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THE WINTER WORKOUT

7th December 2015

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How to keep the pounds off this Christmas…

We all know that Christmas is the time for pure, unadulterated indulgence. When regular rules fly out of the window and suddenly it’s acceptable to eat chocolate for breakfast, it’s easy to let your workout routine slide.

Which is why we called upon ELEMIS expert and in demand Freedom2Train trainer, Steve Mellor, to create a quick-fire workout to help counteract all those extra calories and keep us in check. And the solution, apparently, lies in Body Composition Training:

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'Resistance training is a great way to make long-lasting change to your fitness and physique. Lots of women jump into HIIT (high intensity interval training) workouts without first establishing a base of aerobic fitness and muscular endurance, resulting in added stress on the body and ultimately, failure to achieve your goals. This workout is great for both creating that fitness base – and fast-tracking weight loss this holiday season,’

Work through the exercises below like so:

 A1, rest; A2, rest; A1, rest; A2, rest; A1, rest; A2, rest. Then B1, rest; B2, rest; and so on.

Tempo: Moving with a tempo is key for each of these exercises. For each movement, take 3 seconds to lower your body/weight to the ground (according to which movement it is), then pause 1 second at the bottom of the movement, then push/pull as fast as you can (again according to the movement), then pause 1 second at the top of the movement. Repeat.

A1. Bulgarian Split Squat:

  •         12-15 reps
  •         2-3 sets
  •         Rest 60 seconds between legs.

Top tip: Start with no weights and then gradually build up.

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A2. Push ups:

  •         12-15 reps
  •         2-3 sets
  •         Rest 60 seconds.
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Top tip: Squeeze your legs, bum and core as you lower down, touch the chest to the floor and push up keeping both arms close to the body to work the tricep.

B1. Step-up:

  •         12-15 reps each leg
  •         2-3 sets
  •         Rest 60 seconds between legs.
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Top tip: Do 12-15 reps on your weaker leg then rest 60 seconds and repeat on your stronger leg. Try without weights and then gradually add weights, as you get stronger. Make sure you push through the heel as you stand up.

B2. Single Arm Row:

  •         12-15 reps
  •         2-3 sets
  •         Rest 60 seconds between arms.
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Top tip:  Start with a weight that gets very tough in the last 4 reps. Pull the weight all the way up into the body.

C1. Walking Lunge:

  •         20 reps
  •         2-3 sets
  •         Rest 60 seconds.

Top tip: Try without weights and then gradually add weights, as you get stronger. Make sure you push through your front heel as you stand up.

C2. Shoulder Press:

  •         12-15 reps
  •         2-3 sets
  •         Rest 60 seconds.

Top tip: Start with a weight that gets very tough in the last 4 reps. Make sure you straighten the arms at the top and squeeze your bum and core throughout.

D1. Side Plank:

  •         20-40 seconds each side
  •         2-3 sets
  •         Rest 30 seconds each side.
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D2. Plank:

  •         30-60 seconds
  •         2-3 sets
  •         Rest 60 seconds.
PLANK

Now ease those muscles with these high performance body wonder workers…

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