Want to be your fittest ever in 2020? Need to kickstart your motivation or burn off that belly? Welcome to the first of our three-part plan, designed to get you fit, strong and slim by spring!
Bad news – Christmas is officially over and you’re about to enter the depths of winter. The mornings are dark, the weather is terrible and summer bikinis seem an Ice Age away. These are the months that make it really tough to muster up the motivation to get fit.What you need is a plan that will pull you together and keep you fit until spring arrives. Enter The Viking Method Full Body Reset programme. Created by The Viking Method founder Svava Sigbertsdottir – the trainer who got Nicole Scherzinger in shape- this exclusive three-month plan will help you sweat away the fitness cobwebs!
‘A set programme like this will give you the boost you need to start again and work towards a goal,’ says Svava. ‘The hard exercises will force your body to use more energy and oxygen, increasing the fat-burn and lean-tissue results. Plus, you’ll work your core in every exercise!’Each month, Svava will bring you a brand new workout. There are three focus areas- blasting fat, boosting strength and building stamina. First, it’s time to shed unwanted pounds and get in shape with a fat-burning workout. Bye, bye. belly!
7 Tips Get In Better Shape in 2 Weeks: A Workout Plan Photo Gallery
• Follow the seven-day plan every week for a month.
• There are three circuit-style workouts – A, B and C.
• Follow the exercises in order. No rest between exercises.
• Take 60-90 seconds rest between circuits.
• Do six (yes, six) circuits to complete the workout.
Do this on Mondays and Fridays
Stand with your feet hip-width apart (A) and fold forward at the waist. Place your palms slightly more than hip-width apart on the floor, bending your knees if necessary. Walk your hands forward (B) to a plank position with wrists under shoulders (C). Bend at the elbows and lower your chest towards the floor (D). Pause when your chest nearly touches the floor, then straighten your elbows. Walk your hands back to your feet, stand up and repeat.
ONE-LEGGED SQUAT JUMP
REPS: 12 (EACH LEG)
Stand with feet just beyond hip-width apart and bend your left leg behind you. Drop down into a squat (A). Keep your back straight and lower as deep as you can into the squat. Immediately, jump up with lengthened legs and engaged glutes (B). Land back in the deep squat position and repeat.
Squat down and put your hands on the floor in front of you (A)Kick your feet back and hold a plank position (B). Jump your feet back in towards your hands and jump immediately up (C). Ensure that your heels are on the ground when in the squat position (so that you’re not jumping on your toes). Always land back in a squat after performing the jump, before returning to the plank position.
Do this on Tuesdays and Saturdays
SQUAT JUMP WITH THROW
Stand with your feet just beyond hip-width apart and a dumbbell in your hands at chest height. Lower your hips into a deep squat (A). Jump up and. at the same time, push the weight forwards as far as you can in a throwing action (B). Use all of the power you have to thrust the weight forward. Bring the weight back to your chest as you return to the deep squat. Jump up again and repeat.
WIDE SQUAT WALK
Start in a squat position with feet wide apart and hips low (A). Step your left leg in towards your right leg. staying in the squat position (B). Step your right leg out and back into the sumo squat position. Be sure to fully lengthen your legs out to the sides during each step to really engage your glutes. Perform this move quickly with power and speed.
ARM WALK OVER WEIGHTS
Place two weights in line with one another on the floor. Get into a high plank position, with your hands under your shoulders next to the weights, and core engaged (A). Keep your feet firmly on the ground and walk your hands over one weight (B). then over the other. Reverse the movement to return to the start and repeat.
Do this on Wednesdays and Sundays
SQUAT FORWARD KICK
REPS: 12 (EACH LEG)
Stand with feet just beyond hip-width apart and drop down into a squat position. Keep Your weight through your heels and chest up (A). Rise up out of the squat and immediately kick one leg forwards (B), into the air as high as possible. Make the kick powerful and speedy. Bring the leg back in as you lower back into the squat, then immediately repeat.
Standing tall, engage your abs and squeeze your thighs and glutes. Position your dumbbells to each side of your shoulders, elbows bent at 45° and wrists facing forwards (A). Press the dumbbells from your shoulders until your arms are straight (B). Slowly lower the weights back to the start and repeat.
Start in a plank position with your core engaged, body in a straight line and your J weight on your forearms (A). Step one arm at a time up (B) into a high plank (C), so your weight is on your hands. Reverse ; the process by stepping your arms back ! down to a low plank. That’s one rep.Continue walking arms up and down for ; the set number of repetitions.
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