women

Use our top-op-toe workout to burn fat, tone up and feel great!

Sure, you want to rock your skinny jeans, flaunt a flat turn in your fave party frocks and show off toned arms in a tank top - but what about when all the clobber comes off? It’s the body of work under your clothes that lays the foundations of confidence, so we’ve devised a workout to help you feel fantastic in your birthday suit.

When you can’t look to clothes for a strategic cover-up, muscle definition becomes crucial in giving your figure that sought-after shape and tone. So, this workout relies on plenty of big, compound moves to build your lean muscle mass and blitz fat, revealing a trim, toned and sexy silhouette in the process. Team this workout with a healthy diet and you’ll see impressive results in your body, as well as your confidence, in no time.

Bent-over row

Areas trained: upper back, front upper arms

Areas trained: upper back, front upper arms

Areas trained: upper back, front upper arms

Technique

·         Stand with your knees bent and your upper body leaning forward, holding a barbell with both hands extended towards the floor.

·         Row the barbell towards your body, keeping your arms close to your sides.

·         Lower and repeat.

Barbell rollout

Areas trained: stomach, core, shoulders

Areas trained: stomach, core, shoulders

Areas trained: stomach, core, shoulders

Technique

·         Start on your knees with your body in a straight line and your hands gripping a barbell directly under your chest.

·         Keeping your abs tight, slowly roll the barbell out as far as you can comfortably.

·         Roll it back to the starting position and repeat.

Press-up shoulder tap

Areas trained: chest, rear upper arms, core

Areas trained: chest, rear upper arms, core

Areas trained: chest, rear upper arms, core

Technique

·         Start in plank position and lower your chest to the floor, keeping your body in a straight line.

·         Push back up to the starting position, then tap your shoulder with the opposite hand.

·         Repeat the press-up and tap on the opposite side to complete one rep.

Bicycle crunch

Areas trained: core, sides of stomach

Areas trained: core, sides of stomach

Areas trained: core, sides of stomach

Technique

·         Lie on a mat with your hands by your temples. Bend your left leg while extending the right, keeping them both off the floor. At the same time, twist and touch your right elbow to your left knee.

·         Now extend your left leg and bend the right, while twisting your torso to bring your left elbow to meet your right leg. This is one rep.

·         Repeat in a fluid motion, keeping your shoulders and legs off the ground.

Lunge

Areas trained: LEGS, BOTTOM

Technique

·         Stand with your feet together, then take a large step forward, bending both legs until they’re at right angles.

·         Push back up to the starting position and repeat the lunge on the opposite leg. This counts as one rep.

Burpee

Areas trained: legs, bottom, core

Technique

·         Crouch down, placing your hands on the floor, then jump your legs back into plank position.

·         Jump your legs back to the starting position (crouched) and immediately jump up as high as you can. Repeat.

Back extension

Areas trained: back, bottom

Areas trained: back, bottom

Areas trained: back, bottom

Technique

·         Lie on your stomach with your fingertips resting lightly on your temples.

·         Gently lift your upper body off the ground.

·         Lower your torso and repeat.

Pulsing squat

Areas trained: legs, bottom

Technique

·         Bend your knees and push your bottom out until your thighs are parallel to the floor.

·         Pulse up and down to complete the set.

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