Territory Stories

Sunday Territorian 1 Mar 2015

Details:

Title

Sunday Territorian 1 Mar 2015

Collection

Sunday Territorian; NewspaperNT

Date

2015-03-01

Notes

This publication contains may contain links to external sites. These external sites may no longer be active.

Language

English

Subject

Community newspapers -- Northern Territory -- Darwin.; Australian newspapers -- Northern Territory -- Darwin.

Publisher name

Nationwide News Pty. Limited

Place of publication

Darwin

File type

application/pdf

Use

Copyright. Made available by the publisher under licence.

Copyright owner

Nationwide News Pty. Limited

License

https://www.legislation.gov.au/Series/C1968A00063

Parent handle

https://hdl.handle.net/10070/256132

Citation address

https://hdl.handle.net/10070/522387

Page content

26 LIFESTYLE SUNDAY MARCH 1 2015 NTNE01Z01MA - V1 body+soul www.bodyandsoul.com.au TELE01Z01BS - V1 personal trainer With ShELLEY GORMAN b+s 12 No workout equipment? No worries! All you need is your local park bench and your body weight to feel the burn in this strength and cardio smash BENCH warmErs Bulgarian Split-Squat Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance. hoW Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides. tricep Dip Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms. hoW Stand with your ba ck to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep. puSh-up Why This strengthens and shapes your chest, plus its a great move for your core. hoW Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your Knee raiSe Why This seated move really targets your core to tone up your abs. hoW Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced. In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set. torso is straight, and pull your belly button against your spine to engage your core. In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep. PH oT oG RA PH y: NI GE L L oU GH ; S Ho T o N Lo CA TIo N AT W yL IES b AT HS , S yD NE y (W yL IES .C om .A U) maKe it a worKout Step-up Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect. hoW Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so youre standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides. set up your circuit Do 4-5 rounds of the following: 10 x Bulgarian split squats (5 each side) 5 x tricep dips 10 x step-ups (5 each side) 5 x knee raises 5 x push-ups 1-minute rest intermediate and advanced Do double the reps for 5-6 rounds, with a 45-second rest. TELE01Z01BS - V1 personal trainer With ShELLEY GORMAN b+s 12 No workout equipment? No worries! All you need is your local park bench and your body weight to feel the burn in this strength and cardio smash BENCH warmErs Bulgarian Split-Squat Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance. hoW Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides. tricep Dip Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms. hoW Stand with your ba ck to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep. puSh-up Why This strengthens and shapes your chest, plus its a great move for your core. hoW Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your Knee raiSe Why This seated move really targets your core to tone up your abs. hoW Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced. In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set. torso is straight, and pull your belly button against your spine to engage your core. In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep. P H o To G R A P H y: N IG EL L o U G H ; S H o T o N L o C AT Io N A T W y LI ES b AT H S , S y D N Ey (W y LI E S .C o m .A U ) maKe it a worKout Step-up Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect. hoW Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so youre standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides. set up your circuit Do 4-5 rounds of the following: 10 x Bulgarian split squats (5 each side) 5 x tricep dips 10 x step-ups (5 each side) 5 x knee raises 5 x push-ups 1-minute rest intermediate and advanced Do double the reps for 5-6 rounds, with a 45-second rest. TELE01Z01BS - V1 personal trainer With ShELLEY GORMAN b+s 12 No workout equipment? No worries! All you need is your local park bench and your body weight to feel the burn in this strength and cardio smash BENCH warmErs Bulgarian Split-Squat Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance. hoW Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides. tricep Dip Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms. hoW Stand with your ba ck to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep. puSh-up Why This strengthens and shapes your chest, plus its a great move for your core. hoW Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your Knee raiSe Why This seated move really targets your core to tone up your abs. hoW Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced. In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set. torso is straight, and pull your belly button against your spine to engage your core. In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep. P H o To G R A P H y: N IG E L Lo U G H ; S H o T o N L o C AT Io N A T W y LI E S b AT H S , S y D N E y (W y LI E S .C o m .A U ) maKe it a worKout Step-up Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect. hoW Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so youre standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides. set up your circuit Do 4-5 rounds of the following: 10 x Bulgarian split squats (5 each side) 5 x tricep dips 10 x step-ups (5 each side) 5 x knee raises 5 x push-ups 1-minute rest intermediate and advanced Do double the reps for 5-6 rounds, with a 45-second rest. TELE01Z01BS - V1 personal trainer With ShELLEY GORMAN b+s 12 No workout equipment? No worries! All you need is your local park bench and your body weight to feel the burn in this strength and cardio smash BENCH warmErs Bulgarian Split-Squat Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance. hoW Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides. tricep Dip Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms. hoW Stand with your ba ck to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep. puSh-up Why This strengthens and shapes your chest, plus its a great move for your core. hoW Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your Knee raiSe Why This seated move really targets your core to tone up your abs. hoW Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced. In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set. torso is straight, and pull your belly button against your spine to engage your core. In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep. P H o To G R A P H y: N IG EL L o U G H ; S H o T o N L o C AT Io N A T W y LI E S b AT H S , S y D N E y (W y LI E S .C o m .A U ) maKe it a worKout Step-up Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect. hoW Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so youre standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides. set up your circuit Do 4-5 rounds of the following: 10 x Bulgarian split squats (5 each side) 5 x tricep dips 10 x step-ups (5 each side) 5 x knee raises 5 x push-ups 1-minute rest intermediate and advanced Do double the reps for 5-6 rounds, with a 45-second rest. TELE01Z01BS - V1 personal trainer With ShELLEY GORMAN b+s 12 No workout equipment? No worries! All you need is your local park bench and your body weight to feel the burn in this strength and cardio smash BENCH warmErs Bulgarian Split-Squat Why This strengthens and sculpts your quads, hamstrings and butt, and also challenges your balance. hoW Stand with your back to the bench, feet shoulder-width apart, shoulders down, chest up and abs engaged. Raise your right foot behind you to rest your toes on the bench. Lower your body until your front thigh is parallel to the ground and your back knee is nearly touching the ground in a split squat. Push into your front heel to return to the starting position. This is 1 rep. Complete the set, then change sides. tricep Dip Why This arm-burning move targets your triceps and strengthens and tones your shoulders and arms. hoW Stand with your ba ck to the bench, and place your hands shoulder-width apart on the edge, arms extended but elbows slightly bent. Keeping your butt close to the bench, place your feet in front of you, knees bent. In a slow, controlled movement, lower towards the ground, keeping your elbows in. Press through your hands and use your triceps to push back up to the starting position. This is 1 rep. puSh-up Why This strengthens and shapes your chest, plus its a great move for your core. hoW Assume a push-up position with your hands on the bench, wrists in line with your shoulders, fingers forwards. Step your feet behind you, legs straight and your weight on your toes. Drop your hips so your Knee raiSe Why This seated move really targets your core to tone up your abs. hoW Sit on the edge of the bench, leaning back on a 45-degree angle, your chest up, abs engaged and your legs straight out in front of you, heels on the ground. Grasp the edge of the bench to keep you balanced. In a strong movement, breathe in as you bend your knees and bring them up towards your chest. In a slow, controlled movement, breathe out as you extend both legs in front as you, heels just off the ground. This is 1 rep. Hold the angle and keep your feet raised to complete the set. torso is straight, and pull your belly button against your spine to engage your core. In a slow, controlled movement, breathe in as you lower your upper body towards the bench, keeping your elbows in. In a strong movement, breathe out as you push back up to the starting position. This is 1 rep. P H o To G R A P H y: N IG EL L o U G H ; S H o T o N L o C AT Io N A T W y LI E S b AT H S , S y D N E y (W y LI E S .C o m .A U ) maKe it a worKout Step-up Why Not only does this sculpt your legs and butt, it also gets your heart racing for a good cardio effect. hoW Stand facing the bench with your shoulders down, chest up and abs engaged. Step your right foot onto the bench, then bring the other foot up so youre standing with both feet fully on the bench. Return to the starting position by carefully stepping your right foot back down, followed by your left. This is 1 rep. Repeat, continuing to lead with your right foot to complete the set, then change sides. set up your circuit Do 4-5 rounds of the following: 10 x Bulgarian split squats (5 each side) 5 x tricep dips 10 x step-ups (5 each side) 5 x knee raises 5 x push-ups 1-minute rest intermediate and advanced Do double the reps for 5-6 rounds, with a 45-second rest.


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