Author Archives: Bryan Henry

Superset leg day workout

Take your leg day workouts to the next level with this superset style circuit. 

The rules: Perform this leg workout twice a week. Keep two to three days between sessions. Once you get used to the moves you can add more weight. 

Superset 1: Squat with wide stance x20 + Stable lunges x15 per leg (4 rounds)


Do 20 squats with wide stance. Make sure your weight is on your heels and your knees are pointing the same way as your toes. 

After your 20 squats, do 15 stable lunges with your right leg starting in front. Then switch sides.  Make sure your knee dosn’t come over your toes and keep your weight in the middle. Do not lean forward. Switch starting leg on next set.


After your first round of squats and lunges, rest for one minute. Repeat four times.

Words/workout: Janni Hussi (@jannihussi) 

Photography: James Patrick

Superset 2: Deadlift with dumbbells x15 + Side lunges x15 per side (4 rounds)


Do 15 deadlifts keeping your back straight the whole time. Bend over until your movement doesen’t allow you to go further. You can feel a nice stretch on your hamstrings, but it’s not supposed to hurt. Flex your butt and bring the move back up. Keep the weights close to your legs all the time.

After you are done with deadlifts do 15 side lunges (right away) one side at time (total 30 reps).  Remember to switch starting side on next set. Keep your knee on the same line with your toes and keep your weight on your heels.  Make sure your back is as straight as possible and do not bend over.


After finishing this superset have a one minute break. Repeat four times.

Superset 3: Glute kick x20 per side + Glute bridge x25 (4 rounds)


Do 20 glute kicks and concentrate on your glutes the whole time. Try to keep your back stable and avoid any extra moving. Make sure your heel leads this move and your knee is at 90 degrees. Keep your leg up and flexed for one second before bringing it back down. Don’t rest at down position; keep your leg moving. Do one side at a time, and immediately start with your other leg. Switch starting side on your next set.



Once you are finished, start your glute bridge. Keep your weight on your heels and lift your butt up. Flex at up position for one second before bringing the movement back down. Don’t open your knees to the sides; they should stay closed. 

After your first round, rest for a minute. Repeat four times.




Blueberry choc chip quinoa squares


These delicious choc chip squares are high in protein and so tasty, it’ll be hard to stop at one!

Ingredients (makes 8)

  • 1 cup fresh blueberries
  • ½ cup quinoa
  • ¼ cup Greek yoghurt
  • ½ cup apple sauce
  • 2 scoops vanilla protein powder
  • 2 packets Truvia sweetener
  • ½ cup chocolate chips



1. Mix all wet ingredients together

2. Slowly add dry ingredients and chocolate chips

3. Pre-spray tins and preheat oven to 175˚C

4. Bake for 25 to 30 minutes or until light golden brown on top



Nutrition (per square)

Protein 10g // kJ 521 // fat 3.7g // carbs 14.75g


Recipe: Heidi Cannon // Get more delicious protein recipes through Heidi’s app, Mrs Cannon’s Baking. 




Mindful chocolate eating

Learn how to eat with intention and avoid the guilt trip with these tips for mindful chocolate eating.

Store Keep chocolate at room temperature. High quality chocolate should never be stored in the refrigerator; in the mouth, cold chocolate does not release the flavours and aromas as quickly as room temperature chocolate. 

Cleanse Before your chocolate fix, eat a piece of apple or small piece of bread to cleanse the palate of other flavours.

Smell Involve your sense of smell, touch and sight in the tasting process. Before eating, look at the chocolate, appreciate the shine and colour. Break off a piece and listen to the sound. High-quality chocolate produces a sharp, crisp sound when it breaks and a clean edge. Rub the chocolate with your fingers  (it should feel smooth), which will start to release the odours and enhance flavour intensity. Smell the chocolate and try to define different aromas. 

Suck Place the chocolate in your mouth and let it melt without chewing (it will melt at 32 degrees Celsius. Let the flavours release and be aware of the flavours (notice whether they’re the same as the ones you smelled). 

Finish Once the chocolate has melted completely, be aware of the ‘finish’. It should not be bitter or unpleasant on the palate. New flavours may emerge.

NEXT: Here’s how to avoid mindless eating.




Your guide to selecting the best Brazilian wax for you


If you’re unfamiliar with Brazilian wax territory, this extensive guide from the team at Brazilian Butterfly will have you prepped for your next appointment.

They offer four distinct types of Brazilian waxes;  the X Brazilian, XX Brazilian, XXX Brazilian and  XXXX Brazilian. It’s a lot of X’s, so let us run you through them:

X Brazilian:

The X Brazilian is also known as the ‘extended bikini wax’ or the ‘bikini line wax.’ We start this treatment by trimming the hair down to keep it nice and neat, from there about 2 fingers from the bikini line and top is waxed. This type of wax is perfect for those receiving their first ever Brazilian wax, or those who prefer a more natural look. The top section of hair can straightened up to leave a ‘landing strip’ or you are welcome to leave the triangular shape. It is up to you!

XX Brazilian:

The XX Brazilian can also be referred to as the ‘g-string wax’ or ‘French wax.’ In this treatment we will again start by trimming the hair, before waxing higher into the sides of the bikini line as well as remove the hair from the bottom. Hair will be left down the labia in a long rectangular shape. This is the ideal choice for a bride-to-be who doesn’t like being completely hairless, or hasn’t had a wax before. It is also quite popular for new mothers, post birth. When this wax is selected, enough hair will be removed that you can wear a g-string or this season’s high cut swimmers without hair showing.

XXX Brazilian:

The XXX Brazilian is the traditional Brazilian wax. In this wax we remove all the hair (including the labia and bottom) except for a floating landing strip, triangle or shape of your choice above the pubic bone. This is the perfect wax for those wanting to leave a small area of hair.

XXXX Brazilian:

The XXXX Brazilian is also known as the ‘all off’ or the ‘Hollywood wax.’ This wax will see all the hair removed from the pubic region including the bottom. This is the most popular service at Brazilian Butterfly.

Whether you prefer having no hair at all, or prefer to leave a little something, there is no right or wrong decision when choosing which Brazilian wax is for you. It’s all about what makes you feel most comfortable in your own skin. If you are unsure of the best Brazilian for you, then have a chat with your BB therapist, they will be able to guide you to the best option for your preferences.

If you are ready to book in for your next Brazilian, or want to have a chat with one of their tour therapists you can book online or contact your nearest salon.

Brazilian Butterfly are proud sponsors of the Women’s Health and Fitness magazine Cover Model Competition 2017.

Head over to the Brazilian Butterfly blog for more tips and tricks.




Fat burning upper body workout

Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.


Words/workout: Claudia Jovanovski (pictured)

Photography: James Patrick


Time-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types. 

Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits. 

According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition. 

The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training. 

In tri-sets, the usual rest period between sets is used to complete a set of another move.

Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).

You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.

The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains. 

While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals. 

For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue). 

This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.

On your marks, get set…

1. Russian kettlebell swing


Targets: quads, glutes, hamstrings, calves, abs

Step 1- Stand with feet hip width apart and your toes slightly pointed away from the body. The kettlebell should be in the middle of your feet.

Step 2-Bend your hips back until the bell is between and behind your legs.

Step 3- Activate your glutes and drive through your hips to swing the kettlebell forward. Extend your hips and knee to get a thrust going. 

Step 4-Make sure this is a repetitive movement to ensure you get a good rhythm going.

2. Bicep curl



Step 1- Set up position-  Stand up right with barbell at shoulder-width grip. Keep your elbows close to your body and your palms supinated.

Step 2. Keep your core activated as you curl the bar towards your shoulders. Your upper arms should remain stationary as the forearms move.

Step 3. Pause at the top with biceps contracted.

Step 4. As you release the barbell back to the original position make sure to keep your abs tight to stabilize the body


3. One-minute sprint 60 to 90-second recovery. Repeat.

4. Kettlebell squat


Targets: quads, glutes, hamstrings, calves, abs

Step 1- Set up position: feet should be slightly wider than your hips and  your feet should be turned out at a 45 degree angle. Keep your core engaged, your back straight and your eyes on the horizon. Hold the kettlebell infront of your body.

Step 2. Bend your knees and move your butt towards the ground as if you are about to sit on a chair. Your hips should move slightly back and the goal is to try get the kettlebell as close to the floor without actually touching it.

Return to the set up position by driving up through your heels. Remember to squeeze your glutes at the top.

Repeat 12 to 15 reps


5. Kettlebell Romanian deadlift


Targets: Hamstrings, glutes, quads

Step 1- Set up position – Stand with feet shoulder width apart. Hold the kettlebell with both hands and let it hang in front. Draw the navel towards your spine to support your back.

Step 2- Slowly bend forward by moving your bum back and bending at the hips. The aim is to bring the kettlebell just below the knee. While performing each repetition, Make sure you should have a slight knee bend, and keep kettlebell close to body and your core tight.

Step 3. Return to the set up position by driving through your hips.  Squeeze your glutes at the top of every repetition.

6. One-minute sprint

60 to 90-second recovery. Repeat.


NEXT: Looking for more workouts? Check out our range of workouts here.




Brooke Stacey’s total body workout

Get your heart rate pumping with this total body workout by February 2017 cover model Brooke Stacey.


This total body workout is as much about balance and coordination training as it is about building strength. This means you not only train the whole body, but you also make your entire body a stronger and more cohesively functioning machine. Try to put as much power as you can behind each compound movement to get your heart pumping.


Words/workout: Brooke Stacey (pictured)

Photography: James Patrick


Perform each exercise for 3 sets of 10 to 12 reps in each set (or on each leg).

Step-Up with overhead press


1.Stand on the floor behind your step with weights held at your sides.

2. Step right foot on to bench and squeeze glute of back leg as it lifts behind you. While body is lifting up, press weights overhead.

3.  Step down to start position and lower weights back to sides. Switch feet and repeat.

NEXT: Walking Lunge with Bicep Curl


Walking lunge with bicep curl


1. Stand upright, feet together, holding a dumbbell by your sides.

2. Take a controlled step forward with your left leg, keeping your elbows close to the body.  Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle, and the back knee should be pointing down toward the floor.

3. Push off with your right foot and bring it forward, raising your leg, curling the dumbbells to your shoulders, then lowering the dumbbells to your side. This completes 1 rep.

4. Next, step forward and repeat with the right leg.

NEXT: Dumbbell squat to shoulder press

Dumbbell squat to shoulder press


1. Begin in a standing position with a dumbbell in each hand. Look directly forward, keep your chest up, and place your feet about shoulder-width apart.

2. Initiate the movement with a squat, flexing the knees and hips to lower your body. Descend as far as flexibility allows, maintaining good posture in the spine, hips and knees.

3. Pause for a brief moment at the bottom of the squat before returning to a standing position by extending the hips and knees.

4. After fully rising to a standing position, press the weights overhead by extending the elbows and flexing at the shoulder.

5. Return the weights to the shoulder before repeating the entire movement for additional repetitions.

NEXT: Dumbbell side lunge

Dumbbell side lunge


1. Stand erect with your feet about shoulder-width apart, holding a pair of lightweight dumbbells together in front of you, palms facing in. Your chest should be out, shoulders back, and knees unlocked. Maintain the natural curvature in your back.

2. Facing forward throughout and staying as upright as possible, take a big step out to your side, angling your foot just slightly out. Descend into a moderately deep squat, keeping your trailing leg straight.

3. Push back up and bring your leg back to the start position. 

4. Repeat on the opposite side.

NEXT: Single-Dumbbell Front Lunge to Back Row

Single-dumbbell front lunge to back row


1. Stand upright with a dumbbell held in your right hand at your side and your feet about hip-width apart.

2. From the starting position, lunge forward with your left foot, dropping down through your back knee and thigh, and being careful not to let your front knee come ahead of your toe. Your left foot should be pointing out in front of you, with your left knee bent and your left foot firmly on the ground; your right heel may come up slightly depending on how deep you have lunged.

3. Holding at the bottom of your lunge, incline your chest forward at a 45-degree angle, engaging your centre and keeping your shoulder blades together and back flat. Perform a powerful upright row, bending your right elbow as you pull it quickly straight up and back toward the ceiling, until it is at least level with your back. Contract across your right shoulder blade as you lift, and keep your right arm fairly close to your body – it should travel in a straight rather than arcing line.

4. Bring your arm back down out of the row, straighten your upper body back to vertical, and then push off with your left foot to return to the starting position. Repeat for a set on each leg for the desired number of reps.

NEXT:  Ice Skater

Ice skater


1. Begin in a standing position with your feet shoulder-width apart. You should be looking directly forward, with your chest up, knees and hips unlocked, and your back straight.

2. Begin the exercise by jumping to the right with a slight bend in your knees.

3. Next, in the same motion, reach down and toward the outside of your right foot with your left hand. Perform this same movement on the opposite side. 

4. Repeat this movement for the desired number of reps.

NEXT:  Single-Leg romanian deadlift

Single-Leg Romanian deadlift


1. Assume a single-leg stance. Hold a dumbbell in the opposite hand of the supporting leg. Keep the back straight and the torso tight. Look straight ahead with the shoulder blades retracted.

2. Lower the upper body by bending at the hip. Keep the back straight.  Lower the dumbbell down the thigh and shin of the supporting leg. Push the hips back and slightly bend the knee during the descent.  

3. Swing the free leg back so it stays in line with the torso. Lower the upper body until a mild stretch is felt in the hamstrings. Return to the starting position.

4. Perform the prescribed number of repetitions and switch sides. Focus on pushing the hips back and not on bending at the hips. The movement occurs at hip level. Keep the spine neutrally aligned throughout the entire exercise.

NEXT: Stationary lunge to overhead press

Stationary lunge to overhead press


1. Stand tall with your feet hip-distance apart and dumbbells parallel overhead. Step left foot behind you, keeping heel off the ground.

2. Bending knees, lower your body toward the floor as you bring the weights down to a 90-degree angle. Both legs should bend to a 90-degree angle at the bottom of the lunge.

3. Straighten legs back to standing as you raise dumbbells back to overhead position. Repeat for desired number of reps and switch feet.

NEXT: Box Jumps


1. Begin with a box of an appropriate height 30 to 60 cm in front of you. Stand with your feet shoulder-width apart. This will be your starting position.

2. Perform a short squat in preparation for jumping, swinging your arms behind you.

3. Rebound out of this position, extending through the hips, knees and ankles to jump as high as possible. Swing your arms forward and up.

4. Land on the box with the knees bent, absorbing the impact through the legs. You can jump from the box back to the ground, or preferably step down one leg at a time.

NEXT: Target your core with these three exercises. 



What is self-acceptance?


Want to know how to build your self-love muscle? Here’s how to set the foundation of unconditional love for yourself.


Self-acceptance negates obsession with securing approval from others or your judgy self. In turn, you radiate confidence and positive energy that will fuel greater self-esteem and positive responses from others.


How to improve it

» Ask, don’t assume: “Stop trying to second-guess what others think of you and assume they like you until proven otherwise,” says Fuller. “Tell yourself that you don’t need approval in order to feel worthwhile – remind yourself that you are a valuable person for who you are.”

» Trade judgment for empathy: Talk to yourself with kindness and approval:


Old You: “I’m such an airhead.”

New You: “I wasn’t concentrating.”


Old You: “I look like a beached whale so I’m not wearing a bikini to the beach.”

New You: “One-piece swimsuits flatter my figure better and play up my breasts, so I wear them to the beach now.”


Old You: “I’ll never get the job, so why bother applying?”

New You: “I’m going to apply and even if I don’t get the job, I’ll get better at doing interviews.”


Old You: “He didn’t call back because I completely bored him.”

New You: “Clearly we didn’t connect well, so it’s a good thing he didn’t call back.”


Old You: “I’m such a klutz I’ll probably trip over when being a bridesmaid.”

New You: “I’m looking forward to being a bridesmaid and it’s flattering that my girlfriend wants me in that role and clearly thinks I will do a great job.”


NEXT: Discover ways to boost your self-esteem.




Your very own skincare makeover


Detox your beauty cupboards with Victorian Cosmetic Institute’s Lisa Brown’s edit of what to keep, what to cull and what to invest in now.



Why use it?: to gently nurture the skin while removing dirt, surface impurities and make-up. 

Look for: a simple list of ingredients, including plant surfactants and cleansing agents such as kiwi and coconut sugar extract. Aloe vera, peppermint and cucumber will soothe and calm the skin and naturally maintain PH levels. For oily skins, opt for a deep cleanser with plant extracts to decongest the skin and remove impurities. Everyone else, stick to mild versions.

Avoid: stripping the skin of its natural oils, and creating nasty irritations and rashes. Avoid ingredients such as sodium lauryl sulphates (SLS), propylene glycol, isopropyl, mineral oils, synthetic colours and fragrances and parabens. 

Still unsure? Compare some of your store-bought cleanser’s ingredient list to those of your household cleaning products – yep, scary. 



Why use it?: moisturisers have larger molecules that coat the service of the skin, acting as a sealant and stopping the skin from losing moisture. On the other hand, serum-based hydrators have the ingredients and delivery system to penetrate deeper into the skin, hydrating from within. 

Look for: hyaluronic acid and vitamin B – a naturally occurring hydrator already found in our skin. 

Avoid: using the wrong type of product. A very dry skin will either be lacking in lipids – which are oils – or lacking in hydration. An acne skin or an oily skin should opt for a hydrator rather than a moisturiser. An older skin – which is lipid and moisture dry – will often need both a hydrator and a moisturiser.


Why use it?: to remove the dead skin cells that rest on the surface of the skin, making it look dull, dry and uneven. 

Look for: chemical exfoliators with ingredients such as lactic acid, fruit enzyme and salicylic acid. These ingredients work to release the dead skin cells and dissolve and digest the dirt and sebum from the pores. 

Avoid: over-exfoliating, as it disrupts natural cell turnover and can lead to irritation, skin sensitivity and broken capillaries. Physical exfoliators that use micro beads, refined shells from fruit pips or other grains are too abrasive for the face.



Why use it?: well, you don’t have to, but if you do, make sure it’s a natural extension of your healthy skincare regimen – after all, it sits on your skin for eight hours of the day!

Look for: mineral make-ups that are rich in vitamin A, B and E and have a built-in sunscreen.  

Avoid: make-ups containing parabens, fragrances, binders and synthetic dyes. Dimethicone is a silicone often used in make-up to help the skin feel silky and to reduce the appearance of fine lines. While it may look great, it can congest the pores and be really damaging.  Make-up brands also use talc as a filler, blocking pores and causing congestion. 

NEXT: Looking for more beauty tips? Head to our beauty section. 




Medicine ball workout

Get your cardio fix and target your upper body with this medicine ball workout by Theresa Jenn Lopetrone. 


Images by Dave Laus.

Complete this routine as a timed circuit or do five rounds (20 reps each exercise). 

The gist:

A medicine ball is a weighted ball roughly about 35 centimetres in diameter, and comes in a variety of weights from one kg to 11 kg. They are inexpensive, and available in hard plastic, dense rubber or synthetic leather material. 

Medicine balls add a twist to your current workout to keep it challenging enough to elicit progress. This workout is designed to improve your overall athletic performance, firm up your core, and increase your muscular power and stamina. Use of the medicine ball will also help improve your coordination, balance and flexibility. 

The kit:

You will need a timer and a medicine ball for this full-body workout. Refer to the workout chart. This four-week circuit-style workout will keep you on your toes, and your heart rate going!

The list: 

The workout comprises six exercises that target all areas of the body. Start with the first exercise, complete as many reps as you can within the recommended amount of work time (see chart), rest for the recommended amount, then continue on to the next exercise. Repeat until all of the exercises are done. As the week’s progress, the circuit gets more challenging. Record your results so you can properly keep track of your progress.

For Weeks 1–2:

Once all of the exercises in the circuit are complete, rest 90 seconds, and repeat the entire circuit two more times.

For Week 3: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit two more times. 

For Week 4: 

Once all of the exercises in the circuit are complete, rest 60 seconds, and repeat the entire circuit three more times. 

Tip: For beginners, use a lighter weight medicine ball. For an extra challenge and to increase your power, use a heavier ball.


Hit NEXT for the workout

1. Ball crunch with medicine ball throw 


Core, abs, shoulders

Lie flat on your back holding a medicine ball at chest level. Lift your shoulders off the floor and crunch. Once at the top of your crunch, throw the medicine ball forward to someone standing in front of you, or against a wall. Catch the ball on the bounce back, roll back down to starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Alternating push-up

2. Alternating push-up on a medicine ball


Core, chest 

Position yourself in a push-up position, placing one hand on top of the medicine ball and the other hand on the floor, slightly wider than shoulder-width. The arm that has the hand on the ball should be slightly bent. Perform a push-up by lowering your body down. As you straighten up, rapidly roll the ball under your body to the other hand, then perform another push-up again. Repeat this sequence for as many as you can in the recommended amount of work time.

NEXT: Glute bridge

3. Glute bridge on medicine ball


Glutes, Hamstrings

Lie flat on your back and place both heels on top of the medicine ball. Push your heels down through the medicine ball and raise your hips up to a bridge position. Lower your hips back down to the starting position. Repeat and complete as many as you can in the recommended amount of work time.

NEXT: Ball slams

4. Ball slams


Core, Shoulder, Back 

Stand with your knees slightly bent and hold a medicine ball overhead, with your arms extended. Bend forward at the waist and use your core muscles to slam the ball against the floor about a foot in front of you. Retrieve the ball and repeat as many times as you can in the recommended amount of work time.

NEXT: Lunges and overhead press


5. Lunge and overhead press


Lower body, glutes, shoulders, arms

Stand up straight with feet together. Hold a medicine ball in front of your chest with both hands. Lunge forward by taking a big step forward with your right foot. Lower your hips straight down so your torso is perpendicular to the floor and your weight is on the right foot. Return to starting position, then lift the medicine ball straight over your head. Repeat the movement with your left foot. Repeat the entire sequence for as many reps as you can in the recommended amount of work time.

NEXT: Squats


6. Squat



Lower body, glutes, quads, shoulders 

Stand with your knees slightly bent and hold a medicine ball with both hands. Fully extend your arms straight out in front of your body at shoulder level and perform a full squat. Return to the start position. Repeat and complete as many as you can in the recommended amount of work time.



Core blast with Tiffiny Hall

Sculpt your core with this five move core workout by January 2018 cover model Tiffiny Hall.

GEAR: none! GO: 20 seconds’ work, 10 seconds’ rest, 4–6 rounds (push yourself!)

1. V-snap to push-up with a sexy roll


What a move! This exercise works your whole body, focusing on your core and adding a cardio twist. We all know we can’t spot-reduce fat, so it makes sense to combine a core-strengthening exercise with full-body function movements to burn calories, right?

» First up, the V-snap. Lie on your back, pushing your belly button down into your spine so there is no space between your lower back and the floor. 

» Lift your arms over your head and perform a sit-up. At the same time, lift your legs (keep them straight) to make a V with your bod and reach for your toes. This is the snap!

» Lower your arms and legs slowly.

» Now for the sexy roll. Roll over so you end up in a push-up position. The trick is to roll on your elbow and forearm, and to roll fast! The faster we move, the more calories we burn. 

» Perform one push-up (knees or toes), lower your body to the ground and sexy-roll back to starting position, ready to throw your arms over your head and snap again!

2. Plank butt kicks


This move not only builds strength through the core, but by adding the butt kicks you’re getting a hit of cardio. You can see why this is one of my faves!

» Start in a planking position on your forearms and elbows, butt down and hips up.

» Your body should form a straight line from shoulders to ankles like, well, a plank.

» Engage your core by sucking your belly button into your spine. If you’re on struggle street, don’t drop your hips or arch your back, simply push your butt up to the sky.

» Hold and add the special ingredient: butt kicks! One leg at a time, bring your foot up to your butt, kick it, then lower your foot back to the ground. Alternate legs, go as fast as you can, but don’t lose that planking form!

3. Guard sit-up with jab, cross punches


This is the ab-solute best move for strengthening your core, while the cross body punches work the oblique muscles too. And you know what they say (well, what I say at least), tight obliques will cinch in that waist – like a belt.

» Start on your back with your feet together (heels touching), tucked up towards your butt and your knees pointing to the side – like a butterfly. 

» Keeping your guard up to your chin, perform a sit-up. As your shoulders pass over your hips, reach one arm across your body in a punch, then the other arm.

» Curl your spine back down to the floor, making sure you keep your belly button pulled into your spine.

4. Round-the-world guard sit-ups 


We use this one in taekwondo for ground self-defence, but it’s an awesome ab/cardio workout too – who knew! Make sure you keep your belly button stapled to your spine to engage the core. And no cheating! That means hands kept firm in guard position rather than using them for momentum. 

» Lie on your back with your guard up and raise your knees up to your chest.

» Lift your hips and lead with your butt to pivot your hips to one side.

» Continue to lift your hips, pivot your butt to the side and crunch the abs in a circular motion so that you wind around. And don’t forget to breathe (exhale as you crunch)!

» Complete one 360-degree round of these, then onto anticlockwise.

5. High knees with boxing oblique twists


Twisting through the trunk helps to slim the waist and work the core and obliques so you achieve beautiful curves through the midsection, while high knees make this move cardio – so you strengthen your abs while burning belly fat. Win, win!

» Hands in a guard position, snug under your chin, elbows pointing to your hips and your forearms facing the front. Run on the spot, lifting your knees up high to your belly button. 

» Now, add in upper-body twists side to side so your elbow meets the opposite knee.

Remember: knees high, hips forward and most importantly, pull the belly button into your spine to switch on your core. Now lift those knees soldier, high like your heart rate! 

NEXT: Looking for more high-intensity workouts? Try this gym free workout today.