So summer is almost here which usually means time off and lazing by the beach or pool in your bikini. However, if you’re feeling more like a sack of potatoes rather than a red hot mama, then you’ve still got time to whip yourself into shape.
Top personal trainer and star of The Bachelor Sam Wood says it is entirely possible to improve your body in just four weeks. His fitness program 28bysamwood.com gives people a complete fitness and nutrition for each 28 day period and has had proven results.
“I have always believed that 28 days is the perfect amount of time to set your sights on a fitness goal,” he says. “It’s not too far away a time frame for you to get disheartened. But it’s also a long enough period for you to change your body quite dramatically.”
Sam says losing anywhere from half a kilogram to two kilograms a week is healthy which means you could potentially lose up to eight kilograms in a month! Sam suggests following this week-long exercise plan four times in a row which you can do at home. He also has some great nutrition tips which will regulate your metabolism in the lead up to the inevitable Christmas feasting.
Workout plan
Monday:
Work on your tummy, bum and legs
20 minutes of cardio
“Each day aim for about 20 minutes of cardio activity such as a brisk walk, jog or swim to get the blood pumping.
Exercises
“Follow on with a series of targeted exercises. I like this combination below as it’s a great workout for all the areas that I know women are most concerned about.”
Stomach
40 crunches
25 dead lifts
Stand straight holding a 1 to 2kg weight in each hand. Bend from your waist until your knuckles touch the ground. Repeat.
Legs and bum
20 lunges
Put your hands on your hips. Move your right leg forward until your right thigh is parallel to the floor. Do the same with your left leg.
20 squats
Stand up straight positioning your hands by your sides. When you sit back, balance yourself by raising your arms in front until your thighs are parallel to the ground. Resume from the start again.
40 reverse curls
Lie flat with your arms at the side. Lift your legs straight towards the ceiling. Lift your bum slightly off the ground.
Tuesday:
Tone your arms and chest
20 minutes of cardio
Exercises
“Women often lose tone in their arms as they get older, so it’s important to keep your upper body toned.”
Arms
20 push ups
These can either be regular or bent knee push ups.
40 bicep curls
Aim for 20 each arm lifting five to eight pound weights.
20 chair dips
Sit on a chair then move forward your body forward until your hands are on the edge of the seat. Lower your torso with your arms and then resume.
Chest
20 chest presses
Lie on a floor with a 1 to 2kg weight in each hand. Make sure your arms are bent at the elbow. Push the weights towards the ceiling until your palms are facing each other. Repeat.
Wednesday:
Target your shoulders and back
20 minutes of cardio
Exercises
“The hardest muscle to work is your back, which is why it’s good to tone this area in gym where you have access to certain machines. However, you can still tone this area at home as well.”
Shoulders
25 jumping jacks
Hold a 1 to 2kg weight in each hand.
20 lateral raises
Stand up with your feet shoulder width apart holding 1 to 2kg weights in each hand. Turn your palms toward each other. Raise your arms straight in front until they are shoulder height, then slowly lower them.
20 shoulder presses
Stand straight with a 1 to 2kg weight in each hand. Bend your arms so your hands are in front of your shoulders, palms facing forward. Raise your arms above your head until they are straight then lower them again.
Back
40 front raises
Stand with your hands by your sides holding a 1 to 2kg weight in each hand. Raise your right hand straight in front until it is shoulder height. Lower it and do the same with your left hand. Alternate 20 raises for each hand.
Thursday
Time to work on your bum, abs and legs again
20 minutes of cardio
Exercises
“Pelvic lifts are a great exercise, particularly if you have had kids.”
Legs and bum
30 donkeys
Position yourself on all fours. Bring your right knee into your chest and then kick it straight out and up. Do 15 for one leg and 15 for the other.
15 squats
Stand up straight positioning your hands by your sides. When you sit back, balance yourself by raising your arms in front until your thighs are parallel to the ground. Resume from the start again.
20 pelvic lifts
Lie flat with your knees bent and your arms by your side. Raise your bottom slightly towards the ceiling and down again.
Stomach
40 oblique twists
Lie on your back with bent knees and your hands behind your head. Using your stomach muscles, raise your head and shoulders off the floor rotating your torso to the right, then switch sides.
Friday
Concentrate on your trouble spot
20 minutes of cardio
Exercises
“Use this day to concentrate on your weakness area and repeat that day’s routine.”
Saturday and Sunday
Rest or do some lighter cardio
“You don’t have to just stick to a Monday to Friday routine. If it works for you to have a Friday off and do your workout on a Sunday instead, then go ahead. However, for those people who’d prefer a whole weekend off, then use that time wisely to catch up on sleep, or do something less intense like a gentle bike ride or walk with the family.”
Your eating plan
“I’m a big believer of eating three quality meals a day plus two snacks. You also need to limit your portion sizes as you will feel energised and not flat and lethargic. Lean protein should be the main component of lunch and dinner. Include lots of vegetables in all your meals. Limit high calorie fruits such as pineapples and bananas, don’t indulge in lots of fatty, sugary desserts and go easy on the alcohol – it contains a lot of sugar! Here is an example below of one day’s worth of healthy eating. Try and replicate the same kinds of pattern throughout the week. Follow these fitness and nutrition tips and you’ll be looking hot in your cossie in no time!”
Breakfast
Super greens omelette
Includes 2 eggs, kale, broccoli, asparagus and tomatoes
Snack
Wholegrain cracker with tinned tuna
Lunch
Grilled halloumi and Greek salad
Includes halloumi cheese, tomatoes, cucumber, olives
Snack
Wholegrain cracker with avocado
Dinner
Baked fish with tahini
