Four weeks to fabulous

Not possible? It is, with heptathlete Louise Hazels

handy step-by-step guide. (Step one: get o the sofa)
Photographs by Sophia Evans

WEEK 1 WEEK 2 WEEK 3 WEEK 4

10-minute workouts
Monday Complete the
Gym1routine (see
overleaf), doing each
exercise for 30seconds
atatime.
Tuesday Do 10
minutes of continuous
cardio exercise at 50%
intensity (ie, half as
hard as you could).
This could be jogging,
swimming, cycling or
cross-training. Slowly
ease yourself into the
session. Then
complete the core
workout (see page 11).
Wednesday Restday.
Thursday Complete
the Gym 2 routine (see
overleaf), doing each
exercise for
30seconds at a
time.
Friday
Choose your
cardio exercise and do
30 seconds almost as
hard as you can (90%
intensity), followed by
a minute standing still
to recover. Repeat
thiseight times. Then
complete the core
workout.
Saturday Follow my
stretch routine (page
10) or do a yoga or
Pilates class.
Sunday Rest day.
W
five m arm up w
in
raisinutes of pul
(cross g acti
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mach
and s ine, treadowing
ome
to loo stretchin l)
se n u
20-minute workouts 30-minute workouts 40-minute workouts
Monday Complete Monday Complete Monday Complete
the Gym1 routine (see the Gym 1 routine (see the Gym 1 routine (see
overleaf), doing each overleaf), doing each overleaf), doing each
exercise for 30seconds exercise for 30 seconds exercise for 30 seconds
at a time. Repeat once at a time. Repeat a total at a time. Repeat a total
more. of three times. of four times.
Tuesday Do 20 Tuesday Do 30 Tuesday Do 40
minutes of continuous minutes of continuous minutes of continuous
cardio exercise at 50% cardio exercise at If you miss cardio exercise at
intensity (ie, half as 50% intensity (ie, a day, do not 50% intensity (ie,
hard as you could). half as hard as double up; half as hard as
This could be jogging, you could). This you could). This
swimming, cycling could be jogging,
just move on could be jogging,
or cross-training. swimming, cycling to the swimming, cycling
Slowly ease yourself or cross-training. following day or cross-training.
into the session. Then Slowly ease yourself Slowly ease yourself
complete thecore into the session. Then into the session. Then
workout (seepage 11). complete the core complete the core
Wednesday Rest day. workout (page 11). workout (see page 11).
Thursday Complete Wednesday Rest day. Wednesday Rest day.
the Gym 2 Thursday Complete Thursday Complete
routine (see the Gym 2 routine (see the Gym 2 routine (see
overleaf), overleaf) three times, overleaf), doing each
doing each doing each exercise for exercise for 30 seconds
exercise for 30 seconds at a time. at a time. Repeat a total
30 seconds at Friday Choose your of four times.
a time. Repeat cardio exercise and Friday Choose your
once more. do 30 seconds almost cardio exercise and
Friday as hard as you can do 30 seconds almost
Choose your (90%), followed by a as hard as you can
cardio exercise and minute standing still to (90%), followed by a
do 30 seconds almost recover. Repeat this12 minute standing still to
as hard as you can times. Then complete recover. Repeat this 10
(90%), followed by a the core workout. times. Then complete
minute standing still to Saturday Follow the core workout.
recover. Repeat this10 my stretch routine Saturday Follow
times. Then complete (page10) or do a yoga my stretch routine
the core workout. orPilates class. (page10) or do a yoga
Saturday Follow my Sunday Rest day. orPilates class.
stretch routine (page Sunday Rest day.
10) or do a yoga or
Pilates class.
Sunday Rest day.
ith
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 Gym 1 Gym 2
Aim to perform each exercise for 30 seconds, with no rest between moves. Then take one minute to recover before repeating Aim to perform each exercise for 30 seconds, with no rest between moves. Then take one minute to recover before repeating

2 Toe taps
2 Toe taps Keeping your body
1 Bicycle crunch Keeping your body 1 Dead bugs upright, drive your arms
Lie on your back with upright, drive your arms Lie on your back with in a running motion,
knees bent to 90 degrees in a running motion, knees bent to 90 degrees, while lifting one leg
and hands by your ears. while lifting one leg arms up. Slowly lower left at a time, knee bent.
Slowly extend left heel at atime, knee bent. heel towards floor while Gentlytap each foot
towards the floor while Gentlytap each foot extending right arm over on the top of astep.
reaching left elbow onthe top of a step. head. Slowly return to Repeat,alternating as
across to right knee. Repeat, alternating as starting position and fast as you can.
Repeat on opposite side. fast as you can. repeat on the other side.

4 Inchworm
From a standing position,
3 Jump squats bend over so your hands
4 Back squat Stand with feet slightly are on the floor in front
3 Mountain climber Stand with feet slightly wider than shoulder- of you (bend your knees
Starting in plank position, wider than shoulder- width apart, toes if youneedto). Slowly
lift left toe o floor, bring width apart, and straight. pointing forwards. Lower inch hands forward one
left knee towards chest Lower hips and bend hips and bend knees to by one until you can go
and gently tap floor with knees to 90 degrees, 90degrees, with chest no farther. Then inch
toe. Return to plank and keeping chest upright. upright. Jumpup in the them closer to your
repeat on right. Alternate Pause, then return air,land gently on both body until youre back
as fast as you can. tostanding position. feetand repeat. instarting position.
Repeat toe taps, Repeat toe taps, Repeat toe taps, Repeat toe taps,
asbefore. asbefore. asbefore. asbefore.
MAKEUP: MIRA H AT FACEPRO.CO.UK USING LANCME. THANKS TO BETTER.ORG.UK FOR THE REEBOK STEP

6 Burpees
6 Forward lunge 5 Modified press-up Crouch in atuck position
5 Plank spiderman With hands on hips, step In a kneeling push-up with hands on the floor.
Start in plank position, forward on to your left position, make sure you Extend legs out into
but with arms bent. foot (about 1m in front of keep head, neck and back aplank, balancing weight
Lift your left toe and you). Slowly bend knees in a straight line. Slowly on palms and toes.
raise your left knee out to 90 degrees to lower bend elbows until your Return to tuck position
towards your left elbow. your hips. Push through chest touches the floor. before driving through
Repeat on the right side, your heel to return Pause before pushing up toes and jumping up.
then alternate sides in tostarting position. to starting position. Do Repeat as many
acontrolled motion. Repeat on right side. not stick your bum out. timesas you can.
Repeat toe taps, Repeat toe taps, Repeat toe taps, Repeat toe taps,
asbefore. asbefore. asbefore. asbefore.

7 9 January 2016 | The Guardian Weekend The Guardian Weekend | 9 January 2016 8
Stretch Core
Hold each position for 30 seconds before moving on to the next.
the sequence three times, breathing steadily throughout and exhaling deeply as you move between stretches Then rest for one minute. Aim to complete the set three times

20 seconds
2 Shoulders
Stand in a relaxed 1 Front plank
1 Neck position with feet Start by lying face down.
Stand in a relaxed shoulder-width apart. Raise your body on to toes
position. Ease your head Put one arm out straight and forearms, keeping
down towards one side, and pull it across your back, neck and head in
body with the other
down gently. Repeat on hand. Repeat on the body should be in a straight
the other side. other side. line. Engage your core.

2 Side plank
3 Overhead triceps 4 Calf When in plank position,
Stand in a relaxed Step forward into rotate on to one side,
position. Raise one arm, holding your weight on
elbow bent, with your back leg straight. Press one forearm, with legs
hand facing down your against a wall to deepen straight and feet stacked
back. Use your other the stretch. on top of each other.
hand to stretch your Lift the other arm. Push
tricep. Repeat on the your hip to the ceiling to
other side. maintain alignment.

6 Hamstring
Sit on the floor and put
5 Butterfly one leg straight out in
Sit on the floor and bend front of you, with the
both knees, keeping other leg bent. Lean
feet together and back forward and reach as far
straight. Use your elbows as you can. Repeat on the 3 Front plank
to deepen the stretch. other side. As above. Squeeze your
core muscles to maintain
the position.

7 Lower back 8 Glute stretch

Lie on your back with Lie on your back with your
legs out straight. Raise knees bent. Put your right
one knee, pulling it foot on to your left knee,
towards your chest. so that your knee is out to
Hold, then repeat with one side. Pull your left leg
the other leg. in towards you. Hold, then
repeat on the other side.

4 Side plank
As above, on other side.
9 Cat stretch 10 Cobra Control your breathing.
Start on all fours, looking Lie face down with arms
straight ahead. Sink your bent on the ground.
spine and stick out your
bottom, arching your back. your torso and gently
Then invert the stretch, arch your back.
curving your back, Louise Hazels exclusive video series
with your head
lowered. Follow our workout with 13 videos at theguardian.com/video, including Louise
Hazels stretch routine and the best technique for every move. Leggings, from the
Louise Hazel x BAA range, available from baaclothing.com from next month.

9 9 January 2016 | The Guardian Weekend The Guardian Weekend | 9 January 2016 10