This workout will help you to increase your muscle mass and definition, reduce your body fat percentage and, if followed regularly along with a healthy balanced diet, will give you a lean, toned, well sculpted physique for summer.
The training consists of an abdominal/ high intensity cardio day and a total body resistance day. Alternate the training days, giving yourself one day off each week. Do this for 6 weeks.
Note: As your fitness improves, reduce the resting periods between the exercises. You should also gradually increase either the reps or weights on your resistance training days. This will ensure that your fitness continues to improve for the duration.
Workout 1: High Intensity Cardio
Kettlebell Swing
• Begin with a comfortably weighted kettlebell. Start with 4 kg and increase according to your fitness.
• Stand, knees bent, feet shoulder width apart.
• Hold the kettlebell with both hands, whilst pushing your bum out.
• Bring yourself up making sure your back is flat and start to swing the kettlebell through your legs by using force from your hips to carry it through.
• Do this for 1 minute. Repeat 3 times.
Mountain Climbers
• Lie facing the ground. Slowly raise your body so that it’s parallel to the ground, supported by your hands and toes.
• Bring one knee up towards the chest and return to starting position. Alternate legs, performing the motion as quickly as possible.
• Do this continuously for 45 secs. Repeat twice.
Shadow Boxing
• Position one leg slightly forward, and your fists clenched up by your ears.
• Begin by throwing straight-arm left and right punches.
• Then, progress onto thawing hooks. These will generate energy from the rotation of the hips.
• Combine the 4 punches. Left straight-arm, right straight-arm, left hook, right hook…
• Do this for 3 minutes continuously. Repeat 3 times.
Russian Twists
• Sit on the floor (or a mat). Your knees need to be bent, tucked into your body and your feet firmly placed on the floor.
• Holding a weighted medicine ball with both hands, arms outstretched, twist your torso to the left. Your arms should carry the medicine ball as far as possible behind your body as your torso twists. Alternating sides, repeat.
• Do this for 45 seconds, repeating 3 times.
Workout 2: Resistance Training
Barbell Squat
• To start this exercise you will need to use a squat rack and make sure the weight is set to something comfortable for you to use and that the bar is at shoulder height.
• Step under the bar and let your shoulders take the weight while your hands are both grasping the bar, start to lift the bar up with your legs while also straightening your torso until you are standing upright.
• Then move away from the rack and make sure your toes are pointed forward.
• Then start to lower your body like a normal squat making sure your back is straight and your knees do not come over the toes.
• When you are as low as you can go pause for 2-3 seconds while contracting your leg muscles and then start to slowly rise back up to the starting position and repeat.
• Do 3 sets of 12 reps.
Barbell Deadlift
• Place a comfortably weighted barbell on the floor in front of your shins.
• Position your feet directly below your hips, slightly turned out.
• Squat down to the bar. Grasp it with an overhand grip.
• Begin to push up through the floor, using the front of your heels, and ensuring you slightly flare the knees out to the side so the bar can rise easily.
• Once the bar is above your knees, drive your hips into it. Pause for 2-3 seconds.
• Slowly lower the bar to the starting position. Repeat.
• Do 3 sets of 12 reps.
Dumbbell Chest Press
• Lie flat on a bench, knees bent. Place 2 comfortably weighted dumbbells on your knees.
• Holding a dumbbell in each hand, bring your arms out to the side. Keep your elbows bent in a 90 degree angle, and your palms facing straight forward. Slowly start to push your arms up and fully extend them making sure there is a slight bend in the elbow, pause for 2-3 seconds and start to lower the arms back into the starting position and repeat.
• Do 2 sets of 10 reps.
One Arm Row
• Using a comfortably weighted dumbbell and a bench, rest one knee at the bottom of the bench and one hand at the top. Grasp the dumbbell with your other hand, letting it hang parallel to the floor.
• Bending at the elbow, bring that arm (holding the dumbbell) up towards your chest.
• Then slowly extend it backwards and out to the side, keeping your elbow slightly bent.
• Pause for 2-3 seconds. Return to the position where the dumbbell is level with your chest. Repeat.
• Do 2 sets of 10 reps.
Posterior Fly
• Stand straight, feet shoulder width apart, and each hand holding a comfortably weighted dumbbell.
• Lower your torso keeping your back straight until you are at 45 degrees.
• Slowly raise the dumbbells up together straight out in front of you to chest height with a slight bend in the elbow and your palms facing each other.
• Then, bring them out to the sides, until the weights are parallel with your torso. (Not further!)
• Pause for 2-3 seconds. Slowly return to start position. Repeat.
• Do 2 sets of 10 reps.
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