Read
part two of Matt Roberts's beach body workout
What makes someone look fabulous in a bikini? Contrary to popular belief, it
is not about having thighs as skinny as Twiglets, or a model dress size.
Rather, it is about being confident and toned, whether you are slightly
overweight or not. Flabby skin is never a good look – even on those with
Nicole Richie’s proportions. With that in mind, the pre-beach programme I
have created is not about drastic weight loss (although you will shed some
weight by following Natalie Savona’s healthy-eating plan), but about toning,
so that you are brimming with confidence in time to flaunt your body on
holiday.
Achieving a toned figure quickly is tough, but it can be done if you put in
the effort. Using the principle “work hard, play hard”, this workout will
whip you into shape in two weeks. Week one is all about hard work: it will
challenge your body, and you should feel the burn by the end. The aim is to
provide a base, so that you can build on your body’s new capabilities next
week, when the aim will be to play hard, and to make you fitter, healthier,
happier and, most important, ready to get out and wear your bikini with
pride.
WEEK ONE: WORK HARD
This week, I want you to do four one-hour workouts: half an hour of running,
cycling, walking or swimming, and half an hour of resistance exercises. By
frequently varying the type of exercise you are doing, you will constantly
surprise and test your body, and you will burn more calories as a result.
The exercises will test the main muscle groups, including the quadriceps
(front of thighs), hamstrings (back of thighs), pectorals (chest) and the
back muscles. Those muscles burn the most calories, so you should see the
biggest possible changes. Do not be tempted to skip a session, or give less
than 100% effort during each workout, as that would seriously affect the
results.
Monday Rest
Tuesday Cycle for 30 minutes at a fast pace. Resistance session
Wednesday Rest
Thursday Run for 30 minutes at a medium pace. Resistance session
Friday Rest
Saturday Swim for 30 minutes at a medium pace. Resistance session
Sunday Run and walk for 30 minutes: alternate between 2 minutes of fast
running and 1 minute of slow walking. Resistance session
RESISTANCE TRAINING
1 Step-ups Stand in front of a bench, and place your left foot on top
of it. Push yourself up to touch the top of the bench with your right foot.
Step down, right foot first, then left foot. Repeat on the other side. 20
reps on each leg, 2-3 sets
2 Body raises Lie on your back with your legs straight and your heels
resting on a bench or chair. Keeping your legs straight, raise your back and
bottom off the ground, until your body is straight and your shoulders and
heels support your weight. Tighten your stomach muscles to support your
back, then carefully lower yourself back down to the start position. 25
reps, 2-3 sets
3 Sit-ups Lie on your back with your legs in the air, your knees bent
and your hands behind your head. Breathing out, curl your pelvis towards
your ribcage and your shoulders forward and off the floor. Take care not to
tense the neck muscles. Slowly return to the start position. 30 reps, 2-3
sets
4 Press-ups Place your hands on a bench (intermediate), or on the
floor (advanced), directly under your shoulders (or slightly wider if you
want to put more emphasis on the chest). Keep your torso and legs straight.
Lower your body, bending your arms to about 90 degrees and keeping your head
in line with your spine. Keep your legs straight by pulling your stomach and
thigh muscles tight. Push yourself back up to the start position. 20 reps,
2-3 sets
5 Reverse fly Stand with your arms by your side with a 4kg weight in
each hand. Bend forward to make a 70-degree angle at the hips and hang your
arms down. Lift them both out to the side, until they are slightly higher
than your shoulders. Lower your arms to the hanging position. 15 reps, 2-3
sets
6 Reverse curl Lie on your back with your hands behind your head and
your legs in the air with a 90-degree bend at the knee. Keep your shoulders
and head on the floor throughout. Tighten your lower abdominals and curl
your legs and pelvis towards your ribcage, trying to get your knees as close
to your chest as possible. Keep the movement slow and controlled; don’t pull
your knees too close to your head, as this can strain your lower back.
Slowly return to the start position. 25 reps, 2-3 sets For a more advanced
version, perform 2-3 sets of 20 reps with your legs straight.
7 Distance jumps Stand with your feet hip-width apart and knees
slightly bent. Keep your back straight and your arms relaxed by your sides.
Bend your knees to 90 degrees, allowing your body to lean forward slightly
until it is at a right angle to your thighs. Now, in an explosive movement,
jump forward off the floor, maintaining a straight back. Land softly by
slightly bending your knees, then go straight into the next jump. 12 reps,
2-3 sets
8 Triceps dips Sit on the edge of a chair and place your hands close to
your sides on the edge of the seat, with your fingers pointing towards your
toes. Shuffle your feet away from the chair by 50cm. Supporting yourself
with your arms, raise your bottom and move it forward off the chair. Lower
your bottom towards the floor by bending your elbows. Keep your abdominals
tight, so that you do not swing your hips. Lift your bottom up again and
straighten your arms. 15 reps, 2-3 sets
9 Glute raises Lie on your back with your knees bent and your feet flat
on the floor about 6in from your bottom. Draw in your bellybutton towards
your spine, then, using your glutes, raise your bottom off the floor,
pushing your hips upwards, until your knees, hips and shoulders are in a
straight line. Slowly lower back down, stopping about an inch off the floor,
then repeat the movement. 15 reps, 2-3 sets
Matt Roberts is one of the world’s leading personal trainers. He has trained
everyone from Tom Ford to Naomi Campbell and runs a flagship gym in Mayfair.
He has written nine books, and is the UK’s bestselling fitness author. He
also makes regular television appearances and is set to open two more gyms
this year. Matt Roberts Personal Training; 020 7491 9989, www.mattroberts.co.uk.
Always consult your GP before embarking on a new fitness routine.
Shot at the new luxury urban beach at The Grove hotel and spa in
Hertfordshire, which offers 17,000 sq ft of sand, interior-designed beach
huts and an international-standard beach-volleyball court; 01923 807807, www.thegrove.co.uk
