Muscle & Fitness Hers South Africa October 2023

Training BARBELL HIP THRUST WORKS: Glutes, Quads, Hamstrings ● Stand to one side of a fl at bench, with top of right foot on the bench and left foot on top of an aerobic step about two feet in front of the bench (no risers). Hold a dumbbell in each hand with arms at sides, palms facing in (A). ● Slowly bend both knees to about 90 degrees, allowing your right leg to go lower than the step height (B). ● Push through heels to rise back to start position. ● Perform 8 reps; switch sides and repeat. Do 2–3 sets. Tip DON'T ALLOW YOUR FRONT KNEE TO TRAVEL PAST YOUR TOES AS YOU BEND YOUR LEG. DEFICIT BULGARIAN SPLIT SQUAT WORKS: Glutes, Quads ● Stand to one side of…

Age: 30 Birthplace: I was born in São Paulo, Brazil. After living in the US for 10 years, I moved to Belfast, Northern Ireland, in May 2013, where I live today. Why I compete: Growing up I was always active. I swam for 12 years and started going to the gym at 14. But when I moved to the US, I really wasn't following a very healthy lifestyle. I found out about the bikini division in 2009 and thought that signing up for a competition would be a great way to challenge myself while getting back to eating and living healthily, which it did — and much more! Favourite parts to work: My glutes and shoulders. I just love the look of a rounded defined shoulder and a perky booty!…

CHALLENGE YOUR MIND AND YOUR MUSCLES BY ADDING NEW ACTIVITIES TO YOUR REGULAR ROUTINE. FOR EXAMPLE: WANT A STRONGER CORE AND LOWER BODY? SKIP THE STAIR WORKOUT AND RIDE YOUR BIKE UPHILL FOR A NEW WAY TO TEST YOUR FITNESS! Flow: That moment when your mind and body are in perfect sync, when you feel like you could lift, step, pedal, or jump forever. Finding your flow will keep you pushing, reaching, and striving to be your best. It's out there; all you need to do is go grab it. We'll help you get there! FOR FRESH TRAINING AND DIET MOTIVATION, HEAD TO MUSCLEANDFITNESSHERS.CO.ZA FOLLOW US ON TWITTER @MUSCLEANDFITNESSHERSMAG, ON INSTAGRAM @MUSCLEANDFITNESSHERSMAG AND LIKE US ON FACEBOOK MUSCLE&FITNESSHERS SOUTH AFRICA…

PULSE FACE-OFF STACEY ALEXANDER IFBB BIKINI PRO “I use my glute workout as a high-intensity interval training circuit, which keeps my heart rate up and burns the most amount of calories in the least amount of time. Go all out for each exercise, then take one minute to recover between each move. Since there's no equipment required, you can do it anywhere!” GLUTE HIIT ROUTINE 1. Box Jump (3 X 30 REPS) > Focus more on high-intensity cardio burn and less on height. Drop into a low squat each time you land on the step; use two to three risers on each side. 2. Split Squat Jump (3 X 20 REPS) > Turn your step the long way and stand at the middle; jump down to straddle the step, landing in a…

SWIFT SETUP BASICS A proper fit is crucial to an efficient workout (and a more comfortable ride!). Here's how to maximise pedal power. A Foot position: If your bike has toe cages and straps, make sure the ball of your foot is aligned over the centre of the pedal. This is the firmest, widest part of your foot and the most efficient and comfortable position. If you're clipping in with bike shoes, make sure that the cleats are positioned so the ball of your foot is on the centre of the pedal. B Saddle height: You can eyeball the saddle so it comes to about hip height, but a better way to tell if you're at the right position is to get on the bike and rotate the pedals until…

Susan Hoff| Age 58 | Lives in California, USA Occupation Napa Valley Winery Proprietress Fitness Model | Social IG @OathandGrind @FantescaGirl FB Oath & Grind How did you first become interested in fitness? I was always thin, but in pain whenever I was in a position for too long (sitting, standing, walking, etc….) I knew I wasn't healthy, although I looked the part. Upon being diagnosed with Lupus during an executive physical in 2001, I began researching ways I could combat the disease through movement, nutrition, and education. I've been pursuing health & wellness routines ever since. What does your typical workout routine look like? I'm in the gym 6 days a week lifting weights. 3 days are dedicated to lower body exercises, 2 days are dedicated to upper body…