Read part one of Matt Roberts' beach body workout

Last week, in part one of the prebeach workout, I asked you to work hard, using cardiovascular activities and resistance-based exercises as the groundwork for a toned, bikini-ready body.

This week, the emphasis is on playing hard to fine-tune the changes you should already be seeing in your figure. You can follow this week’s programme either while still at home or, facilities permitting, during the first week of your holiday.

Sports offer a great number of benefits. The element of variety means your body is forced to respond to the constantly changing conditions, rather than getting used to one form of predictable exercise or movement. This keeps your muscle groups much more activated than normal.

This week, you will be playing sport three times and undertaking one session of hill sprints. You can stick to the same game or try a new one each time. But remember, the goal is to achieve a thorough workout from whatever activity you choose, so make sure you are playing hard, as opposed to just playing. The resistance-training programme focuses on making a difference to your shape by creating curves where they are needed and firming up muscles that can easily sag (for example, the backs of the arms, the bottom and the inner thighs).

WEEK TWO: PLAY HARD

Monday Sports (45 minutes). Resistance session
Tuesday Resistance session
Wednesday Sports (45 minutes)
Thursday Resistance session
Friday Rest
Saturday Sports (45 minutes)
Sunday Hill sprints. Resistance session

SPORTS – CALORIES BURNT PER HOUR

Handball 1,000
Squash 1,000
Football 900
Water polo 900
Hockey 720
Tennis 720
Beach volleyball 700
Badminton 450
Volleyball 450

If you are unable to access one of these sports (or find a willing partner), jog, cycle or swim for 45 minutes instead.

HILL SPRINTS

Find a hill that is 30-50 metres long and place markers at 5-metre intervals up the hill. Starting at the bottom, sprint to the first marker, pick it up and then return to the start position. Repeat for the second marker, and so on until you have collected all five. Set up the markers again and repeat, for 3-4 sets.

RESISTANCE TRAINING

Spend 8-10 minutes warming up by either fast-pace walking or jogging. This is crucial for better results and a safer workout.

A Press-ups with rotation Place your hands on the ground, directly under your shoulders, with your arms, torso and legs straight. Bending your elbows to 90 degrees, lower your body towards the ground. Push yourself back up to the start position. Next, lift one hand off the floor and twist the body so that the raised hand reaches up to the sky and your shoulders are vertically aligned. Return the raised hand slowly to the floor and repeat the rotation on the other side. 20 reps

B Triceps dips Sit on a sturdy chair and place your hands close to your legs on the edge of the seat, with your fingers pointing towards your toes. Shuffle your feet 50cm away from the chair. Supporting yourself with your arms, raise your bottom and move it slightly forward, away from the chair. Now bend your elbows to lower your bottom towards the floor. Keep your abdominal muscles tight, so that you do not swing your hips. Return to the start position. 20 reps

C Triceps overhead extension Stand up straight, holding a 3kg dumbbell in each hand, with your arms straight above your head and your palms facing each other. Keeping your upper arms still, move your forearms backward until there is a 90-degree bend at your elbows and the dumbbells are behind your head. Return to the start position. 12-15 reps

D Sit-ups Lie on your back with your legs in the air, knees bent and hands behind your head. Breathing out, curl your pelvis towards your ribcage and bring your shoulders forward and off the floor. Take care not to tense the neck muscles. Slowly return to the start position. 30 reps

E Skipping 2 minutes

Repeat A, B, C, D and E for 3 sets

F Adductor raises, using a chair Lie on your side with your legs straight and place your top foot on a chair so that your legs are apart. Maintaining a straight back, raise your lower leg until it touches your top leg. Now lower your bottom leg back down to within 2cm of the floor. 25 reps on each side

G Step-ups with glute raises Stand facing a bench or step about 20cm high. Step up with one foot, placing the entire sole flat on the step. As you raise yourself up, take your nonstanding leg backwards behind your body, keeping your leg straight, and squeeze your glute (bottom) muscles as you do so. Return your back foot to the floor, then step down with your other leg. 20 reps on each side

H Squats with single-arm press Stand with your feet hip-width apart, knees slightly bent and your right arm out to the side at shoulder height with a 4kg dumbbell in the right hand. Bend your knees to about 90 degrees, allowing your body to lean forward slightly. Slowly straighten the legs and, as you do so, bring the dumbbell towards your body and then push up your arm until it is pointing vertically in the air. Bend your knees again, lowering the dumbbell back to shoulder height and extending the arm out to the start position as you do so. 15 reps on each arm

I Jogging on the spot Lift your knees high. 90 seconds

J Oblique bridge raises Lie on your side with one foot directly on top of the other. Place the forearm of your lower arm on the floor and raise your torso and hips, making sure your chest is in a vertical position. Keeping your chest upright, lower your hips to within 6cm of the floor and then raise them back up until they are in line with the rest of your body. 15 reps on each side

Repeat F, G, H, I and J for 3 sets

If you missed Week One of the Style Beach Body Diet, call 0906 361 2230 (UK) or 1550 927 500 (Republic of Ireland) to receive a free copy, subject to availability.

Calls cost 60p per minute from BT landlines (95c/min RoI) and should last no longer than two minutes. Lines close June 17 at midnight. Network charges may vary

Alex Cast Iron 3kg dumbbells, £2.96, and 4kg dumbbells, £3.92; www.bodycare.co.uk. Matt Roberts Personal Training; 020 7491 9989, www.mattroberts.co.uk. Always consult your GP before embarking on a new fitness routine

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