Before You Start...
Forget the gym – this full body conditioning programme has been especially designed to follow in the comfort of your own home, but there are a few props you will need before you start:1. A stability ball
You know the ones – they look like space hoppers without the handles? “You can buy these inflatable balls from most good sports shops or from catalogue directories from a very reasonable £4.99,” says our expert personal trainer, Chris Richardson.
2. A skipping rope
Yup, it’s back to school we go!
“Skipping is a great way to warm up and give your calves a work out at the same time,” Chris informs. “Pick one up from your local pound store, or buy a gym standard rope for £1.99 at Argos.”
3. A pair of two-litre bottles of water Don’t have free weights at home? Don’t worry: “It might sound like madness, but wait until you see the results,” says Chris.
4. A watch
Most of these exercises are carefully timed, so you’ll need some sort of time measuring devise (be it a stop watch, or a humble clock) before you start.
5. A diary
Even if it’s just a piece of paper pinned onto the fridge with a magnet, you will need some way of keeping track of your progress:
“You should aim to follow this programme three days a week, (for example Monday, Wednesday and Friday), so make sure you mark off your training days in your diaries. Each session should be completed within an hour too, so really get stuck into your work-out. You can adapt your training days to suit your lifestyle, but it is important to be consistent and train regularly, so when you make a plan to exercise, try to stick to it.”
You know the ones – they look like space hoppers without the handles? “You can buy these inflatable balls from most good sports shops or from catalogue directories from a very reasonable £4.99,” says our expert personal trainer, Chris Richardson.
2. A skipping rope
Yup, it’s back to school we go!
“Skipping is a great way to warm up and give your calves a work out at the same time,” Chris informs. “Pick one up from your local pound store, or buy a gym standard rope for £1.99 at Argos.”
3. A pair of two-litre bottles of water
4. A watch
Most of these exercises are carefully timed, so you’ll need some sort of time measuring devise (be it a stop watch, or a humble clock) before you start.
5. A diary
Even if it’s just a piece of paper pinned onto the fridge with a magnet, you will need some way of keeping track of your progress:
“You should aim to follow this programme three days a week, (for example Monday, Wednesday and Friday), so make sure you mark off your training days in your diaries. Each session should be completed within an hour too, so really get stuck into your work-out. You can adapt your training days to suit your lifestyle, but it is important to be consistent and train regularly, so when you make a plan to exercise, try to stick to it.”
Eat Well
“If you try to train without a good, balanced, wholefood diet, then shaping up will take forever,” Chris says. “There are a few basic rules to follow. Eat as many vegetables as you can, focus on lean proteins like tofu, fish and white meat, replace white carbs with wholemeal alternatives, and cut carbs completely after 6pm. Always eat breakfast and keep meal portions small. If you’re aiming to lose a bit of weight, try not to exceed 1500 calories a day.
“To give you enough energy to exercise, eat a small meal or snack – fruit or cereal bars are ideal – at least one hour before you work out. This will help you power through some of the more challenging aspects of your programme.”
Rest Up
“Allowing your body to rest after exercise is extremely important, so try to train one day on, one day off. For example, exercise for an hour on Monday evening, then spend Tuesday doing something low impact, like catching a movie or going for a coffee with a friend.”
Stretch Every Day
Most of you probably remember the importance of stretching before and after exercise from your old school PE lessons, but taking time out to limber up even on the days when you’re not training can really make a difference:
“You should, of course, stretch out your main muscle groups before and after you exercise, but stretching on your days off too will reduce the ache of tired muscles and help to build upon that lean, toned muscle look that is so desirable. Give it a go in the morning and evening and see the difference.”
Got all that? Good. Now let's get started...
“You should, of course, stretch out your main muscle groups before and after you exercise, but stretching on your days off too will reduce the ache of tired muscles and help to build upon that lean, toned muscle look that is so desirable. Give it a go in the morning and evening and see the difference.”
Got all that? Good. Now let's get started...
WEEK 1: Two Minutes Of Skipping
We’re sure you know how to skip already, but just in case you’ve forgotten, here’s how:
“Stand in front of the rope and hold one end in each hand, as pictured. Then, swing the rope over your head and jump just before it gets to your feet. Do this continuously for one minute.
“Always do this exercise first to warm up. If you don’t have a skipping rope to hand, try jogging on the spot, but keep it going for three minutes as it’s a much lower impact exercise. Also, make sure you rest for one minute between exercises. This will allow your body to recharge itself in time for the next set of repetitions.”
“Stand in front of the rope and hold one end in each hand, as pictured. Then, swing the rope over your head and jump just before it gets to your feet. Do this continuously for one minute.
“Always do this exercise first to warm up. If you don’t have a skipping rope to hand, try jogging on the spot, but keep it going for three minutes as it’s a much lower impact exercise. Also, make sure you rest for one minute between exercises. This will allow your body to recharge itself in time for the next set of repetitions.”
10 Stability Ball Presses
It’s time to put those shiny new stability balls into practice! Unsurprisingly, this exercise is a bit like a press up made more effective by throwing a balancing act into the equation. It’s great for toning up your core muscles and upper body, so find a non-slip surface, and get cracking:
“Place the ball on the floor in front of you, and put one hand on either side of it, level with your chest. Then, stretch your legs out behind you to make a
“Place the ball on the floor in front of you, and put one hand on either side of it, level with your chest. Then, stretch your legs out behind you to make a
triangle with the ball, as pictured...
“…Then, lower your chest down to the ball in a press up motion. Use your arms to push yourself back up into your original position. Do this 10 times continuously, rest for one minute, and move on.”
“…Then, lower your chest down to the ball in a press up motion. Use your arms to push yourself back up into your original position. Do this 10 times continuously, rest for one minute, and move on.”
20 Squats
Your one-way ticket to toned thighs and a natural bum lift? Grab your stability ball, find a clear wall, and give squats a whirl:
“Place the ball on the wall, and rest it in the middle of your back as pictured, keeping your feet shoulder-width apart…”
“Place the ball on the wall, and rest it in the middle of your back as pictured, keeping your feet shoulder-width apart…”
“…Bend your knees, and stick your bum out and under the ball as if you are trying to sit down on an imaginary chair. Then, in a slow and controlled motion, push yourself back up into your original position to complete the movement. Do this 20 times, take a one-minute breather, and carry on.”
15 Reverse Planks
Our poor hamstrings. How often do we neglect the backs of our legs? Not after we’ve mastered this handy exercise. Find a non-slip surface, and get cracking:
“Place your stability ball on the floor in front of you and lie flat on your back. Lift your feet and rest them on the ball, shoulder-width apart. Then, use your body to form a triangle with the ball by pushing yourself up with your arms, as pictured…
“Place your stability ball on the floor in front of you and lie flat on your back. Lift your feet and rest them on the ball, shoulder-width apart. Then, use your body to form a triangle with the ball by pushing yourself up with your arms, as pictured…
“…Keeping your feet on the ball and your bum in the air, pull your knees towards your body so that they are facing the ceiling. To complete the movement, slowly extend your legs again until you are back in your original position. Do this 15 times, take a one-minute break, and move on.”
One Minute Of Jumping Jacks
P.E. lesson flash backs, anyone? We’re certainly getting some. But before you dismiss the humble Jumping Jack, think of the great cardiovascular work-out it’s giving your body – not to mention the calories you’re burning while you do it. Get out into the garden, or find an open space andrelive the memories:
“Just in case you were living under a hockey stick for most of your school gym lessons, you need to start off standing straight, with your arms down by your sides. As you jump move you arms and legs out to the sides to form an ‘X’ shape with your body, as pictured. Jump again and return to your original position to complete the movement. Do this continuously for one minute, have a sip of water, rest for a minute, and you’re ready for the next one.”
“Just in case you were living under a hockey stick for most of your school gym lessons, you need to start off standing straight, with your arms down by your sides. As you jump move you arms and legs out to the sides to form an ‘X’ shape with your body, as pictured. Jump again and return to your original position to complete the movement. Do this continuously for one minute, have a sip of water, rest for a minute, and you’re ready for the next one.”
One Minute Of Squat Thrusts
Ah, we do like a good old fashioned squat thrust! This cardiovascular exercise keeps your heart rate up and tones legs and bums at the same time. Score!
“Find a non-slip surface, and squat down on the floor, knees bent, and hands out in front of you, shoulder-width apart, as pictured…
“…Pushing with your legs, jump them backwards so your body is in a press-up position. Then, jump back into a squat to complete the movement. Continue this exercise for one minute, take a minute’s break, and you’re ready to put your feet up.”
“Find a non-slip surface, and squat down on the floor, knees bent, and hands out in front of you, shoulder-width apart, as pictured…
“…Pushing with your legs, jump them backwards so your body is in a press-up position. Then, jump back into a squat to complete the movement. Continue this exercise for one minute, take a minute’s break, and you’re ready to put your feet up.”
20 Sit Ups
Well, sort of. If it’s wash board abs you require, then old school sit ups are definitely the way forward. Tuck your feet under the sofa, or find a low beam to steady yourself:
“Lie on the floor on your back with your feet tucked under the sofa and fold your arms across your chest as pictured…
“…Squeezing in your stomach muscles, use them to pull yourself into a sitting up position. Keep the movement slow and controlled. Then, lower yourself back down to the ground to complete the movement. Do this 20 times, rest for one minute, then find yourselves a sturdy chair.”
“Lie on the floor on your back with your feet tucked under the sofa and fold your arms across your chest as pictured…
“…Squeezing in your stomach muscles, use them to pull yourself into a sitting up position. Keep the movement slow and controlled. Then, lower yourself back down to the ground to complete the movement. Do this 20 times, rest for one minute, then find yourselves a sturdy chair.”
15 Tricep Dips
For fabulously toned outer arms, tricep dips are essential. You’ll need to find a strong chair and a non-slip surface for this one. Make sure you’ve stretched your arms properly before you start, too – it’s pretty intense:
“Sit on the chair and place your hands to grip on either side of it. Stretch your feet out in front of you and, using your heels to balance, slide your bum off the chair to form a triangle with your body, as pictured…"
“Sit on the chair and place your hands to grip on either side of it. Stretch your feet out in front of you and, using your heels to balance, slide your bum off the chair to form a triangle with your body, as pictured…"
“…Then, bending your elbows, slowly lower your bum towards the floor, and use your arms to push your body back into its original position to complete the movement. Do this 15 times, take a one-minute breather, and move on.”
20 Bicep Curls
We told you they’d come in handy! Whip the front of your arms into shape using nothing but water. Simple!
“You’ll need your two-litre bottles of water for this one. Stand with your feet shoulder-width apart, back straight, and elbows tucked into your sides. Hold a bottle of water in each hand, with your palms facing towards you, as pictured…”
“You’ll need your two-litre bottles of water for this one. Stand with your feet shoulder-width apart, back straight, and elbows tucked into your sides. Hold a bottle of water in each hand, with your palms facing towards you, as pictured…”
“…Then, bend your elbows and pull the water bottles towards you in a controlled and simultaneous movement. Lower your arms back down to their original position to complete the movement. Do this 20 times, rest for a minute, and go forward.”
20 Lateral Raises
There’s nothing sexier than showing off a toned back and shoulders in a slinky evening gown, and lateral raises are a great way to achieve the look. Using your water bottles again…
“Stand with your feet shoulder-width apart, and a bottle in each hand. This time, your palms should face the floor, as pictured…”
“…Pull the bottles up and out to the side of your body so they are level with your shoulders. Then, slowly lower your arms back to their original position by the side of your body to complete the movement. Do this 20 times, take a one minute breather, and you’re almost done.”
“Stand with your feet shoulder-width apart, and a bottle in each hand. This time, your palms should face the floor, as pictured…”
“…Pull the bottles up and out to the side of your body so they are level with your shoulders. Then, slowly lower your arms back to their original position by the side of your body to complete the movement. Do this 20 times, take a one minute breather, and you’re almost done.”
20 Lower Ab Leg Thrusts
It seems we’ve saved the best until last! Lower ab leg thrusts are one of the most effective ways to shape up the bottom of your stomach, and give your bum a bit of a tone in the process (you’ll know what we mean the day after – wait and see!). The best thing about this exercise is you can do it pretty much anywhere – even in bed!
“Lie flat on your back on the floor with your arms by your side, and your knees pulled in towards your chest…
“Lie flat on your back on the floor with your arms by your side, and your knees pulled in towards your chest…
“…Squeezing in your stomach muscles, extend one leg out into the air in front of you, with your heels facing the ground, and keep one leg pulled into your chest. Slowly pull your extended leg back to your back to your chest, and change legs. Repeat this 20 times, give yourself a pat on the back, grab a drink and relax.”
Warm Down And Recap
“Remember, it’s important to stretch after your work out, so make sure you leave yourself time to warm down. You should have completed this workout in under an hour. If you’ve gone over this time, it’s a good indication that you need to do your exercises faster. In the meantime, aim to complete Week 1’s workout on three separate days, get a good rest, eat well, and check back on You You You next Friday to get your Week 2 programme.”
