• Gym Rings Workout

    Gym rings workout pull up

    Training with gym rings has numerous benefits. It builds upper body strength, improves balance and agility, and works the core effectively. Try Sundried's gym rings workout to see for yourself how well it works!

    Gymnastics Rings Circuit Workout

    Training with gym machines all the time can be so boring. Mix up your training with our gym straps. With exercises like ring pulls ups and rows, there's a range of movements which will work the whole body.

    Let's go for 3 rounds as a starting point. The key thing to remember is that you can make any movements easier or harder depending on the positions of your feet (the more you put them under the anchor point, the harder it will become).

    one arm row gym rings workout

    - 10 Rows

    - 10 Push ups

    - 10 Bicep curls

    - 10 Dips

    - 10 One arm rows (5 on each side)

    - 10 One arm push ups (5 on each side)

    - L-Sit Hold (to failure)

    Have a 20-30 second break in between each exercise. As always, form is key.

    Good luck and have fun, this is what matters!

    Posted by Alexandra Parren
  • Use this surprising household item to switch up your training

    Sundried Workout Routine Model Photographer

    We've all seen the workout videos that try to encourage us to use everyday household items to help us work out. From pots and pans to the sofa, there are plenty of things you can use to complement your home workout, but here at Sundried, we've taken it one step further!

    This routine amplifies your body's work using a towel, creating extra friction or tension to intensify your efforts. We also use multiple planes of motion to develop strength that improves performance not only in sport but in everyday life as we twist and turn in multiple directions without even realising it.

    Training in different ways ensures you continue to progress, so challenge convention and use your towel to break a sweat, not wipe it!

    Tone with a towel

    Exercises using a towel

    Towel Trunk Twist

    Hold the towel out taut in front of you. Keeping both feet facing forward, twist from side to side as though you are looking for someone behind you.

    Towel Trunk Twist

    Squat with Overhead Reach

    Keeping that towel taut, squat down and reach both arms up straight above your head and as far back as your shoulders allow in one smooth motion. You're trying to warm up your shoulders through their full range of motion. We’ll be working them hard in this workout.

    Squat with Overhead Reach

    Squat with Towel Twist

    As you squat twist your hands down towards the furthest foot and then up diagonally to the ceiling as you lift. This should look like a woodchopper motion with the towel kept taut.

    Squat with Towel Twist

    Sliding Curtsey Lunges

    Place your towel under one foot, this will be the one that moves. Slide back diagonally into a curtsey lunge and then drag the towel back to your start point, without it leaving the floor.

    Sliding Curtsey Lunges

    Door Pistol Squats

    Wrap your towel around a door handle (make sure it's secure enough to take your weight), now take one leg out in front of you and sink down as low as you can on the other leg, this is a pistol squat. Great from improving your mobility and creating equal strength in both legs through isolation.

    Door Pistol Squats

    Reverse Plank Hamstring Curl

    Come down to the floor and place your towel under your heels. Sit with your hands by your hips and then lift up into a reverse plank. Keep your body in a straight line and try not to relax your head back. Now drag your heels in towards your bum and then back out to straight. You should feel this in your abs, shoulders and hamstrings as you drag the towel.

    Reverse Plank Hamstring Curl

    Push Up with Arm Slide

    Come into your regular push up position, with your towel underneath one hand. As you lower for a push up slide the towel hand out to your side in a straight line and drag it back in as you extend. If you need to, drop to your knees to make it easier. 

    Push Up with Arm Slide

    Plank Star Slide

    For this you need a towel under each foot. Start in your regular plank position, here you're going to be moving the opposite hand and leg. Lift one hand and twist into a side plank as you slide the opposite leg through towards the wall, making your body look like a star. As you return your hand drag your leg back and repeat on the other side.

    Plank Star Slide

    Sliding Pikes

    Place one towel underneath both feet and return to your plank position. Slide your legs in towards your hands keeping your legs straight (without locking your knees) and lift your bum up into the air to perform a pike, pause at the top and slide to the start.

    Sliding Pikes

    Pull Through Crunch

    Sit on the floor and hold your towel taught between both hands above your head. Now bring your legs in as though you were performing a crunch, but as you do, bring the towel down towards your legs. Feed your legs through the gap between your legs and the towel and straighten them once the towel is held beneath your hamstrings. Curl your legs back up and pass the towel over your toes as you return to the start position. Tough.

    Pull Through Crunch

    Dorsal Raise vs V sits

    Two for the price of one. Lying on your stomach start with your towel taut above your head. Lift your arms and legs to perform a dorsal raise, then keeping your towel tight, roll over onto your back. From this position fold in half, bringing your extended arms and legs together to meet in the middle for a v sit. Return to the mat and roll over to repeat your dorsal raise.

    Dorsal Raise vs V sits

    Cool Down

    Towel Bend and Stretch

    Holding you towel between both hands bend down keeping your legs straight to stretch your hamstrings and back, then rotate your shoulders and bring your taut towel behind your neck with extended arms.

    Towel Bend and Stretch

    Assisted Tricep Stretch

    Hold the towel in one hand and extend above your head, folding at the elbow to stretch the tricep, now using the other hand grab the towel and gently tug to extend the stretch into the tricep. Repeat both sides.

    Assisted Tricep Stretch

    Assisted Hamstring Stretch

    Use your towel as a hook over your toes and gently pull the foot up towards your head to stretch your hamstring and calves. Repeat both sides.

    Assisted Hamstring Stretch

    Oblique lean

    Hold the towel tight above your head and lean towards the outside of each thigh, stretching across your obliques.

    Oblique lean

    Now you may need that towel to wipe your sweat and bonus, your floor gets a good polish at the same time!

    To download the Tone with a Towel workout as a take home PDF as featured in BestFit magazine click here

    Posted by Alexandra Parren
  • The Ultimate Fitness Couple Workout

    Full Body Fitness Couple Workout

    Working out with a partner can help to motivate you and getting fit with your other half can also be a great bonding experience. Follow Sundried's workout routine to become the ultimate fitness couple!

    You will need:

    Resistance bands 

    Medicine ball

    Warm Up

    You’re going to warm up using your resistance bands with four simple exercises. You should spend around 2 minutes on each exercise to ensure you are fully warmed up.

    Resistance band chest stretch

    Hold the resistant band in front of you with both hands. Start with your hands in front of your shoulders and then pull the band back, opening out your chest and pulling your elbows back, keeping them high. If you can, extend a little past this position to feel the stretch deeper into your chest and then release the resistance. This should be a constant fluid movement resisting and returning the band, rather than a static stretch, so be sure to keep it moving!

    Resistance band chest and shoulder opener

    Start by holding the resistance band tightly with both hands. Pulling against the band, lift your arms up above your head in a Y position and then as far back towards your bum as your shoulders comfortably allow, return to the start position and repeat in one fluid motion.

    Resistance band travelling squats

    Tie your resistance band in a loop around the bottom of your thighs, just above the knee. Now squat and step laterally against the resistance, making sure to travel in both directions.

    Resisted runs

    Take it in turns to loop your resistance band around your runner and hold onto the ends like reigns. Now sprint on the spot, running against your resistance partner's resistance. Keep your knees up to further engage the glutes.

    The Workout

    We've all seen videos of couples working out together and it looks so fun! Make sure you enjoy yourselves while doing this workout routine and motivate each other to keep going!

    Med ball waltz

    Stand face to face with your partner with one of you holding a medicine ball to your chest. One partner steps into a forward lunge, the other steps the same leg back into a lunge. As you lunge forwards and backwards, pass the medicine ball between you with each step.

    Squat and dip

    One partner stands against a wall and sinks into a squat. The other stands in front of them facing away and puts their hands on their knees to do tricep dips. Complete a minute on each move before you swap over.

    Plank double jumps

    One partner sets up in a regular elbow plank, with elbows under shoulders and spine in neutral alignment. The move from this position is to jump both legs outwards and then inwards to the regular plank position. Your partner stands with one foot either side of your legs and as the planker jumps the legs out, they simultaneously jump their legs in. It should look a little like a human hopscotch. Be sure to concentrate and not land on your partner! 1 minute for each move before swapping over.

    Hand-held pistol squats

    Face your partner and grab their hands. Stretch one leg out straight, making sure it's the opposite to your partner. Sink down in unison into a pistol squat and then swap to give the other leg a turn.

    Push-up high fives

    Both assume the push-up position facing one another. Lower yourselves to the ground in sync and as you reach the top of the push-up, high-five each other with opposite hands. Complete as many as you can in one minute, resting or coming down to your knees if you need to.

    Russian twist passes

    Both of you sit on the ground beside one another, with one of you holding the medicine ball. Each of you is required to lean back, keeping a neutral spine to engage the core, then lift your legs off the ground with a bend at the knees so that the backs of your calves are parallel to the floor. As you twist, pass the ball to each other. Complete for 1 minute.

    Posted by Alexandra Parren
  • Sundried Summer Workout

    Shea Vegan Personal Trainer Sundried Summer Workout

    Summer is finally here, which means it’s the perfect time to exercise outdoors! Outdoor workouts are great because you can bathe in the glorious sunshine and reap the extra health benefits of the vitamin D exposure from the rays. Getting active in the sun can be social too; get your friends or family to join you so that you can all get fit together! No more hours spent staring at a blank wall in the gym, it’s time to get out there and learn to enjoy moving again!

    This outdoor workout can be done anywhere and doesn’t require any equipment so you can do it whenever the mood strikes. Maybe in your garden, while the kids play, or maybe in the park with your friends. Always remember to warm up properly before a workout and stay hydrated by always having a water bottle with you.

    Round 1

    The first round is a small circuit comprising of 5 exercises. Aim to complete each exercise for 60 seconds with no rest. If you are a beginner or you have an underlying injury, take it at your own pace and rest whenever you need. If you want more information on how to do an exercise, click the name of the exercise.

    1. High Knees
    2. Press Ups
    3. Inch Worm
    4. Plank Shoulder Taps
    5. Burpees
    Lunge Bench Outdoor Workout Body Weight Sundried

    Round 2

    The second round is based on a Tabata style of HIIT training. HIIT stands for High-Intensity Interval Training and is a great way to burn fat and get fit. Tabata consists of 20 seconds of work followed by 10 seconds of rest, and you can repeat that as many times as you like with as many different exercises as you like. In this workout, you'll be completing 8 rounds (1 round = 20 seconds work and 10 seconds rest) to last 4 minutes with all different exercises. Go straight from one round to the next until you are finished.

    1. Jumping Jacks
    2. Side Steps
    3. Shuttle Runs
    4. Curtsy Lunges
    5. Mountain Climbers
    6. Lunges
    7. Donkey Kicks
    8. Squats
    Press Up Garden Home Workout Sundried

    Round 3

    Your final round is based more on body-weight strength training. You don't need equipment to have a good workout! Complete 3 sets of 10 reps on each of the following exercises with 30-60 seconds of rest in between each one. This is a full body workout which will target every muscle group. Take the exercises slow and perform each repetition with care, focussing on the muscle under tension.

    1. Squats
    2. Lunge to kick through
    3. Press Ups
    4. Back extensions
    5. Crunches
    6. Glute bridges

    Well done for completing the Sundried Summer Workout! On completion of this workout, you should really be feeling the effects! If not, you can either work harder or make the exercises tougher! Remember, exercise is supposed to make you feel good about yourself, and you should fuel your body with nutritious food afterwards. If you find a particular workout boring, don't make yourself suffer by doing it! Find something you love, and you will find that staying fit has never been so easy.

    Posted by Alexandra Parren
  • How To: Glute Bridges

    Glute Bridges How To Exercise

    Glute bridges are a classic exercise which and is commonly found in yoga and pilates. It targets primarily the glutes but will also work your hamstrings and back as well as your core. 

    To perform this exercise, place your feet on a small set and keep them hip-width apart. Make sure that your knees stay hip-width apart too and do not fall in. Place your hands flat on the floor and use your glutes to squeeze your lower body up into a bridge position. Keeping your back and glutes tensed, very slowly lower yourself back down. As you rise up, curl your back so that each part of your back leaves the floor in time, and do the same coming back down, so that you're rolling up and rolling back down.

    Glute Bridges Exercise How To

    Posted by Alexandra Parren