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Health: BOOT CAMP EXERCISE.

Bottom line: you're going to sweat. Each day, you'll be doing 45 minutes of cardio, plus 15 minutes toning or 45 minutes sculpting. Yes, it's a lot to ask, but it's only two weeks and the results will be well worth it...

Day one:

Cardio Sculpt, 45 mins; Cardio, 45 mins

Day two:

Abs/core, 15 mins; Cardio: 45 mins

Day three:

Cardio Sculpt, 45 mins; Cardio, 45 mins

Day four:

Legs/bum, 15 mins; Cardio: 45 mins

(then repeat for the rest of the fortnight)

Work-out 1: Cardio Every day, do 45 minutes of cardio to burn calories and condition your heart. You can do whatever you like as long as you are working hard - heart beating fast and sweating! Taking a stroll or mindlessly pedalling away on an exercise bike won't cut it. You can combine different cardio exercises as long as they add up to 45 minutes. For best results, interval- train, i.e. push yourself hard for several minutes, slow down for a minute then up the pace again.

Rowing machine If you're doing it right, you'll feel a burn in the lower part of your butt. Remember to keep your abs tight.

Stepper Stick your bum out as you climb to focus on your hips and bottom. If you're co-ordinated, you can pump hand-weights as you climb to work your upper body too.

Cross-trainer Put more weight in your heels and stick your butt out for the best work-out - it'll also avoid bulking up thighs.

Skipping rope If you can't skip continuously, alternate push-ups, squat thrusts and jumping jacks in between 5-minute skipping sets.

Running Keep changing your pace and the gradient to challenge your body. Don't forget to include some sprints.

Work-out 2: Cardio sculpt

Do this every other day to sculpt muscles while burning up calories. You can do this at home, but you'll need hand-weights, a stability ball and a medicine ball. Boots Gym Ball, pounds 10; Reebok 2kg Hand Weights, pounds 16.99; and Medicine Ball, pounds 19.99

Key moves: Jumping jacks with lateral raises (above) Stand with your feet hip distance apart. Hold a 2kg/2-3lb dumbell in each hand, palms facing in, arms by sides. Jump your feet out wide, at the same time bringing your arms out to shoulder height. Jump back to start position. Repeat 20-30 times.

Reverse lunge with front kick (below) Stand with feet shoulder-width apart. Take a large step backwards with your right foot and lower your body until both legs are bent at right angles. Now lift your right foot, bringing your knee in towards your stomach, then launch a front kick straight in front of you. Do 15 reps with the right leg and 15 with the left.

Ball bench dips (below) Sit on the floor and place your heels on top of the stability ball. Place your palms on the floor behind your hips, fingers facing forward. Press your body weight into your palms as you extend your elbows and lift your bum off the floor. Bend your elbows as you lower your bum towards the floor again (but without it touching). Repeat 20-30 times.

Work-outs 3 & 4: Legs, tums and bums

These are two 15-minute toning sessions to sculpt, strengthen and shrink specific trouble spots. The moves were custom-created for David's star clients who complained that their tums, legs and bums were their biggest problem areas.

Key moves: Handoff (above) Lie on your back with a stability ball between your shins. Extend your arms over your head and your legs to the ceiling, with knees slightly bent. Curl your tailbone up, reaching forward with your arms to meet the ball. Take the ball from your legs into your hands, then lower the ball overhead until it touches the floor. Then reverse all the moves, switching the ball from arms to legs 10-15 times.

Leg lift (left) Lie on your right side with legs extended and feet flexed forward, propping up your head with your right hand. Hold a medicine ball against your left thigh with your left hand. Raise your left leg, keeping feet flexed. Repeat 15-20 times then switch.
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Title Annotation:Features
Publication:Sunday Mirror (London, England)
Date:Oct 31, 2004
Words:691
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