Tag Archives: cardio

Stay In Work Out: Rachael Attard Helps You Stay Fit and Active At Home

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Rachael Attard , PT, workouts Australian PT Rachael Attard has shared a free 7-day cardio workout on her website to help us keep active and beat self-isolation blues.

Following government coronavirus advice, people around the world have been urged to stay home but that doesn’t mean you need to miss out on a workout.

Women’s fitness expert and personal trainer Rachael Attard is giving everyone the opportunity to get moving and take part in her cardio sessions without having to part with money, in a bid to keep the world active while at home and help cure self-isolation blues.

Rachael Attard has launched ‘Quarantine Cardio’, a seven-day cardio workout plan that you can do from your home. You can access the workouts for free via Attard’s website here.

The workouts are appropriate for all fitness levels and abilities, require minimal equipment and most importantly can be done without leaving the house. The videos can be done alone or you can encourage those you’re quarantined with to get involved, so grab your mom/housemate/bff if applicable. The videos range from brief one minute tutorials to full length follow at home workouts.

Get ready to get your heart racing, it’s time to take advantage of the free workouts led by Attard or her Mom (a cardio instructor with over 25 years experience)!

Day 1: At Home Cardio Blast

https://www.youtube.com/watch?v=HPc71ec6IHM

This is a great alternative workout to power walking or running. Attard is joined by her mom in this workout so if you’re self-isolating with others why not get them involved too.

This workout is a full length, follow at home workout and will take around thirty minutes.

Day 2: Full Body Workout

https://www.youtube.com/watch?v=T-B8IOB7GvE

A full-body resistance workout that won’t leave you feeling exhausted. It’s low impact and suitable for all fitness levels.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 3: Core Workout

https://www.youtube.com/watch?v=eVZVYRz8AlU

A super quick ab workout that can be done anywhere. If you have sliding discs, dig them out, if not grab some small towels or paper plates.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 4: Couch Booty Workout

https://www.youtube.com/watch?v=iYV5iwmuCPk

It’s time to work on your glutes and legs. To do this workout, stay in your living room as you’ll need to use the couch.

This is a one minute workout demo. Attard demonstrates how to properly execute each exercise within the comfort of your own home.

Day 5: Rest and Replenish

Day 5: Rest and Replenish

As important as it is to move your body, it’s also important to give your body time off to rest and recover.

Pro tip: Make sure you sleep on the right bed. A hybrid mattress that comes with an additional layer to relieve pressure from the most sensitive areas can help your body recover overnight

Day 6: Boxing Workout

https://www.youtube.com/watch?v=Hb6ik1ivQHo

Attard is once again joined by her mom for a boxing workout that will help tone your core and upper body.

This workout is a full length, follow at home workout and will take around 40 minutes.

Day 7: Full Body Burn

https://www.youtube.com/watch?v=UP8Bm0BQ4Ro

To finish off this 7-day plan, Attard has prepared another low to moderate intensity routine that will work your whole body.

This workout is a full length, follow at home workout and take a little over thirty minutes.

 

Get Bikini Ready With Simple Steps from Fitness First

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yogaWith only weeks to go until bikini season, Fitness First have come up with a set of
simple but effective tips to help you step from the beach hut with confidence.
Fitness First Health & Fitness Expert, Paul Cheeseman’s 30 minute circuit workout is a
great way to combine cardio and weight training together so you can burn fat and
tone up at the same time as well as increase endurance and stamina. Combine this
with a positive mindset, and you’ll see a real difference on those legs, bums and tums!

Squat Jump

The squat jump will give your leg muscles a workout and get your heart pumping. Stand with
your feet roughly shoulder-width apart, then slowly bend your legs and arms to about 90
degrees at the same time. Once your thighs are parallel to the floor, explode into the air as
high as you can go. Land softly and repeat the motion again. Perform eight to 10 repetitions, or
20 to 25 seconds for a timed circuit. Modify the reps or time to suit your fitness level if the
workout seems too difficult or not difficult enough.

Jump Rope

Rope jumping is a staple of training systems such as boxing and martial arts. Jumping rope will
enhance your footwork, coordination and balance. Find a rope that just clears your head by a
few inches on each revolution. Practice different footwork combinations as you become more
comfortable. Jump rope for about 30 seconds as part of a beginner circuit routine. Increase
the time and intensity of the jumping as your fitness level progresses.

Burpees

A burpee is a standard gym class type of movement that will work your entire body. Start in a
standing position and bend down to place your hands on the floor. Shoot both of your legs
backward into a push-up position, then bring them back to your chest quickly. Stand up and
repeat the movement for eight to 10 repetitions. For a timed circuit, try for 20 to 25 seconds of
continuous burpees. Modify the reps or time to suit your fitness level.

Push-Ups

The basic push-up is an exercise that will strengthen your triceps, shoulders and chest. Including
push-ups in your circuit training routine will help to give a complete body workout. Do eight to
10 push-ups to start, then increase as your level of fitness increases. Perform push-ups for 10 to
20 seconds as part of a timed routine.

Lunges

Lunges will strengthen and tone your thighs and buttocks. You can either step out into a lunge
position then return to the start and repeat, or alternate legs in a continuous walking motion
across the floor. Lunges can be performed with no added weight or with a dumbbell in each
hand for more of a challenge. Start with eight to 10 reps or 20 to 25 seconds and modify the
resistance or reps according to your fitness level.

V-Ups

The V-up can be a challenging exercise for people with weaker abdominal muscles. Lie on
your back and extend your arms up over your head. Raise your upper and lower body at the
same time, keeping your arms and legs straight to form a “V.” Lower yourself slowly and repeat.
Aim for eight to 10 repetitions or 20 seconds, but don’t push yourself too hard because the V-up
is a difficult exercise

What To Expect When You’re Expecting: The Workout

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The pregnancy workout based on Heidi Murkoff’s best-selling pregnancy guide;
WHAT TO EXPECT WHEN YOU’RE EXPECTING!
Stay fit & firm throughout your pregnancy with cardio, stretch, and strength workouts…

What To Expect When You’re Expecting: The Workout is the ultimate pregnancy exercise programme designed to help you fit fitness into all nine months of your pregnancy and is out for the first time on DVD 26th December (RRP £17.99). With six 10-minute mix-and-match routines, you can customise your workout to fit your fitness level, your mood and your growing body from day to day, week to week and trimester to trimester.

Workouts include: 3x Cardio, 2x Strength and 1x Stretch & Relax – plus bonus workouts you can do anywhere, anytime*…

CARDIO:
BAREFOOT & PREGNANT: Enjoy this gentle Pilates-based workout that focuses on balance, muscle strength and circulation.
BABY BUMP BOOT CAMP: Back-to-basics training to build stamina and strength for a healthier pregnancy.
BABY STEPS: Bust some baby moves with this fun, easy-to-follow dance routine.

STRENGTH:
CUTE TO THE CORE: Fight aches, pains, and flab while keeping your abs and hips strong and toned with Pilates-based moves.
BUNS IN THE OVEN: Target-tone your buns with this total-body workout designed to firm up your legs, buns and thighs.

STRETCH & RELAX:
MIND, BODY & BABY: Practice gentle yoga moves to help rejuvenate your aching body and tight muscles.

BONUS FEATURES:
• Working This Workout
• Exercise Smarts
• Your Main Squeeze
• Workstation Workout
• Bouncing Baby Ball

*Weights, a yoga mat, and a pillow are recommended

WHAT TO EXPECT WHEN YOU’RE EXPECTING: THE WORKOUT Disc Details
·         Released: 26th December 2012
·         RRP: £17.99
·         Run Time: 60mins (TBC)
·         Cat number: LGD94953
·         Barcode: 5060223768120
·         Copyright line: Programme Content and Photography: © 2012 Lions Gate Entertainment Inc. All Rights Reserved. Package Design © 2012 Lionsgate Home Entertainment UK. All Rights Reserved.

ALSO AVAILABLE: What To Expect When You’re Expecting the hit comedy about facing the challenges of impending parenthood starring Jennifer Lopez, Cameron Diaz, Chris Rock and Matthew Morrison out to rent and own on DVD and Blu-ray now!

How Gwyneth got her body back. Tracey Anderson reveals all.

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GET STRAIGHT TO THE POINT WITH THE WOMAN BEHIND HOLLYWOOD’S HOTTEST BODIES

Gwyneth Paltrow was asked to gain 20lbs for her upcoming movie Country Strong, in which she stars as an alcoholic singer. Fitness expert and Gwyneth’s personal trainer, Tracy Anderson, had the challenge of whipping the Oscar-winning actress into shape before her high profile appearance on the Country Music Awards, so put her on a specialised routine of dance cardio and weight training.

‘For this role in country strong they had her gain weight for it. That was tough for me because we’ve worked so hard on her body. [During filming] Gwyneth went down from six days a week of training to three and she ate everything in sight,’ said Anderson*.

‘It didn’t take her very long to lose it, only took her a couple of weeks. It didn’t want to be on her anyway. Extra weight isn’t something that she owned.’

If you want a body like Gwyneth, forget so-called celebrity workouts this New Year – get straight to business and the body you want with the expert behind the most sort-after A-list figures. ITV Studios Home Entertainment presents personal trainer Tracy Anderson’s latest workout, The Tracy Anderson Method: Total Cardio Workout and offers you VIP access to the exercise secrets that transformed stars such as Gwyneth Paltrow, Courtney Cox and Shakira.

Shift the Christmas weight

http://www.shoppingblog.com/pics/gwyneth_paltrow_country_strong1.jpg

THE TRACY ANDERSON METHOD: TOTAL CARDIO WORKOUT will be available to own on DVD from 27 December from