Fitness

Transform Your Body

Transform Your Body

Do this workout every other day for three weeks for results you can see! Each exercise is designed to tone the main trouble spots, increase your heart rate and help blitz stored fat. Round one is 120 seconds, round two lasts for 90 seconds and round three lasts for 60 seconds.

    • PLIÉ SQUAT

      Suggested weight: 5-10kg
      a Begin with your feet wider than hip-width apart and your toes turned out slightly, holding a dumbbell in each hand.
      b Squat down so your hips are just higher than your knees and hold for a count of one.
      c Straighten your legs and repeat.


      Transform Your Body

    • SQUAT AND CALF RAISE

      Suggested weight: 8-15kg
      a Begin standing with your feet shoulder-width apart, holding a dumbbell in each hand with your arms by your sides.
      b Keeping your back straight, bend your hips and knees to come into a squat position.
      c Straighten your legs, then come up onto your tiptoes. Lower back to the start and repeat.

      Transform Your Body

    • HIGH KNEES

      Three sets of 15 reps
      a Begin holding a medicine ball with both hands in front of you, level with your chest, then start jogging on the spot.
      b With each step, lift each knee up level with your hips.

      Transform Your Body

    • HOT COALS

      a Begin by jogging on the spot; after 10 seconds, start sprinting on the spot for another 10 seconds.
      b Keep alternating between the two for the duration of the set.

      Transform Your Body

    • FLUTTER WITH BICYCLE LEGS

      Three sets of 8-12 reps
      a Begin lying on your back with your hips and knees bent to 90 degrees and your arms by your sides.
      b Crunch up, lifting your head and shoulder a few inches off the floor and straighten your right leg.
      c Flutter your arms up and down, while alternately bending and straightening your legs.

      Transform Your Body

    • STAR JUMPS

      Suggested weight: 5-12kg
      a Begin holding a medicine ball with both hands level with your chest. Jump your feet out to the sides and press the ball overhead.
      b Jump your feet back to the centre and bring the ball back level with your chest.


      Transform Your Body

    • CHEST PRESS

      Suggested weight: 6-12kg
      a Begin lying with your head and upper back on a Swiss ball, your knees bent with your feet flat on the floor, holding a dumbbell in each hand either side of your chest.
      b Press your arms straight up above your chest then lower and repeat, keeping your abs engaged and not allowing your hips to sag.

      Transform Your Body

    • DIAMOND PUSH UP

      a Begin in a full or modified press-up position with hands directly under your chest, index fingers and thumbs spread and touching to form a diamond shape.
      b Keeping your body in a straight line, bend your arms and lower your chest to just above the floor.
      c Pause for a count of one, then push yourself back to the start and straighten your arms.

      Transform Your Body

    PHOTOGRAPHY: CLIQQ STUDIOS (cliqq.co.uk)
    HAIR AND MAKE-UP: ANNA THOMPSON (teresafairminer.com)
    MODEL: LARA RAYBONE (wathletic.com)
    CLOTHING: Asics trainers (pink and grey), Reebok Shapewear (Burgundy), Lorna Jane Elate ¾ Tight (£54)
    EQUIPMENT: USA Pro Yoga Mat (from £5, sportsdirect.com), Reebok Step, escapefitness.com . Photography: Cliqq Studios
    (cliqq.co.uk); hair and make-up: Anna Thompson (teresafairminer.com); Model: Lara Raybone (wathletic.com ).
    LOCATION: CLIQQ STUDIO (cliqq.co.uk)

Kristoph Thompson