Fitness_South_Africa_JulyAugust_2017

day 3
THE WORKOUT
SUPERSET 1 SETS / REPS
A. Kneeling squats
B. Pause back squat 3/12reps
SUPERSET 2
A. Barbell hip thrust
with calf raises
B. Band seated hip
abduction
3/15reps
SUPERSET 1
form check:
Is your chest up and open
with your head, neck and
back in alignment?
KNEELING SQUATS
THE MOVE: With a loaded bar on your shoulders,
kneel down until your glutes touch your calves.
return to the upright position.
form check:
Does your head
remain up, with
your gaze looking
forward during the
exercise?
SUPERSET 3
A. Standing calf
raises
B. Seated calf raises
3/15reps
Take a break of 30 seconds
between sets, and no more
than 90 seconds between
supersets.
VICTORI
IA
SETHAB
ELA
OUT OF THE
GYM:
There’s so much that can be done
outside the gym. Going for occasional
walks, eating healthily, playing
sports... The gym shouldn’t be the
only place you maintain the fitness
lifestyle. I play field hockey on
weekends to keep fit and in shape
when I’m outside the gym.
CLEAN EATING FAVOURITES:
Oats, fish, sodium-free and sugar-free
peanut butter.
CHEAT MEAL FAVES:
Sushi, pizza, cheesecake, malva
pudding, jelly babies, chips, ribs,
bread with ‘normal’ crunchy peanut
butter.
FITNESS PHILOSOPHY:
Success is about hard
work, dedication,
discipline and
consistency.
FAVOURITE WORKOUT
FINISHER:
I love ending off a workout with
incline walking on the treadmill and
a good power ab workout.
BARBELL HIP
THRUST WITH
CALF RAISES
THE MOVE: Lie on a
mat with a loaded barbell
placed across your hips.
Bend your knees and
place your feet close to
your glutes. Engage your
glutes as you thrust your
hips upwards. Pause in the
top position, then raise
perform a calf raise.
SUPERSET 2
PAUSE BACK SQUAT
THE MOVE: Perform a normal weighted back squat by
hinging at your hips and pushing your glutes back to descend
down. At the bottom position pause for a count of two
seconds before extending back up.
BAND SEATED
HIP ABDUCTION
THE MOVE: While sitting
on a chair or bench,
place both feet inside a
looped band. Position
the band just below your
knees. Extend your legs
out to the side in a slow
and controlled motion.
to the starting position
under control and repeat
for the required reps.
form check:
Are you driving through your
heels as you raise your hips
42
JULY - AUGUST 2017 |