Break A Sweat! 4 Awesome Exercises

Posted on September 1, 2015

Whether you’re a newbie or been working out for years, these exercises are designed to help optimise your fitness and workouts. Choose the circuit below that best suits your fitness levels and break a sweat!

Weight Ring Pull Ups
WEIGHT RING PULL UPS
Muscles Used: Arms, core, glutes and quads.

INSTRUCTIONS
Starting Position: Begin with your feet hip width apart and slightly turned out, your knees should be open and in alignment with your toes. Grasp the weight rings firmly with both hands, holding it level with your shoulders and close to your body.

Movement: Begin by drawing your elbows straight back, squeezing your shoulder blades together, moving towards the rings. At the peak of the movement, your hands should be level with your chest, your shoulder blades touching and maintaining a straight posture. Then gently lower your body back to the initial starting position.

Medicine Ball Thrusters
MEDICINE BALL THRUSTERS
Muscles Used: Chest, shoulders and core.

INSTRUCTIONS
Starting Position: Begin with your feet hip width apart and slightly turned out, your knees should be open and in alignment with your toes. Draw your belly button in to activate your core and grasp either side of the medicine ball firmly, holding it level with your shoulders.

Movement: Begin to squat placing weight into your heels – as if sitting into a chair. Lower yourself so that your thighs are parallel to the floor. Push through the heels, extending your legs, returning to the starting position. Then push the medicine ball above your head, extending your arms fully. In a controlled manner, lower the ball back to the starting position.


Circuit Tip: Begin with 5-10 reps of Medicine ball thrusters, followed by 5-10 reps of Weight ring pull-ups. Repeat each exercise for 10 minutes without stopping.

Kettle Bells
KETTLE BELL SQUATS
Muscles Used: Shoulders, chest and arms.

INSTRUCTIONS
Starting Position: Begin with your feet hip width apart and slightly turned out, your knees should be open and in alignment with your toes. Draw your belly button in to activate your core and grasp either side of the kettle bell firmly, holding it level with your shoulders.

Movement: Begin to squat placing weight into your heels – as if sitting into a chair, keeping your chest tall. Lower yourself so that your thighs are parallel to the floor. Once at the bottom of the movement, push through the heels, extending your legs and hips simultaneously, returning to the starting position.

Push Up Bands
PUSH-UPS BAND
Muscles Used: Chest, shoulders and core.

INSTRUCTIONS
Starting Position: Place both hands inside the band, lift over your head and stretch across your shoulder blades. Keep your arms straight, and your hands on the floor underneath your shoulders. Extend your legs behind you, placing your toes on the ground - into a push up position. Activate abs, glutes and quads to maintain a strong core and straight posture.

Movement: Begin by lowering your chest towards the floor with elbows bent at a 90 degree angle. Then extend the arms, pushing away from the floor to return to the starting position.


Circuit Tip: Begin with 5-10 reps of Kettle bell squats, followed by 5-10 reps of Push-ups band. Repeat each exercise for 10 minutes without stopping.




Please note: The products featured in this story are available to purchase in-store from 1 September – 17 September 2015.

MORE STORIES