The Best Shape-Up Program for Men and Women

NO-FAIL FITNESS

Don’t give up on feeling fitter, healthier and stronger! Follow the second part of celeb trainer, Peter Mac’s, shape-up plan.

Made a bid to get fit this year? You’re not the only one. A poll by CaR shows that resolving to exercise more’ is the most new year’s resolution for Brits. What Sets you apart from the millions of other people planning to shape up this season is that you’re going to stay on track. Traditionally, resolutions are a bit of a washout – studies show that the majority of folk ditch their desires 21 days after setting a goal. A lack of planning,progression and realism is often to blame.

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UPPING THE ANTE

By now, most people’s Jan ıst aimsare backsliding – but not yours. Last Month, we brought you the first instalment of Peter Mac’s (or MApmyfitness.com) better-body plan The celebrity trainer has already had oodles of success getting the likes of Rochelle and Marvin Humes In shape, and he’s going to help you tone up and trim down, too. No need to worry about falling off the workout wagon! The second stage of his three-part plan will ensure you stay focused, motivated and on track.common What can you expect this month? ‘These new workouts are more intense – expect higher reps and heavier resistances,’ says Mac. ‘The sessions focus on muscle toning and endurance, and they require more mental toughness.’ In fact, if last month’s sweat sessions were starting to get a little easy, you can expect this month’s moves to push your body to its limits again.

FUEL YOURSELF WELL

Don’t forget to eat well; a good diet is still essential. ‘You must stay on top of your diet – this is really important,’ adds Mac. ‘It’s OK to snack. So many people feel guilty about it but, as long as you make balanced choices, there’s no need to worry. My go-to snack is a handful of almonds for a tasty source of natural protein.’ Bananas and Greek yoghurt are healthy options, too.Ready to go? You’ll need to invest in a few simple items of kit – resistance bands, leg weights and an ab roller – but the workouts can still be done anytime, anywhere. You’ll also notice that there’s one less rest day and a little more cross training. It’s time to ramp up the intensity. Fitter body, here you come!.

WORKOUT A THE PROGRESSION SESSION

This session is a Progressive version of last month’s core and upper-body workout Do each exercise 12 times. Rest for 30-45 seconds between moves. Complete four rounds.

1. AB ROLLER

Tones your chest, triceps and shoulder muscles, as well as your abdominals.Get down onto your knees and put the ab roller on the floor in front of you, in line with your shoulders. Grab both handles with your hands, keeping your knees and toes firmly on the ground (A), and push the roller all the way out in front of you. As you do this, lower your hips and upper body. Try to extend your arms as far as you can, so your nose is as close to the floor as possible (B). Return to the starting position. This is one rep.

The Best Shape Up Program for Men and Women

2. PUSH-UP

Builds and tones your arms, shoulders, back and core.Lie face-down with your palms on the floor about hip-width apart. Raise your body until you have straight arms and only your hands and toe tips are touching the floor (A). Bend your elbows to slowly lower your body to the floor (B). When it’s nearly touching the ground, pause for two seconds (so it’s tougher than last month’s push-up). Push back up to the start and pause for another second there; repeat.

The Best Shape Up Program for Men and Women

3. MOUNTAIN CLIMBER

A great exercise for toning not only your core muscles, but also your leg and glute muscles.Get into a high plank position with your hands directly in line with your shoulders. Drive your left knee towards your chest (A), then return it to the start position and drive your right knee forwards (B). Keep your back straight, and try to keep your knees as close to the floor as possible – this will help keep your hips in line.

The Best Shape Up Program for Men and Women

4. LEG RAISE WITH ANKLE WEIGHTS

Works your lower stomach muscles and burns stubborn fat. It focuses on both upper-body and core muscles.Attach leg weights to your ankles (choose a weight that works for you – don’t use a very heavy weight to start with) and lie on your back (A). Stretch your legs straight out, point your toes, and keep your knees and heels together (if you have a bad back, slightly bend your knees). Lift your legs up to a 90° angle over your hips (B). Lower them until they’re nearly touching the floor. Don’t let your legs touch the ground but, instead, raise them again.

The Best Shape Up Program for Men and Women

WORKOUT B THE LEG ATTACK

This workout will strengthen your leg muscles and glutes, but also your core, which is important for most large movements.Do each exercise 15 times. Rest for 30-45 seconds between moves.Complete four rounds.

The Best Shape Up Program for Men and Women

1. GLUTE ENGAGEMENT

This exercise will strengthen your lower body. The resistance bands will help engage and activate your glute muscles.Grab your resistance band (choose one that works for you) and step into it, placing the band above your knee caps. Stand with your feet parallel and hip-width apart. Keep your chest raised and squat down slightly, stretching your hands out in front of you for balance (A). Draw your legs out slightly (B) before pulsing back and forth against the band’s resistance. Don’t let the band go slack.

The Best Shape Up Program for Men and Women

2. 45-SECOND PLANK

One of the best exercises for core conditioning, this move helps tone your abdominal muscles.Lie on the floor with palms on the ground, about hip-width apart. Raise your body off the ground, so you have straight arms and only hands and toe tips are touching the floor. Make sure your shoulders, hips and knees are in line, and suck in your lower stomach muscles while engaging your quad muscles. Hold for 45 seconds. Look At your thumbs throughout the hold.

The Best Shape Up Program for Men and Women

3. DONKEY KICK

A great exercise for strengthening your glute muscles for a toned behind.Get down onto your knees and place your hands on the ground in line with your shoulders. Make sure your arms are straight, and keep your knees directly below your hips (A). Extend your right leg back and up as far as you can (B). Return it to the starting position without touching the floor and repeat 15 times. Switch legs and repeat on the other side.

The Best Shape Up Program for Men and Women

4. SUMO SQUAT

A fantastic variation of the classic squat exercise that will strengthen your inner- thigh muscles.Stand with your feet placed firmly on the ground, wide apart, and point your toes out like a sumo wrestler (A). Squat down, bringing your hips down so they’re aligned with your knees (B). Hold this position for three seconds before coming back up. As you come up, make sure you bring your shoulders back.

The Best Shape Up Program for Men and Women

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