Jenna Douros’ pyramid shred workout

As much as we appreciate the calorie burn native to hill sprints, they can get boring come the end of your training week. Change up your routine with this high-intensity blast courtesy of our beautiful cover model, Jenna Douros – if you’re game! 

 

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Regardless of your fitness level or exercise experience – whether you’re a bodybuilder, gymnast or a weekend warrior – you can implement pyramid techniques and principals into your workout routine to achieve amazing results. 

One of the reasons I work pyramid sets into my own training and that of my clients, is because they’re so versatile – you can apply them to nearly any workout. Pyramids can be a great way to break through those barriers that have brought progress to a standstill. The abnormal rep range helps to shock your system, shift those stubborn plateaus and really wake those muscle fibres up to improve tone and shape. 

My training style contains a lot of exercise variety and an abundance of challenges to keep my mind motivated and my results moving forward. I’m so excited to share this pyramid workout with you!

Warning: this workout is quick, innovative, fun and, best of all, makes you feel like a child again. However, don’t let that fool you into thinking it’s a training session you can cruise through. The following pyramid set is a high-intensity, full-body workout that will require everything you’ve got and nothing less.

 

JD’s Pyramid Workout 

10,9,8,7,6,5,4,3,2,1 reps (and back up to 10 if you are game.)

The aim is to perform 10 reps of each exercise with little to no rest. Follow suit performing 9 reps of each exercise with little to no rest, then 8 reps, then 7 reps and so on, descending all the way down to 1 rep. If you are game, work your way back up the pyramid in the same fashion until you reach 10 reps again.

There is nothing like a bit of healthy competition to push you harder so you exert more energy and keep yourself accountable. I suggest recording your time for completing the entire workout, so you can try and beat it the next time. Your only competition is you!

 

Photography: Adam McGrath Hcreations photography

 

Roll-ups (inverted burpee)

 

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Begin in a standing position. Squat down, rolling on to your back while tucking your knees into your chest with your hands above your head. Rolling forward, throw your hands down towards your feet and kick both feet into the air and press into a hand stand. Lower both feet simultaneously to the ground.

Tip: If this is your first time, you may like to do this against a wall 

 


 

 

Donkey Press ’n’ Tuck

 

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Begin in a standing position dropping your body down (chest to floor). Press your body back up into a raised plank position while simultaneously tucking both knees towards your elbows, and back again. From the raised plank position, jump both feet to land outside your hands and progress into a tuck jump.

 


 

 

Bulldog Kicks

 

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Begin in a bulldog position with your knees an inch from the ground (wrists, elbows, shoulders in alignment plus knees and hips in alignment). While doing your best to maintain the bulldog position, kick both heels up to meet your booty and return to the bulldog position (you will very quickly feel this in your midsection so keep that core rock solid to maintain a strong position throughout the movement).

Tip: This is a very small but quick move. To get the most out of this exercise it is best to build up a rhythm and blast out the reps consistently one after the other.

 


 

 

Ice-Skating Pistols

 

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Begin the exercise by jumping to the right with a slight bend in your knees. In the same motion, reach down towards the outside of your right foot with your left hand. Perform a pistol squat (single leg squat) on the right leg. Repeat this movement in the opposite direction.

NEXT: Looking for more challenging workouts? Head to our workout section of the website for more.

 

 

 

 

 

 

 

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A day in the life of winter Olympian Danielle Scott

 

We chat to June 2017 cover model and winter Olympian Danielle Scott about her nutrition, exercise, and healthy eating routines. 

 

DAY-TO-DAY: I spend most days flipping 20 feet in the air or skiing in remote places around the world. It’s pretty cool! 

DOWN-TIME: I love nothing more than to go for a surf and hang out with friends when I’m home.

MOVE

ALL YEAR ROUND: I train half the year in winter and the other half in summer, performing my jumps into water. 

DURING WINTER : When I am on the World Tour in winter, my schedule can be pretty demanding – I’m in a new country each week. I’ll train about six days a week, which involves snow jumping, gym workouts, physiotherapy, sports psychology, as well as keeping on top of diet, sleep and recovery. Gym workouts involve three days on and one day off, with upper body and core on the first day, cardio and conditioning on the second day and lower body and core on the third day.

EAT 

LOVES: I fuel my body with lots of natural and nutritious food! I love eating healthy and exploring new foods on the market. 

A.M.: I make sure to have a high protein and carbohydrate meal in the morning: such as Greek yoghurt and muesli to sustain my day. A good coffee or smoothie with some trail mix is always a must after my morning workout. 

LUNCH: Consists of a hearty salad or bowl of rice with seafood or lentils for protein. 

SUPPS: If I have a heavy training day, I will use protein supplements, but I try to choose a natural source of protein like cottage cheese on crackers.

DINNER: Something fun like fish tacos, home-made pizzas or a roast veg and salmon dish. My dishes are usually suited to how big my physical workload is on the day. For instance, on cardio days I will have lighter and smaller meals with less protein. Whereas on lower body strength days, I’ll up my protein intake to refuel and repair the muscles I have worked.

THRIVE

I listen to music, lie in the sun or go down to the water to relax and de-stress. 

Check out her full cover model Q&A in the June 2017 edition of Women’s Health and Fitness magazine. 

 

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Fat-burning HIIT workout

Get your heart rate pumping with the HIIT workout by Alexandra Kierdorf-Robinson from 360Health.

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Watch workout video:

 

Head to our YouTube channel for more workout videos.

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5th Element Wellness Modified Strongman Workout

 

5th Element Wellness helps us build strength with this modified strongman workout.

 

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Fitness Manager and Co-Founder of 5th Element Wellness David O’Brien takes trainer Alexa Towersey through a challenging yet rewarding workout. Be sure to check out 5th Element Wellness @5elementwellness for upcoming events and more!

Visit our Youtube channel for more workout videos.

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HIIT training with Snap Fitness trainer Steve Irwin

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Work up a sweat with Snap Fitness’ trainer Steve Irwin as he takes you through a challenging workout that’ll get your heart rate pumping.

Find more workout videos at Women’s Health and Fitness Magazine and follow us on Instagram @whandfmag for all your fitness motivation.

Be sure to check out www.snapatw.com.au for more virtual workouts.

 

VIDEO: 2016 Olympic Warrior Challenge

In the spirit of the 2016 Rio Olympics, WH&F Head Trainer is here to help you train like an Olympic athlete. 

Sheena Lauren - Olympics Challenge

This workout takes you through a weekly schedule of strength and conditioning exercises and cardio challenges. Gear up and train like an Olympic sprinter.

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