Tone up with this fitness boost,

Tone up with this super fitness boost.


Zac's workout is great for toning up, losing weight and improving all-round fitness levels.

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 shoulder-width apart.

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. Repeat.


Legs blast

(3 x 45 seconds per exercise. 45 seconds rest between exercises)

Prison squat: Stand with your hands behind your head, elbows back and back straight.

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 move.

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 possible.

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.


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.

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