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SSC Newspaper : April 2012
APRIL FITNESS SPECIAL WHAT HAVE YOU GOT TO LOSE? WHO ELSE WANTS TO LOSE UP TO 7 KILOS OF STUBBORN BODY FAT IN JUST 4 WEEKS? THE FIRST 10 EARLY BIRDS TO REGISTER WILL ALSO GET THE FOLLOWING BONUSES: ✔ The Rapid Fat Loss Food Manual ($77 Value) ✔ 24/7 Private Website Access to Our Fat Loss Experts ($99 Value) ✔ A Customised In-Home Workout Plan ($87 Value) COMBINED VALUE OF $263! GUARANTEEDORYOURMONEYBACK! WWW.POWERGIRLFITNESS.COM.AU PH: 1800 989 101 REGISTER HERE Join Today and Get 2 Weeks of Unlimited Training just for $2! Classes are available in BURWOOD, RHODES, GREYSTANES and WYNYARD. Strathfield Scene 19 www.ourstrathfield.com.au SPECIAL WORKOUT Workout A The 4x5 CirCuiT Complete each round once. You have 1 minute per exercise to complete as many reps as possible. Do not rest between exercises. rest 1 minute after each round before proceeding to the next. Round 1 Bodyweight squats Bent-over dumbbell rows Mountain climbers Crunches Side plank (30 seconds per side) Round 2 Burpees Dumbbell shoulder press Side to side jump Plank Stability ball leg curl Round 3 Push-ups Prisoner squats Stability ball ab rollouts Bodyweight row or bent-over dumbbell rows Mountain jumpers Round 4 Dumbbell squat press reverse crunches Mountain climbers run on the spot Squat hold Workout B The 100 reP WorkouT Complete 100 reps of each exercise, with correct form, as fast as possible. record your time. 100 Mountain climbers 100 Bodyweight squats 100 Push-ups 100 Star jumps 100 Prisoner lunges (50 reps per side) 100 Tricep dips IntervAl trAInIng Workout 1. Warm up for 5 minutes with a light jog. 2. run for 30 seconds at a hard pace (at a subjective 7/10 level of effort for beginners, 8/10 for intermediate/advanced) followed by 60 seconds (3-4/10 level of effort) of light jogging. 3. repeat for a total 6-8 intervals 4. Cool down with 5 minutes of walking. YouR 7-daY bodY tRansfoRmation plan mon Workout a (25 minutes) tues Cardio: interval training (15 - 20 minutes) Wed Workout b (25-30 minutes) thuRs active rest (60 minutes) fRi Workout a (25 minutes) sat Cardio: interval training (15-20 minutes) sun active rest (60 minutes) Written by fat-loss expert, Manny Laris, CSCS, CPT www.powergirlfitness.com.au