6 Weeks to Sexy: Week 1 fitness plan

WANT to get fit and feel better for summer? Try these exercises you can do at home with this simple step-by-step guide.

WANT to get fit and feel better for summer? News.com.au and celebrity trainer Blake Worrall-Thompson are joining forces to bring you weekly meal and fitness plans as part of a free 6 Weeks To Sexy program.

Each week we’ll release a new stage of the program with a meal and fitness schedule for the week ahead, starting today!

So get on board and share your progress with us via Facebook and Twitter.

WEEK 1: The most effective fat burning training

The most important thing to understand when embarking on a fat loss training and health program is that what you put in you will get out.

And by following a fitness and training program to a tee will get you the body you WANT and DESERVE.

The most important thing to understand when embarking on a fat loss training and health program is that what you put in you will get out.

There are a number of factors that make up a good workout regime and to get the most impressive results you need to have body burning fat for HOURS after the workout, not just IN the workout. We call this the afterburn effect.

Having been a trainer for the past 12 years, I can offer you the tried and tested methods and know what intensity you need to be working out at to create the ultimate fat-burning body. So grab a friend or group to train with where you can push each other as we know we tend to work harder when with someone else as apposed to training alone.

So in the next 6 weeks, the ultimate combination to work on is 3 weights sessions a week and 2 cardio. This has proven to deliver the best results in terms of creating fit, lean, strong and, of course, sexy bodies.

CLICK HERE FOR THE MEAL WEEK 1 MEAL PROGRAM

So in the weights sessions, they are structured to recruit those bigger muscles such as the legs, back, chest (as opposed to your small muscles like your triceps and biceps) for a simple reason: the bigger the muscle involved, the more effort and energy needed. And, in turn, the more energy and effort needed, the more calories burnt and the more it does for your metabolic rate AFTER the workout.

Follow Blake on his 6 Weeks To Sexy program.

The same principles apply to your ‘cardio’ training as well. Instead of long, slow, steady runs (which are great if you’re training for distance events), the most effective cardio training for fat loss focuses on shorter, sharper and faster runs. This works to tone the body and make it leaner.

Over the next 6 weeks, you will see lots of variety in training and exercises as this challenges the body and causes the biggest metabolic disturbance (increase in your metabolic rate). To keep challenging your body you need to change the program regularly. They can be subtle changes or big changes, but there needs to be change. Not only does this approach stimulate the body in all sorts of ways thanks to different rep ranges, different styles of training and different exercises, it also keeps it fresh, fun and interesting.

Lets get physical this week and set the foundations of the exercise patterns for the next 6 weeks with ‘super set strength training”.

EXERCISE PROGRAM

Monday, Wednesday and Friday:

This week you will workout ‘On the Clock’ - You have 1 minute to complete the exercise and whatever time you have left over is your recovery. For example if it takes your 42 seconds to complete an exercise, you have 18 seconds recovery before the next exercise.

Complete the circuit 5 times with 1 minute to complete all reps in each exercise.

Always start with a warm up for 5-10 minutes.

Lunge

Step up

1a) Alternating lunges x 8 each leg

Start with your feet about shoulder width apart, your back straight, big proud chest and core engaged.

Lunge forward until you reach approx. 90 degrees at both knees.

Push your body back up to the starting position through your front heel, switch legs and repeat.

Push-ups

1b) Push Ups x 15

Start in a face-down prone position on the floor, keep your feet together and your weight should be on your chest. Placing your hands palm face down on the floor, approximately shoulder width apart and elbows pointing towards your toes.

Raise yourself using your arms and then lower your torso to the ground until your elbows form a 90 degree angle. Keep your elbows close to your body for more resistance.

To make it easier, go on your knees rather than feet.

1c) Step Ups x 8 each leg

This works best on a step of bench and prepare to feel the burn!

Start by stepping onto the bench with your left foot and then bring your right foot up and lift the right left to a 90 degree angle, lower your right foot down to tap the floor and repeat on each leg 8 times. To make it harder, hold weights or a carton of milk.

Plank

1d) Plank x 45 seconds

Get in the push-up position, only put your forearms on the ground instead of your hands. Your elbows should line up directly underneath your shoulders. Toes on the ground. Create a straight, strong line from head to toes – and plank

Tuesday and Thursday:

On Tuesday you will get your cardio started and the first thing to do is set yourself a time trial so that in 6 weeks’ time, you can run the same kilometres and track your progress. Set yourself a 3.5km course and time your run and keep a record of your time.

Your second cardio session will be a 5km ‘steady’ run. This gives you an opportunity to get some kilometres into the legs and build your aerobic fitness.

If a run is too hard, just try and brisk walk.

STAY TUNED NEXT WEEK FOR WEEK 2 OF THE PROGRAM

Find out more information from Blake Worrall-Thompson at www.wellbeingbyblake.com and the online 6 Weeks to Sexy program www.6weekstosexy.com / @wellbeingbyblake