Get in shape Month2

8/9/2019 Get in shape Month2

1/5

bootcamp

Keep up the good work in month two ofthis tailored fitness plan to suit your shape

By Caroline Sandry

IntensItIes and

fat burnIngnTo get the results you want to fromthis body shape bootcamp, its essentialyou exercise at the correct intensity asprescribed in your monthly plan.nForget anything you might have heardabout the fat burning zone (FBZ), whichsuggests that exercising at a slower,moderate intensity is best for burning fat.This misleading idea arises because lower

intensity cardiovascular workouts derive morecalories from fat, and less from carbohydrates.However, when youre doing high-intensity cardiovascularworkouts, the percentage of fat burnt is lower compared to amount of carbohydrates, butyour total calorie burn will be higher and thats what counts.nAlso keep in mind that the harder you work, the more calories you'll continue to burn afteryour exercise session too! So remember to stay focused on your intensity levels and workhard during training sessions, and your body will reward you for it.

Bodyshape

WHAT BODY SHAPE ARE YOU?

APPLE CELERY HouRgLAss PEAR

Full bust. Tend tohold weight aroundabdomen and back.Can be barrel shaped.

Shoulders, waistand hips are asimilar width.

Shoulders andhips are a similarwidth. Balancedproportions.

Weight stored on hips,bottom and thighs.

Bottom small and at.Tend to havestraight-up-and-down waist.

Curvy fgure. Largerhourglass seenas voluptuous.

Oten has slim waistand at stomach.

Can have quitedelicate wristsand ankles.

Can be perceivedas boyish, due tolack o curves.

Tends to lose andgain weight evenly.

Typically narrowshoulders. Can lose

too much weight inace and chest.

Best eatures slimhips and good legs.

Best eatures slim,oten with lean legs.

Best eature shapely waist.

Best eatures nicelydefned back andslim arms.

Tur to pae 108 you're a Appe.

Tur to pae 110 you're a Ceery.

Tur to pae 112 you're a Hourass.

Tur to pae 114 you're a Pear.

what youve achieved so far. You could alsowork out where you might make improvementsto get even better results. Are you making timefor your workout sessions? Are you following asensible diet? Do you need to focus more onexercise technique? Use this month to refocusyour goals, plan your sessions properly and getyourself back on track. And if you missed thefirst part of the body shape bootcamp andwant to join in, simply go to our website www.healthandfitenssonline.co.ukto download partone and get started now!

THiS mOnTH...This month well be building on the foundationswe laid over the last f our weeks by applying oneof the principles of exercise called overload. Youmay have noticed that, towards the end of thefirst months plan, you found the exercises a littleeasier to do than when you first started. This isbecause your body continuously adapts to thedemands placed on it. While this means yourbody is getting fitter, it also means its becomingused to the exercise youre doing, making iteasier for you to work out and reach a plateau.So to keep getting good r esults, you have toprogress your workouts and overload the body.To do this, you can increase the intensity (thinkof your RPE table from month one), duration (thetime spent exercising) or frequency (how manysessions per week) of your exercise. This monthwell increase the duration of your cardio

sessions and/or the intensity.During your toning exercises, its vital you

select the correct weights for you and theappropriate number of reps and sets toperform, to get maximum benefits. Ensure theweight you choose and the number of repsand sets you do is tiring your muscles by thelast repetition. If after a session, you feel youcould perform more reps at the end, increasethe weight or add another set. To achieve thegood muscle tone were all after, look to buildup to three sets of 1012 reps (feelingtemporary fatigue on the last rep of eachset) with a 30-second to 90-second restbetween sets.

THEH&FSHAPE-UPCHAllEngE2010

PARTTWO!

THiSmOnTHS TiPS

nIf time is tight, divide your exerciseinto two chunks: a CV session of 40 minutes

can be broken into two sets of 20 minutes (onein the morning and one in the evening), making

your programme even easier to stick with.nRemember your weight is not the best indicator ofprogress. Stay away from the scales and see how your

tightest jeans are feeling. Theres nothing like alooser waistband to boost flagging motivation!

nExercise is only half the picture. Try tomaintain a balanced, healthy diet avoiding

alcohol, sugar and refinedcarbohydrates such as white

bread and pasta.

Wecoe to the secod oth o theH&Fbody shape bootcap our atastc

three-oth shape-up pa desed toake the ost o your body shape,whether youre a rouded appe, awoay pear, straht-up-ad-dow

ceery or curvy hourass. i you aaed to stck to the pa roast oth, you shoud aready be ee tter, toed, oreeersed ad o your way to your best body ever!

If you didnt hit all your targets, not to worry there arestill another two months of the challenge to go, so take timethis month to give yourself a pat on the back and evaluate

FormoreinformationaboutCarolineSandy,visitherwebsite,www.carolinesandry.com.

PHOTOGRAPHY:iStockphoto.com;KevinNixon

Warm upAll shapes should warm upbeore beginning any exercise programme.Do the ollowing beore each session.March on the spot swinging your arms or

three minutes. Then circle your shouldersback 10 times, ollowed by circling the armsback 10 times make large circles. Next,lit yoursel up onto tiptoes and down 10

times. Then march liting your kneeshigh or one minute, or go or a briskive-minute walk, swinging your arms.

Cool doWnAter exercise, its important to cool downand stretch. The cool-down allows theheart rate to come back to normal and theblood to return rom the muscles to othervital organs. At the end o your session,walk slowly or ive minutes beoreperorming the ollowing stretches.

Hamstrings

Quadriceps

Calves

Gluteals

Back

108Health & Fitness108Health & Fitness Health & Fitness109Health & Fitness109


2/5

1. lUngE TWiST WiTH DUmBBEll

2. SinglE lEg STRETCH

4. OBliqUE CURlS

Appe pamoth two

BEginnERs, unfit oR

vERY ovERwEigHt

BEginnER/intERmEdiAtE

ExERCisERs (rer ra hr break r hae bee

eerc r a lea 6 h)

intERmEdiAtE/AdvAnCEd(hae rae relarly

r a lea a year)

Day 1Walk or 2530 mins at a brisk pace at

level 6, plus oblique curls.

Fast walk with jog intervals or 30

mins at level 78, plus oblique curls.

Six three-minute running intervalswith two mins recovery, doing ast

walk in between at level 79(30 mins total).

Day 3Walk, row or cycle or 25 mins at level6, plus apple toners.

Walk, jog, swim or cycle or 30 minsat level 7, plus apple toners.

Jog, cycle, cross trainer or row or 30mins at level 78, plus apple toners.

Day 5Swim or cross trainer or 25 mins atlevel 6, plus apple toners.

Cross trainer, row, swim or cycle or30 mins at level 7, plus apple toners.

Jog, cross trainer or swim at level78, plus apple toners.

Day 7Choice o 25-minute walk, swim,cycle or row, plus apple toners oraqua-aerobics class.

Choice o 40- minute swim, crosstrainer, cycle or row at level 67,plus oblique curls and controlledcurls or bodypump/boxercise orBikram or Ashtanga yoga class.

Interval session 30 mins. Jog atlevel 7 with bursts o running at level9 or 4590 seconds.

Month 2

TonersTHEH&FSHAPE-UP CHAllEngE 2010

Beers do oe set o 10. iteredatesdo two sets o eht. Advaced do twosets o 12.A copoud eercse that works es, butt.wast, ars ad shouders.nStand tall with feet hip-width apart and

a single dumbbell or medicine ball held infront of you (a). Take a large step forwardwith your right foot and simultaneously bendboth knees to an approximate right angle asyou raise the weight in front of you to

shoulder height (b). In the lunge position, twistyour shoulders and the weight to the right (c).Return to face forward and step back to the

start position. Change sides.

tra p Try to keep your spe eutra throuhout. i the orward posto,esure the rot kee does't o beyodyour toes. Keep shouders back ad dowad abdoas ety eaed t hrouhout.Avod rotato you have ay dsc ssues.

Beers do oe set o 10. iteredatesdooe set o 15. Advaced do oe set o 20.These are atastc or atte the abs.nLie on your back with your feet flat on thefloor, knees bent and hip-width apart. Place yourfingers behind your ears. Inhale and slightly tuckyour chin in. Exhale and gently draw your navelto your spine as you curl your head and

shoulders up off the floor (a). Exhale to crunchforward four ti mes (b). Inhale, then exhaleslowly as you go back to the floor. Repeat.

tra p Aways ook throuh yourkees your body oows the drecto oyour eyes. Try to keep a eutra spe adyour abs as at as possbe.

Beers do s each way. iteredates doeht each way. Advaced do 10 each way.The perect eercse or pp the wast.nLie on your back with your right ankle overyour left knee, your left hand behind your headand your right arm out on the floor (a). Inhale.Exhale as you curl your left shoulderblade off thefloor, bringing your shoulder towards your right

knee (b). Inhale as you go back down. Repeat thereps on one side, then change sides.

tra p Use sow, cotroedoveets (cout up or three ad dow or

three). Dot pu your head wth your had. Tryto keep your hps ad es very st ad drawyour ave to your spe wth each oveet.

Beers ad teredatesdo oe set o 12. Advaced dooe set o 15.A ovey Pates ove thatworks the etre core.nLie on your back with kneesbent and hip-width apart, feetflat on the floor.nExhale and draw your navelto your spine as you lift one

leg at a time until your kneesare above your hip and bent to90 (a). Exhale and flex headand shoulders up off the floor,reaching your hands forwardto touch your right knee.

Exhale to straighten andlower your left leg awayfrom you (b).nKeep head and shoulderslifted and abdominals flat asyou alternate legs (c).

tra p Keep a eutraspe ad at abdoas

throuhout. make sure your

spe stays st as you oveyour e away ro your body.Keep your shouders awayro your ears, ad dot puyour e to your chest wthyour ars.

5. SiDE lUngE WiTH WOOD CHOPBeers do eht each way.iteredates do 10 each way.Advaced do 12 each way.Ths copoud eercse works

the whoe body ars, es,wast, back ad shouders.nStand with your weightmostly on your left foot (withyour right foot ready to move)holding a weight (dumbbell ormedicine ball) in both hands,up above your left shoulder, asif holding an axe in preparationto chop some wood (a). Stepout to the right and bend yourright leg into a lunge as you

simultaneously swing your

weight (axe) diagonally downpast your right knee (b). Rise tothe start position and repeat inboth directions.

tra p Beersstart wth o weht adproress. Stop brey at thebe ad ed posto,rather tha sw backad orth. Keep your abs tht

throuhout. Whe youre the ue posto, ake sureyour kee ever oesorwards beyod your toes.

Carolinewears:ZocaSupportvest,23(www.zocaactive.com).CasallFrenchTerrypants,55(www.casallstore.com).AsicsGT-2150Trainers,90(www.asics.co.uk)

Carolinewears:YamaramaBoundForGloryvest,40(www.yamarama.com).EllieGrayCropleggings,17(www.elliegray.com).HAIR&MAKE-UPTHROUGHOUT:ClairePortmanusingBobbiBrown

3. COnTROllED CURlS

sera terryNow Ive got into a routine, Ive been to

the gym nearly every other day. Dailyactivities are easier and my stamina andstrength are improving slowly. Im moreaware o what and when Im eating too Im trying to snack on ruit, not rubbish.

toner exercises for this month are designedto add muscle tone to your lower body toboost your metabolism (the more muscletissue you have, the more calories you burnat rest) and will also tighten and tone yourmid-section to give you a smaller waist anda more balanced silhouette.

One mistake Apples often make is to focuspurely on abdominal exercises in their bid toslim the mid-section. The problem is that nomatter how many ab crunches you do,unless you burn off the fat which lies overthe top, you will never see a dif ference. OurBodyshape Bootcamp includes the right mixof CV work to reduce your body fat, andresistance exercises to tone up the musclesthat lie beneath.

last oth your pa kcked o wthpety o cardo work ad soereat tuy-atte eercses.By ow you shoud ee stroer your abs ad es ad you ay eeyou coud thte your bet aready!

A tte tp to tra your abdoas s to puyour tuy butto ad the aste a bet

thty aroud your wast. As soo as t eestoo tht, you w be reded to draw yourtuy , teach the postura usces,whch atte your stoach, to draw rather

tha bue outwards.This month, the focus is on upping the

intensity of your cardio workouts to burnmore calories. Apple shapes store excessfat around the middle of the body, which,as we established last month, can be

dangerous for your health and put youat risk of long term diseases such ashypertension, type 2 diabetes, coronaryartery disease and premature death especially if you have a waist measurementof over 35 inches. Being active andperforming lots of regular aerobic exercisewill burn calories and fat to lower your BMIand slim your silhouette. Your new apple

a

a

a

b

b

b

a

b

c

a

b

c

You always gain weight aroundyour middle here's howto rediscover your waist

Apple



3/5

5. ClAm 1 & 2

Month 2

Ceery pamoth two

BEginnERs, unfit oR

vERY ovERwEigHt



eerc r a lea 6 h)


r a lea a year)

Day 1Brisk walk with light dumbbells or

on incline or 25 mins at level 6/7.

Brisk walk with jog intervals or stair

climber or swim 35 min level 6/7.

Run or 30 mins at level 8, plus

celery toners or step class.

Day 3Cycle, row or walk/jog at level 6/7or 30 mins, plus celery toners.

Jog, brisk hill walk, cross traineror cycle or 30 mins at level 7, pluscelery toners.

Interval session on bike, crosstrainer, incline treadmill or walkwith skipping intervals three minsmoderate/two mins hard or 30 mins.

Day 5Swim 30 mins at level 6, plus celery

toners rom this month and lastmonth.

Swim, cycle, hike or row or 30 minsat level 7, plus celery toners.

Cycle, jog or swim or 40 minsat level 6/7, plus celery toners.

Day 7Repeat day three, or try aqua-aerobics class or s imilar.

Try something new! One hour class military itness, combat, bikramyoga or rollerblading. (I not possiblerepeat day three).

Try something new! One hour class-military itness, combat, bikramyoga or rollerblading. (I not possiblerepeat day ive).


Carolinewears:CasallBoxbackwithprinttank,39.95(www.casallstore.com).Ellie

GrayCropsleggings,17(www.elliegray.com).AsicsGT-2150trainers,90(www.asics.co.uk

)

1. BAll CURlS AnD TWiST

2. ExERCiSE BAll SqUAT WiTH fROnTAl RAiSEBeers do oe set o 19.iteredates do two sets o 10.Advaced do three sets o 10.A copoud eercse thatchaees your botto ades, as we as your shoudersad ars.nPlace an exercise ball behindyou in the small of your back andlean against the ball with yourfeet hip- to shoulder-width apart.Place your feet about one foot infront of the ball (a). Inhale tobend your knees to a right angle,(so your knees are above your

ankles) lowering your hipstowards the floor while raisingyour hands up to shoulder height

(b). Exhale and push your bodyback up to a standing position.

tra p Esure yourkees are above your akes the dow posto ad do'tet your kees ro wards,or o rot o your toes. Keepyour abdoas draw adbe careu ot to arch your back.To proress, add resstace byhod dubbes.

Beers do oe set o eht. iteredates dooe set o 10 to 12. Advaced do oe set o 15 to 20 .Ths works the etre core area ad chaeesyour stabty.nLie on an exercise ball with your lower backsupported on the ball, and hands behind your head(a). Keep feet and knees hip-width apart and parallel.Exhale to slowly curl your head and shoulders up, andkeep your eyes looking forward (b). Inhale as you goback to the start position, and repeat.nTwist. Start as above. Exhale to slowly curl head

and shoulders up, peeling one shoulder towards theopposite hip (c). Inhale as you go back to the start

position. Exhale as you curl and twistalternating sides. Repeat.

tra p Use sow, cotroedoveets.The hads support thehead but do ot assst

cur-up. Keep yourebows wde.

Beers do eht o each. iteredatesdo 10 o each. Advaced do 12 o each.Ths toes ad ts your botto.1. Lie on your right side, head on youroutstretched arm and both knees bent (a).Exhale to open your left knee like a clam shellkeeping hips still (b).nInhale to close. Repeat as many timesas directed.

2. Repeat a further set, this time liftingboth feet from the ground as you openyour left knee (c). Repeat 1 and 2 on theopposite side.

tra p Keep the udersde o yourwast o ad your hps stacked ad st.Keep your shouders away ro your earsad your ave ety draw .

cb

ba

c

b

a

3. THE DOlPHinBeers do oe set o eht reps oyour kees. iteredates do ehtreps. Advaced do 10 reps.A chae eercse that taretsyour upper back usces, pus ars,shouders ad core.nKneel on your knees and elbows. Wrapyour fingers around each opposite elbow,then keep your elbows that distanceapart as you clasp your hands together in

front of you. Raise your hips towardsceiling so your body forms an inverted V(a). Inhale to rock your body forwards (b)so your chin comes over and in front ofyour hands (c). Exhale to push back tostarting V position and repeat.

tra p Keep your abdoasdraw throuhout, ad keep yourscapua dow ther eutra Vposto. Copete beers start oyour kees as show pcture adbud up to toes.

c

b

a

4. THE PilATES CRiSS CROSSBeers do oe set o 19. iteredates do

two sets o 10. Advaced do three sets o 10.

Ths s abuous or de the wast adchae your core.nLie on your back and bring your knees up aboveyour hips and bent to a right angle. Place yourfingers behind your ears, keeping elbows wide andlift your head from the floor (a). Exhale and peelyour left shoulder across towards your right hip asyou extend your left leg out (as low as you can

keep stomach flat and spine in neutral) (b). Inhaleas you go back to the centre and exhale to go in

the opposite direction. Repeat 10 slow repetitionsfollowed by 10 fast, but controlled, repetitions.

tra p Try to keep your stoachat throuhout, ad ove a cotroedaor dot et your hps rock as youove. iae youre od your shouder

towards the opposte hp.

ba

aIf youre straight-up-and-down,follow this programme to createa fitter, more shapely you

Celery

anneke HakIve been using my dads running machinea lot and doing the weights exercises our

times a week. I ve ound the cruncheshard because I had no stomach muscles,but I do eel my muscles developing. I hope

to see a noticeable dierence soon!

with a very high protein diet to build muscles.Here at Bootcamp Bodyshape our plan is tobuild you feminine curves. We are aiming togive you strength and definition whilemaintaining your slim silhouette andfemininity! The cardio portion will up theintensity from last month to keep yourbody on its toes! You should try to varyyour cardio exercise as much as possibleto challenge lots of different muscles andto keep things fresh, so if you have a choiceof CV machines available, try to swapfrequently. If youre not using the gym andare training outside, change your runningtempo and try to find some hills to changethe muscles you use as hills are gr eat forbuilding a tight, toned bottom.

Ceery-shaped woe ote thk

they ca et away wthouteercs or years due to thers buds. i ths souds keyou, hopeuy you be seead ee the resuts o a your

hard work. Were a to ve your bodyore streth ad deto, ad crease youreery ad vtaty or e. Eercse ot oyakes you ook reat but, ee reat too!

This month, celeries will be working onbuilding lovely muscles to rev up yourmetabolism and give your body definition.The resistance exercises are using anexercise ball to increase the challenge toyour core (in the ball chest press, forexample, youll be working your bottomand core while shaping your chest and

arms). Many women are afraid of resistanceexercise and weight lifting because they'reworried about building big, manly muscles.However fear not! Its much easier for mento build bid muscles due to their differenthormones and it actually quite hard forwomen to get bulky. Women body builderswill pump seriously heavy weights most daysof the week and will take supplements along



4/5

Month 2

Hourass pa

moth twoBEginnERs, unfit oR

vERY ovERwEigHt



eerc r a lea 6 h)


r a lea a year)

Day 1Brisk walk holding light dumbbells or

25 mins, level 6.Jog or 25 mins at level 7/8. Steady run or 45 mins at level 8.

Day 3Brisk walk, swim or cycle or 20 minsat level 6, plus hourglass toners.

Cross train, swim or row or 30 minsat level 6/7, plus hourglass toners.

Row, swim or cross traineror 30 mins at level 7/8, plushourglass toners.

Day 5Cross trainer or rower or 30 mins atlevel 6/7, plus hourglass toners.

Fast walk with dumbbells or briskuphill walk (or treadmilll or cross

trainer) or 35 mins at level 7. Plushourglass toners.

Run or 30 mins go ast or one min,moderate or three mins (level 7/9),plus lunge clock (see page 113).

Day 7

Pilates class, bikram yoga class, orweights class such as bodypump,or this months plus last monthshourglass toners.

Class o your choice Pilates/Bikram yoga/Spin/pump or boxing.

Brisk walk or 15 mins, plus thismonths and last months hourglass

toners or class o your choice bikram or Ashtanga yoga, Spin orboxercise.

Hourglass


Carolinewears:YamaramaI'mInspiredvest,40(www.yamarama.com).CasallFre

nchTerrypants,55(www.casallstore.com).AsicsGT-2150trainers,90(www.asics.co.uk)

1. HAlf ROll BACK WiTH BiCEP CURlSBeers do oe set o 10.iteredates do oe set o 12.Advaced dooe set o 15.Ths works your core whev deto to the upperars ad shouders.nSit up tall with legs slightly bent and a flexband (buy one at www.resistanceband.co.uk) hooked under your feet. Hold the flexband tightly with your palms facing eachother and your elbows bent by your sides.Draw your navel to your spine and tilt your

pelvis, rolling half way back towards thefloor to work the abs (a). Exhale and drawyour fists towards your shoulders (b). Inhaleand slowly control your fists back towardsyour thighs. Repeat your arm movementskeeping your spine still.

tra p Keep your ave sucked to your spe throuhout. Keep yourshouders away ro your ears ad yourebows by your sdes. make sure thebad s tht eouh to work the bceps.

b

a

3. SWimming PROnEBeers do s each way.iteredates do eht each way.Advaced do 10 each way.Ths tarets your deep abdoasad etre back as we as yourhps ad botto.nLie face-down with arms overheadand legs outstretched and hip-widthapart with a slight outward rotation

(toes pointed and turned out. Inhaleto prepare, and exhale to lengthen

and lift your opposite arm and legfrom the floor. Lift your head so it's inline with your spine. Inhale to lowerand exhale to lift alternate arm andleg and repeat.

tra p Keep your head adeck e wth your spe, etydraw your ave to your spe asyou t o the oor. Try to use yourbotto to t your es.

b

a

2. SinglE lEg BiCEPS/SHOUlDERSBeers do oe set o 10.iteredates do two sets o 12.Advaced do three sets o 10 to 12.

Works the hp ad butt whestrethe the ars ad shouders.nStand on your right leg, keeping yourhips level, with dumbbells held by yoursides, palms facing forwards. Exhaleand bring the dumbbells towards yourshoulders, trying to remain tall and

steady on one leg.nInhale and open your elbowsturning your palms forward (see pic).

Exhale and press dumbbells up overhead. Reverse movements back step bystep. Repeat series for one set on oneleg, then one set on the other leg. Ifthree sets are prescribed, perform thelast set with both feet on the floor.

tra p Try to eae yourbotto usces o the stad e.Keep your shouders back ad dowad use sow, cotroed oveets.Keep your abdoas ety draw throuhout.

dcba

cba

Stand position

5. ROll-UPSBeers do oe set o s. iteredates do oe seto eht. Advaced do oe set o 10.A woderu Pates eercse that tarets the dsecto whe work o spa ebty.nSit up tall with legs outstretched and arms out in

front of you (a). Inhale to prepare. Exhale to roll, withcontrol, one vertebra at a time down to the floor (b).Inhale as you take your arms back overhead (c). Exhaleto roll slowly back up to sitting position.

tra p Draw your pevc oor usces upad your tuy butto as you ove. Beersstart wth kees bet ad ro ha way to the oorus a e bad or assstace eeded. Keep yourshouders away ro your ears ad ove sowy.

Love your curves but need to toneup and lose inches? Follow ourprogramme designed to help you

bex davIsonIve lost over hal a stone and eel moreenergised. Im eating chunky soup orlunch and drinking lots o water and noticemy stomachs latter and skins clearer.Ivegotintoaroutinenowandturneddowna night out with riends to go to the gym!

biggest enemy. So this month, try keeping afood journal (and be brutally honest,recording every morsel that passes your lips)to see what positive changes you couldmake. The very action of keeping a fooddiary often vastly improves your diet as youbecome conscious of the choices you make!Another area to think about is your generaldaily activity: do you drive everywhere andspend a lot of time sitt ing on your bottom? Ifso, try to leave the car a few times eachweek, or park further away fr om yourdestination and always take the stairs andnot the lift. These small changes can helpyou to stay healthy and slim f or life.

Hopeuy you're aready seesoe chaes to your shape adare ee heather. The cardopa w have creased yourtess ad revved up youretabos, ad you ay ee

your es are ore toed aready ro theresstace eercses. Ths oth you' becreas the testy ad/or durato o yourcardo work, ad up ots o deretethods o tra to taret the etre bodyad et those curves back uder cotro!Reeber your body becoes accustoed to

the eercse that you do, so cha testyor type o eercse reuary w keep thsresh ad keep your body chaeed. Theresstace eercses ths oth are a oPates ad eera to, ad w add eth

ad ebty ad hep p the wast, attethe stoach ad toe the es, butt ad ars.

Theres a good chance your curves willbecome curvier due to lifestyle and dietchanges in your life, so its important youaddress these issues to prevent future weightgain. A healthy diet is obviously key to ahealthy BMI and bodyshape, and excesssugar and alcohol is often a young womens

Beers do two sets. iteredatesdo three sets. Advaced do our sets.A woderu, chae e, hp, adbotto eercse. Ths w ucky toeyour etre ower body.nStand tall with feet hip-width apart.Imagine youre standing in the centre of aclock, with 12 ahead of you and 6 behind

you. Exhale and take a large step forwardwith your right leg to 12 oclock bending

both knees to an approximate right angle.Push back to the start position with control.nTake the next step out to one oclock,then 2 and then step back to 6. Swap legsand step to 12, 11, 10 and then 6. Each

round above is one set.

tra p Whe u, do't et

your rot kee o beyod your toes.Keep shouders dow ad abs .

4. lUngE ClOCKS

a b

c



5/5

n

Month 2

Appe pamoth two

BEginnERs, unfit oR

vERY ovERwEigHt



eerc r a lea 6 h)


r a lea a year)

Day 1Brisk walk or 30 mins at level 6,

plus pear toners.

Brisk walk or three mins, then jog or

two mins or 30 mins at level 7/8.

Run or 25 mins as ast as

you can.

Day 3Brisk walk on an incline or cross

trainer or 25 mins at level 6 or 7,plus donkey kicks.

Cross trainer or rower (jog/walki no gym) at level 7 or 35 mins,plus pear toners.

Run, cross trainer or row or 35 minsat level 7/8 plus pear toners.

Day 5Brisk walk, cross trainer or rower or25 mins at level 6, plus pear toners.

Fast walk/cross trainer/swim orrow or 30 mins at level 7 with

three or our hard intervals at level8/9 ,plus pear toners.

Cross trainer or run or ive sets othree mins moderate, then two minshard, at level 7 to 9, plus pear toners.

Day 7Swim or walk at a moderate pace(level 5/6) or 4560 mins or do anaerobic or boxing class.

Repeat day two or choose anAshtanga yoga, bodypump orboxercise class.

Long, steady session run, row orswim or up to an hour at level 6 to 7,or do an Ashtanga yoga, boxerciseor military-itness type class.


Carolinewears:CasallPerformancePrinttank,39.95(www.casallstore.com).Ellie

GrayCropsleggings,17(www.elliegray.com).AsicsGT-2150trainers,90(www.asics.co.uk

)

WiththankstofitnessFirstforsupportingthechallenge.Tofindafitnessfirstgymn

earyou,visitwww.fitnessfirst.co.uk

nExT mOnTHWe proress your eercse

pa ad add soe reat ewoves to keep you terested adotvated, as we as v you

soe useu tps ad hts tohep you acheve your oas!

Out march 4.

1. PliE SqUAT WiTH fROnTAl RAiSEBeers do oe set o 10.iteredates do oe set o 12.Advaced do oe set o 15.A reat botto ter! Thscopoud eercse workshps, thhs, botto, shoudersad ars.nStand with feet wide apart,toes turned out, holdingdumbbells in front of you, palmsfacing down (a). Tighten yourbuttocks and abdominals as youbend your knees out to the sides,while simultaneously lifting yourarms up in front of you toshoulder height (b). Squeeze

your bottom to return to startposition as you simultaneously

control the weights back downnExhale as you bring yourarms up, inhale as you bringthem down.

tra p Keep yourbuttocks sueezed throuhout,ad keep your back strahtad shouders back ad dow.To proress, add a etra rep(o ars) ad hod at thebotto posto the sueezeyour botto to puse ha wayup ad dow 1020 tes.

4. DOnKEY KiCKSBeers do eht o each o each e.iteredates do 10 o each o each e.Advaced do 12 to 15 o each o each e.Ths tarets your botto ad the back o the

thhs add ore reps you dare!nKick one Start on all fours, and then loweryourself down onto your elbows. Extend yourright leg out behind you, keeping hips level

and spine in neutral (a). Exhale as you your liftyour leg up and inhale to lower your back tojust above the floor, keeping everything else

still. Perform a full set of reps, then repeatwith the foot starting at hip height (a smaller

range of motion).nKick two Repeat above with a bent knee (cand d). Repeat the entire series on your left side.

tra p Keep your spe eutraad abs draw throuhout. Keep your

shouders away ro your ears. Try toeae the usces your botto tocreate the oveet.

3. UPRigHT ROWBeers do oe set o 12.iteredates do two sets o 12.Advaced do three sets o 12.Ths s reat or v ovey

deto o the shoudersto baace out the body.nStand with feet-hip widthapart, legs softly bent anddumbbells in front of your thighs,

palms facing back (a). Exhale and

pull the weights up to chestheight, leading with the elbows(b). Inhale as you slowly lowerback to the start position.

tra p use sow,sooth oveets (ever jerk)ad ocus o your posture shouders back ad dow adabdoas ety draw .

2. HiP lifTBeers do oe set o 10.iteredates do oe set o 15.Advaced do two sets o 10.Ths s atastc or your butt ad

thhs! Peror ths o a eercse

ba aso tarets the core.nLie on your back with your feet on theseat of a chair (or exercise ball if youhave one), hands by your sides (a).Exhale and squeeze your bottom, liftingyour hips up in the air (b). Inhale tolower half-way back down and continuesmoothly onto next lift. As you advance,

try single leg reps (c).

tra p Try to keep yourtaboe tucked uder to esure youreus your botto ad ot your owerback. You ca add 1020 puses (sasueezes the top posto) at the edo your reps to reay thte your butt!

dc

b

b

a

b

c

a

a

ba

Beers do ars oy. iteredates do eht to10 reps. Advaced do 12 to 15 reps.A reat eercse or the core: abs, wast ad hps.nStart with your knees above your hips, head and shoulders

flexed up off the floor, hands gently touching your outercalves and look through your knees. Exhale and reach yourarms back overhead as you straighten your legs and lowerslightly towards the floor. Inhale and circle your arms back asyou return your knees back to start position. Repeat.

tra p Oy strahte/ower es you ca keepyour spe eutra (ether at or arched). Beerskeep kees st ad ove ars oy. Keep your eyeeorward ad your shouders away ro your ears.

5. DOUBlE lEg STRETCH

cba

If you tend to put on weighton your hips and thighsand want to tone up, thisprogramme is for you

Pear

Hollys verdICtAs a new member o theH&Fteam, Ijumped at the chance to have a workoutplan and a goal to aim or. Ive been going

to the gym beore work, and have oundhome workout DVDs are a great way tosqueeze in sessions. Im eeling stronger.

Its also important that pears have agood attitude to their nutrition and avoidextreme diets. Many women severelyreduce their calorie intake in order to loseweight, but with this plan were aiming toboost your metabolism so your body burnsmore calories. To do this, you need to buildmuscle tissue, and in order to build muscleyou need a nutritious diet. My advice to aworried pear is to eat little and often, avoidcaffeine, alcohol and sugar and ensure youeat quality protein with each meal andsome healthy fats. Very low calorie dietsmake your body store fat and lower yourmetabolic rate in order to preventstarvation the very opposite of whatwe want.

As etoed the rst othoyour pa,tsportatpearsworkoutattherhttesty(checkouttheat-burbo opae 107).

Wthour weeksreuareercseuder yourbet, youbesteppupyoureortsthsothtoesureyourbodyrevsupadbursat.forbesteect,useut-jotcardoachesat they (thkcross

traersor rowers)towork theauubero uscespossbeat oete orauatbur.Awayrothey,wak/joorruadocusokeepthetestyup.

This months resistance programmefocuses on sculpting your lower body withsome great leg and butt toners. Ive seen realchanges with my pear-shaped clients who

regularly perform these exercises so if timeallows, dont be afraid to do the leg andbottom exercises six times per week. If yourefeeling really energetic, you can also includethe side-leg-lift exercises from last month.The two upper-body exercises are designedto shape your shoulders and give balance anddefinition, so ensure the weight youre liftingis tiring your muscles by the last rep.


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Get in shape Month2