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MONTH 2 of your BODY MAKEOVER!
Want a killer body but feel weak at the thought of the gym? Babe, you're thinking about it all wrong! A little bit of effort can go a long way, and this week, we show you how. Get into the yoga moves below, follow our cardio plan, and you'll be seeing results in no time. You can even start by reading our exclusive extract from A Lazy Girl's Guide to Losing Weight and Getting Fit [see link at the bottom of the page.] Let's get this tone-up party started!
PART 1: STRENGTH
Week 3:
Your goal:
Do this work-out three times a week. It's too easy.
You will need:
Dumbbells.
Remember:
Rest for about 30 seconds between each set.
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STANDING BICEP DUMBBELL CURLS
- great for biceps.
Stand with arms by side, palms facing to the front. Bend elbows and flex biceps so that dumbbells rise up towards shoulders without changing position of elbows. Repeat 8-15 times.
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LOWER BACK EXTENSIONS
- to strengthen lower back.
Squeeze butt. Lift arms, chest and head off the ground. Extend arms out in front. Bring them back beside your head. Lower back down. Do this 4-8 times and repeat twice.
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THREE-STAGE AB CRUNCHES
- For a hot stomach.
Lie on back, legs on ground (with knees bent), or in the air (with legs bent in a tabletop position to make it harder). Cross arms across chest with elbows and chin tucked in. Raise chest off ground slightly (this is the midpoint). Raise chest up even further. Then lower chest down slowly, stopping at the midpoint briefly before lowering to the ground. Do 8-15 reps and 2-3 sets.
PART 2: CARDIO
Weeks 1-4:
Power walk for at least five hours each week. Sound hard? Break it up into small sessions and it's so not. You do need to work up a sweat though. If you don’t, break into a light jog. The key to seeing results? Keep increasing the intensity. If you finish your session, and feel like you could have gone a little longer or harder, then it wasn’t hard enough. If you go a certain distance in 32 minutes today then, in two days, do it in 31 minutes, and in 30 minutes next week. Push yourself.
What counts as high intensity?
Pick from these activities, rated here from best to least effective as a fat burner: Running/jogging (including hills, sand, sprints and stairs); boxing/boxercise mixed up with jogging; elliptical trainer machine with arm movement; rowing machine; skipping; stepper machine; spin class; aerobic class like body combat; cycling; circuit training; ball sports; swimming; surfing; roller blading and dancing.
Redefine the power lunch
Try one of these mini work-outs in the park today!
Skip/Sprint
Repeat this circuit: Skipping 1-min, sprint for ten seconds, two push-ups, then jog back to the rope and repeat the circuit. Try to increase the distance you sprint each time.
Sprint/Crunch
Sprint for about 15 metres, do five quick crunches, then jog backwards to the point you started at. Each round, you can change the abdominal exercise for one of your favourites like plank, reverse crunches, or bicycle. Once you have repeated this routine for ten mins, substitute the ab exercises for five dips on the side of a park bench and repeat for a further ten mins. Finish off with a ten-minute jog at high intensity.
Stairs
Find a set of at least 20 stairs, take them one at a time: five lunges on each leg at the top of the stairs, jog back down to the bottom. Repeat that cycle, taking the stairs two at a time this time. Once at the bottom of the stairs for the second time, take a jog for about three minutes, ending up back at the bottom of the stairs and repeat the cycle. You should get six jogs and 12 sets of stairs and lunges.
Read this exclusive extract from The Lazy Girl's Guide to Losing Weight and Getting Fit. It's exactly what we need!
Have you met Lisa? She's our real-life road-tester for the CLEO three month body makeover challenge. Read her progress each month here, and watch her transform inside and out!
Ask our personal trainer a fitness question?
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