Tone up with this super fitness boost.
BY ZAC TAYLOR
Zac's workout is great for toning up, losing weight and improving all-round
Keep the weights challenging in the upper body blast by lifting heavy but
maintaining good technique and making every second count when it comes to
the leg exercises.
If you want to really push yourself, give both a go in one session and you’ll
definitely know you’ve been to the gym. It’s the intensity of the workout
that gets results. Make sure you have warmed up before starting.
Steady run or cycle on gym bike for ten minutes.
Upper body blast
(3 x 8 – 12 reps)
Chest press (Swiss ball): Lie on your back on a Swiss ball, keeping
your body in a straight line from knees to shoulders.
Press the dumbbells in each hand, keeping your palms forward until your arms
are extending straight above your chest. Pause, then lower until the
dumbbells are at the side of your chest. Pause, repeat.
One arm row: With one hand and one knee on the bench, let the weight
hang down from your shoulder. Look down, keep your back flat and your palms
facing in. Lift the dumbbell up so your arm is parallel to your body.
Short pause, then straighten. Keep repeating until it’s time to change arms.
Upright row: Take an overhand grip on a barbell with your hands
Pull the bar up to your chin, keeping the bar close to your body and bring
your elbows up to your shoulders. Hold for a second then straighten arms to
the start. Repeat.
Push-ups (Swiss ball): In a push-up position with your arms straight
and your feet or shins on the ball.
Aim for a good range of movement, hitting your chest to the floor. Repeat.
Tricep overhead extension: Start with lying on the bench with the bar
extended above your chest.
Keeping your elbows stationary, bend your elbows so that the bar comes down
just short of your forehead, then extend back to the starting position.
(3 x 45 seconds per exercise. 45 seconds rest between exercises)
Prison squat: Stand with your hands behind your head, elbows back and
Keep your head up then bend at the hips and the knees to lower yourself until
your thighs are parallel with the floor. Pause, then move back up to the
starting position. Keep your back straight and core engaged throughout the
Reverse lunge: Start with your feet shoulder-width apart, with your
toes pointing forward. Take a big step back with your right leg until your
thigh is parallel to the floor.
Keep your upper body upright. Pause, then position back to the start and
repeat with the other leg. Keep alternating.
Burpees: Start in a squat position with your hands on the floor. Kick
your feet back in a press-up position, quickly return back to a squat
position, then jump up as high as possible. Keep repeating as fast as
Jump squats: Stand with your feet shoulder-width apart, then lower into
a squat position. Then jump up as fast as you can so your feet leave the
ground, aiming to get as high as possible.
When landing, drop back into a squat position and keep repeating.
Take time to stretch all the body.
TIP OF THE WEEK
Zac works in SE1 and operates out of Fitness For Everbody at London Bridge very close to the Shard. He specialises in weight loss, muscle building, HIIT, Training for Triathlons, Marathons, Tough Mudder and Iron man challenges.