Personal trainer Kristoph Thompson has devised an exercise programme inspired by the pros to help you achieve optimum fitness. Repeat this programme three times a week, leaving a day of rest in, and see your fitness levels rocket
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LUNGES
3 sets of 10-15 reps each leg
a. Stand with one foot on a step or box with hands on your hips.
b. Lower yourself down, so your legs are bent to 90 degrees, and raise your opposite arm to shoulder height. Keep your head facing forward and your back straight.
c. Straighten your legs to return to the start and repeat. -
HIP RAISES
3 sets of 10-15 reps
a. Lie on your back and place your feet on a stable chair or step with your arms out to the side. Make sure your bottom is approximately 30cm away from the chair/step.
b. Raise your hips off the floor to form a straight line from your knees to your shoulders. Hold this position for two seconds.
c. Lower to the start and repeat. To increase the difficulty, lift one foot off the chair/step, keeping that leg straight throughout the exercise. -
DISH ROCKS
3 sets of 8-10reps
a. Begin lying on your back with your legs, arms and head off the floor.
b. Rock forwards, lifting your upper body and lowering your legs to just above the floor, maintaining the dish position.
c. Rock back to the start, controlling the movement with your abs, without letting your upper back touch the floor. -
MOUNTAIN CLIMBER
3 sets of 12-20reps
a. Begin standing with one foot on a step.
b. Push through that foot and jump up, alternating your foot position while in the air.
c. Land softly in a controlled manner, then immediately jump again. Continue to alternate foot position with each rep. -
SIT-UPS
3 sets of 8-12reps
a. Begin lying on your back with your legs bent and feet close to your bottom, with your arms across your chest.
b. Lift your upper body off the floor slightly, turning your right shoulder towards your left knee as you do so.
c. Lower to the floor and repeat on the other side to complete one rep. -
MED BALL SLAMDOWNS
3 sets of 8-10reps
a. Take hold of a medicine ball, then raise it above your head.
b. Hold this position then slam the ball down into the ground as hard as you can.
c. Catch the ball and repeat.
Suggested weight: 4-6kg -
PRESS UPS
3 sets of 8-12reps
a. Begin in a full (or modified) press-up position with your hands just wider than shoulder-width apart and your body in a straight line.
b. Bend your elbows and lower your chest to just above the floor.
c. Straighten your arms and repeat. To increase the difficulty, perform the exercise with your hands resting on top of a Swiss ball. -
TRICEP DIPS
3 sets of 8-12reps
a. Sit on the edge of a bench or step with your hands just outside your thighs, then walk your feet forwards.
b. Bend your elbows and slowly lower your body towards the floor.
c. Straighten your arms to return to the start and repeat.
