Tone Every Zone
posted on 29/04/2015 9:00:00 PM
TONE EVERY ZONE
GIVE US SIX WEEKS, AND WE’LL GIVE YOU A NEW BODY THAT’S STRONGER, FITTER AND FIRMER, JUST BY FOLLOWING OUR INNOVATIVE AND CHALLENGING CIRCUIT WORKOUT.
DEMONSTRATED BY SARAH DUNNE | IMAGES BY DALLAS OLSEN
WORKED YOUR ARMS THIS WEEK? WHAT ABOUT YOUR LEGS? BUTT? CHEST? IF YOU’RE ANYTHING LIKE US HERE AT OXYGEN, IT CAN SOMETIMES GET CONFUSING TO REMEMBER WHICH PARTS OF THE BODY WE’VE WORKED OUT, AND WHICH ONES WE HAVEN’T. Which is why we’re pretty excited about our new body workout: designed to push, tone and work every part of our body, it’ll give you jaw-dropping results – fast.
Not only will you find that you’ll be stronger and firmer within six weeks, but you’ll also be building up your strength against injuries that can occur in our everyday lives – as this workout targets your abdominal and back muscles while improving your balance, coordination and athletic ability.
One of our favourite elements of this workout is that you can do it at the gym, in your living room, or outdoors, as the focus is not on the amount of weight used. Most of the weight is going to come from your body weight, and the challenge of your stability being taken away. Complete this workout at least once a week, and you can add one circuit before your cardio routine. After just a few weeks you should feel stronger, more coordinated and more balanced. Remember, changes in the body come from hard work and, most of all, consistency.
WHERE TO START: It’s tempting to start lifting the heaviest weights and medicine balls, but with this workout, begin
small. Start with a 1kg to 2.5kg medicine ball and 2.5kg to 3.5kg dumbbells. When the exercises begin to feel easy, slowly increase the weight, but don’t go heavier than a 4.5kg medicine ball for the throws.
A WORD OF WARNING: this rigorous routine is best suited for advanced exercisers, especially those preparing for contests where fitness moves are required.
Woodchopper with squat (see image at top of article)
TARGET MUSCLES: Gluteus maximus, quadriceps
Set-up: Start with your feet shoulder-width apart and hug a medicine ball to your chest.
Action: Twist to your right as you reach the medicine ball overhead at an angle [A]. Chop the ball on a diagonal line across your body towards your thighs and then squat deeply, reaching the ball between your knees [B]. Straighten your legs as you twist towards your left, repeating the motion [C]. Repeat until you’ve completed your reps.
Tip: Toss the ball up at an angle after the twist for added intensity.
Medicine ball squat and toss
TARGET MUSCLES: quadriceps, shoulders, gluteus maximus, quadriceps
Set-up: Start with your feet shoulder-width apart and hug a medicine ball to your chest. [A] Action: Squat deeply, reaching the ball between your knees [B], and in one smooth movement, straighten your legs and toss the ball overhead [C]. Catch the ball, bring it back to your chest and repeat for reps.
Tip: Keep your abdominals strong throughout the movement.
To view the full workout pick up a copy of the latest Oxygen Australia in store now!