Muscle & Fitness Hers South Africa

Essential reading for dedicated fitness enthusiasts and competitive athletes.

MUSCLE & FITNESS

Muscle & Fitness Hers South Africa

BUILD STRONG ABS • Sculpt a sleek, sexy core with moves that target your middle from every angle.

5 REASONS YOU'RE NOT NAILING THE PUSH PRESS • Build more power by fixing these common form fails.

POP IT OFF • Use the pop squat to get your lower body in summer-ready shape.

STUDIO CLASSES WE LOVE RIGHT NOW • Find your next-level workout class at a gym near you.

HEART RATE HELPERS • Build muscle and burn calories in less time with metabolic training tools that can take the place of a cardio workout.

5 PORTABLE PROTEIN TREATS • Looking for a healthy snack that will fit your hectic schedule and still help power you up for your workout? These low-calorie, protein-rich goodies will satisfy your sweet tooth and are perfect when you're on the go.

1 FOOD, 5 WAYS: SALMON • Serve up this classic clean-eating fish that's high in protein, healthy fats, and rich flavour.

EMPOWERING HEALTH AND WELLNESS YANA HEMPLER

DELICIOUS & NUTRITIOUS • 4 Healthy Wrap Recipes to Satisfy Your Cravings

Next-Generation SPORTS DRINKS • Power up your workout with refreshing new beverages that stress performance and recovery

BODY-BARING ESSENTIALS • How a newly supplement-ised set of molecules — essential amino acids — promises to power up your progress.

WONDER WOMAN • AMERICAN NINJA WARRIOR STAR AND TOP STUNTWOMAN JESSIE GRAFF IS ASTONISHING IN HER ABILITY TO FLY THROUGH SPACE OR SCAMPER UP WALLS — BUT IT'S HER HARD WORK AND DEDICATION THAT HAVE BROUGHT HER SUCCESS. FOLLOW HER TIPS TO HARNESS YOUR OWN SUPERPOWERS.

WONDER WOMAN WORKOUT • You don't have to scale walls or swing like a human trapeze to feel invincible. Just steal some of Jessie Gra. ‘s favourite foundation training moves to garner your own superhuman powers.

21 DAYS TO A HOT BODY • Our three-week plan will help you get strong, lean, and totally ready to conquer whatever challenges you take on this season.

STRENGTH CIRCUIT

TABATA INTERVALS • Tabata training intermixes supershort but intense bursts of effort followed by brief recovery periods and is backed by science as one of the most effective ways to get major results in a minimum amount of time. Follow it with all-important core training moves, which not only help your abs get into bikini shape but also allow the rest of your body to function at its best.

CORE BLAST

4 SURPRISING CAUSES OF BELLY BLOAT • Want to feel even more confident when you slip into that swimsuit next summer? Capitalise on all your hard work by steering clear of these foods or ingredients

LICENSE TO GRILL • GET MAXIMUM FLAVOUR AND NUTRIENTS WITH MINIMAL TIME AND EFFORT SIMPLY BY FIRING UP THE BACKYARD BARBECUE.

SPECTACULAR ABS WITH CIRQUE DU SOLEIL • TIGHTEN UP YOUR TORSO WITH POWERFULLY FUNCTIONAL CORE EXERCISES FROM THE BEST IN SHOWBIZ.

SUPER FOODS THE MIGHTY SCIENCE BEHIND • The fruits, vegetables, and grains your body needs to help fight cancer, curb inflammation, boost cell health — to live your best life right now

GET YOUR SWEAT ON • FRESHEN UP YOUR ROUTINE AND TAKE ADVANTAGE DAYS WITH 16 CALORIE-BLASTING, MUSCLE BUILDING WORKOUTS YOU CAN TAKE OUTSIDE THE GYM.

THE ULTIMATE PRESCRIPTION FOR A FULFILLING LIFE! • Relocate to Costa del Sol

HOW TO COOK UP SOME LOVE! • with Singer Kassi Jayde

THE HOTTEST MOVIE RELEASES SO FAR • 5 Must-Watch Films