CAN YOU TONE YOUR BODY BEFORE SUMMER?

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Summer is coming, and as in previous years, you have that urge to quickly get your muscles in shape. You've already begun to lose some of those unwanted extra kilos, but you want to go further and have a well toned and good-looking body too. In just a few weeks' time you'll be showing off your six-pack abs on the beaches, so use these pre-summer weeks to take charge of your body. Here is a programme of 4 fitness exercises to sculpt your body created by our coach, Eva. This programme will help you build muscle while burning as much fat as possible in a short time. To get visible results, train at least twice a week for 4 to 5 weeks.

 

To do this programme you'll need a kettlebell and a Domyos Training Strap.

Before you start, don't forget to grab a bottle of water, and especially to warm up!

 

A good warm-up

  • 5 minutes of light jogging outside or on a treadmill

  • 12 lunges: Stand with your back straight, feet at shoulder width. Inhale as you bend your knees, keeping your upper body as straight as possible. During the movement, your knees should not go past a 90° angle. Exhale as you return to your starting position by pushing upward on your heels. Remember to contract your abs and pull your tummy in during the entire exercise. Focus your gaze on a point in front of you to keep your balance.

  • 30 seconds of frontal plane core exercises: While resting your weight on your forearms and toes, raise your hips until your legs, hips and core are aligned. Squeeze your glutes and contract your abs to put your back in place and then hold the position. Breathe slowly and deeply. 

 

Exercise 1: lateral core stabilisation exercises

 

  • Muscles trained: abdominals (rectus abdominis, obliques) and the lumbar region.

 

  • Execution: while on your side, prop yourself up on one forearm and your feet. Straighten your body as much as possible, and then lift your pelvis. Keep lifting until your upper body is at a right angle to your arms.

 

  • Breathing: breathe normally throughout the exercise.

 

  • Safety tips: be sure your shoulders are vertically aligned with your elbows, and pull your navel in towards your spine.

 

  • Number of repetitions: hold for 30 seconds or more depending on your skill level.

 

Exercise 2: swing kettlebell

 

  • Muscles trained: quads, glutes, anterior deltoids.

 

  • Performing the exercise: stand up, legs bent, bottom pushed out, legs spread apart past the shoulders, toes pointed slightly outward. Hold the kettlebell with both hands while keeping your arms straight between the legs. Push on your legs to raise your body and swing the kettlebell up.

 

  • Breathing: inhale while in the starting position; exhale as you stand up.

 

  • Safety tips: look straight ahead and contract your abs throughout the entire exercise.

 

  • Number of repetitions: 4-5 times each lasting 30 seconds; allow 30 seconds rest between reps.

 

Variation without the kettlebell: do the same exercise without weights.

 

Exercise 3: pulls with the Domyos Training Strap

 

  • Muscles trained: back, abdominals, biceps.

 

  • Performing the exercise: stand up, feet spread apart at hip width; hold the training strap handles and lean backwards while keeping your arms straight. Keeping your body straight, pull your elbows back until your hands are at chest level. Slowly return to your starting position.

 

  • Breathing: inhale as you pull, exhale as you return to your starting position

 

  • Safety tips: keep your abs tight.

 

  • Number of repetitions: 3 times 45 seconds each, with 30 seconds of recovery between reps.

 

Variation without the Domyos Training Strap: stand up, feet spread apart at hip width; lean torso forward while keeping your back straight. Keep your gaze ahead in the distance ahead and open your arms (extended) while inhaling and trying to bring your shoulder blades together; then bring your arms back along side your body as you exhale. Keep your tummy pulled in throughout the exercise. Do 3 x 30 repetitions with 45 seconds of recovery between each set.

 

Exercise 4: burpees

 

  • Muscles trained: the entire body.

 

  • Objective: increase stamina.

 

  • Execution: stand up, legs slightly spread apart at hip width; place your hands on the ground. Quickly kick out your feet behind you to move to a prone position, then pull them up under your torso and jump with your arms over your head. To increase the level of difficulty, add a push up while you're in the prone position, or a pull-up after the jump.

 

  • Breathing: exhale on your way down, inhale as you bring your legs under your torso, and then exhale again as you jump.

 

  • Safety tips: keep your abdominals contracted so as not to bend your back.

 

  • Number of repetitions: as many as possible in 30 seconds; repeat 3 times.

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