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You could also work out where you might make improvements to get even better results. Are you making time for your workout sessions? Are you following a sensible diet? Do you need to focus more on exercise technique? Use this month to refocus your goals, plan your sessions properly and get yourself back on track. And if you missed the first part of the body shape bootcamp and want to join in, simply go to our website www. healthandfitenssonline.co.uk to download part one and get started now!
THE H&F SHAPE-UP CHAllEngE 2010
By Caroline Sandry
elcome to the second month of the H&F body shape bootcamp – our fantastic three-month shape-up plan designed to make the most of your body shape, whether you’re a rounded apple, a womanly pear, straight-up-and-down celery or curvy hourglass. if you managed to stick to the plan from last month, you should already be feeling fitter, toned, more energised and on your way to your best body ever! If you didn’t hit all your targets, not to worry – there are still another two months of the challenge to go, so take time this month to give yourself a pat on the back and evaluate
108 Health & Fitness
All shapes should warm up before beginning any exercise programme. Do the following before each session. March on the spot swinging your arms for three minutes. Then circle your shoulders back 10 times, followed by circling the arms back 10 times – make large circles. Next, lift yourself up onto tiptoes and down 10 times. Then march lifting your knees high for one minute, or go for a brisk five-minute walk, swinging your arms.
After exercise, it’s important to cool down and stretch. The cool-down allows the heart rate to come back to normal and the blood to return from the muscles to other vital organs. At the end of your session, walk slowly for five minutes before performing the following stretches. Hamstrings Quadriceps Calves Gluteals Back
➤ Health & Fitness 109
For more information about Caroline Sandy, visit her website, www.carolinesandry.com. PHOTOGRAPHY: iStockphoto.com; Kevin Nixon
Keep up the good work in month two of this tailored fitness plan to suit your shape
This month we’ll be building on the foundations we laid over the last four weeks by applying one of the principles of exercise called ‘overload’. You may have noticed that, towards the end of the first month’s plan, you found the exercises a little easier to do than when you first started. This is because your body continuously adapts to the demands placed on it. While this means your body is getting fitter, it also means it’s becoming used to the exercise you’re doing, making it easier for you to work out – and reach a plateau. So to keep getting good results, you have to progress your workouts and ‘overload’ the body. To do this, you can increase the intensity (think of your RPE table from month one), duration (the time spent exercising) or frequency (how many sessions per week) of your exercise. This month we’ll increase the duration of your cardio sessions and/or the intensity. During your toning exercises, it’s vital you select the correct weights for you and the appropriate number of reps and sets to perform, to get maximum benefits. Ensure the weight you choose and the number of reps and sets you do is tiring your muscles by the last repetition. If after a session, you feel you could perform more reps at the end, increase the weight or add another set. To achieve the good muscle tone we’re all after, look to build up to three sets of 10–12 reps (feeling temporary fatigue on the last rep of each set) with a 30-second to 90-second rest between sets.
n If time is tight, divide your exercise into two chunks: a CV session of 40 minutes can be broken into two sets of 20 minutes (one in the morning and one in the evening), making your programme even easier to stick with. n To get the results you want to from n Remember your weight is not the best indicator of this body shape bootcamp, it’s essential progress. Stay away from the scales and see how your you exercise at the correct intensity as tightest jeans are feeling. There’s nothing like a prescribed in your monthly plan. looser waistband to boost flagging motivation! n Forget anything you might have heard n Exercise is only half the picture. Try to about the ‘fat burning zone’ (FBZ), which maintain a balanced, healthy diet avoiding suggests that exercising at a slower, alcohol, sugar and refined moderate intensity is best for burning fat. carbohydrates such as white This misleading idea arises because lower bread and pasta. intensity cardiovascular workouts derive more calories from fat, and less from carbohydrates. However, when you’re doing high-intensity cardiovascular workouts, the percentage of fat burnt is lower compared to amount of carbohydrates, but your total calorie burn will be higher – and that’s what counts. n Also keep in mind that the harder you work, the more calories you'll continue to burn after your exercise session too! So remember to stay focused on your intensity levels and work hard during training sessions, and your body will reward you for it.
THiS mOnTH’S TiPS
IntensItIes and fat burnIng
WHAT BODY SHAPE ARE YOU?
APPLE Full bust. Tend to hold weight around abdomen and back. Can be barrel shaped. Bottom small and flat. Can have quite delicate wrists and ankles. Best features – slim hips and good legs. CELERY Shoulders, waist and hips are a similar width. Tend to have ‘straight-up-anddown’ waist. Can be perceived as boyish, due to lack of curves. Best features – slim, often with lean legs. HouRgLAss Shoulders and hips are a similar width. Balanced proportions. Curvy figure. Larger hourglass seen as voluptuous. Tends to lose and gain weight evenly. PEAR Weight stored on hips, bottom and thighs. Often has slim waist and flat stomach. Typically narrow shoulders. Can lose too much weight in face and chest. Best features – nicely defined back and slim arms. Turn to page 114 if you're a Pear.
Best feature – shapely waist.
Turn to page 108 if you're an Apple.
Turn to page 110 if you're a Celery.
Turn to page 112 if you're an Hourglass.
Fast walk with jog intervals for 30 mins at level 7–8. Advanced do one set of 20. plus oblique curls.uk) ast month your plan kicked off with plenty of cardio work and some great tummy-flattening exercises. training tip Use slow. cross trainer or swim at level 7–8. Repeat. By now you should feel stronger in your abs and legs and you may feel you could tighten your belt already! A little tip to train your abdominals is to pull your tummy button in and then fasten a belt tightly around your waist. plus apple toners. Step out to the right and bend your right leg into a lunge as you simultaneously swing your weight (axe) diagonally down past your right knee (b). intermediates doone set of 15. plus apple toners. Exhale to straighten and lower your left leg away from you (b). n Stand with your weight mostly on your left foot (with your right foot ready to move) holding a weight (dumbbell or medicine ball) in both hands. I’m more aware of what and when I’m eating too – I’m trying to snack on fruit. Don’t pull your head with your hand. Rise to the start position and repeat in both directions. doing fast walk in between at level 7–9 (30 mins total). plus apple toners. ensure the front knee doesn't go beyond your toes. Casall French Terry pants. Stop briefly at the beginning and end position.com). As soon as it feels too tight. n Lie on your back with your feet flat on the floor. row or cycle for 25 mins at level 6. legs. knees bent and hip-width apart.com). back and shoulders. and don’t pull your leg into your chest with your arms. plus apple toners or aqua-aerobics class. n Lie on your back with knees bent and hip-width apart. Your new apple toner exercises for this month are designed to add muscle tone to your lower body to boost your metabolism (the more muscle tissue you have.casallstore. you will be reminded to draw your tummy in. Inhale and slightly tuck your chin in. cycle. in the forward position. feet flat on the floor. Jog. and resistance exercises to tone up the muscles that lie beneath. £40 (www. Try to keep your hips and legs very still and draw your navel to your spine with each movement. Jog. The problem is that no matter how many ab crunches you do. plus apple toners. Return to face forward and step back to the start position. reaching your hands forward to touch your right knee. One mistake Apples often make is to focus purely on abdominal exercises in their bid to slim the mid-section. can be dangerous for your health and put you at risk of long term diseases such as hypertension. plus apple toners. you will never see a difference. training tip Always look through your knees – your body follows the direction of your eyes. SinglE lEg STRETCH Beginners and intermediates do one set of 12. Keep shoulders back and down and abdominals gently engaged throughout. as we established last month. n Exhale and draw your navel to your spine as you lift one leg at a time until your knees are above your hip and bent to 90˚ (a). COnTROllED CURlS a b sera terry ‘Now I’ve got into a routine. Avoid rotation if you have any disc issues. then change sides. HAIR & MAKE-UP THROUGHOUT: Claire Portman using Bobbi Brown Apple plan month two Day 1 BEginnERs. cycle or row. Exhale and flex head and shoulders up off the floor. Asics GT-2150 Trainers. Keep your shoulders away from your ears. cross trainer or row for 30 mins at level 7–8. These are fantastic for flattening the abs. cycle or row at level 6–7. training tip Try to keep your spine in neutral throughout. 1. £90 (www.’ . plus oblique curls.com). twist your shoulders and the weight to the right (c). In the lunge position. A lovely Pilates move that works the entire core. then exhale slowly as you go back to the floor. Place your fingers behind your ears. Ellie Gray Crop leggings. Change sides. I’ve been to the gym nearly every other day. coronary artery disease and premature death – especially if you have a waist measurement of over 35 inches. Choice of 40. Interval session – 30 mins. Advanced do one set of 15. Exhale and gently draw your navel to your spine as you curl your head and shoulders up off the floor (a). £23 (www. This month. Inhale as you go back down. arms and shoulders. Being active and performing lots of regular aerobic exercise will burn calories and fat to lower your BMI and slim your silhouette. Daily activities are easier and my stamina and strength are improving slowly. make sure your knee never goes forwards beyond your toes. cross trainer. £55 (www.co. The perfect exercise for nipping in the waist. training tip Beginners start with no weight and progress. not rubbish. lUngE TWiST WiTH DUmBBEll Beginners do one set of 10.zocaactive. Keep your abs tight throughout. waist. c 2. waist. a b Walk for 25–30 mins at a brisk pace at level 6. Beginners do six each way. Exhale as you curl your left shoulderblade off the floor. the more calories you burn at rest) and will also tighten and tone your mid-section to give you a smaller waist and a more balanced silhouette. £17 (www. jog. Day 7 Choice of 25-minute walk. row. make sure your spine stays still as you move your leg away from your body.asics. intermediates do two sets of eight. the focus is on upping the intensity of your cardio workouts to burn more calories. Try to keep a neutral spine and your abs as flat as possible.minute swim. Advanced do 10 each way. Inhale. 5. Apple shapes store excess fat around the middle of the body. OBliqUE CURlS Six three-minute running intervals with two mins recovery. bringing your shoulder towards your right knee (b). plus apple toners. intermediates do eight each way. as if holding an axe in preparation to chop some wood (a).yamarama. When you’re in the lunge position. Advanced do two sets of 12. swim. Jog at level 7 with bursts of running at level 9 for 45–90 seconds. unfit oR vERY ovERwEigHt BEginnER/intERmEdiAtE ExERCisERs (returning from a short break or have been exercising for at least 6 months) intERmEdiAtE/AdvAnCEd (have trained regularly for at least a year) Beginners do one set of 10. n Keep head and shoulders lifted and abdominals flat as you alternate legs (c). A compound exercise that works legs. Take a large step forward with your right foot and simultaneously bend both knees to an approximate right angle as you raise the weight in front of you to shoulder height (b). your left hand behind your head and your right arm out on the floor (a). controlled movements (count up for three and down for three). which. swim or cycle for 30 mins at level 7.com). SiDE lUngE WiTH WOOD CHOP Day 3 Walk. Inhale. to draw in rather than bulge outwards. 3. intermediates do 10 each way. Repeat the reps on one side. Beginners do eight each way. Day 5 Swim or cross trainer for 25 mins at level 6. n Stand tall with feet hip-width apart and a single dumbbell or medicine ball held in front of you (a). Our Bodyshape Bootcamp includes the right mix of CV work to reduce your body fat. Walk. plus oblique curls and controlled curls or bodypump/boxercise or Bikram or Ashtanga yoga class. This compound exercise works the whole body – arms. Cross trainer. training tip Keep a neutral spine and flat abdominals throughout. which flatten your stomach. up above your left shoulder. butt. type 2 diabetes.elliegray. teaching the postural muscles. n Lie on your back with your right ankle over your left knee.Month 2 Apple You always gain weight around your middle – here's how to rediscover your waist Toners THE H&F SHAPE-UP CHAllEngE 2010 a b c a b l Caroline wears: Yamarama Bound For Glory vest. rather than swinging back and forth. Advanced do 12 each way. Exhale to ‘crunch’ forward four times (b). swim or cycle for 30 mins at level 7. 110 Health & Fitness Health & Fitness 111 Caroline wears: Zoca Support vest. a b 4. unless you burn off the fat which lies over the top.
Try something new! One hour class – military fitness. n Twist. ClAm 1 & 2 Beginners do eight of each. hopefully you’ll be seeing and feeling the results of all your hard work. for example. Inhale as you go back to the start position. b Beginners do one set of 19. training tip Keep the underside of your waist long and your hips stacked and still. (so your knees are above your ankles) lowering your hips towards the floor while raising your hands up to shoulder height (b). and move in a controlled manor – don’t let your hips rock as you move. Start as above. c Day 3 Cycle. This tones and lifts your bottom. Women body builders will pump seriously heavy weights most days of the week and will take supplements along with a very high protein diet to build muscles. celeries will be working on building lovely muscles to rev up your metabolism and give your body definition. n Place an exercise ball behind you in the small of your back and lean against the ball with your feet hip. n Lie on an exercise ball with your lower back supported on the ball. add resistance by holding dumbbells. plus celery toners. plus celery toners. Brisk walk with jog intervals or stair climber or swim 35 min level 6/7. imagine you’re folding your shoulder towards the opposite hip. To progress. intermediates do eight reps. and increase your energy and vitality for life. cross trainer or cycle for 30 mins at level 7. I’ve found the crunches hard because I had no stomach muscles. Place your fingers behind your ears. combat. Keep your shoulders away from your ears and your navel gently drawn in. bikram yoga or rollerblading. A challenging exercise that targets your upper back muscles. We’re aiming to give your body more strength and definition.95 (www. A compound exercise that challenges your bottom and legs. more shapely you Toners THE H&F SHAPE-UP CHAllEngE 2010 a b c a b a 1. £90 (www. Repeat 1 and 2 on the opposite side. training tip Use slow. 1. Advanced do one set of 15 to 20. ➤ 112 Health & Fitness Health & Fitness 113 Caroline wears: Casall Boxback with print tank. brisk hill walk. you’ll be working your bottom and core while shaping your chest and arms).asics. Exhale to slowly curl head and shoulders up. feel great too! This month. training tip Keep your abdominals drawn in throughout. Exhale as you curl and twist alternating sides. Inhale as you go back to the start position. intermediates do one set of 10 to 12. manly muscles. I hope to see a noticeable difference soon!’ Celery plan month two Day 1 BEginnERs. Swim. Exhale to slowly curl your head and shoulders up. try to swap frequently. intermediates do two sets of 10. and keep your scapula down in their neutral ‘V’ position. Run for 30 mins at level 8. training tip Ensure your knees are above your ankles in the ‘down’ position and don't let your knees roll inwards. incline treadmill or walk with skipping intervals – three mins moderate/two mins hard for 30 mins. Jog. Inhale to bend your knees to a right angle. Repeat. ExERCiSE BAll SqUAT WiTH fROnTAl RAiSE c . Advanced do 10 reps.casallstore. Repeat 10 slow repetitions followed by 10 fast. unfit oR vERY ovERwEigHt BEginnER/intERmEdiAtE ExERCisERs (returning from a short break or have been exercising for at least 6 months) intERmEdiAtE/AdvAnCEd (have trained regularly for at least a year) Beginners do one set of 19. cross trainer. plus celery toners. (If not possible repeat day five). Cycle. toned bottom. Keep your abdominals drawn in and be careful not to arch your back. or go in front of your toes.com). training tip Try to keep your stomach flat throughout. but controlled. keeping elbows wide and lift your head from the floor (a). Keep your elbows wide. Asics GT-2150 trainers.elliegray. We are aiming to give you strength and definition while maintaining your slim silhouette and femininity! The cardio portion will up the intensity from last month to keep your body on its toes! You should try to vary your cardio exercise as much as possible to challenge lots of different muscles and to keep things fresh. C anneke Hak ’I’ve been using my dad’s running machine a lot and doing the weights exercises four times a week. head on your outstretched arm and both knees bent (a). 3. Place your feet about one foot in front of the ball (a). Interval session on bike. row or walk/jog at level 6/7 for 30 mins. Exhale and peel your left shoulder across towards your right hip as you extend your left leg out (as low as you can – keep stomach flat and spine in neutral) (b). Lie on your right side. b 2. Wrap your fingers around each opposite elbow. Advanced do three sets of 10. £17 (www. Exhale to open your left knee like a clam shell keeping hips still (b). follow this programme to create a fitter. then keep your elbows that distance apart as you clasp your hands together in front of you. change your running tempo and try to find some hills to change the muscles you use as hills are great for building a tight. This works the entire core area and challenges your stability. cycle. THE DOlPHin Beginners do one set of eight reps on your knees. plus celery toners or step class.co. n Kneel on your knees and elbows. Keep feet and knees hip-width apart and parallel. However – fear not! It’s much easier for men to build bid muscles due to their different hormones and it actually quite hard for women to get bulky. Advanced do 12 of each. This is fabulous for defining the waist and challenging your core. hike or row for 30 mins at level 7. and repeat.The hands support the head but do not assist curl-up.com). and keep your eyes looking forward (b). n Inhale to close. Repeat a further set. peeling one shoulder towards the opposite hip (c). repetitions. but I do feel my muscles developing. bikram yoga or rollerblading. THE PilATES CRiSS CROSS a Brisk walk with light dumbbells or on incline for 25 mins at level 6/7. plus celery toners from this month and last month. Many women are afraid of resistance exercise and weight lifting because they're worried about building big.uk) elery-shaped women often think they can get away without exercising for years due to their slim builds. if this sounds like you. controlled movements. 2. If you’re not using the gym and are training outside. Try something new! One hour class -–military fitness. The resistance exercises are using an exercise ball to increase the challenge to your core (in the ball chest press. or try aquaaerobics class or similar. 5. Inhale to rock your body forwards (b) so your chin comes over and in front of your hands (c). Complete beginners start on your knees as shown in picture and build up to toes. (If not possible repeat day three). Raise your hips towards ceiling so your body forms an inverted ‘V’ (a).Month 2 Celery If you’re ‘straight-up-and-down’. a b 4. intermediates do two sets of 10. Repeat as many times as directed. BAll CURlS AnD TWiST Beginners do one set of eight. this time lifting both feet from the ground as you open your left knee (c). Exhale and push your body back up to a standing position. Advanced do three sets of 10. £39. as well as your shoulders and arms. intermediates do 10 of each. n Lie on your back and bring your knees up above your hips and bent to a right angle. plus arms. Exhale to push back to starting ‘V’ position and repeat. Day 5 Swim 30 mins at level 6. Ellie Gray Crops leggings. Inhale as you go back to the centre and exhale to go in the opposite direction. plus celery toners. and hands behind your head (a). combat.to shoulder-width apart. so if you have a choice of CV machines available. Here at Bootcamp Bodyshape our plan is to build you feminine curves. shoulders and core. Day 7 Repeat day three. Exercise not only makes you look great but. jog or swim for 40 mins at level 6/7.
I’m eating chunky soup for lunch and drinking lots of water and notice my stomach’s flatter and skin’s clearer. Pilates class. uk) hooked under your feet. or this month’s plus last month’s hourglass toners. The very action of keeping a food diary often vastly improves your diet as you become conscious of the choices you make! Another area to think about is your general daily activity: do you drive everywhere and spend a lot of time sitting on your bottom? If so. bikram yoga class. so it’s important you address these issues to prevent future weight gain. Row. The cardio plan will have increased your fitness and revved up your metabolism. Imagine you’re standing in the centre of a clock. Inhale to prepare. rolling half way back towards the floor to work the abs (a). n Lie face-down with arms overhead and legs outstretched and hip-width apart with a slight outward rotation (toes pointed and turned out. intermediates do one set of eight. Hourglass plan month two Day 1 BEginnERs. gently draw your navel to your spine as you lift off the floor. training tip Try to engage your bottom muscles on the standing leg. A wonderful Pilates exercise that targets the mid section while working on spinal flexibility. Reverse movements back step by step. a b Day 5 Cross trainer or rower for 30 mins at level 6/7. Keep your abdominals gently drawn in throughout. Try to use your bottom to lift your legs. plus lunge clock (see page 113). n Stand tall with feet hip-width apart. Exhale and draw your fists towards your shoulders (b). £55 (www. try to leave the car a few times each week. A healthy diet is obviously key to a healthy BMI and bodyshape. Spin or boxercise. or weights class such as bodypump. £90 (www. keeping your hips level. intermediates do eight each way. Day 7 c ➤ Health & Fitness 115 114 Health & Fitness Caroline wears: Yamarama I'm Inspired vest. Repeat your arm movements keeping your spine still. Works the hip and butt while strengthening the arms and shoulders. intermediates do two sets of 12. one vertebra at a time down to the floor (b). Advanced doone set of 15. Day 3 Brisk walk. I’ve got into a routine now and turned down a night out with friends to go to the gym!’ Stand position a b c b 3. If three sets are prescribed. Keep shoulders down and abs in. Keep your shoulders away from your ears and your elbows by your sides. This will quickly tone your entire lower body. Hold the flex band tightly with your palms facing each other and your elbows bent by your sides. Beginners start with knees bent and roll half way to the floor using a flex band for assistance if needed. make sure the band is tight enough to work the biceps. n Sit up tall with legs outstretched and arms out in front of you (a). n Stand on your right leg. perform the last set with both feet on the floor. Inhale to lower and exhale to lift alternate arm and leg and repeat. moderate for three mins (level 7/9). Draw your navel to your spine and tilt your pelvis. This month you'll be increasing the intensity and/or duration of your cardio work. Advanced do one set of 10. swim or cycle for 20 mins at level 6. This works your core while giving definition to the upper arms and shoulders.asics.yamarama. or park further away from your destination and always take the stairs and not the lift. Run for 30 mins – go fast for one min. ROll-UPS Beginners do one set of six. training tip Keep your navel sucked in to your spine throughout. then one set on the other leg. Fast walk with dumbbells or brisk uphill walk (or treadmilll or cross trainer) for 35 mins at level 7. and you may feel your legs are more toned already from the resistance exercises. The resistance exercises this month are a mix of Pilates and general toning. Exhale and take a large step forward with your right leg to 12 o’clock bending both knees to an approximate right angle. 11. There’s a good chance your curves will become curvier due to lifestyle and diet changes in your life. This targets your deep abdominals and entire back as well as your hips and bottom.com).co. Brisk walk holding light dumbbells for 25 mins. lUngE ClOCKS intERmEdiAtE/AdvAnCEd (have trained regularly for at least a year) Beginners do two sets. Keep your shoulders away from your ears and move slowly.Month 2 H Hour glass biggest enemy. Inhale and slowly control your fists back towards your thighs. intermediates do three sets. A wonderful. Exhale and bring the dumbbells towards your shoulders. Inhale to prepare. 5. swim or cross trainer for 30 mins at level 7/8. butt and arms. Each ‘round’ above is one set. and mixing up lots of different methods of training to target the entire body and get those curves back under control! Remember your body becomes accustomed to the exercise that you do. intermediates do one set of 12. Exhale to roll. swim or row for 30 mins at level 6/7. recording every morsel that passes your lips) to see what positive changes you could make. HAlf ROll BACK WiTH BiCEP CURlS Beginners do one set of 10. So this month. Class of your choice – Pilates/ Bikram yoga/Spin/pump or boxing. trying to remain tall and steady on one leg. Brisk walk for 15 mins. Advanced do 10 each way. n Take the next step out to one o’clock. Repeat series for one set on one leg. flatten the stomach and tone the legs. Exhale to roll slowly back up to sitting position. a . n Inhale and open your elbows turning your palms forward (see pic). Push back to the start position with control. with 12 ahead of you and 6 behind you. Love your curves but need to tone up and lose inches? Follow our programme designed to help you Toners THE H&F SHAPE-UP CHAllEngE 2010 a a b c d bex davIson ‘I’ve lost over half a stone and feel more energised. and bottom exercise. and will add length and flexibility and help nip in the waist. then 2 and then step back to 6.resistanceband. SinglE lEg BiCEPS/SHOUlDERS b 1. with control. Advanced do three sets of 10 to 12. Plus hourglass toners. Swap legs and step to 12. plus hourglass toners. controlled movements. n Sit up tall with legs slightly bent and a flex band (buy one at www. SWimming PROnE Beginners do six each way. Jog for 25 mins at level 7/8.uk) opefully you're already seeing some changes to your shape and are feeling healthier. Keep your shoulders back and down and use slow. Exhale and press dumbbells up over head. palms facing forwards. £40 (www. Cross train.com). Beginners do one set of 10. training tip Draw your pelvic floor muscles up and your tummy button in as you move. and exhale to lengthen and lift your opposite arm and leg from the floor. plus hourglass toners. unfit oR vERY ovERwEigHt BEginnER/intERmEdiAtE ExERCisERs (returning from a short break or have been exercising for at least 6 months) 4. Inhale as you take your arms back overhead (c). and excess sugar and alcohol is often a young women’s 2. so changing intensity or type of exercise regularly will keep things fresh and keep your body challenged. Asics GT-2150 trainers. Steady run for 45 mins at level 8.casallstore. Lift your head so it's in line with your spine.co. These small changes can help you to stay healthy and slim for life. Casall French Terry pants. training tip Keep your head and neck in line with your spine. plus hourglass toners. level 6. plus this month’s and last month’s hourglass toners or class of your choice – bikram or Ashtanga yoga. with dumbbells held by your sides. training tip When lunging. plus hourglass toners. Advanced do four sets. challenging leg. 10 and then 6. don't let your front knee go beyond your toes. hip. try keeping a food journal (and be brutally honest.
shoulders and arms. then jog for two mins for 30 mins at level 7/8. or do an Ashtanga yoga.com).Month 2 Pear If you tend to put on weight on your hips and thighs and want to tone up. Perform a full set of reps. Keep your shoulders away from your ears. Exhale as you your lift your leg up and inhale to lower your back to just above the floor. My advice to a worried pear is to eat little and often.casallstore. Long. This targets your bottom and the back of the thighs – add in more reps if you dare! n Kick one Start on all fours. To find a fitness first gym near you. n 116 Health & Fitness Health & Fitness 117 Caroline wears: Casall Performance Print tank.elliegray. and keep your back straight and shoulders back and down. intermediates do 10 of each on each leg. cross trainer or rower for 25 mins at level 6. plus pear toners. Inhale and circle your arms back as you return your knees back to start position. so ensure the weight you’re lifting is tiring your muscles by the last rep. £17 (www. inhale as you bring them down. Keep your eyeline forward and your shoulders away from your ears. visit www. keeping hips level and spine in neutral (a). head and shoulders flexed up off the floor. Repeat day two or choose an Ashtanga yoga. This is fantastic for your butt and thighs! Performing this on an exercise ball also targets the core. steady session – run. I jumped at the chance to have a workout plan and a goal to aim for. n Start with your knees above your hips. Brisk walk for 30 mins at level 6. Asics GT-2150 trainers. add an extra rep (no arms) and hold at the bottom position then squeeze your bottom to pulse half way up and down 10–20 times. Run for 25 mins as fast as you can. Exhale and squeeze your bottom. don’t be afraid to do the leg and bottom exercises six times per week. palms facing back (a). legs softly bent and dumbbells in front of your thighs. DOUBlE lEg STRETCH Beginners do arms only. To progress. This month’s resistance programme focuses on sculpting your lower body with some great leg and butt toners. Cross trainer or run for five sets of three mins moderate. use multi-joint cardio machines at the gym (think cross trainers or rowers) to work the maximum number of muscles possible at one time for maximum fat burn. plus pear toners. hands gently touching your outer calves and look through your knees. Brisk walk for three mins. lifting your hips up in the air (b). and then lower yourself down onto your elbows. intermediates do eight to 10 reps. Day 5 Brisk walk. as well as giving you some useful tips and hints to help you achieve your goals! Out march 4. and in order to build muscle you need a nutritious diet. hands by your sides (a). Run. palms facing down (a). training tip Only straighten/lower legs if you can keep your spine in neutral (neither flat nor arched). intermediates do two sets of 12. training tip use slow. and have found home workout DVDs are a great way to squeeze in sessions. I’m feeling stronger. Fast walk/cross trainer/swim or row for 30 mins at level 7 with three or four hard intervals at level 8/9 . waist and hips. Repeat the entire series on your left side. It’s also important that pears have a good attitude to their nutrition and avoid extreme diets. A great exercise for the core: abs. nExT mOnTH 2. £90 (www. for best effect. Advanced do 12 to 15 reps. To do this. I’ve seen real changes with my pear-shaped clients who regularly perform these exercises – so if time allows. Extend your right leg out behind you. UPRigHT ROW Beginners do one set of 12. c a b . toes turned out. walk/ jog or run and focus on keeping the intensity up. Tighten your buttocks and abdominals as you bend your knees out to the sides. A great bottom lifter! This compound exercise works hips. Inhale to lower half-way back down and continue smoothly onto next lift. Inhale as you slowly lower back to the start position. Advanced do two sets of 10.’ Holly’s verdICt c d Apple plan month two Day 1 BEginnERs. you need to build muscle tissue. you can also include the side-leg-lift exercises from last month. n Lie on your back with your feet on the seat of a chair (or exercise ball if you have one). unfit oR vERY ovERwEigHt BEginnER/intERmEdiAtE ExERCisERs (returning from a short break or have been exercising for at least 6 months) intERmEdiAtE/AdvAnCEd (have trained regularly for at least a year) a b 4. Very low calorie diets make your body store fat and lower your metabolic rate in order to prevent starvation – the very opposite of what we want. With four weeks’ regular exercise under your belt. PliE SqUAT WiTH fROnTAl RAiSE Beginners do one set of 10. Squeeze your bottom to return to start position as you simultaneously control the weights back down n Exhale as you bring your arms up.co. n Stand with feet-hip width apart. Exhale and reach your arms back overhead as you straighten your legs and lower slightly towards the floor. bodypump or boxercise class. You can add 10–20 pulses (small squeezes in the top position) at the end of your reps to really tighten your butt! A ‘As a new member of the H&F team. then two mins hard. 1. it’s important pears work out at the right intensity (check out the fat-burning box on page 107). £39.uk s mentioned in the first month of your plan. smooth movements (never ‘jerk’) and focus on your posture – shoulders back and down and abdominals gently drawn in. Try to engage the muscles in your bottom to create the movement. training tip Try to keep your tailbone tucked under to ensure you’re using your bottom and not your lower back. holding dumbbells in front of you. Cross trainer or rower (jog/walk if no gym) at level 7 for 35 mins. bottom. this programme is for you Toners THE H&F SHAPE-UP CHAllEngE 2010 a b a We progress your exercise plan and add in some great new moves to keep you interested and motivated. Many women severely reduce their calorie intake in order to lose weight. intermediates do one set of 12. Advanced do 12 to 15 of each on each leg.uk) With thanks to fitness First for supporting the challenge. avoid caffeine. while simultaneously lifting your arms up in front of you to shoulder height (b). Advanced do one set of 15.plus pear toners. alcohol and sugar and ensure you eat quality protein with each meal and some healthy fats. Beginners keep knees still and move arms only.co. Day 3 Brisk walk on an incline or cross trainer for 25 mins at level 6 or 7. training tip Keep your buttocks squeezed throughout. This is great for giving lovely definition on the shoulders to balance out the body. then repeat with the foot starting at hip height (a smaller range of motion). Repeat. n Stand with feet wide apart. training tip Keep your spine neutral and abs drawn in throughout. n Kick two Repeat above with a bent knee (c and d). a b c Day 7 Swim or walk at a moderate pace (level 5/6) for 45–60 mins or do an aerobic or boxing class. Ellie Gray Crops leggings. but with this plan we’re aiming to boost your metabolism so your body burns more calories. plus donkey kicks. Exhale and pull the weights up to chest height. thighs. boxercise or military-fitness type class. you’ll be stepping up your efforts this month to ensure your body revs up and burns fat. If you’re feeling really energetic. Away from the gym. try single leg reps (c).fitnessfirst. 3.com). The two upper-body exercises are designed to shape your shoulders and give balance and definition. plus pear toners.95 (www. row or swim for up to an hour at level 6 to 7. leading with the elbows (b). intermediates do one set of 15. cross trainer or row for 35 mins at level 7/8 plus pear toners. at level 7 to 9. Advanced do three sets of 12.asics. DOnKEY KiCKS Beginners do eight of each on each leg. plus pear toners. HiP lifT b Beginners do one set of 10. As you advance. 5. I’ve been going to the gym before work. keeping everything else still.