Friday 26 December 2014

Beach Body Plan Exercises

Karl Henry

Published 21/05/2013 | 09:49

Karl & Sinead  Beach Body series  Dips Week 1  Weekend Mag/ Pix Ronan Lang/Feature File
Dips 1 - Sit on the edge of a bench or chair, hands placed by your hips on the seat edge, feet flat on ground, away from body as far as possible. Lift bum off and out from seat, bend elbows and lower towards ground.
Dips 2 - Extend arms until straight again.

Don't forget, as with all exercises stop if you feel pain...

EXERCISES

PILATES SIT UP

* Lie on the floor, back pushed into it.

* Lie on the floor, back pushed into it.

* Bend knees to 45 degrees (feet off the floor so that your shins are parallel with it).

* Hold for 30 seconds.

* Extend right leg out as far as feels comfortable. The lower you extend the leg, the more your back is forced to work, so be careful.

* Return to 45-degree bend.

* Extend left leg.

* Repeat three times.

BENCH PRESSES

* Lie on your back on your mat with your knees bent.

* With a weight in either hand, extend your arms directly above your nipple line.

* Lower your elbows to the floor in line with your shoulders.

DIPS

* Sit on the edge of a bench or chair, hands placed by your hips on the seat edge, feet flat on ground, away from body as far as possible.

* Lift bum off and out from seat, bend elbows and lower towards ground.

* Extend arms until straight again.

Day-to-day training plan

 

 

 

DAY ONE

One-hour walk covering four miles if possible. You should always be able to talk during the session, but still be slightly out of breath.

DAY TWO

Resistance session

Aim to do just two sets of 20 reps of this week's three exercises. It might feel too easy but don't worry it will get harder soon!

DAY THREE

One-hour walk covering four miles if possible.

DAY FOUR

Resistance session

Aim for three sets of 20 reps of this week's exercises. Take a break in between if you need to.

DAY FIVE

One-hour walk covering four miles if possible.

DAY SIX

Rest day

DAY SEVEN

Rest day

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