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BETTER BODY SUMMER PLAN
by Charlotte Forde
The body-transformation challenge: something that most people would
consider as impossible for anyone who isn’t single, in their twenties and
with endless hours to kill in the gym. But, with only 6 weeks until the
summer; the evenings getting lighter, the days getting longer and the
skirts, shorts and sleeves getting shorter; I think that we are all getting
into the holiday spirit and hoping to prepare our bodies for the summer!
The reality is I am a 32 year old mum of two girls who both have their own
hectic sports schedules. I run two businesses and, like a lot of people, have
an always demanding (albeit enjoyable) lifestyle so I do often think "When
the hell am I meant to fit in exercise?!" This is why I have created a session
that can be completed wherever you want in under 30 minutes.
There is no need for dumbbells, barbells, kettlebells or machines as this
workout only uses body weight exercises to challenge your body and get
your heart rate pumping so all that you need is 25 minutes, 3-4 times per
week! Are you looking for a way to take your workout to another level? Not
a gym member but still want results? Want to lose a few pounds or even
just maintain your weight and strengthen or tone up? If so, here is a short
workout just for you - no equipment necessary! Are you ready to get in
shape for the summer?
WARM UP:
30 seconds work with 15 seconds rest for each of the below exercises.
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Jog on Spot: Engage your core and run lightly on the spot.
Jumping Jacks: Jump up and spread your feet beyond hip-width apart
while bringing your arms above your head, nearly touching. Jump
again, lowering your arms and bringing your legs together. Returning
to your starting position.
Heel Kicks: Stand tall and bring one heel off the floor towards your
glutes, the opposite hand comes up towards you shoulder like running
arms, then switch to the other side and repeat.
High Knees: Stand up straight and place your feet about hip-width
apart. Place your hands palms down facing the floor, hovering just
above your belly button. Quickly drive your right knee up to meet
your right hand, bring the same leg back to the ground immediately
bring the left knee coming up to meet your left hand. As you are
alternating knees, you want to do it with a hopping motion, staying
on the balls of your feet the entire time.
Sprints on Spot: Begin by running lightly on the spot, then gradually
increase your speed until you are sprinting.
Plank Walk Out: Standing upright, with feet side by side facing
forward. Head up, shoulders back, and back straight. Begin to bend
over keeping the back and legs straight. Begin to walk your hands out
along the floor placing one in front of the other slowly until the hands
are directly underneath the shoulders. Return back to the original
position by reversing the movement.
Mountain Climbers: Start in a traditional high plank position -
shoulders over hands and weight on just your toes. With your core
engaged, bring your right knee forward under your chest, with the
toes just off the ground. Keep switching legs and begin to pick up the
pace until it feels a little like running in place in a plank position.
Burpee: Stand with your feet shoulder-width apart and your arms by
your sides. Lower into a squat position and place your hands on the
floor. Kick or step your legs back into a plank position. Jump or step
your legs forward to return to a squat position. Return to the standing
position.
MAIN CIRCUIT:
Repeat the circuit 3 times, completing 10 repetitions of each of the below
exercises.
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Squat: Keep your back straight, with a neutral spine and your chest
and shoulders up. Keep looking straight ahead. As you squat down,
focus on keeping your knees in line with your feet. Keeping your
weight back through your heels.
Front Lunge: Stand tall with feet hip-width apart. Engage core and
take a big step forward with right leg and start to shift weight forward
so heel hits the floor first. Lower body until right thigh is parallel to
floor and right shin is vertical Press into right heel to drive back up to
starting position. Repeat on the other side.
Press Up: Start by positioning yourself on the floor with your face
down, your palms on the floor shoulder-width apart and the toes
touching the ground. When you're ready to start, push yourself up,
keeping your body in a straight line and your elbows pointed to your
toes.
Renegade Row: Start in a High Plank position. With your right hand,
push hard into the ground while pulling the hand to the waist with
your left. Lower the palm slowly and with control. Repeat on the other
side.
Glute Bridge: Lie face up on the floor, with your knees bent and
feet flat on the ground. Keep your arms at your side with your
palms down. Lift your hips off the ground until your knees, hips
and shoulders form a straight line. Hold your bridged position for a
couple of seconds before easing back down.
Abdominal Curl: Lying face up on a mat with your back straight and
knees bent to 90 degrees. Keep your feet flat on the floor and place
your hands on your thighs, slowly curl up until your fingers touch
your knees.
Heel Taps: Lay, back down, on the floor with your head and shoulders
raised looking between your legs. Knees should be bent with the soles
of the feet flat on the floor. Alternate touching each ankle with your
hands by moving from side to side keeping your head and shoulders
raised off the floor.
Plank: (Hold the position for 30 seconds) Place the forearms on
the ground with the elbows aligned below the shoulders, and arms
parallel to the body at about shoulder-width distance. Ground
the toes into the floor and squeeze the glutes to stabilize the body.
Neutralize the neck and spine by looking at a spot on the floor about a
foot beyond the hands. Your head should be in line with your back.
*Stay well hydrated throughout the workout and ensure to stretch all
major muscles post exercise.
**Please seek advice from your GP before following these exercises if
you have a medical condition that may prevent you from taking part in
physical activity.
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