Beat the bingo wings and flatten your stomach with this awesome workout

January fitness program

It’s January, so lets begin the year as we mean to carry on – fitter, more toned and confident. Below is a circuit that you can do to help tone-up any wobbly bits and increase your fitness levels. This should be done at least 3 times per week to get results fast. Remember, when you have done everything you want to feel like you have worked hard, got a bit of sweat on, puffed out and that your muscles have been worked. There is no point leaving the gym with no sweat marks and the same make up on as you had on when you arrived! Stick to it for 4 weeks and you will notice the difference.

Program outline

Start with one cardio machine for 15 minutes at a medium to hard level, then do the lower body weights followed by the upper body weights, another cardio machine for 15 minutes and finish with the core exercises and a good stretch.

When choosing weights for the exercises, remember that you are looking for a weight that will allow you to work hard, and most importantly allow you to complete all the reps safely and correctly.

Lower Body Exercises

• Squats: x 20 – Stand with your feet shoulder width apart. Bend at the knees and stick your bum out, leaning forward to keep your balance. Try to mimic going to sit in a chair then standing up again. Your are looking to get as low as possible without falling over
• Lunges: x 10 each leg – Stand with one foot in front of the other, toes pointing forward. Keeping back straight bring your back knee down to the floor and come up onto your toes with the back foot. Think of something heavy being put on your shoulders as you sink down with the weight.
  

  Kettlebell swings

• Squat and leg lift: x 10 each leg – Repeat the action for the squat (above) but when you stand up take your leg straight out to the side as controlled as you can keeping the leg straight.
• Kettlebell swings: x 20 – You are repeating the squat again however this time your feet are slightly wider apart. With a kettlebell swing from under your body until your arms are straight out in front of you. Keep your back straight and tummy in tight. If you don’t have a kettlebell you can use a weight but whatever you use try not to let go!!!

 
Upper Body Exercises:

• Tricep dips: 10 (build up to 20) – Find a bench or a sturdy seat. Have your fingers pointing the same way as your toes. You want to lower yourself from the bench to just about the floor by bending at the elbows return to starting position by straightening your arms. Legs bent in front of you is easier than straight legs
• ¾ press ups: x 20 – With your knees on a mat and your hands about shoulder width apart you want to tilt your body forward whilst keeping your back straight. You should be at a 45° angle on the mat. Bend at the elbows and bring your chest as close to the floor as you can.
• Lateral raise: x 10 (build up to 15) – Stand with your feet shoulder width apart knees slightly bent tummy in tight and back straight. With weights by your side and arms straight lift arms up so they are in line with your shoulders. Think like your trying to flap wings. Do not go above your shoulder line.
• Swiss ball chest flies x 10 (build up to 15) – Lie back on a Swiss ball with only the upper part of your back on the ball. Lift your hips up to keep your legs and core strong. With weights starting straight up above your chest you want to take your arms out in the shape of a semi circle and push them back to the starting position.
• One arm row x 10 each side – Find a bench and place one knee and the same hand on the bench. Keep your back straight start with your arm straight down towards the floor. Pull your arm up with the weight so the weight ends up in your arm pit and your elbow is tucked up into your side. Think of starting a lawn mower action.
• Reverse flyes: x 10 (build up to 15) – Stand with your feet shoulder width apart. Lean forward from the hip keeping your back straight. Start with the weights below your chest slight bend in the arm. Lift the arms back again creating a half circle with your arms. Your arms should be the only part of your body to move

Reverse Flyes

Core Exercises:

• Russian twists: x 20 – Sit in the half sit up position and lean back slightly so you engage your core. With a weight or a medicine ball and you want to twist the ball from side to side with controlled speed. Take your feet off the floor to make it harder.


Russian Twists

• Plank: x 1 – Start with your elbows directly below your elbows and you are up on your toes. You are looking to look like a coffee table i.e. you should be able to balance a try on your back. Your bum should not be too low or too high. You want to hold this position for as long as possible and remember to always breathe people forget on this exercise.
• Back extensions: x 10 – Lie on your front keep your feet together and feet on the floor. You want to place your hands by your side and gently raise your chest off the floor in a controlled slow movement. Keep your eyes on the floor at all times.
• Double crunch: x 16 (build up to 20) – Lie on your back with a weight or a medicine ball above your head your legs out straight. Lift the ball with straight arms to above your chest and at the same time bend your legs at the knees and bring them to above your hips then slowly lower them again. The idea is to not let the weights, your arms and your legs touch the ground.

Double Crunch

Do the above circuit twice if you are an intermediate to advanced exerciser. Beginners start with one circuit and build up from there. If any of the exercises confuse you then ask a fitness instructor in your gym or even send me a message and I will happily help you out.

CV: Treadmill, rower, x trainer or stepper
Any of the 2 above machines for 15 minutes at a med to hard level/pace. You should come off the machines feeling that you have worked hard.

For more from Kelly McCraw check out her blog

Breast Cancer Awareness Month – October

I must, I must, I must improve my bust…

Hello ladies, October is Breast Cancer Awareness month and I would like to bring you some information on your beloved assets!

Three Quarter Press up: start position

Firstly how to exercise them…There are a few exercises that will work your chest muscles whilst keeping your breasts perk and also help keep them north instead of heading south.  Have a go at the exercises below:

(1) Half press ups: (great for upper body toning)

On your knees (putting your weight through the thigh muscles rather than your knee caps) and walk your hands forward keep them shoulder width apart.  Tilt your body at an angle, keep your back straight and tummy in tight.  Slowly bend your elbows and lower your chest to the floor.  Your whole body should lower not just your chest.  Aim to build this up to 3 sets of 15 reps.

Three Quarter Press up: finish position

(2) Chest Flyes on Swiss ball: (great for posture)

Head, shoulders and some of your back on the ball, feet flat on the floor, hips up, knees at 90° (known as the bridge position).  Hold a small weight in each hand (2.5 – 5kg +) straight above your chest.  Breathe in and slowly lower the dumbbells out to each side allowing a slight bend in elbows.  Your arms should make a half circle.  Breathe out and lift the dumbbells back to the start position.

(3) Chest press on Swiss ball: (the boob lifter)

Start in the bridge position on the ball as above.  Hold a dumbbell above your chest in each hand (2.5 – 5kg +).  Breathe in and lower the weights until your elbows are at 90° breathe out and press the weight upwards and back to the staring position.

Keeping your assets protected… A well fitted sports bra is a must for any exercising woman – it will support you, protect you and you will enjoy exercise much more if you are comfortable.  Also, it will lift and shape your breasts.  However almost 80% of us do not wear the correct bra or the correct size!!

How to protect your boobs from over bounce:

Swiss Ball Chest Flyes: start position

• If you run try a bra with ro-bust support and an anti ride band (e.g. Puma essential bra top from Debenhams sport and leisure £16)
• If you are a cyclist or a gym goer try a bra that wicks away sweat and one that holds you in firmly (e.g. Nike determination bra from John Lewis £20)
• If you play tennis or have a larger bust try a bra that has an extra wide racer back feature, which keeps larger busts under control but does not affect your swing in racquet sports (e.g. Sportjock super sports bra £29)
• If you do yoga you may benefit from a more comfortable and less controlling bra, one which is seamless and quick drying and one that can also double as a top for any Bikram sessions (e.g. Triumph triacton cross power sports top £20)
• If you play netball you will want a bra that keeps you under control from all the bouncing but does not limit your arm movement for throwing and shooting (e.g. Shock absorber ball sports bra £35.99)

How to look after your breasts and reduce your risk of cancer

Swiss Ball Flyes: finish position

It’s not the easiest subject to talk about but it is very important.  You yourself know your breasts and what they should feel and look like so please check your breasts regularly.  You are looking for changes in size, shape or feel, lumps or thickening of the skin (dimpled or red) and any changes to your nipples, its position, if it becomes inverted or any discharge.  So have a good feel and give your boobs some TLC.

So Ladies if you do anything this month pay as much attention to your breasts as men do, exercise them, protect them, look at them and above all look after them.

Keep active folks……….

For more posts from Kelly (aka Wonder Woman PT) check out her blog