Territory Stories

Sunday Territorian 18 May 2014

Details:

Title

Sunday Territorian 18 May 2014

Collection

Sunday Territorian; NewspaperNT

Date

2014-05-18

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/10070/250745

Citation address

https://hdl.handle.net/10070/552844

Page content

SUNDAY MAY 18 2014 LIFESTYLE 25 V1 - NTNE01Z01MA body+soul www.bodyandsoul.com.au TELE01Z01BS - V1 BURN WINTER FAT AT HOME b+s 14 fitness coach 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 u FC g y M , S y D n e y (u FC g y M S y D n e y. C o M ) With commando steve sQUat these help to keep your hips, back and knees in good shape, and strengthen and tone the legs, so you should be doing some, but preferably a lot! SET-UP Stand tall with your feet hip-width apart, eyes up, core activated and back straight. Raise your arms overhead. EXECUTION Keep your chest lifted throughout as you extend your hips and knees back and down, making sure that your knees track over your toes. Aim to get as low to the ground as possible without raising your heels. If you cant go below parallel (with your hip crease below your kneecap) your flexibility needs some work. Return to standing. This is 1 rep. Do as many as you can in 20 seconds. make it a WorkoUt WARM UP Jog for five minutes, then do a stretch of tight areas, plus a dynamic range of movements for your back, hips and lower limbs. SeT UP yoUR cIRcUIT Do as many reps as you can of each exercise in 20 seconds, followed by a 10-second rest. repeat 8 times (a total of 4 minutes). rest for 1 minute, then do the next exercise. the total workout is 20 minutes. try to beat your tabata score in each round: 8 x 20-second rounds of squats; 10-second rest between each 1-minute rest 8 x 20-second rounds of burpees; 10-second rest between each 1-minute rest 8 x 20-second rounds of push-ups; 10-second rest between each 1-minute rest 8 x 20-second rounds of sit-ups; 10-second rest between each 1-minute rest bodyandsoul.com.au BoDy +SOUl Find more Commando steve workouts at bodyandsoul. com.au/workouts WHAT IS TABATA? Tabata intervals are high-intensity cardio and muscle workouts in which you perform as many reps as you can in four-minute circuits. This pushes you to your limit for a short time, making it a great no-fuss way to maximise results. BUrPee even if you hate these, youll love what they do for your arms, legs, glutes, shoulders and core. theyll test your cardio endurance, too. SET-UP Stand tall with your eyes up and your core activated. EXECUTION Bend your knees and drop your butt back into a squat. crouch down and place your hands on the floor shoulder-width apart, then shift your weight onto your hands and jump both feet back into a plank position. Do a push-up, chest to the floor (drop to your knees if necessary). Push back up to a plank and jump your feet to the outside of your hands. explode up into a jump and clap your hands overhead. This is 1 rep. Do as many as you can in 20 seconds. PUsh-UP these tone your arms and shoulders, and improve core stability. SET-UP Assume a plank position with feet close together and arms straight and directly below shoulders. Activate your core so your body forms a straight line from head to toe. Drop to your knees if necessary. EXECUTION Bend your elbows close to your body as you lower your chest to the ground. Push back up against your body weight until your arms are fully extended. This is 1 rep. Do as many as you can in 20 seconds. sit-UP a strong core reduces risk of injury and helps you get the most from your training. SET-UP Lie on the floor with your knees bent, hands behind your head. Keep your tailbone in contact with the floor and eyes forward. EXECUTION Keeping your neck and shoulders relaxed, lead with your arms and raise your torso up by moving your ribs towards your pelvis. Breathe out and raise your upper body towards your knees as you stretch your hands to your toes. Breathe in and slowly lower back to the start. This is 1 rep. Do as many as you can in 20 seconds. oUr model: Leanne Balkin, 44, is one of the four winners from our Win a shoot with Commando Steve competition. She works out in the gym three or four times a week, rows surfboats and is a volunteer surf life saver. Your Tabata score is your lowest number of reps per exercise. Use this as a benchmark for your ongoing training by aiming to increase your reps on your next round. If youre pregnant, have high blood pressure or a history of cardiovascular issues, make sure you consult your GP before doing a Tabata session. Youve seen these moves before but doing them Tabatastyle melts fat so you can stay trim while keeping cosy TELE01Z01BS - V1 BURN WINTER FAT AT HOME b+s 14 fitness coach 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 u FC g y M , S y D n e y (u FC g y M S y D n e y. C o M ) With commando steve sQUat these help to keep your hips, back and knees in good shape, and strengthen and tone the legs, so you should be doing some, but preferably a lot! SET-UP Stand tall with your feet hip-width apart, eyes up, core activated and back straight. Raise your arms overhead. EXECUTION Keep your chest lifted throughout as you extend your hips and knees back and down, making sure that your knees track over your toes. Aim to get as low to the ground as possible without raising your heels. If you cant go below parallel (with your hip crease below your kneecap) your flexibility needs some work. Return to standing. This is 1 rep. Do as many as you can in 20 seconds. make it a WorkoUt WARM UP Jog for five minutes, then do a stretch of tight areas, plus a dynamic range of movements for your back, hips and lower limbs. SeT UP yoUR cIRcUIT Do as many reps as you can of each exercise in 20 seconds, followed by a 10-second rest. repeat 8 times (a total of 4 minutes). rest for 1 minute, then do the next exercise. the total workout is 20 minutes. try to beat your tabata score in each round: 8 x 20-second rounds of squats; 10-second rest between each 1-minute rest 8 x 20-second rounds of burpees; 10-second rest between each 1-minute rest 8 x 20-second rounds of push-ups; 10-second rest between each 1-minute rest 8 x 20-second rounds of sit-ups; 10-second rest between each 1-minute rest bodyandsoul.com.au BoDy +SOUl Find more Commando steve workouts at bodyandsoul. com.au/workouts WHAT IS TABATA? Tabata intervals are high-intensity cardio and muscle workouts in which you perform as many reps as you can in four-minute circuits. This pushes you to your limit for a short time, making it a great no-fuss way to maximise results. BUrPee even if you hate these, youll love what they do for your arms, legs, glutes, shoulders and core. theyll test your cardio endurance, too. SET-UP Stand tall with your eyes up and your core activated. EXECUTION Bend your knees and drop your butt back into a squat. crouch down and place your hands on the floor shoulder-width apart, then shift your weight onto your hands and jump both feet back into a plank position. Do a push-up, chest to the floor (drop to your knees if necessary). Push back up to a plank and jump your feet to the outside of your hands. explode up into a jump and clap your hands overhead. This is 1 rep. Do as many as you can in 20 seconds. PUsh-UP these tone your arms and shoulders, and improve core stability. SET-UP Assume a plank position with feet close together and arms straight and directly below shoulders. Activate your core so your body forms a straight line from head to toe. Drop to your knees if necessary. EXECUTION Bend your elbows close to your body as you lower your chest to the ground. Push back up against your body weight until your arms are fully extended. This is 1 rep. Do as many as you can in 20 seconds. sit-UP a strong core reduces risk of injury and helps you get the most from your training. SET-UP Lie on the floor with your knees bent, hands behind your head. Keep your tailbone in contact with the floor and eyes forward. EXECUTION Keeping your neck and shoulders relaxed, lead with your arms and raise your torso up by moving your ribs towards your pelvis. Breathe out and raise your upper body towards your knees as you stretch your hands to your toes. Breathe in and slowly lower back to the start. This is 1 rep. Do as many as you can in 20 seconds. oUr model: Leanne Balkin, 44, is one of the four winners from our Win a shoot with Commando Steve competition. She works out in the gym three or four times a week, rows surfboats and is a volunteer surf life saver. Your Tabata score is your lowest number of reps per exercise. Use this as a benchmark for your ongoing training by aiming to increase your reps on your next round. If youre pregnant, have high blood pressure or a history of cardiovascular issues, make sure you consult your GP before doing a Tabata session. Youve seen these moves before but doing them Tabatastyle melts fat so you can stay trim while keeping cosy BURN FAT AT HOME Youve seen these moves before but doing them Tabata-style melts fat so you can stay trim Commando STeve


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