Muscle & Fitness Hers South Africa – July-August 2019

2 YS TO k planwill strong,lean, readytoconquer erchallengesyou nthis season. ALYSSASHAFFER|WORKOUTBYJERICHOMCMATTHEWS HOTOGRAPHS ...

(^) 2019 JUL/AUG | M&F HERS | 57 ...

HOW IT WORKS:You’llneedasetoflight,medium,andheavy kettlebells. (Sub in a dumbbell if necessary.) Perform 12 to 15 reps of each ...

STRENGTH CIRCUIT Alternating Single-leg Deadlift Works:Glutes,hamstrings Stand holding a heavy kettlebell in left hand infrontof ...

TricepsPush-up toRenegadeRow Works:Chest,back,arms,core Place a pair of light to medium-weight kettlebells on the floor shoulder ...

Alternating SideLunge Works:Glutes,outerthighs Standwithfeethip-distance apart,holdingamedium- weightkettlebellwithboth hands.St ...

HAIR & MAKEUP BY HELENA KALOGNOMOS HOW IT WORKS: Start with a warm-up, such as three minutes of light jump roping, then set ...

Ball Mountain Climber Do mountain climbers w hands placed on top of a large medicine or slam ba continue for 20 seconds, alterna ...

HOWITWORKS:Setanintervaltimerforfivecyclesof 45 secondson, 15 secondsofrest/transition.Performeach exercisefor 45 secondsbeforet ...

STEALTHFIBRE Fibrehasnumerous benefits,butinsomepeople itcanalsocausegasand bloating—especiallywhen youdon’tknowhowmuch youareea ...

GRILLED CAULIFLOWER WITH OLIVES AND SAGE SERVES: 6–8 INGREDIENTS 1 head cauliflower 1 tbsp olive oil 1 tsp sea salt 1 tsp black ...

LICENSE TO Forfast,easymealprepthatbrings youallthetasteyouwantwithouta tonofextracaloriesorcarbohydrates, looknofurtherthanyour ...

BLACK PEPPER WILD SALMON WITH FENNEL AND APPLES SERVES: 4 INGREDIENTS 4 tbsp coarsely crushed black peppercorns 4 (120-180g) ski ...

TROPICAL JICAMA SALAD SERVES: 8 INGREDIENTS 1 jicama, shredded 2 ripe mangoes, sliced 1 ripe papaya, sliced 1 yellow bell pepper ...

GRILLED PORK CUTLETS WITH PEACH-CASHEW COMPOTE SERVES: 6–8 INGREDIENTS 2 pork tenderloins, fat trimmed 2 tbsp olive oil 1 tbsp s ...

SERVES:6–8 INGREDIENTS 2 red onions 2 red bell peppers 2 green bell peppers 2 large tomatoes 4 garlic cloves ¼ cup extra-virgin ...

CIRQUE DU S TIGHTEN UP YOUR TORSO WITH POWERF FUNCTIONAL CORE EXERCISES FROM THE BEST BY CAT PERRY | WORKOUT BY BRYAN D. BURNSTE ...

(^) 2019 JUL/AUG | M&F HERS | 73 ...

BELENKY ALEXANDER Y ou’re the star of the show — when you train like the ripped, gravity- defying performers of Cirque du Soleil ...

HAIR & MAKEUP BY AMBERLEE SCHONEWEIS. STYLING BY ELISABETTA ROGIANI. CLOTHING BY ROGIANI.COM. SHOES BY SKETCHERS STAYIN’ALIV ...