STEP: Strong as steel abs!
with Stephen Parker
One of my most popular workouts with my clients and
participants focuses on the abdominals. I prefer to deliver the
workout using high intensity functional moves that load not only
the abdominals, but also every major muscle group and joint in
the body, as this offers strength, fitness and fat loss benefits,
all in the one workout. This particular routine features three
different core exercises, with each performed continuously for
30 seconds, followed by 30 seconds recovery at the end. If you
lead your participants in performing 3 to 5 sets, within a month
they’ll have abs as strong as steel, which will also give them
better posture.
ROPES: Battling ropes for strength
with Dan Henderson
Battling ropes are not always considered a traditional strength
training tool. However, the strong man pulls, ideally using a longer
rope, are a terrific series of exercises for developing strength
endurance. To perform the movements, the rope can either be
wrapped around an anchor point or held by a partner. The more
wraps around the anchor point, the greater the resistance. The
tension is not constant with the anchor point, as the rope snags.
Using a combination of pulling and pushing motions and different
body positions, such as standing, kneeling, seated and plank,
you can develop strength endurance and challenge stability in
unique ways.
Watch these videos at fitnessnetwork.com.au/upskill
PRESENTER PROFILE:
DOMINIC GILI
Dom is a highly regarded aqua fitness presenter and swim instructor who trains people of all ages and
abilities on a daily basis. Passionate about sharing his knowledge of water and wellbeing, he has been
teaching since 1993, and also plans and delivers aqua fitness workshops and new instructor training
across Australia.
A regular contributor to fitness industry publications, in 2012 Dom was named Australian Fitness
Network's Author of the Year. He has a reputation for innovative and challenging water workouts, teaching
a variety of classes including Aqua Boot Camp, Flipper Fit and Aqua Gymstick.
Dom applies his industry experience and knowledge to managing a number of successful businesses,
including AquaFitnessOnline.com and LittleMonstersSwimSchool.com.au.
Looking ahead, Dom plans to continue touring Australia presenting aqua fitness instructor training,
and to initiate a national mentoring program for up-and-coming aqua instructors and presenters.
AquaFitnessOnline.com
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