There are so many fitness fads and so many different diets out there that it is hard to know what to choose. You can get fit in so many different ways, using so many different modes of training – that is the beauty of exercise – it is so varied! As you may know I am a fan of having some form of weight training as part of a fitness programme for several reasons (see my other blogs). I want to show you a great but simple way of training with weights. If you ask a personal trainer to write you a programme, you may be given a list of 10-12 exercises to do over a period of an hour or so in the gym. To get through these exercises, you have to rush through each one, keeping the weight low, as there’s not much time to rest. Sometimes the exercises are so easy that you hardly break a sweat, and other times you find yourself working a small muscle in your arm that you never even knew existed. You rightly begin to wonder if this will really burn the fat off your bum and thighs.
So, I want to offer you a simple but extremely effective programme that, if you follow for 6 weeks, you will see a complete transformation to your body! These 4 exercises will burn the fat and tone you up in all the right areas. I haven’t just chosen any 4 exercises, or even my favourite 4 exercises. I have chosen 4 exercises that will give you the perfect balance of a full-body work out. These 4 exercises encompass the upper body and lower body, pushing and pulling, all of which compliment each other. In addition to this, you are effectively working your core without doing any direct abs work.
This blog is Part 1 of a series in which I will explain everything about this programme! I will give you tips on technique, so that the exercises are executed correctly, as well as justification on why these exercises work so well, and how this simple system can transform your shape. By the way, don’t wait until you have read all the parts before getting started. Why wait? Start today. Start now!
Exercise #1 – The Lunge
Begin standing upright, feet together, holding a dumbbell in each hand and head facing forwards. Take a step forwards of about 80-100cm, and then lower yourself keeping the knee of the front foot over the ankle. Make sure your upper body is upright, shoulders back, your head facing forwards and your core is engaged, not soft. Go as far down until your back knee almost touches the ground. Then, push upwards and back with the front foot and return to the upright, standing position. Repeat this 10 times! I’ve done it today!
The lunge predominantly works your quads, hamstrings and glutes (bum!) in a really effective way. In addition to this, by engaging your trunk area and maintaining and upright posture throughout the movement, you are giving your core a blast at the same time!
I hope you enjoy this and I’m looking forward to sharing the next part really soon!