Fitness Bootcamp With Polar Being a strong runner is not enough to ace the Urbanathlon. This workshop with Polar will help build up your strength, agility and flexibility to get through the race unscathed. Three sessions available. Registration closes Jan 3.
Beginner's Guide Been thinking of starting a running routine? Stop thinking about it and just run already! Here's what you need to get going.
Keep The Faith Trust takes time to be earned, established and nurtured but it can disappear with one wrong decision. Our guest columnist, Faye Mui, explains why it matters so much to women and why it isn't that hard to develop.
Her Say: Your V-Day Survival Guide Valentine's Day doesn't have to be a drag if you follow this cheat sheet on doing everything right come Feb 14 without trying too hard (or spending a fortune).
Serve To Be Served Cooperation and collaboration are factors of a successful relationship. Our guest columnist, Faye Mui, explains why a little help for their ladies can only be a good move for the men.
You want an exercise plan that fits into your life – not one that is your life. This routine is short and simple. In addition to performing this workout three times a week, train your largest muscle groups with classic moves like squats, bench presses, deadlifts, and rows.
The Workout
This routine attacks your mid-section from every angle, so your abs are constantly challenged. Choose one exercise from each section, for a total of five. Perform one move immediately after the other for the specified number of repetitions, then repeat the circuit. After four weeks, choose the exercise in each group that you didn’t perform in your previous workouts. This ensures that your muscles are always adapting to new stress.
Burn Off Your Belly This interval routine is designed to strip away the excess flab that’s hiding your six-pack. Do it three days a week, after your weight session or on the days in between. Use your mode of choice – a treadmill, stationary bike, or rowing machine. Step 1 Warm up for 3 to 5 minutes at an easy pace, about 30 to 40 per cent of your best effort. Step 2 Run, cycle, or row at 95 per cent of your highest effort for 30 seconds. Step 3 Perform active rest, slowing back down to your warm-up speed for 90 seconds. Step 4 Repeat five to seven times. Step 5 Once you can complete eight intervals, reduce the length of your active rest periods by 5 to 10 seconds for each workout, until they’re only 30 seconds long.
Section 1
Standing Cable Crunch
• Attach a rope to a high-pulley cable. Stand with your back to the weight stack and hold one end of the rope on the left side of your head and the other end on the right.
• Crunch your torso down. Pause, then return to the starting position.
• Do 10 to 15 repetitions.
Weighted Crunch
Lie on your back with your knees bent, and hold a weight plate or dumbbell on your chest. (If that’s too hard, just do a traditional crunch.) Slowly crunch up, bringing your shoulder blades off the floor. Pause, then lower yourself to the starting position. Do 10 to 15 repetitions.
advertisement
Leave a Comment