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This

month’s tips
what you’ve achieved so far. You could also n If time is tight, divide your exercise
work out where you might make improvements Intensities and into two chunks: a CV session of 40 minutes
can be broken into two sets of 20 minutes (one
to get even better results. Are you making time
for your workout sessions? Are you following a fat burning in the morning and one in the evening), making
sensible diet? Do you need to focus more on n To get the results you want to from your programme even easier to stick with.
exercise technique? Use this month to refocus this body shape bootcamp, it’s essential n Remember your weight is not the best indicator of
your goals, plan your sessions properly and get you exercise at the correct intensity as progress. Stay away from the scales and see how your
yourself back on track. And if you missed the prescribed in your monthly plan. tightest jeans are feeling. There’s nothing like a
first part of the body shape bootcamp and n Forget anything you might have heard looser waistband to boost flagging motivation!
want to join in, simply go to our website www. about the ‘fat burning zone’ (FBZ), which n Exercise is only half the picture. Try to
healthandfitenssonline.co.uk to download part suggests that exercising at a slower, maintain a balanced, healthy diet avoiding
one and get started now! moderate intensity is best for burning fat. alcohol, sugar and refined
This misleading idea arises because lower carbohydrates such as white
This month... intensity cardiovascular workouts derive more
calories from fat, and less from carbohydrates.
bread and pasta.
This month we’ll be building on the foundations
we laid over the last four weeks by applying one However, when you’re doing high-intensity cardiovascular
of the principles of exercise called ‘overload’. You workouts, the percentage of fat burnt is lower compared to amount of carbohydrates, but
may have noticed that, towards the end of the your total calorie burn will be higher – and that’s what counts.
first month’s plan, you found the exercises a little n Also keep in mind that the harder you work, the more calories you'll continue to burn after
easier to do than when you first started. This is your exercise session too! So remember to stay focused on your intensity levels and work
because your body continuously adapts to the hard during training sessions, and your body will reward you for it.
demands placed on it. While this means your
body is getting fitter, it also means it’s becoming

WHAT BODY SHAPE ARE YOU?


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. APPLE CELERY Hourglass PEAR
To do this, you can increase the intensity (think
of your RPE table from month one), duration (the Full bust. Tend to Shoulders and
Shoulders, waist
time spent exercising) or frequency (how many hold weight around hips are a similar Weight stored on hips,
and hips are a
abdomen and back. width. Balanced bottom and thighs.
sessions per week) of your exercise. This month similar width.
Can be barrel shaped. proportions.
we’ll increase the duration of your cardio
sessions and/or the intensity. Tend to have Curvy figure. Larger Often has slim waist

The H&F Shape-up Challenge 2010


During your toning exercises, it’s vital you Bottom small and flat. ‘straight-up-and- hourglass seen and flat stomach.

Body shape
select the correct weights for you and the down’ waist. as voluptuous.
appropriate number of reps and sets to
Typically narrow
perform, to get maximum benefits. Ensure the Can have quite Can be perceived Tends to lose and shoulders. Can lose
delicate wrists as boyish, due to
weight you choose and the number of reps gain weight evenly. too much weight in
and ankles. lack of curves. face and chest.

p
and sets you do is tiring your muscles by the

otcam
last repetition. If after a session, you feel you

bo
could perform more reps at the end, increase Best features – nicely
Best features – slim Best features – slim, Best feature – defined back and
the weight or add another set. To achieve the hips and good legs. often with lean legs. shapely waist. slim arms.
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 Turn to page 108 if Turn to page 110 if Turn to page 112 if Turn to page 114 if
set) with a 30-second to 90-second rest you're an Apple. you're a Celery. you're an Hourglass. you're a Pear.
between sets.

Keep up the good work in month two of


Part two!

For more information about Caroline Sandy, visit her website, www.carolinesandry.com.
this tailored fitness plan to suit your shape Warm up Cool down
By Caroline Sandry All shapes should warm up After exercise, it’s important to cool down

W
before beginning any exercise programme. and stretch. The cool-down allows the
elcome to the second month of the H&F Do the following before each session. heart rate to come back to normal and the
body shape bootcamp – our fantastic March on the spot swinging your arms for blood to return from the muscles to other
three-month shape-up plan designed to three minutes. Then circle your shoulders vital organs. At the end of your session,
make the most of your body shape, back 10 times, followed by circling the arms walk slowly for five minutes before

PHOTOGRAPHY: iStockphoto.com; Kevin Nixon


whether you’re a rounded apple, a back 10 times – make large circles. Next, performing the following stretches.
womanly pear, straight-up-and-down lift yourself up onto tiptoes and down 10
celery or curvy hourglass. If you managed to stick to the plan from times. Then march lifting your knees Hamstrings
last month, you should already be feeling fitter, toned, more high for one minute, or go for a brisk Quadriceps
energised and on your way to your best body ever! five-minute walk, swinging your arms. Calves
If you didn’t hit all your targets, not to worry – there are Gluteals
still another two months of the challenge to go, so take time Back
this month to give yourself a pat on the back and evaluate

108 Health & Fitness Health & Fitness 109


Month 2

Toners
The H&F Shape-up Challenge 2010

Apple
You always gain weight around
a

your middle – here's how


to rediscover your waist b

L
ast month your plan kicked off with toner exercises for this month are designed
plenty of cardio work and some to add muscle tone to your lower body to
great tummy-flattening exercises. boost your metabolism (the more muscle a b c
By now you should feel stronger in tissue you have, the more calories you burn
your abs and legs and you may feel at rest) and will also tighten and tone your 1. Lunge twist with dumbbell
you could tighten your belt already! mid-section to give you a smaller waist and
Beginners do one set of 10. Intermediates shoulder height (b). In the lunge position, twist
A little tip to train your abdominals is to pull a more balanced silhouette. do two sets of eight. Advanced do two your shoulders and the weight to the right (c).
c
your tummy button in and then fasten a belt One mistake Apples often make is to focus sets of 12. Return to face forward and step back to the
tightly around your waist. As soon as it feels purely on abdominal exercises in their bid to A compound exercise that works legs, butt. start position. Change sides.
2. Single leg stretch
too tight, you will be reminded to draw your slim the mid-section. The problem is that no waist, arms and shoulders.
n Stand tall with feet hip-width apart and Training tip Try to keep your spine in Beginners and intermediates Exhale to straighten and
tummy in, teaching the postural muscles, matter how many ab crunches you do, do one set of 12. Advanced do lower your left leg away
a single dumbbell or medicine ball held in neutral throughout. In the forward position,
which flatten your stomach, to draw in rather unless you burn off the fat which lies over front of you (a). Take a large step forward ensure the front knee doesn't go beyond one set of 15. from you (b).
than bulge outwards. the top, you will never see a difference. Our with your right foot and simultaneously bend your toes. Keep shoulders back and down A lovely Pilates move that n Keep head and shoulders
This month, the focus is on upping the Bodyshape Bootcamp includes the right mix both knees to an approximate right angle as and abdominals gently engaged throughout. works the entire core. lifted and abdominals flat as
Caroline wears: Yamarama Bound For Glory vest, £40 (www.yamarama.com). Ellie Gray Crop leggings, £17 (www.elliegray.com). HAIR & MAKE-UP THROUGHOUT: Claire Portman using Bobbi Brown

you raise the weight in front of you to Avoid rotation if you have any disc issues. n Lie on your back with knees you alternate legs (c).
intensity of your cardio workouts to burn of CV work to reduce your body fat, and
bent and hip-width apart, feet
more calories. Apple shapes store excess resistance exercises to tone up the muscles flat on the floor. Training tip Keep a neutral
fat around the middle of the body, which, that lie beneath. 3. Controlled curls n Exhale and draw your navel spine and flat abdominals
as we established last month, can be a b to your spine as you lift one throughout. Make sure your
dangerous for your health and put you leg at a time until your knees spine stays still as you move
are above your hip and bent to your leg away from your body.
at risk of long term diseases such as
hypertension, type 2 diabetes, coronary SEra terry 90˚ (a). Exhale and flex head
and shoulders up off the floor,
Keep your shoulders away
from your ears, and don’t pull
‘Now I’ve got into a routine, I’ve been to

Caroline wears: Zoca Support vest, £23 (www.zocaactive.com). Casall French Terry pants, £55 (www.casallstore.com). Asics GT-2150 Trainers, £90 (www.asics.co.uk)
artery disease and premature death – reaching your hands forward your leg into your chest with
especially if you have a waist measurement the gym nearly every other day. Daily to touch your right knee. your arms.
of over 35 inches. Being active and activities are easier and my stamina and
performing lots of regular aerobic exercise strength are improving slowly. I’m more
Beginners do one set of 10. Intermediates shoulders up off the floor (a). Exhale to ‘crunch’ a
will burn calories and fat to lower your BMI aware of what and when I’m eating too
doone set of 15. Advanced do one set of 20. forward four times (b). Inhale, then exhale
and slim your silhouette. Your new apple – I’m trying to snack on fruit, not rubbish.’ These are fantastic for flattening the abs. slowly as you go back to the floor. Repeat.
n Lie on your back with your feet flat on the
floor, knees bent and hip-width apart. Place your Training tip Always look through your
fingers behind your ears. Inhale and slightly tuck knees – your body follows the direction of
your chin in. Exhale and gently draw your navel your eyes. Try to keep a neutral spine and b

Apple plan Beginners, unfit or


Beginner/intermediate
exercisers (returning from
Intermediate/advanced
(have trained regularly
to your spine as you curl your head and your abs as flat as possible.

Month two
very overweight a short break or have been for at least a year)
exercising for at least 6 months)
4. Oblique curls
Six three-minute running intervals a b
Walk for 25–30 mins at a brisk pace at Fast walk with jog intervals for 30 with two mins recovery, doing fast
Day 1 level 6, plus oblique curls. mins at level 7–8, plus oblique curls. walk in between at level 7–9
(30 mins total).

5. Side lunge with wood chop


Walk, row or cycle for 25 mins at level Walk, jog, swim or cycle for 30 mins Jog, cycle, cross trainer or row for 30 Beginners do eight each way. simultaneously swing your
Day 3 6, plus apple toners. at level 7, plus apple toners. mins at level 7–8, plus apple toners. Intermediates do 10 each way. weight (axe) diagonally down
Advanced do 12 each way. past your right knee (b). Rise to
This compound exercise works the start position and repeat in
Beginners do six each way. Intermediates do knee (b). Inhale as you go back down. Repeat the
the whole body – arms, legs, both directions.
eight each way. Advanced do 10 each way. reps on one side, then change sides.
waist, back and shoulders.
Swim or cross trainer for 25 mins at Cross trainer, row, swim or cycle for Jog, cross trainer or swim at level The perfect exercise for nipping in the waist.
Day 5 level 6, plus apple toners. 30 mins at level 7, plus apple toners. 7–8, plus apple toners. n Lie on your back with your right ankle over Training tip Use slow, controlled
n Stand with your weight Training tip Beginners
mostly on your left foot (with start with no weight and
your left knee, your left hand behind your head movements (count up for three and down for
your right foot ready to move) progress. Stop briefly at the
and your right arm out on the floor (a). Inhale. three). Don’t pull your head with your hand. Try
holding a weight (dumbbell or beginning and end position,
Choice of 40- minute swim, cross Exhale as you curl your left shoulderblade off the to keep your hips and legs very still and draw
medicine ball) in both hands, rather than swinging back
Choice of 25-minute walk, swim, trainer, cycle or row at level 6–7, Interval session – 30 mins. Jog at floor, bringing your shoulder towards your right your navel to your spine with each movement.
up above your left shoulder, as and forth. Keep your abs tight
Day 7 cycle or row, plus apple toners or plus oblique curls and controlled level 7 with bursts of running at level if holding an axe in preparation throughout. When you’re in
aqua-aerobics class. curls or bodypump/boxercise or 9 for 45–90 seconds. to chop some wood (a). Step the lunge position, make sure
Bikram or Ashtanga yoga class. out to the right and bend your your knee never goes
right leg into a lunge as you forwards beyond your toes.

110 Health & Fitness Health & Fitness 111


Month 2

Toners
The H&F Shape-up Challenge 2010

Celery
1. Ball curls and twist
Beginners do one set of eight. Intermediates do
one set of 10 to 12. Advanced do one set of 15 to 20.
This works the entire core area and challenges
your stability.
n Lie on an exercise ball with your lower back
supported on the ball, and hands behind your head
(a). Keep feet and knees hip-width apart and parallel.
Exhale to slowly curl your head and shoulders up, and
keep your eyes looking forward (b). Inhale as you go
back to the start position, and repeat.
n Twist. Start as above. Exhale to slowly curl head
If you’re ‘straight-up-and-down’, a b c
and shoulders up, peeling one shoulder towards the
follow this programme to create opposite hip (c). Inhale as you go back to the start
position. Exhale as you curl and twist
a fitter, more shapely you alternating sides. Repeat.

C
Training tip Use slow, controlled
movements.The hands support the
elery-shaped women often think with a very high protein diet to build muscles. head but do not assist
they can get away without Here at Bootcamp Bodyshape our plan is to curl-up. Keep your
exercising for years due to their build you feminine curves. We are aiming to elbows wide.
slim builds. If this sounds like give you strength and definition while
you, hopefully you’ll be seeing maintaining your slim silhouette and a b 3. The Dolphin
a
and feeling the results of all your femininity! The cardio portion will up the Beginners do one set of eight reps on
your knees. Intermediates do eight
hard work. We’re aiming to give your body intensity from last month to keep your
reps. Advanced do 10 reps.
more strength and definition, and increase your body on its toes! You should try to vary A challenging exercise that targets
energy and vitality for life. Exercise not only your cardio exercise as much as possible your upper back muscles, plus arms,
makes you look great but, feel great too! to challenge lots of different muscles and shoulders and core.
This month, celeries will be working on to keep things fresh, so if you have a choice n Kneel on your knees and elbows. Wrap
your fingers around each opposite elbow,
building lovely muscles to rev up your of CV machines available, try to swap b then keep your elbows that distance
metabolism and give your body definition. frequently. If you’re not using the gym and apart as you clasp your hands together in
The resistance exercises are using an are training outside, change your running front of you. Raise your hips towards
exercise ball to increase the challenge to tempo and try to find some hills to change ceiling so your body forms an inverted ‘V’
(a). Inhale to rock your body forwards (b)
your core (in the ball chest press, for the muscles you use as hills are great for
so your chin comes over and in front of
example, you’ll be working your bottom building a tight, toned bottom. your hands (c). Exhale to push back to
and core while shaping your chest and starting ‘V’ position and repeat.
arms). Many women are afraid of resistance c
2. Exercise ball squat with frontal raise

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Training tip Keep your abdominals
exercise and weight lifting because they're
worried about building big, manly muscles. Anneke Hak Beginners do one set of 19.
Intermediates do two sets of 10.
ankles) lowering your hips
towards the floor while raising
drawn in throughout, and keep your
scapula down in their neutral ‘V’
However – fear not! It’s much easier for men ’I’ve been using my dad’s running machine
Advanced do three sets of 10. your hands up to shoulder height position. Complete beginners start on
to build bid muscles due to their different a lot and doing the weights exercises four A compound exercise that (b). Exhale and push your body your knees as shown in picture and
hormones and it actually quite hard for times a week. I’ve found the crunches challenges your bottom and back up to a standing position. build up to toes.
women to get bulky. Women body builders hard because I had no stomach muscles, legs, as well as your shoulders
but I do feel my muscles developing. I hope and arms. Training tip Ensure your
will pump seriously heavy weights most days n Place an exercise ball behind knees are above your ankles
of the week and will take supplements along to see a noticeable difference soon!’
you in the small of your back and in the ‘down’ position and don't
lean against the ball with your let your knees roll inwards, a b
feet hip- to shoulder-width apart. or go in front of your toes. Keep
Place your feet about one foot in your abdominals drawn in and
be careful not to arch your back.
Celery plan
front of the ball (a). Inhale to
Beginner/intermediate Intermediate/advanced bend your knees to a right angle, To progress, add resistance by
Beginners, unfit or exercisers (returning from (so your knees are above your holding dumbbells.
(have trained regularly

Month two
very overweight a short break or have been for at least a year)
exercising for at least 6 months)
4. The Pilates Criss Cross
a Beginners do one set of 19. Intermediates do keep stomach flat and spine in neutral) (b). Inhale
Brisk walk with light dumbbells or Brisk walk with jog intervals or stair Run for 30 mins at level 8, plus two sets of 10. Advanced do three sets of 10. as you go back to the centre and exhale to go in
Day 1 on incline for 25 mins at level 6/7. climber or swim 35 min level 6/7. celery toners or step class. This is fabulous for defining the waist and the opposite direction. Repeat 10 slow repetitions
challenging your core. followed by 10 fast, but controlled, repetitions.
n Lie on your back and bring your knees up above
your hips and bent to a right angle. Place your Training tip Try to keep your stomach
Interval session on bike, cross flat throughout, and move in a controlled
Jog, brisk hill walk, cross trainer fingers behind your ears, keeping elbows wide and
Cycle, row or walk/jog at level 6/7 trainer, incline treadmill or walk manor – don’t let your hips rock as you
Day 3 for 30 mins, plus celery toners.
or cycle for 30 mins at level 7, plus
with skipping intervals – three mins
b lift your head from the floor (a). Exhale and peel
celery toners. your left shoulder across towards your right hip as move. Imagine you’re folding your shoulder
moderate/two mins hard for 30 mins. you extend your left leg out (as low as you can – towards the opposite hip.

Swim 30 mins at level 6, plus celery


Day 5 toners from this month and last
Swim, cycle, hike or row for 30 mins Cycle, jog or swim for 40 mins 5. Clam 1 & 2
at level 7, plus celery toners. at level 6/7, plus celery toners.
month. Beginners do eight of each. Intermediates 2. Repeat a further set, this time lifting
do 10 of each. Advanced do 12 of each. both feet from the ground as you open
c This tones and lifts your bottom. your left knee (c). Repeat 1 and 2 on the
Try something new! One hour class Try something new! One hour class 1. Lie on your right side, head on your opposite side.
Repeat day three, or try aqua- – military fitness, combat, bikram -–military fitness, combat, bikram outstretched arm and both knees bent (a).
Day 7 aerobics class or similar. yoga or rollerblading. (If not possible yoga or rollerblading. (If not possible Exhale to open your left knee like a clam shell Training tip Keep the underside of your
repeat day three). repeat day five). keeping hips still (b). waist long and your hips stacked and still.
n Inhale to close. Repeat as many times Keep your shoulders away from your ears
as directed. and your navel gently drawn in. ➤

112 Health & Fitness Health & Fitness 113


Month 2

Hour Toners
The H&F Shape-up Challenge 2010
Love your curves but need to tone
up and lose inches? Follow our
programme designed to help you

glass a

H
a b c d
opefully you're already seeing biggest enemy. So this month, try keeping a
some changes to your shape and food journal (and be brutally honest, 2. Single leg biceps/shoulders
are feeling healthier. The cardio recording every morsel that passes your lips) b Beginners do one set of 10. Exhale and press dumbbells up over
plan will have increased your to see what positive changes you could Intermediates do two sets of 12. head. Reverse movements back step by
fitness and revved up your make. The very action of keeping a food Advanced do three sets of 10 to 12. step. Repeat series for one set on one
1. Half roll back with bicep curls Works the hip and butt while leg, then one set on the other leg. If
metabolism, and you may feel diary often vastly improves your diet as you strengthening the arms and shoulders. three sets are prescribed, perform the
Beginners do one set of 10. pelvis, rolling half way back towards the
your legs are more toned already from the become conscious of the choices you make! Intermediates do one set of 12. floor to work the abs (a). Exhale and draw n Stand on your right leg, keeping your last set with both feet on the floor.
resistance exercises. This month you'll be Another area to think about is your general Advanced doone set of 15. your fists towards your shoulders (b). Inhale hips level, with dumbbells held by your
increasing the intensity and/or duration of your daily activity: do you drive everywhere and This works your core while and slowly control your fists back towards sides, palms facing forwards. Exhale Training tip Try to engage your
giving definition to the upper your thighs. Repeat your arm movements and bring the dumbbells towards your bottom muscles on the standing leg.
cardio work, and mixing up lots of different spend a lot of time sitting on your bottom? If
arms and shoulders. keeping your spine still. shoulders, trying to remain tall and Keep your shoulders back and down
methods of training to target the entire body so, try to leave the car a few times each n Sit up tall with legs slightly bent and a flex steady on one leg. and use slow, controlled movements.
and get those curves back under control! week, or park further away from your band (buy one at www.resistanceband.co. Training tip Keep your navel sucked n Inhale and open your elbows Keep your abdominals gently drawn
Remember your body becomes accustomed to destination and always take the stairs and uk) hooked under your feet. Hold the flex in to your spine throughout. Keep your turning your palms forward (see pic). in throughout.
the exercise that you do, so changing intensity not the lift. These small changes can help band tightly with your palms facing each shoulders away from your ears and your
or type of exercise regularly will keep things you to stay healthy and slim for life. other and your elbows bent by your sides. elbows by your sides. Make sure the
Draw your navel to your spine and tilt your band is tight enough to work the biceps.
fresh and keep your body challenged. The
resistance exercises this month are a mix of a
Pilates and general toning, and will add length
and flexibility and help nip in the waist, flatten

Caroline wears: Yamarama I'm Inspired vest, £40 (www.yamarama.com). Casall French Terry pants, £55 (www.casallstore.com). Asics GT-2150 trainers, £90 (www.asics.co.uk)
the stomach and tone the legs, butt and arms.
There’s a good chance your curves will Bex Davison a b c
become curvier due to lifestyle and diet ‘I’ve lost over half a stone and feel more b
changes in your life, so it’s important you energised. I’m eating chunky soup for
address these issues to prevent future weight lunch and drinking lots of water and notice
gain. A healthy diet is obviously key to a my stomach’s flatter and skin’s clearer.
healthy BMI and bodyshape, and excess I’ve got into a routine now and turned down
sugar and alcohol is often a young women’s a night out with friends to go to the gym!’
3. swimming prone
Stand position
Beginners do six each way. and lift your opposite arm and leg
Intermediates do eight each way. from the floor. Lift your head so it's in
4. Lunge clocks Advanced do 10 each way. line with your spine. Inhale to lower

Hourglass plan Beginners, unfit or


Beginner/intermediate
exercisers (returning from
Intermediate/advanced
(have trained regularly
Beginners do two sets. Intermediates
do three sets. Advanced do four sets.
both knees to an approximate right angle.
Push back to the start position with control.
This targets your deep abdominals
and entire back as well as your
and exhale to lift alternate arm and
leg and repeat.

Month two very overweight A wonderful, challenging leg, hip, and n Take the next step out to one o’clock, hips and bottom.
a short break or have been for at least a year) bottom exercise. This will quickly tone then 2 and then step back to 6. Swap legs n Lie face-down with arms overhead Training tip Keep your head and
exercising for at least 6 months) and legs outstretched and hip-width neck in line with your spine, gently
your entire lower body. and step to 12, 11, 10 and then 6. Each
n Stand tall with feet hip-width apart. ‘round’ above is one set. apart with a slight outward rotation draw your navel to your spine as
Imagine you’re standing in the centre of a (toes pointed and turned out. Inhale you lift off the floor. Try to use your
Brisk walk holding light dumbbells for clock, with 12 ahead of you and 6 behind Training tip When lunging, don't let to prepare, and exhale to lengthen bottom to lift your legs.
Day 1 25 mins, level 6.
Jog for 25 mins at level 7/8. Steady run for 45 mins at level 8. you. Exhale and take a large step forward your front knee go beyond your toes.
with your right leg to 12 o’clock bending Keep shoulders down and abs in.

Row, swim or cross trainer 5. roll-ups


Brisk walk, swim or cycle for 20 mins Cross train, swim or row for 30 mins
Day 3 at level 6, plus hourglass toners. at level 6/7, plus hourglass toners.
for 30 mins at level 7/8, plus
Beginners do one set of six. Intermediates do one set
hourglass toners.
of eight. Advanced do one set of 10.
A wonderful Pilates exercise that targets the mid
section while working on spinal flexibility.
a b
Fast walk with dumbbells or brisk
Run for 30 mins – go fast for one min, n Sit up tall with legs outstretched and arms out in
Cross trainer or rower for 30 mins at uphill walk (or treadmilll or cross
Day 5 level 6/7, plus hourglass toners. trainer) for 35 mins at level 7. Plus
moderate for three mins (level 7/9), front of you (a). Inhale to prepare. Exhale to roll, with
plus lunge clock (see page 113). control, one vertebra at a time down to the floor (b).
hourglass toners. Inhale as you take your arms back overhead (c). Exhale
Brisk walk for 15 mins, plus this to roll slowly back up to sitting position.
Pilates class, bikram yoga class, or
month’s and last month’s hourglass
weights class such as bodypump, Class of your choice – Pilates/ Training tip Draw your pelvic floor muscles up
Day 7 or this month’s plus last month’s Bikram yoga/Spin/pump or boxing.
toners or class of your choice –
and your tummy button in as you move. Beginners c
bikram or Ashtanga yoga, Spin or
hourglass toners. start with knees bent and roll half way to the floor
boxercise. using a flex band for assistance if needed. Keep your
shoulders away from your ears and move slowly. ➤

114 Health & Fitness Health & Fitness 115


Month 2

Toners
The H&F Shape-up Challenge 2010 NEXT MONTH

Pear
We progress your exercise
plan and add in some great new
moves to keep you interested and
motivated, as well as giving you
some useful tips and hints to
a
help you achieve your goals!
Out March 4.
a b

If you tend to put on weight 2. Hip lift


on your hips and thighs Beginners do one set of 10.
and want to tone up, this b
Intermediates do one set of 15.
Advanced do two sets of 10.
programme is for you This is fantastic for your butt and
thighs! Performing this on an exercise

A
ball also targets the core.
n Lie on your back with your feet on the
s mentioned in the first month It’s also important that pears have a seat of a chair (or exercise ball if you
of your plan, it’s important good attitude to their nutrition and avoid
pears work out at the right extreme diets. Many women severely
1. plie squat with frontal raise have one), hands by your sides (a).
Exhale and squeeze your bottom, lifting
intensity (check out the reduce their calorie intake in order to lose Beginners do one set of 10. your bottom to return to start your hips up in the air (b). Inhale to
Intermediates do one set of 12. position as you simultaneously lower half-way back down and continue
fat-burning box on page 107). weight, but with this plan we’re aiming to Advanced do one set of 15. control the weights back down smoothly onto next lift. As you advance,
With four weeks’ regular boost your metabolism so your body burns A great bottom lifter! This n Exhale as you bring your try single leg reps (c).
exercise under your belt, you’ll be stepping up more calories. To do this, you need to build compound exercise works arms up, inhale as you bring
your efforts this month to ensure your body revs muscle tissue, and in order to build muscle hips, thighs, bottom, shoulders them down. Training tip Try to keep your
and arms. tailbone tucked under to ensure you’re
up and burns fat. For best effect, use multi-joint you need a nutritious diet. My advice to a c
n Stand with feet wide apart, Training tip Keep your using your bottom and not your lower
cardio machines at the gym (think cross worried pear is to eat little and often, avoid toes turned out, holding buttocks squeezed throughout, back. You can add 10–20 pulses (small
trainers or rowers) to work the maximum caffeine, alcohol and sugar and ensure you dumbbells in front of you, palms and keep your back straight squeezes in the top position) at the end
number of muscles possible at one time for eat quality protein with each meal and facing down (a). Tighten your and shoulders back and down. of your reps to really tighten your butt!
maximum fat burn. Away from the gym, walk/ some healthy fats. Very low calorie diets buttocks and abdominals as you To progress, add an extra rep
bend your knees out to the sides, (no arms) and hold at the
jog or run and focus on keeping the intensity up. make your body store fat and lower your while simultaneously lifting your bottom position then squeeze a b
This month’s resistance programme metabolic rate in order to prevent arms up in front of you to your bottom to pulse half way
focuses on sculpting your lower body with starvation – the very opposite of what shoulder height (b). Squeeze up and down 10–20 times.
some great leg and butt toners. I’ve seen real we want.
changes with my pear-shaped clients who
regularly perform these exercises – so if time

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allows, don’t be afraid to do the leg and
bottom exercises six times per week. If you’re Holly’s verdict
feeling really energetic, you can also include ‘As a new member of the H&F team, I
the side-leg-lift exercises from last month. jumped at the chance to have a workout
plan and a goal to aim for. I’ve been going c d
The two upper-body exercises are designed
to shape your shoulders and give balance and to the gym before work, and have found
definition, so ensure the weight you’re lifting home workout DVDs are a great way to
is tiring your muscles by the last rep. squeeze in sessions. I’m feeling stronger.’

4. donkey kicks
Apple plan Beginner/intermediate

With thanks to fitness First for supporting the challenge. To find a fitness first gym near you, visit www.fitnessfirst.co.uk
a b
Intermediate/advanced Beginners do eight of each on each leg. still. Perform a full set of reps, then repeat
Beginners, unfit or exercisers (returning from (have trained regularly Intermediates do 10 of each on each leg. with the foot starting at hip height (a smaller

Month two
very overweight a short break or have been for at least a year) 3. Upright row Advanced do 12 to 15 of each on each leg. range of motion).
exercising for at least 6 months) This targets your bottom and the back of the n Kick two Repeat above with a bent knee (c
Beginners do one set of 12. pull the weights up to chest thighs – add in more reps if you dare! and d). Repeat the entire series on your left side.
Intermediates do two sets of 12. height, leading with the elbows n Kick one Start on all fours, and then lower
Advanced do three sets of 12. (b). Inhale as you slowly lower yourself down onto your elbows. Extend your Training tip Keep your spine neutral
Brisk walk for 30 mins at level 6, Brisk walk for three mins, then jog for Run for 25 mins as fast as This is great for giving lovely back to the start position.
Day 1 plus pear toners. two mins for 30 mins at level 7/8. you can. definition on the shoulders
right leg out behind you, keeping hips level and abs drawn in throughout. Keep your
and spine in neutral (a). Exhale as you your lift shoulders away from your ears. Try to
to balance out the body. Training tip use slow, your leg up and inhale to lower your back to engage the muscles in your bottom to
n Stand with feet-hip width smooth movements (never ‘jerk’) just above the floor, keeping everything else create the movement.
apart, legs softly bent and and focus on your posture –
Brisk walk on an incline or cross Cross trainer or rower (jog/walk dumbbells in front of your thighs, shoulders back and down and
Run, cross trainer or row for 35 mins
Day 3 trainer for 25 mins at level 6 or 7, if no gym) at level 7 for 35 mins,
at level 7/8 plus pear toners.
palms facing back (a). Exhale and abdominals gently drawn in. 5. Double leg stretch
plus donkey kicks. plus pear toners. Beginners do arms only. Intermediates do eight to
10 reps. Advanced do 12 to 15 reps.
Fast walk/cross trainer/swim or A great exercise for the core: abs, waist and hips.
Cross trainer or run for five sets of n Start with your knees above your hips, head and shoulders
Brisk walk, cross trainer or rower for row for 30 mins at level 7 with
Day 5 25 mins at level 6, plus pear toners. three or four hard intervals at level
three mins moderate, then two mins a b c flexed up off the floor, hands gently touching your outer
hard, at level 7 to 9, plus pear toners. calves and look through your knees. Exhale and reach your
8/9 ,plus pear toners. arms back overhead as you straighten your legs and lower
slightly towards the floor. Inhale and circle your arms back as
Long, steady session – run, row or you return your knees back to start position. Repeat.
Swim or walk at a moderate pace Repeat day two or choose an
swim for up to an hour at level 6 to 7,
Day 7 (level 5/6) for 45–60 mins or do an Ashtanga yoga, bodypump or
or do an Ashtanga yoga, boxercise Training tip Only straighten/lower legs if you can keep
aerobic or boxing class. boxercise class.
or military-fitness type class. your spine in neutral (neither flat nor arched). Beginners
keep knees still and move arms only. Keep your eyeline
forward and your shoulders away from your ears. n

116 Health & Fitness Health & Fitness 117

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