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

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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

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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

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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

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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

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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

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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.

 

 

 

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Television presenter Rachael Finch shares her beauty secrets

 

We catch up with owner of Body of Dance and TV presenter Rachel Finch about her exclusive insight into her beauty routines, make-up and tricks.

ON LOOKING CAMERA READY 

When I nourish my body with good food, exercise and take time to be mindful, I don't feel any pressure to be ‘camera ready’. I like to wake up every day feeling 100 per cent because I like the way it feels – not because I’m about to spend the day in the spotlight. Creating my online dance program B.O.D (Body of Dance) has been all about that concept of feeling good: dance has become a huge part of my life and it’s such a fun way to stay fit and create something special for myself. 

Like anyone I still have bad days. I get breakouts or dark circles. But I have learnt to be comfortable in my skin no matter what, so I accept the challenges and instead focus on getting into bed earlier that night or including more vegetables in my meals.

ON MISCONCEPTIONS

There’s certainly a time and place to be glamorous and it’s special when I get to dress up for red carpet events. But it’s not how I am all the time – the other 90 per cent of my life is all about working on my inner glow, and making the right lifestyle decisions to look and feel amazing.

ON BEAUTY ROUTINES

As soon as I wake, I drink a glass of warm lemon water with a tablespoon of apple cider vinegar. I cleanse my skin, apply a serum and finish with a moisturiser, and at night I also use a toner. Two nights a week I exfoliate and I pick one night to put on a hydrating facemask. I always take my make-up off as soon as I get home from work to let my skin breathe.

ON HAIR

Once every six weeks or so I get a cut and colour from Monique at QUE Colour Salon in Darlinghurst. She’s been looking after me for about seven years now and we enjoy experimenting with new shades depending on the season. I try to get a treatment every one to two weeks to maintain hydration and colour intensity, and I try not to wash my hair every night so that it gets a rest from all the products and can produce its natural oils.

ON MAKE-UP

I’m all about natural and glowing skin. I usually leave the house wearing a pressed powder, mascara and a good lip balm. I may use a little concealer on days my daughter Violet hasn’t slept well! 

For overall health and glowing skin I love to use bee pollen, purchased from the health food store in granule form, and apple cider vinegar in my diet. Boots Laboratories Serum 7 Day Cream, Ultraceuticals B2 Serum and Colour Theory Define Mascara are some of my go-tos. I use coconut oil as a body moisturizer, especially in winter.

ON TRENDS

I’m loving that current trends have been leaning toward dewy, fresh skin and using minimal products to create natural looks. I don’t like using too much make-up and I love seeing the natural beauty shine through in every woman.

I cringe at the heavy contouring trend I used to partake in, and before hair straighteners existed I used a clothes iron to straighten my hair! I don’t even want to think about how much damage that did.

ON TRICKS AND TIPS

I use an old toothbrush to brush my eyebrows and put a little wax on the brush to set the hair in place. Using a highlighter on your cheeks and on the top of your nose is a great way to brighten your face. Also, let your 

eyebrows grow and flourish. Don’t pluck or wax them too much – let them create their natural shape around your eye.

ON BEAUTY LIFESTYLES

A huge percentage of your look will depend on your lifestyle. Lack of exercise, a poor sleep, poor nutrition, stress and lack of hydration all contribute to tired and dull skin. I notice a huge difference when I actively work on all of these factors.  

ON TRUE BEAUTY

I feel beautiful when I fill my body with wholesome foods and take the time to do things for myself like exercise and meditate. The most beautiful people are those who don’t look elsewhere for approval or satisfaction, and are truly confident in who they are.

NEXT: Discover the importance of sleep and why lack of sleep kills your beauty buzz. 

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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!

 

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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!

 

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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.

 

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Zucchini tortilla with fresh salad recipe

 

Feeding for a fresh, light lunch that's vegetarian friendly? This versatile zucchini salad ticks all boxes and is perfect for breakfast, lunch or dinner.

 

 

 

 

 

Ingredients

• 2 zucchini, grated and excess water squeezed out
• ½ cup finely grated parmesan
• 1 large egg, beaten
• 1/2 cup wholemeal spelt flour (or gluten-free flour)
• salt and pepper, to taste
• 2 tsp pine nuts
• 75 g rocket leaves
• 1 tsp capers, finely chopped
• 1 tsp lemon juice
• 150 g cherry tomatoes, cut in half
• 30 g parmesan cheese, shaved
• ¼ cup basil leaves

 

Method

Preheat oven to 200°C and line two baking trays with baking paper.

In a large mixing bowl, combine well-squeezed zucchini with finely grated parmesan, egg, flour and season with salt and pepper. 

With the back of a spoon, evenly spread mixture into two circles on prepared trays. Bake for 25 minutes, until golden.

Meanwhile, place pine nuts on a baking tray, place in the oven and bake for 3–5 minutes, until golden, then set aside. 

In a medium bowl, toss rocket with lemon juice and capers and scatter over pizzas. Top with tomatoes, shaved parmesan, basil leaves and toasted pine nuts. Season to your liking and serve.

Recipe by Tiffiny Hall. 

NEXT: Looking for more healthy recipes? Try Tiffiny's weekend fruit toast for a delicious breakfast.

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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.

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Top tips for a pain-free Brazilian wax

 

Before you head to your next Brazilian appointment, prepare yourself with these simple tips and avoid the discomfort. 

» Avoid coffee before your appointment. This stimulant can make the waxing more uncomfortable. 

» Exfoliate and moisturise the area regularly. Dry skin and clogged pores will lead to ingrown hairs.

» Exfoliate before your appointment.

» Do not exercise after your waxing appointment as you will risk getting ingrown hairs. 

» Wear cotton underwear and loose, breathable clothing when possible to avoid the risk of in-growns, particularly immediately following your appointment.

» Do not pick ingrowns. You’re at greater risk of scarring and infection. 

» Apply a diluted tea tree solution to ingrown hairs. Other topical solutions are available from your chemist. 

» Moisturisers or oils with lavender or tea tree are great for regular use to maintain smooth skin as well as to treat and prevent ingrown hairs.

» If you’re attempting to wax at home, patch test first to ensure against irritation by any of the ingredients. 

» Pull swiftly against the direction of hair growth while holding skin tight. 

» Do not wax over the same area twice. 

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How to build up your back strength and perform pull-ups

 

 

Personal trainer Alexandra Kierdorf-Robinson from Team 360 Health shows us how to build back strength to perform pull-ups. Perfect your technique with her tips.

 

 

 

Check out our YouTube channel for more workout tips!

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Weekend fruit toast recipe

 

Kick-start your day with this delicious breakfast recipe by January 2017 cover model Tiffiny Hall. 

 

Ingredients (Serves 2 // Prep: 5 min // Cook: 2 min)

• 1 tbsp tahini
• 1 tsp honey
• 1 tbsp water
• 100g fresh ricotta
• ¼ tsp ground cinnamon
• 1 tsp chia seeds
• 2 slices wholegrain (or gluten-free) bread
• 1 banana, thinly sliced
• ⅓ punnet strawberries, hulled and thinly sliced
• ¼ cup blueberries

Method

1. In a small bowl, combine tahini, honey and water together until smooth and set aside.

2. Combine the ricotta, cinnamon and chia seeds to form a creamy spread.

3. Toast wholegrain bread in toaster for 1–2 minutes or until golden.

4. Lay toast flat, spread with ricotta mix then top with fresh fruit. Drizzle tahini sauce over the top and serve. 

NEXT: Try this coconut chia pudding for another healthy breakfast idea... or dessert!

 

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3 healthy ice-cream recipes to keep you cool in summer

 

Our friends at Pureharvest know a thing or two about delicious, healthy treats. Here are 3 top ice-cream recipes to keep you cool in the warmer months.

1. Vegan choc ice-cream

With only two ingredients, this vegan chocolate ice-cream is so simple to make and deliciously creamy. No refined sweeteners or dairy in sight, they are made with the goodness of organic coconut cream and Coco². 

Ingredients (serves 6)

• 400 ml organic coconut cream
• 200 g Pureharvest Coco² Original

Method

1. Chill the coconut cream in the freezer for about 15 minutes.

2. Without mixing the contents of the can, scoop out the cream part on top and place in a medium sized bowl. Leave the clear liquid for another use.

3. Add the 200g Coco² to the coconut cream and whisk until well combine, light and fluffy

4. Using a small spoon fill each paddle pop mould with the mixture. Gently tap on the counter to make sure there are no air pockets

5. Place in the freezer for at least 4 hours, preferably overnight

Optional: coat with chopped roasted almonds or coconut 

Enjoy!

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2. Granola & coconut yogurt popsicles

 

 

A healthy take on the traditional popsicle, these dairy free treats will be a hit among the kids and bigger kids.

 

Ingredients (serves 4)

• 1 1/2 cups Granola

• 1 1/2 cups coconut yogurt

Method

1. Prepare the granola. Alternatively you can use your favourite store bought granola if you are tight on time

2. Spoon 1 - 2 tablespoons of coconut yogurt into the bottom of your popsicle moulds

3. Sprinkle 1 - 2 tablespoons of granola on top of the yogurt

4. Repeat steps 1 and 2 until you have completely filled the popsicle moulds

5. Stick a wooden popsicle stick into each mould.

6. Freeze for at least 4 hours.

7. To remove the popsicles easily from the moulds run under hot water water so that they slide out easily.

 

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3. Rhubarb & coconut ice-cream 

 

Is sorbet more your thing? You're in luck! The tangy rhubarb paired with coconut in this recipe is a match made in summer heaven. 

 

Ingredients (8-10)

• 1 bunch Rhubarb
• 2/3 cup Pureharvest Rice Malt Syrup
• 2 tbsp Water
• 400 ml Coconut cream

Method

1. Remove the leaves and chop the rhubarb into small chunks

2. Place into a saucepan along with rice malt syrup and water

3. Cook on a medium-low heat for 10 - 15 minutes. Keep an eye on it and if it starts boiling reduce the heat to low

4. Remove from the heat and stir through the coconut cream

5. Pour into a freezer friendly container and freeze for least 4 hours, preferably overnight.

 

Fancy more healthy treats? Head to the Purehavest website for more delicious recipes. Head over to their Instagram @pureharvest for a seriously delicious spread of treats.

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Kiss me cookie recipe

 

Feeding for chocolate this Valentine's Day? Satisfy your cravings with these kiss me cookies by Heidi Cannon.

Ingredients (makes 15)

• 1 scoop vanilla protein powder
• ½ cup coconut flour
• 1 tsp baking soda
• 1 tsp vanilla extract
• ⅔ cup coconut milk
• ¼ cup almond butter
• 15 Hershey’s Kisses

Method

1. In a mixing bowl blend all dry ingredients. 

2. In separate bowl mix all wet ingredients, fold in dry and roll into 1-inch cookie balls. Place cookies on non-stick baking sheet and preheat oven to 1800C. With your finger, gently press a small indent for the chocolate kiss, place in oven for 2 minutes. Remove and place kisses into centre of each cookie. Return to oven for 3 minutes. 

Per cookie

protein 3.73g // kJ 445 //  fat 7.1g // carbs 7.3g

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