RESEARCH shows that with any type of fitness training you are far more likely to continue, perform better and keep focussed if you have a specific goal in mind.
For many, the short and long-term goal is to look leaner and feel fitter, especially as the summer approaches.
Those that have continued their New Year’s resolutions and now look and feel good – congratulations, keep going. Those who haven’t and want to be in top shape for the summer get started now.
Always make sure you warm up before each workout and cool down and stretch after. Work at your own pace and if there is an exercise you are unable to perform, miss it out or add your own.
David Fairlamb's Fat Attack Circuit
Duration of the session: 20 to 25 minutes.
Time per station: 20 to 25 seconds.
Rest time between stations: 15 seconds.
Rest time between circuits: 90 seconds.
What you need: Dumbbells.
Warm up and cool down: Four to five minutes’ walk or jog exaggerating the arm movements to warm the body up. Be sensible on your first circuit until you feel fully warm. Cool down with an easy walk or jog on the spot followed by some stretching, see my warm up video. Session time starts after your warm up.
Focus on good technique, if you prefer to exercise without the dumbbells that’s fine – check my videos on the Journal website for all the demonstrations.
Skipping Make sure you work with speed, landing as softly as possible.
Squats with dumbbell push As you squat, lift the dumbbells up to shoulder height.
One arm flies Lift your arm out and up to shoulder height, stick with one arm for 25 to 30 seconds then swap.
Press-up with dumbbells As you press up lift one dumbbell off the ground, keep the arm close to your body. Always keep your stomach and back straight.
Lunges with dumbbells Keep your arms straight and work on good form with the lunge.
Upper back Lean forward from the hips keeping your knees bent as you perform the exercise.
Squats with dumbbells above your head If you find this exercise too hard go back to the earlier squat exercise.
One-arm shoulder press Use one arm for 25 to 30 seconds then swap. Arc your shoulder press exercise and make sure you complete the full range of movement.
Find out more about David Fairlamb Fitness Consultants – www.davidfairlambfitness.co.uk or call 0771 3640899.