Deluxe PT

Peter Personal Trainer based in London | Fat Loss Training Body Toning | Muscle Gain | Fitness | Well being | Health | Bodybuilding | Diets

Athletic

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The shape: Think Hayden Panettiere or Jessica Biel—broad across the back and shoulders, narrower through the hips. Athletic builds are often short-waisted (and maybe a little thick-waisted), tend to have square silhouettes, and will have a lower ratio of fat to muscle than curvy or pear-shaped body types. Swimsuits can be tough to find for athletic builds, because what fits the bottom half will often be too small to stretch over the top.

The Rx: Athletic women don’t generally need too much toning. But a bikini begs for a little balance, as well as a little nip through the waist for a sexy silhouette. Tummy-tightening core moves, along with lower-body exercises that shape the glutes and thighs, are the perfect complement to this already strong build.

Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.

Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.

Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.

SET 1 Curtsy Lunge with Front Raise, Hundred on the Ball
SET 2 Swivel Squat, Mermaid
SET 3 Tip and Row, Alternating Side Lunge
SET 4 Alternating Side Lunge, Pushup and Leg Raise

Nothing scorches calories or firms your muscles like fighting gravity. Follow your Friday strength-training sequence with the following Butt-Busting Hill Repeats—which can be done on a treadmill, elliptical trainer, or stationary bike.

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