Want to turn your fitness routine up a gear? We’ve got just the thing. We caught up with Tally Rye and Victoria Spence, two thirds of the founding members behind the #GirlGains movement which aims to inspire women to get fitter, healthier and happier, to find out how we can drop half a stone in three weeks. The outcome? A simple workout which when combined with a healthy diet and other forms of regular exercise five times per week will enable you to drop seven pounds in just 21 days. Say goodbye to over indulgence from your waistline for good!
The rules
Start by warming up your entire body, gradually increasing the heart rate and your circulation. This will loosen the joints and boost the blood flow to your muscles to help prevent injury. Begin the seven-move circuit resting for 20 seconds between each exercise. Finish with a thorough cool down, stretching the muscles to reduce stiffness and cramping.
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180 degree squat jumps
Adding a half turn to the jump squat is not only fun, but it also requires extra coordination and provides more core work. Do as many reps as you can in 40 seconds.
1 Start in a deep squat with your legs slightly wider than your hip-width and your toes slightly turned outward. Twist your torso to the right, reaching your right hand to the ceiling and your left hand toward the floor. Keep your chest up.
2 Jump, spinning to the left 180 degrees (halfway around), bringing both hands overhead. Land softly, bending the knees into a deep squat, twisting your torso to the left, with the left hand reaching toward the ceiling and the right hand toward the floor.
3 Repeat for 40 seconds, reversing directions so you jump spinning to the right and go back the way you came. -
Press ups with T-twist
Breathe some life into the standard push up and build additional strength in the chest, shoulders, arms and core in one fluid movement.
1 Perform a standard push up (in a plank position).
2 At the top of the exercise lift one arm from the floor and raise towards the ceiling whilst rotating your torso to the side. Roll onto the sides of your feet (side-plank)and keep your body straight at all times.
3 Lower the arm back down and return to the starting position.
4 Repeat, but this time raise the opposite arm. Alternate arms to complete the set. Repeat 10 times.
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Mountain climbers
Not just great for toning your lower body and abs, this explosive bodyweight workout is also a form of cardio.
1 Begin in a high press up position with your weight in your toes and arms.
2 Keeping your back straight, draw your right knee towards your chest in one smooth motion. Extend the leg back to the starting position.
3 Repeat with the left leg. Alternate between legs for 40 seconds, before resting for 20 seconds. Repeat four times. -
Plank with arm and leg raises
Work your obliques, quadriceps and hamstrings with this dynamic plank variation.
1 Begin in plank position resting on your hands, with your core engaged and your back straight.
2 Raise your right leg, knee extended, until your foot is above hip height, while raising the opposite arm, elbow fully extended with hand above shoulder height.
3 Hold for 30 seconds. Repeat with the left leg and right arm and hold for 30 seconds. -
Curtsey lunges
Seriously activate your glutes with this ladylike lunge.
1 Start standing with your feet hip width apart and then step your right leg behind you and to the right so your thighs cross, bending your knees as if you were curtsying.
2 Ensure that your front knee is aligned with your front ankle.
3 Return to standing then switch sides. Repeat for 40 seconds. -
Ski jump
You don’t have to brave the cold for this high-impact lower body move.
1 Start in a squat position with your feet together and your knees bent.
2 Pushing up through your heels, launch your body up and sideways, landing to the right of your starting position.
3 Land softly and return to the squat position.
4 Repeat the jump to the left side.
5 Without pausing, continue to jump right and left for 40 seconds, before resting for 20 seconds. Repeat four times. -
Plyometric lunge into squat jump
Team quick legs with deep lunges and squats to feel the burn and watch those pounds drop away.
1 Begin by standing upright. Step your right foot forward.
2 Lower your body down into a lunge, until your right thigh is parallel to the ground and your left knee is almost touching the ground.
3 Explode back up and scissor your legs in the air so that they exchange positions. As you land drop back into the lunge and then explode back up and scissor again, returning your legs to their original lunge position.
4 Return to a standing position before dropping down into a squat, then engage your core and jump upwards. Land gently and lower your body back into the squat position, then return to a standing position to move into the lunge again.
5 Alternate both exercises for 40 seconds, then rest for 20 seconds. Repeat four times.
Victoria and Tally are ambassadors for Lucozade Sport’s ‘Made to Move’ campaign which aims to get one million people in the UK moving more by 2020.
