Want to lose some weight? You’re not alone. In our hurry for fast results in our workout, we can end up doing more harm than good to our body. But fret not – this body blitzing workout will target pesky problem areas, raise your heart rate and build muscle, without overworking yourself.
Plated squat press
3 Sets of 15 Reps
1. Stand with your feet 3 slightly wider than hip width apart
2. Hold a 5kg plate flat into your chest with your elbows by your side, under the plate
3. Slowly squat down, pushing your bum back behind you and keeping your chest up. Make sure your knees don’t go over your toes throughout the move
4. As you rise, press the plate above your head until your arms are straight. Slowly lower and repeat
Press up
3 Sets of 15 Reps
1. Start on your knees with your hands flat on the floor slightly wider than your shoulders
2. Slowly bend your elbows and lower your chest and hips simultaneously to the ground without rounding your back
3. Press straight up. Slowly lower and repeat
Pt tip
For a harder option swap your knees for your toes. Make sure you keep your core engaged and your abs pulled in towards your spine
Elevated leg lunge
3 Sets of 15 Reps
1. Stand with your feet hip width apart and your hands on your hips
2. Lunge forward by placing your front foot on a step and keeping your other foot behind you
3. Lower the front and back knees simultaneously to achieve a 90 degree angle at the bottom of each rep
4. Push straight up though both legs. Lower and repeat
Twisted triceps kickback
3 Sets of 20 Reps
1. Start with your feet hip width apart and your knees slightly bent with two medium weight dumbbells in your hands. Bend your elbows at a 45 ̊ angle and lean forward, keeping correct form
2. ‘Kick’ both your arms behind you to achieve a straight arm. Twist your wrist as you perform the move so that you finish with your palm of your hand facing up to the sky at the top of each rep
3. Slowly lower and repeat the rest of the set
Hammer curl
3 Sets of 15 Reps
1. Hold a set of dumbbells in both hands with your palms facing into your body
2. Curl the weights straight up towards your shoulders, ensuring that your elbows stay tight to your sides
3. Lower and repeat for the given number of reps
Pt tip
Raise the weights slowly for constant muscle tension and hold the weight at the top for two seconds on every rep to really get the best results from this move
Rotator press
3 Sets of 20 Reps
1. Start by holding a set of dumbbells in both hands with your elbows at 90 degrees from your shoulders
2. Maintaining that angle slowly raise your elbows so they finish square to your shoulders
3. Without moving your elbows rotate the dumbbells so that they finish square to your ears
4. Finish by pressing the weights straight above your head. Reverse this sequence exactly on the way down and repeat
V-UPS
3 Sets of 15 Reps
1. Lie on your back flat on the floor and your arms above your head
2. Engage your abs and slowly raise your arms and feet simultaneously until they form a ‘V’ with your body
3. Slowly lower and repeat the move for the necessary reps
Pt tip
Keep your chin and chest up, making sure your back doesn’t round throughout. This keeps your abs engaged the whole time. Maintaining a good form is paramount to this move to maximise the results
Bird dog
3 Sets of 20 Reps
1. Starting on all fours, slowly raise and stretch your right arm straight out in front of your head Simultaneously, extend your left leg straight out behind you
2. Hold this position for 30 seconds before slowly lowering and repeat with the other arm and leg
Pt tip
To challenge your balance, move your suspended leg and arm out to the corners of the room and back in again. This will give your waist and core more of a workout as you hold the position
Workout Credit: Personal trainer: Chris Grimwood (stokebynayland.com), Photography: Cliqq (cliqq.co.uk), Hair and make-up: Jo Adams (hairandmakeupatelier.com), Model: Kim Hartwell, W Model Management, Clothing: Top and leggings: Acai Activewear (acaiactivewear.com), Trainers: Stella McCartney for Adidas (adidas.co.uk), with thanks to Stoke By Nayland Golf and Spa (stokebynayland.com)
