Wellbeing Plus have teamed up with New You Boot Camp to bring you this two week shape up, the ideal plan to help you drop a dress size in a two week structured fitness plan and achieve your body goals – no matter what shape and size you are!
The workout combines cardiovascular and strength exercises within the same workout to help maximise fat burning and tone up the whole body while targeting your own specific problem areas.
The plan consists of four combined 45 minute workouts per week. Each of these sessions is made up of a 5 minute warm up, 20minutes of cardio training, a 15 minute strength circuit, and a 5 minute cool down. It needs to completed on four different days (ideally with a rest and recovery day in-between each session).
Before you start – Identify your problem area:
While this plan is designed to help you tone – up your whole body, the work out can be tailored to help you achieve your own specific goals and target your problem areas.
Step one is to identify the area which you tend to store the most excess fat on your body:
- TOP HEAVY
Chose this option is you specifically want to tone up your arms and chest.
- MIDDLE HEAVY
A good choice if you have a tendency to store excess weight around your stomach or you have an apple body shape.
- BOTTOM HEAVY
This is a suitable if you are bottom heavy and want to target you bottom and thighs.
STEP 1
Choose Your Warm-Up/cool Down
(5 Min Each)
Warming up and cooling down are essential parts of any exercise session. Warming up allows the body to prepare for exercise by increasing blood flow to the muscles allowing them to loosen up.
This can help to maximise the benefits of exercise and prevent injury.
STEP 2
Chose Your Cardio
(20 Min Each)
The cardiovascular component of your workout is designed to improve the capacity and function of your cardiovascular system, help you burn fat and maximise the fat burning potential of the strength workouts. I t is important that you chose a level of exercise that you can complete comfortably, but will also challenge you in order to improve your cardiovascular fitness. If you have a heart rate monitor you should try and maintain a level of approximately 70% maximum heart rate during this part of the training.
If you would like to know more about Step, Skip or Jump, please visit:
http://wellbeingplusmag.uk.com/2014spring-nw/#77/z
STEP 3.
Match with Corresponding Strength Workout
(3sets of 15 repititions)
After you have completed each of the four cardio work outs for the week make sure you grab a quick drink of water then you straight into the corresponging strength work-out for that day.
This way the heart rate will still be raised during these sessions, maximising you fat burning potential.
Each of the strength training sessions will target a specific muscle group and will consist of 5 exercises that each need to be performed 15 times.
Once you have completed all five exercises , repeat twice so that you have done each set of exercises for three times in total.
DAY 1
Workout 1
UPPER BODY
Press-ups
Place your hands underneath you shoulders with fingers facing forward, and knees and fleet resting on the floor. You need to make a box shape with your arms, torso and thighs. Bent at your chest down towards the floor. Return to the start position and repeat. Ensure your back is straight at all times throughout.
If you would like to see more about Tricep dips, Shoulder Press, Biceps curls, Upright row, please visit :
http://wellbeingplusmag.uk.com/2014spring-nw/#78/z
DAY 2
Workout 2
ABDOMINALS AND BACK
Raised leg crunch
Lie on your back and extend your legs straight up in the air with your heels facing the ceiling. Raise your hands to behind your neck for support (make sure that you don’t pull on the back of the neck). Contract the stomach muscles to lift the shoulder blades to lift your chest towards to your feet. Return to the start position and repeat.
If you would like to know more about Left Oblique Curl, Right Oblique Curl, Reverse Curl, Back Extensions, please visit: http://wellbeingplusmag.uk.com/2014spring-nw/#78/z
DAY3
WORKOUT 3
LOWER BODY
Squats
Stand with your feet hip width apart and your hands on you hips. Look straight ahead and keeping you back straight bend at your knees as if you were going to sit back in a chair. Keep your heel on the floor. Aim to get your thighs parallel to the ground. Straighten the legs to the ground. Straighten the legs and raise your body to the start position and repeat.
If you would like to know more about Left Leg Step Lunge, right Leg Step Lunge, Left Leg Extension, Right Leg Extension please visit : http://wellbeingplusmag.uk.com/2014spring-nw/#79/z
DAY 4
Repeat the session which corresponds with your problem area in order to target your toning.
So now you have a fantastic workout to get you ready for Spring, look out for the Summer edition where New You Boot Camp bring you a new workout that you will find easy to fit into your busy lives, so no excuses!*
If you are interested In attending a boot camp, find out more information at http://newyoubootcamp.com
To help you stick to your fitness plan we have copies of the New You Boot Camp Change the way you eat, think and exercise for life to giveaway.
For your chance to win the New You Boot Camp book visit: http://www.wellbeingplus.uk.com/#!competitions/c1fys
