Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

Muscle & Fitness Hers South Africa

MASTER THE CHINUP • Get your entire body strong and sculpted with this classic body-weight move.

A CHINUP CONSULT

5 REASONS YOUR HIP BRIDGE SUCKS • Fix up up your barbell hip bridge for stronger, better-looking glutes and less back pain.

BARBELL HIP BRIDGE BLUNDERS

TAKE A DIVE • Bring your workout into the pool to enhance recovery and boost performance.

GEAR UP • THREE TOOLS TO BUOY YOUR POOL WORKOUT.

PERFECT YOUR PUSHUP • Master this body-weight basic to sculpt a strong chest, arms, shoulders, and core.

3 MORE PUSHUPS TO TRY • ONCE YOU'VE GOTTEN THE BASIC PUSHUP DOWN PAT, TRY THESE VARIATIONS, WHICH EMPHASIZE MORE OF THE TRICEPS AND SHOULDERS.

HELP FOR SORE HEELS • Plantar fasciitis is one of the leading sources of foot pain, especially among active women. Here's how to keep your feet feeling healthy.

3 STRETCHES FOR RELIEF • These gentle stretches can help reduce some of the tightness along the bottom of your foot. Try them up to three times a day.

THE WHOLE30 DIET • It's not for everyone, but the Whole30 diet can help you clean up your act in the kitchen—big-time.

GRAB 'N' GO • Make this colorful salad in a mason jar for a fast, healthy, portable meal that will store up to five days.

BURRITO • These swaps for this favorite meal won't leave you overstuffed.

WEIGHTLOSS HACKS • Follow these easy strategies to drop pounds without counting calories.

150 CALORIES OR LESS • Green tea ice cubes, ginger vodka, and other smart ways to build tasty, ab-friendly summer cocktails.

PUSHING THE LIMIT with SHANNON SPERBER

The Ultimate BEACH BODY • Prime your beach body fast with these five total-toning moves you can do anywhere. The curve-carving exercises are guaranteed to tone up all your hardest-to-target areas. Here, 10-time IFBB bikini pro champ Amanda Latona shows exactly how to get your core, butt, and thighs bikini-beautiful in no time.

WOMEN OF ACTION • These five women are breaking new ground in typically maledominated fields and inspiring a new, diverse generation to follow their passions.

Jessica Eye • UFC FEMALE FLYWEIGHT FIGHTER

Brandi Rhodes • CHIEF BRAND OFFICER, ALL ELITE WRESTLING

Mia Kang • MODEL AND PROFESSIONAL MUAY THAI FIGHTER

Candace Parker • WNBA ALL - STAR, NBA ANALYST

Andrea Hudy • ASSISTANT ATHLETICS DIRECTOR FOR SPORT PERFORMANCE, UNIVERSITY OF KANSAS

Fire Power • Elevate your grilling game with Paleo- fare that's packed with protein and enough flavor to please any crowd.

FISHICALLY Fit • If you've been, ahem, floundering to find new ways to shore up a tasty protein-packed fish dish, the Posh Pescatarian is here to school you.

LOVE YOUR LEG DAY • BOOST YOUR BOOTY WHILE SLEEKIFYING YOUR THIGHS WITH THIS COMPLETE LOWER-BODY SCULPTING ROUTINE.

HIT IT HARD • These 11 high-intensity interval workouts are designed to whip you into shape while boosting your fitness and health in as little as 10 minutes.

Treadmill TONE-UPS

Plyo Box BLASTERS

Body Weight BURNS

Free Weight FIRE-UPS

25 KETO DIET ESSENTIALS • Going keto can help you cut fat in the short term, science says, so stock up on these 25 foods if you're looking to shed fat fast.

THE ULTIMATE FAT-BURNING GLIDER WORKOUT • > IF YOU'VE held on to that extra winter padding around your abs, hips, and thighs, then it's time to set that fat on fire with the incredibly handy gliders in your workout toolbox. New York Sports Clubs trainer Morgan Anderson has programmed this deceptively intense workout...