Want to know the secrets to getting a toned, trim body in record time? We did too, so we went straight to the Sydney’s finest, personal trainer Casey Costelloe.

Follow Caseys during this two-part series for the most dynamic and effective training styles to help you reach your potential. 

Leveraging a functional training mantra @caseycostelloe shares exercise tips for upper body and core. Put a few of these tips into action each week and you’re guaranteed to see faster results!


X5 inch worm into shoulders

1) Stand straight with your feet shoulder width apart

2) Bend over and touch the floor with palms of your hands

3) Walk your hands our, as far as you can while keeping your legs straight, and pause

4) Walk back up to the starting position and repeat until the set is complete

X5 pushup jacks

1) Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

2) Lower to a pushup while jumping feet to a wide position.  Keep abs tight and back straight.

3) Jump your feet back together as you straighten your arms to return to start.

X5 moving planks

1)  Begin in a plank position with your shoulders over your wrists, your feet together, and your body in a straight line.

2)  Bend your left arm so that it is now in forearm plank position.

3)  Then bend your right arm so you are in a full forearm plank position.

4)  Lift your left hand and place it on the mat directly below your shoulder as you push through your palm to lift yourself.

5)  As you reach the top, place your right palm on the floor under your right shoulder and push back into a full plank.  Repeat, leading with the right arm.

X5 alternating side planks

1) Start on your side with your feet together and one forearm directly below your shoulder.

2) Contract your core and raise your hips until your body is in a straight line from head to feet. Lift your arm straight.

3) Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side.

X5 mountain climbers

1) Start in a plank position with arms and legs long. Beginning in a solid plank is the key to proper form and good results in the Mountain Climber. At its heart, the Mountain Climber is a form of plank. Keep your abs pulled in and your body straight. Squeeze your glutes and pull your shoulders away from your ears

2) Pull your right knee into your chest.  As the knee draws to the chest, pull your abs in even tighter to be sure your body doesn’t sag or come out of its plank position.

3) Quickly switch and pull the left knee in. At the same time you push your right leg back, pull your left knee into the chest using the same form.

4) Continue to switch knees. Pull the knees in right, left, right, left—always switching simultaneously so that you are using a “running” motion. As you begin to move more quickly be in constant awareness of your body position and be sure to keep a straight line in your spine and don’t let your head droop. Core body stability is crucial.

The post The glow down on fitness with Casey Costelloe – PART 1 appeared first on Vida Glow Blog.