PLANK: AROUND-THE-WORLD PLANK
HOW TO DO IT: Place both feet on a bench and assume a press-up position. Brace your core. Now, without dropping your hips or moving your feet, make a full revolution around the bench by “Walking” your hands all the way around it. Do 4 revolutions – and your upper body is building like clockwork.
BENEFIT: The muscles in your abs, back, and shoulders work harder than they would in a traditional plank.
CRUNCH: ANTI-ROTATION CRUNCH
HOW TO DO IT: Attach a rope to the low pulley of a cable station and lie on your back. Do a crunch, arms locked, and don’t let your torso rotate. Return to the start. Do 15 reps, switch sides, and repeat. Do another set of 12 and a final set of 10. Rest for 45 secs between sets – picturing the beach you’ll parade your new six-pack on.
BENEFIT: You’re boosting the intensity of a traditional crunch. Your abs have to work harder to prevent rotation.
SIDE PLANK: SIDE PLANK WITH LOW-CABLE ROW
HOW TO DO IT: Attach a handle to the low pulley of a cable-station. Raise up into a side plank: knees straight, upper body propped on your elbow. Pull the handle to your rib cage. Extend your arm. Do 10-15 reps, switch sides, and repeat. Think of it as an arm wrestle with yourself. Do 3 sets, resting for 60 secs between.
BENEFIT: By engaging your lats (the fan-shaped muscles in your back) you increase torso stability and muscle endurance.
BACK EXTENSION: BACK EXTENSION WITH ALTERNATIVE DUMB-BELL ROW
HOW TO DO IT: Holding a dumb-bell in each hand, position yourself in a back-extension machine so that your torso is parallel to the floor. Row the dumb-bell in your right-hand towards your rib cage. Lower, and repeat with your left-hand. That’s one-rep. Complete 3 sets of 8 reps, resting for 60 secs between sets.
BENEFIT: As your body works to stabilise your spine, you are also boosting endurance in your spinal erectors and glutes.
SWISS BALL PIKE: MEDICINE-BALL PIKE
HOW TO DO IT: Get into a press-up position, feet on a medicine ball. Don’t be bend your knees, roll the ball towards your hands by raising your hips. Pause, check your draw string on your shorts and go back to the start without letting your hips (or your shorts) sag. Do 3 sets of 15-reps, resting for 45 secs in between.
BENEFIT: You improve your balance and engage your hip flexors and rectus abdominis-your six-pack muscles.
BREAKFASTS OF CHAMPIONS
Two new powerful ways to kickstart your day – and your metabolism. So you can ride the momentum all the way to lunch.
Try one of these new torso-chiselling breakfasts-to-go
. For targeted lean muscle mass, these breakfast tacos blend low-GI, wholemeal tortillas with the high protein levels found in the egg and sausage.
. An avocado twist on the classic breakfast roll supplies high levels of potassium, working with the egg and low-GI muffin to promote your muscle growth.
BREAKFAST TACOS (Serves 2)
. 1 tbsp canola oil
. ¼ diced onion
. ½ pepper, sliced
. ¼ small potato, diced
. 1 sausage
. 2 eggs
. 2 tbsp grated Cheddar
. 2 wholemeal tortillas
Method: Heat the oil in a pan. Add the vegetables and sausage and break up the meat, until the potato is done (10 mins). Scramble in the eggs and cheese, and wrap it all in the tortillas.
EGG, AVOCADO AND SPICY MAYO SANDWICH (Serves 1)
. 1 tsp mayo
. 1 pinch cayenne pepper
. 1 wholemeal breakfast muffin
. 1 egg
. 1 avocado
Method: Split and toast the muffin, and then spread each slice with the mayo. Fry an egg, keeping the yolk slightly runny, and place on a muffin half. Top with a few slices of avocado.