The opposite genders have long debated the best ways to get fit for Summer, so Dominic and I are here to offer the fitness ying and yang you need for that Summer body. 

She Says: Circuit Training

If you’re looking to sweat, and have fun while doing it, then jump on the circuit training bandwagon! Circuit training is a style of training that involves a small number of exercises that are performed in a set amount of repetitions. Be sure to drink water between rounds, and focus on your form during each exercise to prevent injury.

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By doing three circuit training sessions weekly, you can expect to see an increase in your overall body tone in time for Summer. This workout is perfect for those who are short on time as you can do it in less than 30 minutes. And anywhere – no gym membership needed!

Put a timer on for seven minutes, and complete the following;

  • 15 jump squats
  • 15 squats
  • 24 walking lunges (12 each leg)
  • 24 knee ups (12 each leg). For this, step up onto a park bench and raise your knee until parallel to your belly button.

Take a 30-90 second break before resetting your timer for another seven minutes and kicking on to the next round of exercises.

  • 16 star jumps
  • 10 burpees
  • 24 walking lunges (12 each leg)
  • 15 squats

Once you’re done, take another short break before repeating both circuits one more time – you can do it!

By completing four, seven minute circuits, you are completing one fierce workout in only 28 minutes. To increase the intensity of this 30 minute circuit incorporate light weights like dumbbells or ankle weights.

Now onto Dominic, with a killer weight training workout!

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He Says: Weight Training

Ladies, the era of body weight workouts is at an end.  Gentlemen, time to callus up those hands and bring on the bulk. Weight training is arguably one of the best ways to tone up and feel healthy – and you will look like you are carved from stone!

When first beginning weight training, it is important to work all the parts of your body through what are called compound movements. Compound movements are lifts that incorporate more than one muscle group. I promise they will forge a second-to-none physique.

Keeping the compound movement principle in mind, set up your barbells with a weight you find challenging yet do-able.  Now pump out the following movements – with a two minute rest between sets.

  • 5 sets x 10 reps of Barbell Bench Press (that’s the long one!)
  • 5 sets x 15 reps of Dumbbell Bench Press (the short one!)
  • 5 sets x 10 reps of Barbell Bent Over Row
  • 5 sets x 15 reps Dumbbell Bent Over Row
  • 5 sets x 10 reps of Barbell Squats
  • 5 sets x 15 reps of Dumbbell Lunges
  • 5 sets x 8 reps of Barbell Dead Lift
  • 5 sets of to failure of Pull Ups (non-weighted)

This workout should be done four – five times a week and should take about an hour and a half; a pittance of time for a smashing body, am I right?

These movements work every major muscle group and build a strong base for future strength training.   As is the case with all things in life, sometimes the simplest things are the best.

Your workout is not over yet! Once you have worked up a substantial sweat,  strap on your runners and do 20 minutes of cardio exercise – cycling, power-walking or running. Switch it up to prevent boredom. Whatever the choice you make, you can expect a stunning man or woman to be looking back at you in the mirror in no time!

So whether it’s star jumps or weight-plates, Dominic and I hope you enjoy sweating up a storm with our fitness favourites.

Rachel Westbury