Changing not only your body but also your mind, attitude and mood, exercise is the red pill when it comes to overall health and wellness.
Business owner and dad, Ben Lucas is the owner and co-founder of Paddington based fitness studio Flow Athletic. Prior to getting into the fitness industry, Ben was a professional NRL player for the Cronulla Sharks and several other teams.
After finishing his stint with the NRL, he went on to own three very successful personal training studios and during that time he also turned to Ultra Endurance running. In the space of 5 years, he ran 35 marathons and 5 ultra-marathons all over the world.
Apart from being a fitness nut, Ben is a personal trainer and daily inspiration to many including his wife and two kids.
Ben knows how hard it can be to get motivated when it comes to exercise and is a big fan of HIIT, also known as High-Intensity Interval Training. HIIT combined with weight training provides the most bang for your buck, so to speak, as it is the most time-efficient way to tone up and get fit.
Repeat this HIIT/ strength circuit three or four times for a banging workout that will have you sweating in no time. Set your HIIT timer to 45 seconds on 15 seconds rest or 50:10 for a higher intensity workout.
1. Squat Jumps: Standing upright with a proud chest and straight back hinge at the knees until your thighs are parallel to the floor. Follow with an explosive jump and repeat.
2. Mountain Climbers: Start in a high plank position with arms slightly bent at the elbow. Hike the knees up to the chest in an alternating movement and don’t stop until the end of the round.
3. Bear Crawls: Starting on your hands and knees, raise your knees a few cm off the floor. Move the left foot in unison with the right hand to move forward and vice versa for the other side. Move forward and backwards as the space permits, keeping the core engaged throughout.
4. Burpees: Standing with your feet shoulder-width apart, squat down and lean forward, placing your hands on the ground shoulder-width apart. Jump your feet back into a high plank position and complete one push up.
On completion jump your feet back to where you started and explosively jump up, straightening the spine and keeping the core engaged.
5. Weighted Alternating Lunges: Standing tall with your hands on your hips, step one foot forward and sink down until the front quad is parallel to the mat. Engage through the glutes to stand back up straight and repeat for the other side.