FITNESS: Drop a dress size in six weeks '“ part two

This week's programme gets a bit more challenging and keeps your body guessing and adapting.

Again, you should complete three circuits of the exercises, only resting at the end of a circuit, and only for long enough to grab a drink and take a breath.

You should complete this workout at least three times before next week, plus at least two separate cardio (pulse raising) sessions of 30 minutes or more.

Try to avoid distractions while doing your workout. You need to stay focused on the goals of the programme '“ dropping a dress size in six weeks.

Exercise 1: side plank (twice each side)

This is going to hit the abdominal section, primarily on the sides (oblique muscles).

Maintain a strong core (belly button drawn in) and tighten the glutes (bum).

Hold for 10 to 15 seconds each side, change sides between each rep '“ but there's no need to rest yet!

If you find this hard, try bending your knees and take the lower legs behind you.

Exercise 2: floor crunch twist (six to eight each side)

A little harder than the crunch we started last week, when you curl up twist your body to one side slightly (shoulder towards opposite hip).

Remember to stay controlled and do not wedge your feet under anything.

Exercise 3: Squat rotate lift (10 each side)

Up on to your feet now, as we squat down, with or without a weight between the hands, and over to one side.

On the way back up, keeping the arms straight, rotate through one leg and take the arms up and diagonally away from the body before returning.

Don't forget to do both sides and work the glutes and core hard.

Exercise 4: sumo squat (20 repetitions)

Sticking with squats, but this time take a wider stance and turn the feet away from each other slightly.

Now begin to squat just like a sumo wrestler, this is great for the inner thighs. Make sure the knees line up over their own foot.

Exercise 5: floor bridge chest flyes (15 reps)

A chance to just lie down now (if only!).

Grab some small weights, maybe some water bottles. Raising your bum off the floor and holding the position with your glutes we are going to work the chest.

Bring the weights in front of the chest with your elbows slightly bent, now lower out wide until the upper arm touches the floor, squeeze the chest and return the weight to the start.

Exercise 6: 45-degree cobra (15 to 20 reps)

Take a split stance with the rear foot resting just on the toes.

Keep your body balanced and begin the cobra movement you learnt last week.

Remember to squeeze slightly between your shoulder blades and keep a steady pace with shoulders relaxed. Use additional weights if required.

Exercise 7: push press (20 reps)

This one looks easy but don't be deceived, it's tough.

Weights are again optional.

The movement involves a step back squat with a shoulder press.

The foot that goes behind should touch lightly on the toes during the overhead press before returning to start.

Keep moving at a pace you can control.

Don't forget to switch legs halfway.

Exercise 8: squat uppercut (10 reps)

If you're still standing, we're going to work the upper arms next, primarily the biceps on the front.

Your arms should maintain a 90-degree bend at all times, squat down slightly and as you raise, punch one arm upwards until the elbow is at shoulder height. Alternate the arms for the desired reps.

Exercise 9: side lunge kickback (10 each way)

You've almost completed one circuit now, and you should be feeling it.

This exercise will work your whole body hard with an emphasis on the triceps at the back of the upper arms.

Complete a side lunge just like last week, but before returning, tip slightly forward at the hips.

Keeping the upper arm still, straighten your arm fully, as shown.

That's one rep, nineteen to go!

Exercise 10: step-ups (20 full reps)

Keep those legs moving for just one more minute with some relatively simple step-ups.

Simply step up and down on a step, not forgetting to lead with both sides.

If this was your first circuit, grab a quick drink and start again, just two circuits to go.

Once all three circuits are complete you just need to cool down and stretch gently.

Further tips and exercise advancements will soon be at www.infinitefitness.co.uk/challenge as well as here at www.worthingherald.co.uk/leisure

Obviously, you need to be eating well during the challenge and next week we'll take a closer look at what you can do to help yourself '“ hopefully, all remnants of Christmas treats will be gone by then.

If you have any questions, please get in touch, via an email to [email protected]

If you're struggling with the challenge, try to get a friend to work out with you and stay motivated.

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