Real Talk 21st March 2015 by Rosemary Mac Cabe
Video Stars: The Workout Moves You Need To Know
Gym newbie? We know that getting started can be the hardest part - so we created a series of Instagram videos with the team at Flyefit and personal trainer Loren Ryan, to get you off to a good start.
The forward lunge
The adjusted press-up
The step up with high knee
Whether you’re a gym newbie or a seasoned spin veteran, it never hurts to take a second look at those first steps – y’know, the starter moves that every gym bunny needs to master. Take a look through our gallery of images and then roll on over to our Instagram where we’ve got super-short videos to guide you through each move – or check them out below – super-handy, right? Questions? Just holler!
First up in our insta-vid lineup? It's the humble squat, demonstrated by personal trainer @loren_ryan_fitness @Flyefit on Macken St. These babies are great for training your glutes and beautifying that booty, but it's important to get your form right! Keeping feet hip-distance apart, chest up and back straight, sit down – just like you're sitting into a chair. As you come up, push into your heels and squeeze those glutes (your bum)! Remember, don't lean forward and make sure your knees don't go past your feet. Aaaaaand repeat! Google 'squat challenge' for a monthly routine that'll have you like Kim Kardashian by Easter!
Number two? The sit-up: at the height of her fame, Britney Spears was doing 1,500 of these a day! Rock hard abs don't come for free, y'all! Lying on your back, feet flat on the ground and hip distance apart, bring your hands to your ears and use your tummy muscles to sit yourself up. Don't pull at your head – the idea is to keep your back and neck in line so you're not pulling any important muscles! Breathe out as you sit up, and out as you release down slowly. And don't rush! Getting your form right is way more important than banging out those reps. (And we know; PT @loren_ryan_fitness @Flyefit on Macken St makes these babies look sooooo easy!)
#3 in our series of workout videos @Flyefit, it's the bicycle – another deadly one for those abs! Check out @loren_ryan_fitness's form: abs tight, back straight and neck relaxed, with hands at your ears, extend the right leg. At the same time, bend the left and twist the right elbow to touch your knee (or near enough!) – swap sides and repeat. This is great for your obliques, those side abs that you need to tone to get a great hourglass shape!
Next up, so to speak – it's the step up with high knees. This one should be a cinch, but it's the coordination that'll get you – even PTs like @loren_ryan_fitness can get derailed by a little left-right rhythm! Step up with your left leg and then kick your right knee up, like a half can-can (no feather boa necessary). Step down with your right foot, then your left – and repeat on the right hand side. This is amazing for toning your legs and glutes, and a great warm-up move cos it'll really get that heart rate up! Thanks to @Flyefit for the deadly location and graffiti backdrop!
Next in our series @Flyefit? Another cardio killer as @loren_ryan_fitness gets to grips with mountain climbers. (Just be thankful we're not advocating burpees over here.) In plank position (more on which later), keep that back straight and arms strong, bring one knee up towards your armpit then bring your foot back down to the start position. Repeat on the opposite side. These guys are great fat burners; aim to do 60 seconds in a circuit with other exercises, or download the Tabata timer and do 20 seconds on, 10 seconds off until you collapse in a sweaty heap. You're welcome!
The bodylicious basics just keep coming! Down @Flyefit, @loren_ryan_fitness showed us how the real pros do push-ups: on your toes, back and neck straight, dropping those arms down and out and then straight back up again. For the amateurs among us? Drop to your knees and give it your best. Check out hundredpushups.com for a seriously easy-to-follow schedule that'll get you to 100 in no time! (Er, we hope.) Why bother? Think about super-toned arms, shoulder and back a la Jennifer Aniston.
We're nearing the end now… #7 in our series @Flyefit, it's the lunge. @loren_ryan_fitness is an old hand at these, but us beginners need a little help. Start with your head up, back straight and feet hip-distance apart. Step forward with your left foot, simultaneously dropping your right knee and bringing your left, to a 90-degree angle. Things to look out for? Don't let that knee to past your foot – that way lies knee injuries and all sorts of DRAMZ – and don't worry if you're a little wobbly. Throw your hands out to the side or hold light weights if you need to steady yourself. Reverse the process back to standing and repeat on the opposite side. Feel the burn – in your thighs and bum – and thank us when you're next doing your Nicki Minaj impersonation on a Friday night down your local.
Last, but by no means least, we asked @loren_ryan_fitness to demonstrate the plank for us – looks easy, right? Wrong. If you're doing it right, this baby will target your core, tightening up those abs and working your glutes, shoulders and legs to boot. Lean on you forearms which should be directly beneath your shoulders and rise up on to your toes. Keep your hips and bum down – your body should make a straight line from neck to toe – and neck relaxed. Hold, for as long as possible. If you want an extra challenge, download the Tabata timer and plank like the pros! Thanks to personal trainer and serious bod Loren Ryan and all @flyefit for their help putting together our mini series of workout basics: now, go work out!
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