This fit Aussie duo share three days of work­outs and three recipes

THE FIT DUO SHARE THREE DAYS OF WORK­OUTS AND THREE YUMMY RECIPES FROM THEIR NEW BOOK

OK! (Australia) - - Contents -

‘ You don’t need a gym to work out, you just need to be cre­ative,’ Aussie mod­els Steph Claire Smith and Laura Hen­shaw re­veal in their new book A Girl’s Guide to Kick­ing Goals. ‘Our work­outs are dif­fer­ent ev­ery day, be­cause we al­ways want to chal­lenge our bod­ies. Just as it’s im­por­tant to have va­ri­ety in your diet, it’s im­por­tant to have vari­a­tions in your work­outs, too.’

So what are you wait­ing for? Grab a skip­ping rope and weights (if you don’t own any, a cou­ple of filled wa­ter bot­tles or some food cans will do the trick) and get mov­ing! (PS There’s a glos­sary over the page if you’re un­sure of any moves!)

DAY 1 HIIT

This high-in­ten­sity in­ter­val work­out will leave you out of breath and cov­ered in sweat, but full of en­ergy for the day. This one is packed with the fun stuff, in­clud­ing burpees (learn to love them!), skip­ping, high knees run­ning and more. Use the stop­watch on your phone to time each round. Du­ra­tion: 30 min­utes

ROUND 1 Al­low a 30-se­cond rest be­tween each round. 30 sec­onds x burpees 30 sec­onds x plank Re­peat x five ROUND 2

45 sec­onds x high knees run­ning 15 sec­onds rest 45 sec­onds x skip­ping 15 sec­onds rest 45 sec­onds x high knees run­ning 15 sec­onds rest 45 sec­onds x skip­ping 15 sec­onds rest 45 sec­onds x high knees run­ning 15 sec­onds rest

ROUND 3

As many reps as pos­si­ble (AM­RAP) in five min­utes. 10 x squats 5 x push-ups 5 x burpees

ROUND 4

10 x burpees 1 x push-up 9 x burpees 2 x push-ups 8 x burpees 3 x push-ups And so on, un­til you get to 1 x burpee, 10 x push-ups.

DAY 2 RUN­NING

For any­one who thinks run­ning is bor­ing, this one is for you! The rest­ing and run­ning combo keeps it in­ter­est­ing. All you need is a mo­ti­vat­ing playlist and a safe place to run. You can do this work­out on a tread­mill, at the park or on a run­ning track. Du­ra­tion: 30 min­utes

IN­TER­VALS

Five-minute jog (or brisk walk) to warm up 30-se­cond run x 30-se­cond break (re­peat 20 times) Five-minute jog (or walk) to cool down

DAY 3 BOX­ING

Time to punch it out! You can use small dumb­bells dur­ing the box­ing rounds for an ex­tra chal­lenge. Make sure you brace your core through­out to en­sure you train your ab­dom­i­nals as well as your arms. Du­ra­tion: 20 min­utes

ROUND 1

45 sec­onds x skip­ping 15 sec­onds rest 45 sec­onds x sit-ups + 1-2 punch (if you haven’t boxed be­fore, a 1-2 punch is just a quick punch from both left and right) 15 sec­onds rest 45 sec­onds x heel touches 15 sec­onds rest 45 sec­onds x skip­ping 15 sec­onds rest

45 sec­onds x plank 15 sec­onds rest ROUND 2

45 sec­onds x jab cross 15 sec­onds rest 45 sec­onds x jab cross hook cross 15 sec­onds rest 45 sec­onds x weighted power up­pers 15 sec­onds rest 45 sec­onds x jab cross up­per left, up­per right 15 sec­onds rest 45 sec­onds x kneel­ing weighted hooks 15 sec­onds rest

ROUND 3

45 sec­onds x Rus­sian twists with punch 15 sec­onds rest 45 sec­onds x leg raises 15 sec­onds rest 45 sec­onds x toe touches 15 sec­onds rest 45 sec­onds x sit-up dou­ble arm punch 15 sec­onds rest 45 sec­onds x heel touches 15 sec­onds rest

ROUND 4

45 sec­onds x skip­ping 15 sec­onds rest 45 sec­onds x plank 15 sec­onds rest 45 sec­onds x skip­ping 15 sec­onds rest 45 sec­onds x plank 15 sec­onds rest 45 sec­onds x skip­ping 15 sec­onds rest

Healthy ice-cream is ex­tremely easy and se­ri­ously de­li­cious. If you keep some frozen fruit in the freezer, you can make this any time you get a crav­ing. This one is a sta­ple dessert in our house­holds.

IN­GRE­DI­ENTS

• 1 cup (315g) chopped mango, frozen (around 1 large mango) • 1 banana, chopped, frozen • 2 heaped tbsp nat­u­ral Greek yo­ghurt • Dash of al­mond milk

METHOD 1

Add all the in­gre­di­ents to a food pro­ces­sor and blend un­til smooth. 2 Serve im­me­di­ately, or trans­fer to an air­tight con­tainer and store in the freezer.

This is an edited ex­tract fr from A Girl’s Guide tto Kick­ing Goals by Ssteph Claire Smith aand Laura Hen­shaw (Mur­doch Books, $24.99).

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