Summer is well and truly on its way (we hope!) however, for women (and men) up and down the country those first rays of summer sunshine are joined by a familiar sense of trepidation; the dread of swimwear, specifically the bikini, and baring all (including those lumps and bumps) on the beach.
I've recently been working with the team at Diet Chef who have created the Beach Body Blitz hamper to help you reach your goal and get achieve your ideal holiday bod. I've created a basic exercise program that will strengthen, shape, and tone the body in tandem with the Diet Chef meal plan. The programme has been created with the beginner in mind and so all exercises can be carried out from the comfort of your own home - it really is that simple.
Beach Body Blitz Workout Programme
Equipment: Exercise mat (optional), dumbbells (or substitute with a tin of beans or bottle of water from your kitchen cupboard)
Frequency: 3 x 20 minute workouts per week
Repetitions: 12-15 (of each exercise)
Circuits: 2-3 / no rest between exercises or circuits
1)Warm Up - walk on the spot for 60 seconds while clapping your hands above your head and behind your back
2)Jog on the spot for 10 seconds then walk for 10 seconds, repeat 5-8 times
3)Standing Squats - feet hip width apart, sit down to 90 degrees, stand back up (do not lock your knees)
4)Russian Chair - lean with your back against the wall, sit down to 90 degrees and hold for 20-60 seconds
5)Dumbbell Bent Over Rows - bend over and place one hand on the arm of a chair, lower the weight down until your arm is straight then pullback up
6)Dumbbell Shoulder Press - standing or sitting, push the dumbbells above your head then lower to just below your armpits (do not lock your elbows and breathe out when you push)
7)Lunges - take a big step forward lower your body down until your trailing leg nearly touches the floor, push off the front foot back to where you started then alternate legs (do not let your knee pass your toes)
8)Dumbbell Bicep Curls - standing up straight with your arms down by your side keep your elbows still and lift the weight up to your bicep
9)Tricep Dips - place your hands behind you on a chair or step. Keep your bottom close to your hands, sit down to 90 degrees then back up (do not lock your elbows)
10)Dumbbell Side Bend - standing up straight, reach down one side of your body as far as you can and then the other (do not twist your core)
11)Basic Crunches - lying on the floor with your legs at 90 degrees and your hands on your temples sit up and stop just before the small of your back comes off the floor. Lower back down until your shoulder blades touch the ground
12)Reverse Crunches - lying on the floor with your legs at 90 degrees then slowly bring your knees into your chest and gently lower your back down and repeat
13)Back Extensions - lying face down with your hands on your temples, slowly lift your upper body off the floor and back down.
Make sure you're not stiff the day after exercising by completing your programme with these simple stretches:
1)Quad Stretch - holding on to your foot, pull one leg into your backside
2)Hamstring Stretch - with your legs straight, reach for your toes
3)Calf Stretch - stand with the balls of your feet on a step, legs straight and allow your heels to drop down
4)Lats Stretch - reach above your head and lean over to one side then the other
5)Chest Stretch - with your hands on the small of your back (palms of your hands turned in) push your elbows together
6)Triceps Stretch - bend your arm above your head and use your other arm to pull the bent arm towards your head
7)Rear Deltoid Stretch - place one arm across the body and using your other arm, pull into your body
8)Neck Stretch - gently lean your head to one side and use your hand to gently pull in the same direction
9)Lower back - lie on your back and pull your knees into your chest and hug them
The Diet Chef Beach Body Blitz Summer Hamper is perfect for anyone with a busy lifestyle, the diet and exercise plan is very simple to follow and all of the meals are easy to prepare. For more details or to sign up to a trial, visit http://www.dietchef.co.uk/