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Exercises

These are the exercises you will use during your 12-week programme. Read through them and make sure you are comfortable with them as poor technique will lead to wasted effort and injury. Those marked as challenge exercises are the ones you will use in your Complete Body Workout challenge at the end of 12 weeks (see page 4). The description of each exercise is the preferred method but at the end there are ‘High’, ‘Medium’ and ‘Low’ intensity options for each. So, for example, if you struggle with a full press-up try a press-up on a step (medium intensity). If you still struggle then try a press-up against a wall (low intensity). You will slowly build strength so you can return to the full press-up.

UPPER BODY

Press-ups – challenge exercise (see pages 18, 93). Works: pecs, triceps, shoulders. Start with your hands just wider than your shoulders and then lower your chest down to the floor until there is a fist-size distance between your chest and the floor. Slowly push back to the starting position. Your body should remain in a straight line – pay particular attention to the shape of your back. Keep your hips in line and then concentrate on bringing your chest down as this will keep your body straight. High: hands on floor. Medium: hands on step. Low: hands on wall.

Back raises Works: lower back. Lie flat on your stomach, facing down, with your arms pointing away from your body (like a plane) with palms down but thumbs slightly turned up. Raise your upper body and legs off the floor so you are balanced on your pelvis. Keep your abs gently pulled in and your bum muscles gently squeezed as this will support your back. Movement up and down should be slow and controlled. High: arms out in front with your fingertips reaching out. Medium: hands by your side with your palms pointing to ceiling. Low: hands under shoulders.

Tricep dips (see page 27). Works: triceps. Facing away, start with your hands on a bench or step and positioned just wider than your thighs. Keep your backside close to the bench and, bending from the elbows, lower your body down towards the floor, before slowly pushing back up. Keep your shoulders pulled down all the time. At the bottom of the dip your elbows should go to a right angle and your wrists should stay in line. High: legs straight. Medium: legs bent. Low: sitting on floor.

LOWER BODY

Wall sit – challenge exercise (see page 84). Works: quads, glutes, hamstrings and calves. Lean against a wall and lower your body until your legs are at right angles to the floor. Keep your back straight and your abs tight, allowing your legs to take the weight. If it is uncomfortable on your back use a towel or an exercise ball (although this requires a bit more balance). High: legs at right angles to the floor. Medium and low: don’t go as low.

Sit-ups – challenge exercise (see pages 52, 116) Works: abs. Lie on your back with your feet flat on the floor and your knees bent. Lightly support your head with your hands but do not pull your neck. Using your abs lift up your upper body so your shoulder blades come off the floor to about 45 degrees. Lift through your upper body and not your neck. The key is getting your shoulder blades off the floor with your eyeline looking through your knees at the highest point. To get the best results keep pulling your belly button gently back towards your spine. High: pull up to 45 degrees. Medium and low: don’t pull up as high.

Front plank – challenge exercise (see pages 34, 103). Works: abs and lower back. To get into position place your forearms flat on the floor with your elbows just behind your shoulder alignment and your legs stretched out in a press-up position. There should be a flat line between the crown of your head, hips and heels. Back alignment is crucial and you should maintain the natural curve of your spine by keeping your pelvis centred. Pushing your weight back into your heels can really lengthen your spine. High: press-up position. Medium: leaning on elbows. Low: knees on floor.

Side plank (see page 74). Works: Side abs, abs and lower back. To get into position place one hand on the floor with your elbow in a direct line under your shoulder. Your hips should be stacked one on top of the other. Then lift up as if you are drawing away from a flame until your body is diagonal to the floor. As with the front plank the key is body alignment. Your back must maintain its natural curve – lengthen your legs as this will help to keep your back long. High: Balance on feet and one hand. Low: Balance on knees (you’ll have to put them at right angles).

Static lunges (see pages 47, 124). Works: quads, glutes, hamstrings and calves. With feet hip-width apart, keep your knees soft and body tall, then take a long step back, keeping your back heel off the floor. Lower your back knee down to the floor and keep your front knee in line with your middle toe. You need to keep your weight pressing through your front heel without allowing your front knee to travel forwards. Keep your pelvis gently tucked under your body. Keeping your legs in this split position raise your body so your front knee straightens, then repeat. The movement should be up and down. High: knee to floor. Medium and low: don’t go as low.

Stepping alternate lunges (see page 129). Works: quads, glutes, hamstrings and calves. As with static lunge except you return your back leg to the starting position and repeat exercise with alternate legs rather than staying in the split position. High: back knee to floor. Medium and low: don’t go as low.

CORE

Upper abdominal curls (see page 120). Works: upper abs. Lie flat on your back with your arms by your side, knees bent, inner thighs squeezing together and feet flat on floor. Roll you head and shoulders up and at the same time raise your arms so your hands are at hip height but your arms remain parallel to the floor. The key is to keep your stomach in the same position (as if you are balancing a cup of water on it). High: thumbs crossing above head reaching to wall behind, keeping your arms in line with your ears as you curl up. Medium: fingertips lightly supporting your head. Low: fingertips on your thighs and reaching to your knees as you curl up.

Squats (see page 114). Works: quads, glutes, hamstrings, lower back and calves. Keep your knees soft and gently squeeze your abs and bum. Tip your hips back as if you are sitting back in a chair, then go down until your legs are parallel to the floor. Push back up to the start position. Keep all your weight driving through your heels as this will maximize the workload in your glutes and hamstrings. Make sure your back stays long and keep your knees over your middle toes. If you struggle to balance, place your hand on something like a wall or table but do not let it take any weight. High: lower legs till they are parallel to floor. Medium and low: don’t go as low.

CARDIO

Step-ups – challenge exercise (see page 68). Works: quads, glutes, hamstrings and calves. Stand about 30 cm (12 inches) away from a step or bench. Step one foot up before bringing your other leg up, always keeping your foot and knee at a right angle. When stepping onto the bench with your first leg carefully put your heel down. This will keep your body secure on the bench and activate the correct muscles. Always keep your body straight and tall. Avoid the temptation to lean forward from your hips. High: Hold weights. Medium and low: use a lower step.

Jumping jacks (see page 83). Think classic army movie exercise. Start with legs together and arms by your side. Take a small jump straight up and as you do move you legs apart (they should land apart) and at the same time swing your arms up above your head into a clap. Take another small jump and return arms and legs to their starting position. High: swing arms to a clap. Medium and low: tap arms on side rather than above your head.

Plus… Jog with knees up • Walk • Walk up and down stairs

Notes: Exercises to ‘max’ means you should do the most you can do until you feel poor technique occurring due to fatigue.

• Exercises with weights can be done with dumbbells, bottles of water, resistance bands, cans of food, or anything else heavy you can hold.

• The programme gets progressively harder and some exercises (eg. plank) are very challenging. If you feel light-headed or sick during or immediately after the exercise then choose another exercise from the programme that works that part of the body.

• Intensity levels on cardio exercises should be done at a maximum of 80 per cent effort. Don’t go flat out.

• Rest between exercise should be between 30 secs and 1 min, except test days where you should allow 2 mins between exercises for a better recovery.