Workouts
How To Get A Body Like A Celebrity
You should feel confident with every program and, most importantly, you should never go hungry. If you have an appetite, eat! Just eat the right stuff.
Simplicity is key and you’re going to be lifting weights, as it is important to build lean mass in order to drop body fat: think fat loss, not weight loss. You will also be including short, sharp and intense HIIT circuits. The strategy is to alternate between weights one week and HIIT the next so your body is always guessing, progressing and working at optimum levels. Your reward is increased fitness, better muscle tone and a body you can be proud of.
Week 1: Strength and muscle
Day 1 & 7: Glutes
| A1: Hamstring curl | 15x 4 |
| A2: Glute bridge (use a resistance band if possible) | 20x 4 |
| Rest | 60 seconds |
| B1: Wide stance leg press | 20x 4 |
| B2: Split lunch (each leg) | 10x 4 |
| Rest | 60 seconds |
| C1: Step up (each leg) | 10x 4 |
| C2: Jump squat | 25x 4 |
| Rest | 60 seconds |
| *Day 7 Repeat this workout but include 10 hill sprints at the end. |
Day 2: Delts
| A1: Dumbbell shoulder press | 15x 4 |
| A2: Front raise | 20x 4 |
| Rest | 60 seconds |
| B1: Lateral raise | 20x4 |
| B2: Cable pull back | 20x 4 |
| Rest | 60 seconds |
| C1: Rear delt front cable raise | 20x 4 |
| C2: Straight arm cable front raise | 20x 4 |
| Rest | 60 seconds |
| D1: Standing shoulder press | 30x 3 |
Day 3 & 4: Back & biceps
| A1: Dumbbell bicep curl | 15x 4 |
| A2: Lateral pull-down | 15x 4 |
| Rest | 60 seconds |
| B1: Hammer curl | 15x 4 |
| B2: Supernated pull-down | 15x 4 |
| Rest | 60 seconds |
| C1: Double dumbbell row | 12x 4 |
| C2: Single arm dumbbell row | 10x 4 |
| Rest | 60 seconds |
| D1: Seated row | 25x 4 |
| * Day 4: 30 minute incline fast paced walk |
Day 5: Legs
| A1: Leg extension | 15x 4 |
| A2: Less press | 15x 4 |
| Rest | 60 seconds |
| B1: Step-ups | 20x 4 |
| B2: Walking lunge | 20x 4 |
| Rest | 60 seconds |
| C1: Dumbbell squat | 20x 4 |
| C2: Jump squat | 30x 4 |
| Rest | 60 seconds |
| D1: Leg curl | 30x 4 |
| Rest | 45 seconds |
Day 6: Chst & triceps
| A1: Dumbell chest press | 15x 4 |
| A2: Flyes | 20x 4 |
| Rest | 60 seconds |
| B1: Cable flyes | 20x 4 |
| B2: Tricep dips | 20x 4 |
| Rest | 60 seconds |
| C1: Cable tricep pull-down | 20x 5 |
| Rest | 45 seconds |
Week 2: Cardio fitness
Day 1 & 3 & 5
| Warm up: Incline walk | 10 minutes |
| Cool down: Stretch off | 10 minutes |
| Seated leg curl | 60 seconds |
| Dumbbell squats | 60 seconds |
| Chest press | 60 seconds |
| Dumbbell rows | 60 seconds |
| Seated shoulder press | 60 seconds |
| Lateral pull-down | 60 seconds |
| Single leg Romanian deadlift | 60 seconds |
| Rest | 60 seconds |
| *Repeat the circuit five times |
Day 2/4/6/7
| A1: Jump squat | x20 |
| A2: Press-ups | x20 |
| A3: Walking lunge | x20 |
| A4: Sprint | 30 seconds |
| Rest | 60 seconds |
| *Repeat this circuit once |
