Want to boost strength and burn fat? With Sam Eastwood’s 30-minute weights workouts you can do both. Watch your body transform in just one month…
Don’t be intimidated by the words ‘strength training’,’ says celebrity personal trainer Sam Eastwood. Lifting bigger weights doesn’t mean bigger muscles – women simply don’t have enough testosterone in their bodies to bulk up in the same way men do. In fact, strength training is one of the best ways to lose weight and shift stubborn fat. More calories are used to make and maintain muscle, so workouts like these will boost your metabolism and help shift those pounds – even after your workout.
Fit in 30 Minutes
Whether you’re lifting dumbbells or your own body weight, the benefits are endless. ‘It strengthens your heart, muscles, lungs and bones, improves your balance and melts away fat. Plus, it boosts your mood and increases energy levels,’ says Sam. What are you waiting for?
In week 1, use your own body weight to perform the exercises, then add hand-held weights for workouts 1 and 3 in weeks 2, 3 and 4. ‘Dumbbell weight varies depending on the person. Start low and see how you go,’ advises Sam. ‘Increase your reps before you increase weight,’ she adds.
YOUR GET-STRONG MOVES
Here’s how to do them right…
Keep elbows bent slightly throughout
1 DANCING PLANK
Perform plank position. Pull left knee into your chest as far as you can (keeping back strong). Push it back down to starting plank position and repeat on your right side.
2 DOWNTON ABBEY
Standing straight, lift your left leg up behind you pointing your toe. Sweep it across and behind to the right, placing your pointed toe on the floor (like an extended curtsey). Bend both knees, lining the back knee up to the back of the front heel. Hinge your body down over your thigh. Go back to start position and repeat on the other side.
3 SHOULDER GIRDLE PUMP
Stand straight. Lift arms up in front of you to shoulder height. Bend arms to 90˚ (palms facing you like you’re reading a book). Push shoulder blades down. Pulse arms up and down towards the ceiling, while moving them in a semi-circle until they’re positioned to the sides of your body. Pulse back in and repeat.
4 LEG PULLS
Stand straight, feet hip-width apart. Dive your upper body down and forward – keeping your back flat – so you’re parallel with the floor and legs stay straight. Arms should be hanging down to the floor. Engage your back muscles to draw you back up to standing and repeat. Don’t let your back curl!
Mix up your strength training with some yoga
5 FIRST POSITION HEEL RAISES
Place your heels together with your toes pointing out and squeeze your inner thighs together. Raise heels up so you’re standing on the balls of your feet and lower back down. Pulse up and down never letting the heels come apart.
Start slowly to avoid injury and soreness
6 CORSET TWIST
Sit on the floor and bend your knees in front of you. Bend arms and press knuckles against your chest, pressed together. Keeping elbows pointing out to the sides, twist your whole body to one side and then to the other.
Sam is the founder of the Get Set Body programme. For more information, visit sameastwood.com