The H&F Shape-up Challenge 2010

Body shape
bootcamp
Find a plan to suit
your body shape and
transform your silhouette
in just three months!
By Caroline Sandry

104 Health & Fitness

W
elcome to the H&F body
shape bootcamp! Our
three-month new year
shape-up plan is all about
making the most of
yourself – maximising
your positive attributes and ironing out your
problem areas. Whether you want to slim your
thighs or trim your waist, we have the plan for you!
No two women are the same. We’re all
different shapes and sizes, and respond
differently to diet and exercise. Some women
have large bottoms but thin arms, others may
have slender legs, but feel that if they so
much look at a piece of cake, their waistband
increases by an inch! That’s why we’re giving
you a workout that’s tailor-made for you.
Most women are one of four body shapes
– apple (weight around middle), pear (weight
on hips and thighs), celery (straight up and
down) or hourglass (curvy). By identifying
your body shape and following the
programme we’ve created for that shape,
you’ll be maximising the benefits of your
precious time spent exercising. Whether
you want to sculpt your waistline or balance
out a big bottom and thighs with a slim
upper body, we have a plan to suit you.
Take a good, honest look at your body
(in your underwear in front of the mirror),
then check the box below and identify
your body shape plan. We’re picking on the
areas you want to change now to identify a
plan of attack, but after this we’ll only make
kind statements about our bodies.
Once you’ve identified your body shape,
you can start following the plan to suit you.
Body shape bootcamp will run for three
months, giving you enough time to achieve
your fitness and body-shape goals.
Each month, you’ll find a mixture of
cardiovascular moves and toning or resistance
exercises for your shape. We’ll give you
options for your cardio sessions to cater
for gym bunnies and nature lovers alike;
varying your sessions as much as possible
will help keep your body challenged.
The cardio portion of the plan will help you
burn calories and fat, lose excess weight and
increase your fitness. The resistance part of
the plan will help you tone up and sculpt your
body to balance out your proportions.
Resistance training also plays a vital part in
weight loss, as building muscle can rev up your
metabolism, helping you burn more calories
throughout the day. We will also give you
lifestyle tips and diet advice to help you make
the very best of yourself.
Every month we’ll adjust your plan and add
progressions and new focus areas to keep up
the momentum and maximise results. As your
body adapts to the workout plan, we’ll up the
intensity and add new challenges. Join our
four readers who’ll be doing the plan and
follow their progress. Get started now and
you’ll soon be enjoying a great new body!

WHAT BODY SHAPE ARE YOU?

How to use the plan APPLE CELERY Hourglass PEAR
1. Using the table (right), identify your
body shape. Full bust. Tend to Shoulders and
Shoulders, waist
2. Write down your measurements: hold weight around hips are a similar Weight stored on hips,
and hips are a
BMI (see below), weight and/or abdomen and back. width. Balanced bottom and thighs.
similar width.
Can be barrel shaped. proportions.
body-fat percentage if you have body
fat scales available. Tend to have Curvy figure. Larger
3. Turn to the page for your shape and Often has slim waist
Bottom small and flat. ‘straight-up-and- hourglass seen and flat stomach.
follow the instructions to shape up! down’ waist. as voluptuous.
4. Each month, before you begin your new
Typically narrow
plan, note your new measurements and Can have quite Can be perceived Tends to lose and shoulders. Can lose
statistics in the box provided. delicate wrists as boyish, due to gain weight evenly. too much weight in
5. To get the best results, make sure you’re and ankles. lack of curves. face and chest.
training in the correct zone by using our
RPE chart (right). Best features – nicely
Best features – slim Best features – slim, Best feature – defined back and
hips and good legs. often with lean legs. shapely waist. slim arms.
Body Mass Index (BMI)
Body mass index (or BMI) is used to estimate
body composition and is calculated by RPE (RATE OF PERCEIVED EXERTION) CHART
dividing your weight in kilograms by the
% OF MAX
square of your height in metres. SCALE
EFFORT LEVEL HEART How does it feel?
RPE RATE
BMI = weight (kg) / height (m²)
Underweight = <18.5 0 Extremely light 40–50 Very easy, able to fully converse.
Normal weight = 18.5–24.9
Breathing somewhat harder, but still able to
Overweight = 25–29.9 1–2 Very light 50–60 converse easily.
Obese = BMI of 30 or greater
3–4 Fairly light 60–65 Feeling slightly breathless, harder to converse.

Waist-to-hip ratio 5–6 Somewhat hard 65–75 Difficult to converse. Breathing faster and
This is another way of judging whether beginning to sweat.
your weight is healthy. You can work
out your waist-to-hip ratio by dividing 7–8 Hard 75–85 Breathing heavily, sweating heavily.
the measurement of your waist by that
PHOTOGRAPHY: iStockphoto.com

of your hips. For women, 0.85 or less

is considered safe, and the higher the 9 Very hard 85–95 Breathing difficult, hard to maintain level.
number above this, the greater your
risk of heart disease. Unable to continue for very long, may
10 Extremely hard 95–100 feel nauseous.
➤

Health & Fitness 105

Month 1

Apple
Do you always gain weight around your middle?
Rediscover your waist and a new slim, fit you
with this tailored programme for apple shapes

A
s an apple shape, you store your
excess fat on your mid section
and bust. This type of fat, known
as ‘android obesity’, puts you at M t aoTeurryr reader
ee: Ser
Name
higher risk of hypertension, type
Age: 29
2 diabetes, coronary artery
Height: 162cm (5ft 4”)
disease, and premature death than those with a )
Weight: 86.5kg (13st 9lb
pear shape (where fat is deposited on the hip
er of a leisure
area). A waist measurement of over 35 inches for ‘Even though I’m duty manag
a woman puts her at high risk of all of the above har d to find tim e to exercise
centre, I find it
diseases, so get your tape measure out! The good of different shift
because I have to work lots
news is apple shapes normally respond well to mo tivation because
patterns. This affects my
training and can see fast results. to exe rcis e, although I do
I often feel too tired
shift work also
The goal of your apple plan is to reduce go swimming when I can. My
working late
your waist and body fat, as well as boosting determines how I eat. If I’m
ta dishes for
your heart health and reducing fat around shifts, I’ll cook lots of pas
I’ll hav e chicken,
your inner organs. We’ll do this by focusing lunch and dinner, or
on cardio work to burn calories and fat. The es, chi ps and some
mashed potato
resistance portion of the plan targets the mid s on reg ula r wo rkin g days.
vegetable
of bac on and
section to tone your abdominals (it will also Breakfasts often consist
help lower your risk of back pain; having a or Cru nch y Nut
sausage baguettes
protruding stomach puts extra pressure on I sna ck on cho colate
Cornflakes, and
ps, but I’m mo re pro ne to
and cris
nds.
eating junk food at the weeke
en I
The goal of the apple I’m a typical apple
it gen
sha
era
pe
lly
– wh
goe s to
put weight on,
plan is to reduce your my sto ma ch, bac k, arm s and bus t,
waist and body fat and which doesn’t help becaus e I'm
les are
already big busted. My ank
boost your health also genera lly we ek due to
goal is
reccurring injuries. My main
ch and bust
to slim down my stoma
ing hab its for
the spine) and we’ll be working to build and change my eat
muscle tone, particularly in the legs as the better.’
this will help to boost your metabolism.

Turn
As an apple, you should take care to
protect your (often delicate) ankles and
knees, particularly if you’re very overweight. to page
114
If this is the case, rowing machines and cross
trainers are a great choice for cardio work as
they support your bodyweight, reducing
impact on your joints. These two machines for your apple
also recruit multiple muscles (upper and lower toners
body simultaneously) boosting your calorie
burn. Swimming and walking are other good
low-impact options, especially for beginners.
Get some new trainers to cushion your joints,
and pre-condition your legs with calf raises
and stretches. If you’re not overweight and
are already fit, you can add running into
your routine.

106 Health & Fitness

Your weekly apple plan, month one
Day 1
Day 3
Day 5
Day 7
Try to work out every other day so your body has a chance to recover in between.
Record your progress
Weight
Start
Month 1
Month 2
Month 3
Training tips
Warm up
All shapes should warm up
before beginning any exercise
programme. Do the following
before each session. March on the
spot swinging your arms for three
minutes. Then circle your shoulders
back 10 times, followed by circling
the arms back 10 times – make
large circles. Next, lift yourself up
onto tiptoes and down 10 times.
Then march lifting your knees
high for one minute, or go for a
brisk five-minute walk, swinging
your arms.
Beginner/intermediate Intermediate/advanced
Beginners, unfit or exercisers (returning from (have trained regularly
very overweight a short break or have been for at least a year)
exercising for at least 6 months)
Walk 20 mins at a Fast walk or jog according Fast walk for 5 mins at level
reasonably brisk to fitness. 30 mins at brisk 6, then jog 2 mins level 8
pace at level 5 to 6. pace, level 6 to 7, or swim for 4 sets, or same ratio on
30 mins. stationary bike or cross trainer.
Walk, row or cycle for Walk/jog, swim or cycle Jog, cycle, cross trainer
20 mins at level 5 to 6, plus for 20 mins at level 7, or row for 20 mins at level
apple toners (see page 114). plus apple toners. 7 to 8, plus apple toners.
Walk or cross trainer for Walk, cross trainer, swim Jog, cross trainer or swim
15 mins at level 6, plus or cycle for 20 mins, at at level 7, plus apple toners.
apple toners. level 7, plus apple toners.
Choice of 40-min swim, Interval session – 30 mins.
Choice of 20-min walk, cross trainer, cycle or
Jog at level 7 with bursts of
swim, cycle or row. row at level 6 to 7. running at level 9 for
45–90 seconds.
Caroline wears: Yamarama Bound For Glory vest, £40 (www.yamarama.com). Ellie Gray Crop leggings, £17 (www.elliegray.com). HAIR & MAKE-UP THROUGHOUT: Claire Portman using Bobbi Brown
Under HIPS AT Upper Waist to
BMI Bust Waist WIDEST Bicep
bust PART Thigh hip ratio
Cool down
After exercise, it’s important to cool
down and stretch. The cool-down
allows the heart rate to come back
to normal and the blood to return
from the muscles to other vital
organs. At the end of your session,
walk slowly for five minutes before
performing the following stretches.
Hamstrings
Quadriceps
Calves
Gluteals
Back
Health & Fitness 107
Month 1

Celery Would you love more shape and

definition? If you’re ‘straight-up-and-down’,
follow this programme for celery shapes
to create a fitter, more shapely you

M ee: An r kreader
t neokeuHa

C
Name
elery shapes often appear to be
Age: 24
very slim, leading them to believe
Height: 180cm (5ft 11”)
they don’t need to exercise. Weight: 72kg (11st 4lb)
However, we all need exercise for
with my figure,
our health, regardless of our weight ‘I don’t have too many issues
or shape. Celery shapes are often a lot of sins) and I
as I'm tall (which hides
quite weak and ‘flabby’ due to lack of muscle olis m, so I ten d to eat a lot
have a fast metab
not 100 per cent
tone. This becomes more apparent as we age more than I should. But I’m
curves, as my
– and once you’re over the grand age of 30 happy. I’d love to have more
you’ll start to see your body become softer n wit h absolutely no
body goes up and dow
and looser. can be a nig htmare to
definition – which
So the focus for you celery shapes is on bab ly mo st like to change the
dress. I’d pro
, and I’d like
improving your cardio fitness and doing fact that I don’t have a bottom
alth oug h my height
toning exercises to increase muscle mass, to tone my stomach as,
ry my we igh t, this is
strength and bone density, and to give your hides where I car
body definition. the are a tha t nee ds the most
definitely
sha pe I’m
Your slimmer body and lighter frame makes work. I think that for a celery
boo bs, but I still
you very suited to cardio exercise, particularly actually lucky to have
er if I had a
running. Pre-conditioning is a must if you’re a think my figure would look nic
e into my daily
beginner – spend time introducing your body waist. I don’t fit any exercis
I’d like to
routine, and that’s something
a hea rt byp ass two
change. My dad had
The focus is on years ago and I’ve wo
e
rrie
one
d
wh
sinc
en
e
I
then
rea ch his
e to hav
improving your cardio that I’ll hav
age, unless I kee p my
fitness and doing toning body in tip-top
condition. So this
exercises for definition Turn challenge is
to page an opportunity
to change my
to the exercises, starting with, for example,
walking and slow running or lifting very light 115lery body and take
on a healthier
weights – just because you’re not particularly for your ce lifestyle.’
overweight, it doesn’t mean you can’t suffer
injury or strain! Swimming is a great starting
toners
place for celeries as it’s an excellent form of
non-impact cardio exercise that can add
definition to the shoulders, giving you more
shape. Very slim or underweight celeries
should bear in mind cardio exercise such as
running will boost an already high
metabolism, causing potential further weight
loss. So if you don’t have excess weight to
lose, on day four of your plan, select a gentle
form of exercise, such as Pilates or yoga. If
you’re trying to shed some weight, make day
four a further cardio session of your choice.

108 Health & Fitness

Your weekly celery plan, month one
Day 1
Day 3
Day 5
Day 7
Try to work out every other day so your body has a chance to recover in between.
Record your progress
Weight
Start
Month 1
Month 2
Month 3
Training tips
Warm up
All shapes should warm up
before beginning any exercise
programme. Do the following
before each session. March on the
spot swinging your arms for three
minutes. Then circle your shoulders
back 10 times, followed by circling
the arms back 10 times – make
large circles. Next, lift yourself up
onto tiptoes and down 10 times.
Then march lifting your knees
high for one minute, or go for a
brisk five-minute walk, swinging
your arms.
Beginner/intermediate
Beginners, unfit or Intermediate/advanced
exercisers (returning from (have trained regularly
very overweight a short break or have been for at least a year)
exercising for at least 6 months)
Brisk walk for 30 mins Walk, stair climber or swim Jog for 35 mins at level 8,
at level 6. for 30 mins at level 6 to 7. plus squats from celery
toners or do a Spin class.
Brisk walk for 20 mins at Walk, cross trainer or Swim, cross trainer or stair
level 6, plus celery toners cycle for 25 mins at level climber 25 mins at level 7 to
(see page 115). 6 to 7, plus celery toners. 8 plus celery toners.
Swim for 30 mins at level 6, Cycle, jog or swim for
plus celery toners. Celery toners. 25 mins at level 6, plus
celery toners.
Swim or cycle for 20 mins, Celery toners or Pilates
plus celery toners, or or yoga class or cardio
Celery toners. bodypump or sculpting exercise of your choice
class with weights. for 30 mins at level 7.
Under HIPS AT Upper Waist to
BMI Bust Waist WIDEST Bicep
bust PART Thigh hip ratio
Cool down
After exercise, it’s important to cool
down and stretch. The cool-down
allows the heart rate to come
down and the blood to return from
the muscles to other vital organs.
At the end of your session, walk
slowly for five minutes before
performing the following stretches.
Hamstrings
Quadriceps
Calves
Gluteals
Back
Health & Fitness 109
Month 1

Hour
glass
Love your curves but need
to tone up and lose inches?
Follow our programme
designed for hourglass figures

T
he bonus for hourglasses is that your
figure tends to be reasonably well
balanced. The downside is your m ee: BetxoDauvisronreader
curvy figure can get rather too Name
curvy and, because the weight Age: 26
is spread evenly, you may not Height: 183cm (6ft)
Weight: 85kg (13st 5lb)
realise you’re becoming overweight or even everything.
‘I love eating anything and
heading towards obese. In my experience skip bre akf ast as I’d
I work long days,
as a trainer, people are often shocked longer in bed , sna ck during the
rather stay
and hurt when they discover they’re and have a
morning to give me energy
obese, but obesity is far more ch. I don’t get home
panini and cake for lun
common than you may realise. pm so I’m nor mally
until at least 7.30
Problem areas for hourglass the wa y hom e and grab
starving on
shapes are often excess flesh n but I do have
something to eat on the trai
around the bra area and the . I’ve got loa ds of
big portions for dinner
dreaded ‘bingo wings’ on the hom e tha t I can ’t wear at
lovely clothes at
back of the upper arm. So your comfortable
the moment – I don’t feel as
hourglass programme involves r ago – I’m
with my figure as I did a yea
some great toning exercises for to kee p getting
worried that I’m going
the upper body, as well as a rcis e eve r as I’m
bigger. I don’t exe
good cross-training cardio ttered at the end of the day
normally sha
a wo rkout
and always think I can start
exercise plan. By mixing up
cardio work on the cross
regime next week!
pe. I have a
'I’m a typical hourglass sha
trainer and bicycle with
te a flat
small waist, big chest and qui
running and rowing, you’ll be
t on my arms
stomach but too much weigh
challenging all muscle groups
for all-over toning, and your dre ade d cankles.
and legs, including the
body has to work hard to to slim dow n a dre ss size,
My main goal is
ch and
tone up my arms and stoma
adapt to the challenge.
If you’re very overweight, massively reduce the size of
avoid running at the start of my legs. I also want to
your training because you may change my eating
strain joints or injure yourself due Turn habits for
to the impact (the heavier you are,
to page the better.’

11ho6urglass
the higher impact on your joints
when running). Cycling, cross training
machines and rowing are all kinder
to joints and are great ways to for your
increase fitness while blasting the toners
fat. As your fitness improves, you
can start to up the intensity.

You’ll do some great

toning exercises for the
upper body as well as
cardio cross training

110 Health & Fitness

Your weekly hourglass plan, month one
Day 1
Day 3
Day 5
Day 7
Try to work out every other day so your body has a chance to recover in between.
Record your progress
Weight
Start
Month 1
Month 2
Month 3
Training tips
Warm up
All shapes should warm up
before beginning any exercise
programme. Do the following
before each session. March on the
spot swinging your arms for three
minutes. Then circle your shoulders
back 10 times, followed by circling
the arms back 10 times – make
large circles. Next, lift yourself up
onto tiptoes and down 10 times.
Then march lifting your knees
high for one minute, or go for a
brisk five-minute walk, swinging
your arms.
Beginners, unfit or
very overweight
Walk, cycle or swim for 25
mins at a minimum of level 6.
Brisk walk or cycle for
20 mins at level 6, plus
hourglass toners (page 116).
Walk, cycle, swim or cross
trainer for 20 mins at level 6,
plus hourglass toners.
Hourglass toners.
Under
BMI Bust
bust
Cool down
After exercise, it’s important to cool
down and stretch. The cool-down
allows the heart rate to come
down and the blood to return from
the muscles to other vital organs.
At the end of your session, walk
slowly for five minutes before
performing the following stretches.
Hamstrings
Quadriceps
Calves
Gluteals
Back
Beginner/intermediate
exercisers (returning from
a short break or have been
exercising for at least 6 months)
Fast walk or jog for
30 mins at level 7.
Jog, cross train or row
for 25 mins at level 6 or 7,
plus hourglass toners.
Fast walk with dumbbells or
cross trainer for 35 mins, or
class such as Step, boxing
or Spinning.
Hourglass toners, plus
swim or brisk walk or
Pilates class or DVD.
HIPS AT
Waist WIDEST
PART
Intermediate/advanced
(have trained regularly
for at least a year)
Steady run for
40 mins at level 8.
Row, cycle or cross trainer
for 25 mins at level 7 or 8,
plus hourglass toners.
Jog for 3 mins, then fast run
for 1 min x 6 at level 7 or 9.
Hourglass toners, plus
activity of choice for 30
mins at level 6 (fast
walk, swim or similar).
Upper Waist to
Bicep
Thigh hip ratio
Health & Fitness 111
Month 1

Pear
If you want to slim down your hips and
thighs, this programme designed for
the classic British pear shape is for you

P
ear shapes store fat around hips
and thighs and, as many of you
will have discovered, it can be
very stubborn to shift! It may
seem unfair, but women are
programmed to store fat around
hips and thighs for fertility and child bearing. So
pear shapes, you should celebrate your femininity!
The problem for pears is that your heavier
lower body may feel out of proportion with
your upper body. Pears often make the
mistake of focusing solely on the lower body
in their workout, doing lots of Step or Spin
classes, for example, which can make your
thighs even more bulky. The secret is to
include upper-body work too, to build muscle
and balance your proportions. For maximum
calorie blasting, I recommend multi-joint
(working more than one joint simultaneously)
cardio exercises, such as rowing, which works
shoulder, hip and knee joints and all their
muscles. By working the upper and lower
body simultaneously in this way, more
muscles are used, creating higher calorie burn.
If you’re reasonably fit and not overweight,
you can get even better results by adding
interval training, which will increase your total
calorie burn. Watch out for upcoming tips on
interval training!
Alongside this cardio work, your programme
will involve lifting some weights to create
more muscle definition in your upper body,
which will help balance out your proportions.
The extra lean muscle tissue you develop will
help you burn more calories each day.

m ee: Ho uritereader
t llyoWh
Name
Age: 25 The secret for pears is
Height: 165cm (5ft 5”)
) to include upper-body
Weight: 65.5kg (10st 4lb
work too, to build muscle
e leaving
‘I’ve found exercise scary sinc
y inti mid ating, and and balance proportions
school. I find gyms ver
so I har dly see m to find
work long hours,
rcise. But sinc e mo ving to
time for exe
a new
London recently, I’ve found
and get fit.
confidence to want to go out
hea lthi ly, wit h por ridge for
I generally eat
pasta with
breakfast, soup for lunch and
ld pro bably do
vegetables for dinner. I cou
eta ble s in my diet, but
with more fruit and veg
of cris ps and sug ary drinks.
I do steer clear
ss onc a week,
e
I enjoy doing a tap dance cla
yoga and
swim now and then and use
Ds at hom e occasionally.
aerobics workout DV
shift the weight
I’ve always found it hard to
thighs, and if
around my hips, tummy and
goe s from
I do lose weight, it usually
top hal f of my
around my face and
body. I’d like to fee l fitte r, mo re Turn
awake, and have more
e. to page
confidence in my appearanc
I’d also like to be mo re
disciplined and treat exercis
e 117pear
as a wa y of life , not a cho re.’ for your
toners

112 Health & Fitness

Your weekly pear plan, month one
Day 1
Day 3
Day 5
Day 7
Try to work out every other day so your body has a chance to recover in between.
Record your progress
Weight
Start
Month 1
Month 2
Month 3
Training tips
Warm up
All shapes should warm up
before beginning any exercise
programme. Do the following
before each session.
March on the spot swinging your
arms for three minutes. Then circle
your shoulders back 10 times,
followed by circling the arms back
10 times – make large circles. Next,
lift yourself up onto tiptoes and
down 10 times. Then march lifting
your knees high for one minute,
or go for a brisk five-minute walk,
swinging your arms.
Beginners, unfit or
very overweight
Walk for 20 mins at a
reasonably brisk pace
at level 6.
Brisk walk or cross trainer
for 20 mins at level 6, plus
pear toners (page 117).
Brisk walk for 25 mins at
level 6, plus pear toners.
Swim, cross train, walk, or
do Pilates or another class
for up to 60 mins.
Under
BMI Bust
bust
Cool down
After exercise, it’s important to cool
down and stretch. The cool-down
allows the heart rate to come
down and the blood to return from
the muscles to other vital organs.
At the end of your session, walk
slowly for five minutes before
performing the following stretches.
Hamstrings
Quadriceps
Calves
Gluteals
Back
Beginner/intermediate
exercisers (returning from
a short break or have been
exercising for at least 6 months)
Fast walk with light
dumbbells at level 6 to 7
for 30 mins.
Fast walk for 20 mins at
level 7 with a one-min run
every 5 mins, plus pear
toners.
Fast walk, cross trainer or
row for 25 mins at level 7,
plus pear toners.
Gentle intervals – walk 3
mins, then jog 1 min x 8 sets.
HIPS AT Upper
Waist WIDEST
PART Thigh
Intermediate/advanced
(have trained regularly
for at least a year)
Steady jog or run at level
7 to 8 for 40 mins.
Run, cross trainer or row
for 30 mins at level 7 to 8,
plus pear toners.
Jog for 3 mins or run for
2 mins x 5 at level 7 to 9,
plus pear toners.
Class of your choice –
boxercise, aquaerobics,
Pilates, or repeat day 2.
Waist to
Bicep
hip ratio
Health & Fitness 113
 Toners
The H&F Shape-up Challenge 2010

a b

Apple
toners
a b

1. Pilates 100 2. Squat with shoulder press

Beginners do one set of 10. Intermediates one of 15.
Beginners do 50 reps. Intermediates and advanced do 100 reps
Advanced do two sets of 12
A wonderful, powerful abdominal toner which n Inhale for five arm beats and exhale for five arm This tones bottom, hips pressing dumbbells
flattens abs and strengthens the entire core area. beats, building up to 100 beats. and thighs, plus sculpts overhead until arms
n Lie on your back, contract your abs and bring both n Keep your abdominals contracted throughout, and shoulders. A compound are almost straight (b).
knees up to make a right angle. don’t let your back arch. exercise (works more n Return weights to
n Exhale and lift head, shoulders and arms off than one joint) to burn shoulders and begin
the floor (a). Training tip Keep your stomach flat and your more calories. second squat.
n Straighten your legs, and begin to beat your arms as spine in neutral throughout. Start with 50 breaths n Stand with feet
if pressing down on springs (b). (Beginners keep your and build up. Keep your shoulders away from hip-to-shoulder-width Training tip Keep knees
knees bent, advanced lower straight legs towards floor). your ears. apart. Bend elbows to bring in line with second toes
weights up to shoulders, and don’t let knees roll in.
palms forward. Ask a trainer to check
n Inhale to bend knees, your technique. Keep
a b so hips lower (a). abdominals drawn in
n Exhale and push body throughout, and don’t
back up, as you begin arch your back.
Caroline wears: Zoca Support vest, £23 (www.zocaactive.com). Casall French Terry pants, £55 (www.casallstore.com). Asics GT-2150 Trainers, £90 (www.asics.co.uk)

a b

3. Swimming
Beginners do legs only. Intermediates and advanced do arms and legs together
This works the abdominals including deep n Inhale as you return to centre.
postural muscles, and back, bottom and hips. n Exhale as you lengthen opposite side limbs away.
n Kneel on all fours, knees under hips, hands under
shoulders and spine in neutral (a). Training tip Keep your torso still throughout.
n Inhale to prepare, exhale drawing navel to spine as Imagine there's a glass of water sitting on the four
you lengthen opposite arm and leg away from you until corners of your back and try not to spill a drop! Keep
they lift off the floor (b). head and neck in line with spine.

a b

4. Reverse lunge with lateral raise

Beginners do legs-only for one set of 10. Intermediates
do arms and legs for two sets of 8. Advanced do arms
and legs for two sets of 12
This tones bottom, hips n At the same time, lift
and thighs plus upper body your arms straight out to
and shoulders. A compound the sides, palms
exercise (works more facing down (b).
than one joint) to burn n Step feet back together
5. The Pilates Criss Cross more calories. and lower arms.
Beginners keep feet on the floor; 14 reps. Intermediates lift feet up; 16 reps. Advanced 20 reps with feet up n Stand tall, feet hip-width n Repeat on both legs.
A great ab toner that nips in the waist n Inhale as you bring your body back to centre and apart, with a dumbbell in
n Lie on your back and bring shoulders and legs up exhale as you go in the opposite direction. each hand, down by Training tip Keep chest
as in Pilates 100. n Repeat 10 slow repetitions followed by 10 fast, but your sides (a). lifted and abdominals
n Place fingers behind ears and keep elbows wide (a). controlled repetitions. n Step back with your right drawn in. Ensure your front
n Exhale and peel left shoulder across towards right leg and bend both knees to knee stays over your ankle
hip as you extend the left leg out as low as you can Training tip Try to keep stomach flat throughout. an approximate right angle and in line with the second
while keeping your stomach flat and spine in neutral (b). Don’t let hips roll from side to side. in one smooth movement. toe as it bends forward.

114 Health & Fitness

 a b

a b Celery
toners

2. Single leg Biceps curl

Beginners do one set of 10 reps. Intermediates
do two sets of 12. Advanced do three sets of 12
1. Squat with shoulder press This tones upper arms while challenging n Inhale and slowly lower the dumbbells back to
Beginners do one set of 10 with a light weight. Intermediates balance. Standing on one leg is great for the start position.
do one set of 15 with a medium weight. Advanced do your core and your bottom. n Beginners do five reps on each leg, intermediates
two sets of 12 with a medium to heavy weight n Stand on your left leg, keeping your abs gently one set on each leg and advanced one set on each
This tones bottom, hips n Exhale to press drawn in and your hips level, with your dumbbells leg plus the last set with both feet down.
and thighs, plus dumbbells overhead until held down by your sides (a).
sculpts shoulders. arms are almost straight (b). n Exhale and bend your elbows, bringing the Training tip Keep your torso still and don’t rock
n Stand with feet n Return weights to dumbbells close to your shoulders. Keep the weights back and forth. Keep abdominals drawn in,
hip-to-shoulder-width start position and begin in line with your wrists and look straight ahead (b). shoulders back and down and standing leg strong.
apart, dumbbells by second squat.
your sides.
n Inhale as you bend your Training tip Keep knees
knees, bringing your hips in line with second toes,
a b
towards the floor (a). and don't let knees roll in.
n Exhale and push your Ask a trainer to check
body back up, then lift your technique. Keep
hands to shoulder height abdominals drawn in and
with palms forward. don’t arch your back.
4. Elbow Plank

Caroline wears: Casall Boxback with print tank, £39.95 (www.casallstore.com). Ellie Gray Crops leggings, £17 (www.elliegray.com). Asics GT-2150 trainers, £90 (www.asics.co.uk)
Beginners hold twice for five seconds.
Intermediates once for 30 seconds. Advanced c
once for 30 to 60 seconds
A great core exercise – flattens abs and works
a b
deep postural muscles of trunk and shoulder.
n Lie on your stomach, up on your elbows, which
should be shoulder-width apart, with your hands
clasped together (a).
n Draw navel to spine and lift your hips so you’re Training tips Keep your shoulders away from
on elbows and knees (b). your ears and your head in line with your spine.
n Keep your abdominals tight and your spine in Don’t let your back arch or dip. Don’t let your
neutral, then come up onto your toes. Keep your bottom stick up in the air. If you’re not strong
body in a straight line and breathe steadily (c). enough yet, stay with knees on the floor.

a b

3. Lunge with lateral raise

Beginners do one set of 10 with a light weight. Intermediates c
do one set of 15 with a medium weight. Advanced do
two sets of 12 with a medium to heavy weight
This compound exercise lowering dumbbells back to 5. Controlled curls
(works more than one your sides. Beginners do 1 set of 10 no arm exercises,
joint) will shape and n Perform reps on one intermediates do 1 set of 15 with arms exercises,
tone thighs and bottom leg, then change legs. advanced do 2 sets of 10 with arm exercises
plus shoulders. This flattens abdominals and builds core
n Stand with feet hip-width Training tip In the end strength and shoulder strength. pull against the band taking your hands out to the
(dumbbells by your sides) (a). lunge position, ensure the n Lie on your back with your feet flat on the floor, sides towards the floor (c).
n Exhale and take a large front knee doesn’t go knees bent and hip-width apart, holding a stretchy n Lower your body and hands slowly to the
step forward, bending both beyond the front toes. band on your body, hands shoulder-width apart. start position.
knees to an approximate Keep shoulders back and n Lift the stretchy band above your shoulders. n Repeat.
right angle, while raising down and abdominals Inhale, tuck your chin in slightly and take your
your arms sideways up gently engaged throughout. arms overhead and back (a). Training tips Use slow, controlled
to shoulder height Keep the elbows softly n Exhale and gently draw your navel to your movements throughout. Look forward through
(palms down) (b). bent, rather than locked spine as you curl your head and shoulders up off your knees – your body follows the direction of
n Push legs back to start and use slow, controlled the floor, reaching the band forwards (b). your eyes. Try to keep a neutral spine and your
position with control while movements. n Inhale as you hold the position, and exhale to abs as flat as possible. ➤

Health & Fitness 115

 a b a b

Hourglass
toners

1. Exercise ball squat

Beginners do one set of 10. Intermediates one set of 15. Advanced one set of 15 with dumbbells
This shapes and tones bottom, hips and thighs. Training tip Ensure your knees are above your
n Place an exercise ball behind you in the small of ankles when you're in the ‘down’ position and don’t
your back and lean against the ball with your feet let your knees roll inwards, or go in front of your
hip- to shoulder-width apart. toes. Keep abdominals drawn in throughout, and
n Place your feet about a foot in front of the ball (a). be careful not to arch your back. To progress, add
n Inhale to bend knees to right angle, (so your knees are resistance by holding dumbbells. 2. Upright row
above your ankles) lowering your hips towards the floor (b). Beginners do one set of 10 reps. Intermediates
n Exhale and push body back up to standing position. do two sets of 10. Advanced do two sets of 12
Great for sculpting and leading with the elbows.
strengthening shoulders n Inhale to slowly lower
and biceps. back to start position.
a b n Stand with feet hip-width
apart, legs softly bent and Training tip Keep a
dumbbells in front of thighs, neutral spine, and tummy
palms facing in. gently drawn in towards
n Exhale and pull weights it. Move slowly and
upwards to chest height, symmetrically.
Caroline wears: Yamarama I'm Inspired vest, £40 (www.yamarama.com). Casall French Terry pants, £55 (www.casallstore.com). Asics GT-2150 trainers, £90 (www.asics.co.uk)

a b

3. Triceps bench dips

Beginners do one set of eight with knees bent. Intermediates do two sets
of 10 with knees half bent. Advanced do two sets of 10 with straight legs
A fantastic exercise for the shoulders and triceps. towards the floor until your upper arms are parallel
Bye-bye bingo wings! to the floor (b).
n Stand with your back to the bench with your feet n Exhale to push your body back up to the
a stride’s length in front of it. start position.
n Sit on the front edge with your hands beside your
hips on the edge of the bench. Training tip Keep your neck long and eyes
n Take your bottom off the bench so your weight’s forward. As you progress you can keep your
on your hands and feet (a). legs straight throughout for extra resistance.
n Bend your arms and slowly lower your bottom

a b
4. The lunge
Beginners do one set of eight on each leg without
weights. Intermediates do two sets of eight on each
leg with weights. Advanced do two to three sets of
12 with heavy weights
One of the best all-round position with control.
5. The Pilates Criss Cross leg and bottom exercises. n Alternate legs.
Beginners keep feet on the floor and do 14 reps. Intermediates Lifts your bottom and
keep feet up and do 16 reps. Advanced keep feet up and do 20 reps shapes your thighs. Training tip In the end
A wonderful abdominal toner that nips in the waist. n Inhale as you go back to the central position and n Stand with feet hip-width lunge position, ensure
n Lie on your back and bring shoulders and legs up as exhale in the opposite direction. (dumbbells by your sides if the front knee doesn't
in the Pilates 100 move on page 114. n Do half your repetitions slowly, followed by half fast, you’re using them) (a). go beyond the front toes.
n Place fingers behind ears and keep elbows wide (a). controlled repetitions. n Take a large step forward Keep shoulders back
n Exhale and peel left shoulder across towards right and bend both knees to an and down and
hip as you extend the left leg out as low as you can Training tip Try to your keep stomach flat and approximate right angle (b). abdominals gently
while keeping stomach flat and spine in neutral (b). don’t let hips roll from side to side. n Push back to start engaged throughout.

With thanks to fitness First for supporting the challenge.

To find a fitness first gym near you, visit www.fitnessfirst.co.uk

116 Health & Fitness


a b
1. Shoulder press
Beginners do one set of 10 to 12. Intermediates
do two sets of 12. Advanced do three sets of 12
This upper-body toner
gives definition
to shoulders.
n Stand with feet slightly
staggered, neutral spine and
abdominals engaged.
n Hold your dumbbells
up – elbows at shoulder
height and palms facing
forward (a).
n Exhale and push the
weights up over your head
a b
2. The Squat with side leg lift
Beginners do eight each side. Intermediates do 10
each way. Advanced do 10 each way with dumbbells
A powerful exercise to
strengthen and tone hips,
thighs and bottom.
n Stand with feet
hip-to-shoulder-width
apart, hands on your hips.
n Inhale and bend your
knees to a right angle,
bringing hips towards
the floor (a).
n Exhale and push your
body back up to standing
position while lifting the
right leg out to the side (the
NEXT MONTH
Pear
toners
(don’t lock your arms) (b).
n Inhale and lower back
to start position.
n Exhale and repeat.
Training tip Keep your
abdominals gently engaged
and don't let your back
arch. Use slow, controlled
movements. You could do
this exercise sitting on
an exercise ball.
left leg is working to lift
your weight) (b).
n Inhale and bend both
knees back to squat, and
exhale as you repeat.
Training tip In the
squat position, keep
your knees above your
ankles, and don’t allow
the knees to roll inwards.
Keep abdominals drawn
in throughout. Keep your
spine in a neutral position.
We progress your exercise plan and add in some great new moves to keep you interested and motivated,
as well as giving you some useful tips and hints to help you achieve your goals! Out February 4.
a b
3. Press-ups
Beginners do one set of 10 box presses. Intermediates do two sets
of 10 half presses. Advanced do two sets of 12 in plank position
This tones entire upper body – shoulder, upper
back, triceps, chest and core.
n Place hands under shoulders, and legs out straight
with weight on your toes. If this is too challenging,
bend knees as shown in picture (a).
n Keep back straight, and inhale to lower chest
towards the floor, bending your elbows (b).
a c
b second toe of the front foot. Move slowly
1
2 fitness gains and weight-loss results for
5. Side leg lift 1 & 2
All levels do 12 of each on each leg
A great body-weight exercise that slims the
hip and thigh area.
1. Lie on your right side, legs outstretched and
head on outstretched arm.
n Keep your waist lifted off the floor as you lift
your left foot to hip height.
n Exhale to lift the left leg higher, as pictured,
and inhale as you return it to hip height.
2. Stay on your right side and bend your right leg
for stability. Stretch your left leg out straight at
hip height.
n Draw circles in the air with the the left foot in
each direction, keeping the leg straight.
n Repeat 1 and 2 on your other side.
Training tip Keep your hips still, and your
waist lengthened off the floor throughout. n
n Exhale while you press back up to start position.
Training tip Keep abdominals tight throughout,
and try to keep your back straight and bottom tucked
in. Hands wider apart work your chest more, and
hands narrower work triceps more, so vary your
position over the month.
4. The Walking lunge
Beginners do one set of 12. Intermediates do
one set of 18. Advanced do two sets of 12
A fantastic hip, leg and bottom toner.
n Stand tall, feet hip-width, keeping your
navel drawn in.
n Take a large step forward with your right leg
and bend knees until your right thigh is parallel
to the floor (a). Hold for one second.
n Raise your body up, lifting your left leg
forward (b) to repeat the lunge with this leg (c).
n Continue lunging forward, alternating legs.
Training tip Keep abdominals engaged,
and ensure front knee stays in line with the
Caroline wears: Casall Performance Print tank, £39.95 (www.casallstore.com). Ellie Gray Crops leggings, £17 (www.elliegray.com). Asics GT-2150 trainers, £90 (www.asics.co.uk)
through all stages for extra effect. Dumbbells
can be hand held for added resistance.
Caroline Sandry
Personal trainer to the stars, Caroline
Sandry combines traditional cardio and
resistance training methods with
Pilates- and yoga-inspired moves to
create tailor-made exercise
prescriptions that achieve amazing
her clients. A former model, Sandry
decided to turn her hobby and passion
for keeping fit into a career in 1999, and
is also a qualified Stott Pilates
instructor and Sivananda yoga teacher.
As a TV presenter and fitness writer,
Sandry regularly demonstrates fitness
equipment on QVC, and shares her
expertise with viewers on Body in
Balance (www.bodyinbalance.tv).
The author of exercise book Shape Up!
(A&C Black, £14.99), she also has five
fitness DVDs to her name, including
Shape Up! with Body in Balance TV.
For more information about
Sandry, visit her website,
www.carolinesandry.com.
Health & Fitness 117