!! The movement should be generated from the lower body. Your arms should be slightly bent in a comfortable position,Continue reading “Exercise of the Week: Tire Flip”

Exercise of the week: Walking Cable Squats

The walking squat will prepare your legs and core for a typical “leg routine”. This exercise is perfect for the start of your leg workout and a warm up for squats as well as a great finisher during a quad session. The idea here is to go heavy and stay low in the squat positionContinue reading “Exercise of the week: Walking Cable Squats”

Exercise of the week: Cable Reverse Flyes

The rear delts function like a back muscle – they help you pull your arms downwards and/or backwards. They get quite involved in your back training but it’s important to add in at least one isolation exercise in your shoulder program to strengthen them. Here’s how to do it: Facing the pulley machine bend overContinue reading “Exercise of the week: Cable Reverse Flyes”

Holiday Tips Part 1 – The No Gym Workout

On holiday? Don’t have access to a gym? Don’t worry, here’s what you can do (apart from the good ol’ body weight exercises!): All you need is a few resistance bands (providing a resistance of 5-30 kg): And an anchor… Literally! Of course the sun & sea will give you an extra boost of motivation…Continue reading “Holiday Tips Part 1 – The No Gym Workout”

Exercise of the week: Glute kickback

Following on from last week’s post on how to shape the glute-ham tie-in (or lower part of your bum 🙂 ), here’s another exercise to help you work those specific muscles.  The glute kickback machine is a great way of targeting your butt muscles (the glutes) and also recruits the hamstrings as a secondary muscle. Continue reading “Exercise of the week: Glute kickback”

Exercise of the week: Underhand Grip Lat Pulldown

By Adrianna McDonald There’s pretty much no workout without a lat pull down variation. You can change your grip and angle and there are many bars you can choose from. In the video below,  Miranda is doing the supinated ( underhand grip) straight bar variation, which allows her to involve more of the biceps. UsuallyContinue reading “Exercise of the week: Underhand Grip Lat Pulldown”