Training Tips & Videos - Maxines

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TRAINING ARTICLES

The 30 minute Fit Ball workout

Do you have a fit ball sitting at home or in the corner of your Gym?
The fit ball or Swiss ball is an unstable piece of exercise equipment that requires core muscles in the torso to activate when it is used. Exercising with a fit ball is one of the easiest way to build a strong core.

We have put together a quick 30 minute workout of 6 exercises for you, that you can do at home or in the Gym. One of the many workouts available on our fitness page.

1. Wall Squat (Legs & Glutes)
Stand with the ball resting between your lower back and the wall. Walk forward slightly so that you place more weight on the ball, ensuring that your feet remain shoulder width apart. Cross your arms so your hands are resting on the opposite shoulders. Slowly bend your knees until your thighs are parallel on the floor. Hold for three seconds and then push back up. Keep your hips back and be careful not to let your knees shoot out over your toes.                 

3 sets of 10-20 repetitions

2. Wall lunges (Legs & Glutes)
Stand with the ball resting between the small of your back and the wall. Take a large step forward with your left foot then lift the heel of your right foot off the ground. Bend both knees and lower your body towards the floor – the ball should roll up your back as you go. Take two seconds to lower and two seconds to return to your starting position. Do one set and then swap legs.

3 sets of 10-20 repetitions

3. Inner-thigh squeeze (Inner Thighs) 
Sit on the ball with your legs straddling each side, as though you were riding a horse. Tuck your legs behind you and point your toes until they touch the floor. Place your hands on the front of the ball, in between your thighs. Slowly squeeze your knees together. When you’ve squeezed as hard as you can, hold for five to eight seconds and then release. Aim for one set of 15 repetitions and build from there.               

3 sets of 10-20 repetitions

4. Push-ups (Chest & Arms)
Kneel on the floor with your hands on the ball, shoulder-width apart. Roll the ball forwards until your upper body is at an angle of about 60 degrees from the floor. Pull your tummy in towards your spine to stabilise yourself, then lower your chest towards the ball. Hold for one second then push back up.                 

2 sets of 10-15 repetitions

5. Triceps dips (Under Arm Flabby bits)
Sit on the ball with your hands by your sides, palms down. Walk your feet forward until your bottom is off the ball. Bend your elbows and lower your bottom towards the floor, until your upper arms are parallel to the floor. Slowly push back up to the starting position, taking care not to lock your elbows at the top, and remembering to keep your bottom close to the ball – your back should almost brush against it as you lower yourself. Take two seconds to bend and two seconds to straighten.         

2 sets of 10-15 repetitions

6. Ball crunches (Stomach)
Lie with your lower back resting on the ball, your legs at right angles and feet hip-width apart. Cross your arms so your hands are resting on opposite shoulders. Contract your abdominal  muscles and crunch up until your shoulder blades lift off the ball. Imagine you’re holding a tennis Ball between your chin and your chest and concentrate on using your belly, back and pelvic floor muscles to move up and down, not your neck or shoulders.         

3 sets of 15-20 repetitions

 

 

 

Cardio HIIT workout

ROUNDS: 4 | TOTAL TIME: 30 minutes | EQUIPMENT: nil
Do each exercise at high intensity for 45 seconds followed by 15 seconds rest. Rest for 1 minutes between rounds if needed.

  • Star jumps
  • Mountain climbers
  • High knees
  • squats (static or jumping)
  • Burpees
  • Step-ups
  • Alternating lunges (static or jumping)

 

 

Skipping workout

ROUNDS: 3 | TOTAL TIME: 30 minutes | EQUIPMENT: skipping rope

  • 1 minute skipping
  • 20 squats
  • 1 minute skipping
  • 20 pushups
  • 1 minute skipping
  • 20 lunges (10 each side)
  • 1 minute skipping
  • 20 tricep dips
  • 1 minute skipping
  • 20 crunches
  • 1 minute skipping

Rest 2 minutes between rounds, or less if possible.

 

 

 

Barbell workout
7 exercises, 7 reps, 7 rounds. But don’t let the 7 reps fool you—this workout is TOUGH.

ROUNDS: 7 | TOTAL TIME: 45 minutes | EQUIPMENT: barbell

  • Deadlift x 7
  • Bent over row x 7
  • Shoulder press x 7
  • Forward lunges x 7 each side
  • Close grip bench press x 7
  • Burpee with a bicep curl x 7
  • Barbell ab roll-outs x 7

 

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