Want a body that’ s fit for anything this summer?
Celebrity PT Stuart Taylor shows you how to work out like an athlete.
Gladiators, Total Wipeout, Celebrity Wrestling, Britain’s Hardest… what do all these TV challeng e show s have in common? Their hea d coach, Stuart Taylor. The sports scientist, PT and fitness expert to The Apprentice , has over 15 years’ experience knocking athletes, celebrities and models into the shape of their lives.
And now he’s here to help get you fighting fit too. It’s no surprise to hear Taylor’s signature Core 4 fitness programme has Athletics (strength and conditioning) and Combat (boxing and martia l arts) at its foundations, but they’re partnere d with two other key pillars: Body Sense (yoga and Pilates) and Dance (ballet conditioning). ‘I’ve taken the elements of sports conditioning that are most effective for weight loss and muscular development and blended them with yoga and Pilates to give incredible results for body and mind,’ he says.
Now Taylor has created a Pocket Personal Trainer app (£4.99; iTunes) to share his Core 4 programme. The 40-day weight-loss plan features hundreds of exercise s and recipe s so you can customise it to suit your needs. We’ve aske d Stuart to create an exclusive Core 4 workout for H&F readers, that you can do wherever you are this summer. Ho w to do it ‘Thi s 12-minute HIIT circui t is a conditioning circui t but, because you perform al l the moves back to back, you’ll burn calorie s at the same time as developing your muscles. It’s the quickest way to achieve results,’ says Taylor.
The Ultimate Summer Workout – The Best Full-Body Summer Exercises Photo Gallery
MEET THE TRAINER
PT Stuart Taylor is best known for his TV roles, including Head Coach on Gladiators, Total Wipeout, Celebrity Wrestling and Fat Families. He has also worked with many celebrities from stage, screen, professional sport and business. He has now launched workout app Pocket Personal Trainer.
Do each of the 12 exercises for 60 seconds with no rest until you complete the circuit.
SQUAT & ROTATE
Benefits: Works your quads, hamstrings and glutes. The rotation works the core and external obliques and the arm extension gets a good stretch on your lats and shoulders. From standing, lock your hands in front of your body, fingers pointing up. Squat down, keeping your hands in front of your chest (A). On the upward movement, twist at your hips to extend your arms straight up above the right side of your body, weight on your right foot, left foot lifted on your toes (B)
Benefits: This stability-based exercise strengthens the ankle, knee and hip joints. Stand straight, with your hands by your sides. Shift your weight onto your right leg and hinge forwards at your waist, lifting your left leg up behind you. Keep your legs straight and bring your right hand down to touch your right toe, as shown. Change legs and arms half way through your time.
Benefits: This dynamic core move works the abs, hip flexors, quads and calves. Start in a plank position. Move your left leg forwards and bend your knee so it’s under your hip, as shown. Move your left leg back to the start position and transfer your weight to bring your right leg forward. Repeat at a pace that requires quick transfer of weight. 1 3 4 Do each of the 12 exercises for 60 seconds with no rest until you complete the circuit.
SIDE LUNGE WITH TOE TOUCH
Benefits: You’ll be targeting your bottom, thighs, calves and hamstrings. From standing, step to the left, bending your left knee and bringing your right hand down to touch your left toe, keeping your right arm and leg straight, as shown. Reverse the movement to return to the start. Repeat with the other arm and leg.
ʻDo the workout 4-5 times a week and, in 6 weeks, you’ll see great results. Eat healthy, fresh food as no training programme can out-train a bad diet.’
SIDE PLANK WITH LEG RAISE
Benefits: This is a great core exercise that makes the muscles above and below the hip work hard. Lie on your left side on the floor with your left leg bent at the knee so the lower leg’s behind you. Lift your upper body so your left elbow’s under your left shoulder and your left forearm’s on the floor in front of you. With your weight spread evenly between shoulder and knee, raise your hips so your body’s in a straight line (A). Lift and lower your top leg, keeping the leg straight (B). After 60 seconds, switch to the other side.
PLANK WITH REACHER
Benefits: A really effective core exercise. The transverse abdominal works hard to keep the body in the plank position. Each arm reach is performed by the shoulder muscles. Start in plank, making sure to spread your weight evenly between your toes and forearms (A). Reach your left arm forwards and up off the floor (B). Perform with the other arm and continue to alternate.
‘Start your day with this workout. It’ll motivate you to stay on target with your diet. Find out how amazing it feels to shed those pounds and see your muscles tone up!’
Benefits: A dynamic move that works so many muscles: the quads, hamstrings, glutes, legs, hips, core, chest, back and shoulder muscles. From standing, lock your hands and stretch your arms vertically above your head (A). Jump your feet apart, bringing your arms down between your legs, keeping them straight (B). Reverse to return to start position. 7
Benefits: The chest, shoulders and triceps perform the bulk of the movement. The shoulder rotation makes for a trickier, more dynamic movement using the obliques and rotator cuff muscles. Perform a press-up (A). At the top of the move, when your arms are straight, transfer your weight onto your right arm, lift your left arm and rotate from your hips so your left arm extends straight above your body (B). Reverse the movement, returning to the start position. Repeat, raising the other arm and continue to alternate.
PRESS-UP WITH KNEE UNDER
Benefits: When your knee is moved under your body in this dynamic variation, your core muscles get a great workout. Perform a press-up (A). At the top of the move, when your arms are straight, move your right knee forward, twist your torso and move your right knee under your body to align with your left hip (B). Reverse the movement to return to the start position. Repeat with the other leg and continue to alternate.
Benefits: A dynamic version of the squat. Quads, glutes and hamstrings are the main movers. They work explosively, firing up the fast-twitch fibres and making you work hard. From standing, squat, raising your arms straight in front of your body as you lower down, keeping your weight in your heels, and perform at a controlled pace (A). On an upwards movement, jump off the ground with your arms moving down to the sides of your body (B). Land back in a squat.
SIDE PLANK WITH HIP RAISE
Benefits: This targets the oblique muscles. Your core, shoulders and glutes hold your body in position. Adopt a side plank position (see no 5) with your shoulder and arm aligned, weight evenly distributed between shoulder and heels and hips lifted so your body’s in a straight line (A). Drop your hips so your left hip is just off the floor (B). After 30 seconds, change sides.
PLANK WITH SIDE HOP
Benefits: A dynamic core exercise. The transverse abdominal controls the core and quads. Hip muscles, glutes and hamstrings work hard on the side hop. From a high plank position (A), jump so your feet move to the right side of your body, bending your knees to align with your elbows (B). Jump back to start position and repeat on the other side. Continue to alternate.