4-WEEK

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BIKINI
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 Welcome to the
Women’s Fitness Bikini Body Plan!
Who fanciesa holiday?I think it’sfair to say we all need and deserve a vacation to look forward to – whether
that’s two weeks in the Maldives or a long weekend in Cornwall. But, you don’t want to be wasting time or
even fretting about how you’ll look in your holiday snaps.
Of course, swimwear revealsslightly more than our day-to-day clothes, often putting our tum, bum,legs and
arms on show. If the phrase ‘bikini body’ makes you roll your eyes at a seemingly elusive image whenever
you hear it, don’t let the cliché put you off. Sure, we don’tall have swimwear model bodies,but whatever your
shape, this guide can help you get a flatter tum, perkier bum, slimmer legs and gorgeous arms.
Our four-week bikini body plan consists of a cardio programme to boost your calorie-burn, more than 30
toning moves to hone those on-show areas, plus anti-bloating, nutritious and energising meal plans and
snacks to make sure your stomach looks super svelte. The four-week plan should help you shift half a stone
and give you the confidence to strip off on the beach or in the spa. It’s been designed specifically by personal
trainers and nutritionists to help you shift stubborn fat and tone those trouble spots.
All you need to do is follow this guide (and take it with you for quick holiday fitness bursts if you overindulge!),
get into a good routine, then simply enjoy feeling and looking great for your long-awaited holiday.
3

Katherine Watt, Editor

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4-WEEK BIKINI BODY

 get started
Contents
GET STARTED
005 Your results
Start by recording your weight
and measurements to help you
monitor your progress
006 How to use this guide
All the info you need to get started.
008 Working out safely
A guide to warming up and cooling
down to avoid injury
009 Your body shape
Identify your shape and find out
4 how to make the most of it!
FLAT BELLY DIET
011 The bikini body food plan
Find out how to use our four-week
plan and get your flattest tummy
ever before you hit the beach!
012 Breakfast meal plan
Start your day as you mean to go on 062 Chest & arms workout
with our filling breakfast ideas
017 Lunch meal plan
For tasty lunch ideas that won’t leave
you feeling bloated, look no further!
020 Dinner meal plan
Healthy meal ideas that you (and
your family and friends) will love
025 Stay fuller for longer
Easy ways to curb hunger and
reduce calories at the same time
4-WEEK BIKINI BODY
CARDIO QUEEN
026 Maximise your calorie-burn
How to speed up results with the
right food and exercise
028 Cardio plans
Run, walk, swim and cycle your
way to a fab bikini body
032 Tone up in 4 weeks!
Learn how to get fast results
033 Stomach workout
The top exercises for a toned tum
042 Core workout
Perfect moves to power up your core
047 Bottom workout
Simple but effective moves to get
your tush looking tight
053 Waist workout
The key moves for a womanly waist
058 Legs workout
Sculpting moves for perfect pins
Upper-body moves for amazing
arms and a toned décolletage
066 Staying fit on holiday
Great ways to stay in top
shape while you’re away
KIT YOU’LL NEED n Mixed weight
n Exercise mat dumb-bells
n Medicine ball n Stability ball
n Weighted bar n Step or bench
 get started

Your results
THIS GUIDE WILL HELP YOU LOSE UP TO HALF A
STONE IN JUST FOUR WEEKS, BUT YOU’LL SEE FAB

T
RESULTS BY TAKING YOUR MEASUREMENTS, TOO!
he bikini body plan combines both cardio
and toning exercises, meaning you won’t
just lose weight on the scales – you’ll tone
up figure trouble spots, too.
To keep track of your success – and really
feel full of confidence when you hit the beach –
it’s important to take your measurements before
you start the plan and afterwards. You could
even take photos too, using your goal bikini. 5
Don’t forget to always measure in the same
place for each body part! Note these and your
weight down and you’ll be amazed at how much
progress you make in just four weeks!

4-WEEK BIKINI BODY

 get started
How to use this guide
O
YES, YOU CAN GET BIKINI-BEAUTIFUL IN JUST FOUR WEEKS! HERE’S HOW TO DO IT…
ur bikini-body plan is
designed to make sure that
you make the most of the
time you’ve got available in the four
weeks before your holiday. Simply
follow the cardio programme, which
has options for every level from
beginner to advanced. This ensures
that whatever your fitness level
you can get the results you want.
Each week combines various cardio
options, including running, cycling
and swimming, so, whatever your
cardio exercise of choice, there will be
6 something to suit you. Combine the
cardio programme with two to four
toning sessions every week, ensuring
you perform exercises for all parts
of the body – adding extra for your
trickiest areas. Adding toning exercises
to any workout programme is the
quickest and most effective way to
boost your calorie-burn and maintain
your results. With 11 exercises for your
stomach and core; 5 for your bum;
4 for your waist; 3 for your legs; and
4 for your chest and arms, you’ll be
beach-ready in no time.
The workout plan is
complemented by some ideas for
4-WEEK BIKINI BODY
diet-friendly dishes, designed to
reduce bloating – a problem that
plagues nearly everyone at some
point! Simply choose from the array of
delicious breakfast, lunch and dinner
options to mix and match four weeks’
worth of energising, healthy meals.
KEEPING TRACK
Establish your goals using our advice
on page 5, making sure that yu stay
within a healthy weight range for
your height. Also note down your
measurements, as your body will
change more than your scales show
 get started

in four weeks. Choose a nice journal

to use as a food and exercise diary to
chart your progress. Keeping a diary
is proven to increase weight-loss
results and will give you a chance to
see exactly what energises you, why
you miss a session or what makes you
want to work out that little bit harder!
We’ve tried to make the plans as
easy to follow as possible so that they
are easy to incorporate into your life,
whether you have a demanding job or
family commitments. The meal ideas
(starting on page 12) can very easily
be increased to accommodate friends
and family, so you won’t have to
ts of different things
WHAT YOU’LL times!
NEED In terms of exercise,
• Dumbbells ou need to do
• Stability Ball and Medicine ball
• Skipping rope vote 40 to 60 7
• Exercise mat minutes a day, three
• Dyna-Band or resistance band o four times a week
• Trainers and sports bra o get great results.
• Weighted bar t sounds a little
• Enthusiasm!
ting, why not team
amily
member for the four weeks to help
you stay motivated? Training with a
partner will also push you that little bit
harder, too.
GETTING STARTED
So, take a look through our meal ideas,
make up a shopping list, head to the
shops and stock up on anti-bloating
goodies! Then, dust off your trainers
and allocate at least 40 minutes three
times a week for the next four weeks to
exercise and get started.
You are just four weeks away from
your best bikini body ever, so what are
you waiting for? Enjoy!

4-WEEK BIKINI BODY

 get started
Working out safely
IF YOU’RE NEW TO EXERCISE, DON’T UNDERESTIMATE THE IMPORTANCE OF WARMING
UP AND COOLING DOWN TO AVOID INJURY
W arming up before exercise
and cooling down after
will help you perform
better and will also help prevent
injuries. This way you can keep to your
plan without any disruptions.
BEFORE YOUR WORKOUT
Prior to your workout, warm up your
muscles by doing a lower-impact
version of the cardio exercise you are warm-up routine, as this will also help
about to do. So, if you’re about to run, blood flow to the muscles. Dynamic
8 warm up with a five-minute jog, or
if it’s a cycle, do five minutes on the lunges and arm swings. Leave static
cross-trainer to get the blood pumping stretches – which are ones without
around your legs and arms. Warming
up this way increases the blood flow to
the muscles you’re about to work and
increases the synovial fluid around the
joints to prepare them for a workout.
This method also prepares your brain
for the activity to come, too.
It is also useful to incorporate
dynamic stretches – in other words
stretches with movement – into your
stretches include hamstring curls,
4-WEEK BIKINI BODY
movement that you hold – until after
your workout, as you should only
stretch warm muscles.
POST-WORKOUT
After your workout, it is important to
stretch your muscles to make sure
they are ready for your next workout.
Stretching your muscles post-workout
also helps to flush out lactic acid,
which is a by-product of exercise).
Post-exercise stretches
are categorised into two parts:
developmental and maintenance.
Be sure to stretch your larger
muscles and the ones that have
worked hardest, for example, your
front thighs (quads), back thighs
(hamstrings), bottom (glutes) and
shoulders (deltoids). Ensure you
hold these stretches for between 15
and 30 seconds, breathing out on
the stretch. When the stretch in the
muscle eases, breathe in and out again
and deepen the stretch even more.
Smaller muscles like those in the arms
(biceps and triceps) and calves can
be stretched for eight to 15 seconds,
again deepening the stretch as it
eases. If any stretches hurt then stop
immediately and rest.
NB. Before embarking on any fitness
regime, it is important to check that it is
OK to do so with your GP, especially if
you are returning from pregnancy, injury
or any period of inactivity.

Your bodyshape
Apple
W hen you’re trying to
achieve your ideal weight,
BMI (Body Mass Index) is
often referred to as a measure of your
success. However, every body frame
differs so it is misleading to base your
weight purely on your height. This
is why taking your measurements
before and after using the plan is so
important. It is also a good idea to
know where your body stores fat and
why, so that you can pay attention
to those particular areas when you’re
exercising.
There are four bodyshape
categories that most of us fall into:
apple, hourglass, pear and boy. Each
bodyshape stores fat in slightly
different places, so diagnose yours
and see how you can work with your
bodyshape to be the healthiest you
can be, regardless of your height!
Hourglass
Pear
Apple
Apple shapes tend to store their fat
around their waist, chest and upper
back area, which unfortunately means
that apples are more at risk of heart
disease and Type 2 diabetes. To control
their weight and blast body fat, interval
training is very important for apple
shapes, as is exercising the waist,
stomach and chest areas more often.
Hourglass
Hourglass figures have near perfect
proportions between their chest and
hip measurements with a smaller
waistline. They tend to have a high
metabolism and don’t gain weight
as easily as other shapes; if they do,
it’s evenly spread. It’s best to use light
weights when toning and to work
the upper and lower body equally to
maintain proportions.
4-WEEK BIKINI BODY
get started
Boyish
9
Pear
Pear shapes have a smaller upper
body with a slim waist, and store
their fat around their lower stomach,
hips, thighs and bottom. Unlike apple
shapes, this fat doesn’t put them at
a heightened health risk, but to slim
down your lower half, incorporate lots
of toning exercises for it.
Boyish
Boyish figures tend to have a
straight-up-and-down shape with
good muscle definition. When they
put on weight it can often go to the
waist, stomach and bottom though,
which can turn them into more of
an apple shape. To develop a more
curvy figure, boyish figures should
incorporate more stomach and
waist exercises into their training
programme.
 H Beat bloating
H Breakfast ideas
H Lunch ideas
10 H Dinner ideas

The biplkinani body
food
T his food plan includes healthy
recipe ideas for each mealtime:
breakfast, lunch and dinner.
This means you can mix and match
your favourites for the next four
weeks – and longer if you want to!
From homemade cereal and breakfast
smoothies, to lamb koftas, to burritos
with salmon, there’s something to
tickle all taste buds.
Incorporating our healthy food
plan into your life couldn’t be easier;
not only are the recipes easy to follow
and delicious, but you can cook for
family and friends, too, so there will
be no effort involved in trying to make
different meals for everyone!
The combination of meals will
help you reduce your calorie intake by
the recommended amount for safe
weight loss. So, all you need to do
now is choose what you want to eat
for your first week and take our list
with you when you do your weekly
sunshine while you’re on our plan, then
opt for a low-calorie vodka and tonic
4-WEEK BIKINI BODY
get started
shop and get cooking! It’s a tasty and
nutritious plan designed to help you
get the bikini body you’ve always
wanted. Who said that losing weight
means you have to give up the foods
that you love? Enjoy!
TIPS
• To make sure you don’t
fall off the wagon or give into
cravings, keep yourself hydrated
with water and herbal teas. 11
• If you can’t resist a drink in the
or a small white wine.
• Keep healthy, fresh fruit and
veg nearby to snack on.
 flat belly diet
Porridge and yoghurt
• 1 45g bowl of porridge oats made with 125ml of
semi-skimmed milk, cooked to pack instructions
and served with 1tbsp of natural bio yoghurt in the
middle.
Per serving: cals 116 | fat 5.1g | sat fat 2g | protein 4.8g
Egg and soldiers
• 1 boiled egg with 1 slice of wholemeal toast and
light olive spread.
Per serving: cals 200 | fat 11g | sat fat 3.6g | protein 14.8g
Breakfast in a pan (serves 4 – weekend treat!)
12 • Heat a medium non-stick frying pan, add 4 pork
chipolata sausages and fry for 3 mins. Add 4 rashers
bacon, turning occasionally, and cook for about 5
mins. Add 140g button mushrooms and cook for a
further 3-5 mins. Drain any excess fat and arrange
the ingredients so they are evenly spread out. Beat
6 eggs and season, then add to the pan, swirling to
fill the spaces. Gently move with a fork for 2 mins
over a low-medium heat until beginning to set.
Scatter over 8 halved cherry tomatoes, then grill for
2 mins until set. Cut into wedges and serve.
Per serving: cals 349 | fat 26g | sat fat 8g | protein 25g
Berry smoothie
• Slice 1 small, ripe banana into
a blender or food processor and
add 140g blackberries, blueberries,
raspberries or strawberries (or use a
mix of all four). Whizz until smooth and
then, while the blades are still whirring, pour in
as much apple juice or mineral water to dilute the mix
and make the consistency you like.
Per serving: cals 123 | fat 0g | sat fat 0g | protein 2g
4-WEEK BIKINI BODY
Muesli with blueberries
• Pour 30g of unsweetened muesli into a bowl
and top with 1tbsp of blueberries and 125ml of
semi-skimmed milk.
Per serving: cals 161 | fat 8.1g | sat fat 1.6g | protein 4.8g
Melon, kiwi, grape and papaya salad (serves 2)
• Cut 1 ripe cantaloupe melon in half across the
middle and deseed, then scoop out the melon
flesh into melon balls or chunks and add to a large
bowl for mixing. Chop up 3 peeled kiwis, a handful
of green grapes and 1 large peeled and deseeded
papaya (you can leave the grapes whole if you’d
prefer) and add them to the bowl. Stir and spoon
into the melon halves — saves on the washing up!
Experiment with different melons and seasonal
fruits.
Per serving: cals 101 | fat 0.6g | sat fat 0g | protein 2g
Homemade cereal
• Mix 300g jumbo oats, 100g all-bran (or any bran
cereal), 25g wheatgerm, 100g walnut pieces, 100g
raisins, 140g dried apricots, snipped into chunks
and 50g sunflower seeds in a large cereal container.
Serve 30g with 125ml semi-skimmed milk. (Can be
stored for up to two months if airtight.)
Per serving: cals 124 | fat 3g | sat fat 0g | protein 4g
 flat belly diet

13

4-WEEK BIKINI BODY

 flat belly diet
Cooked tomatoes on toast
• Slice 1 large or 2 small tomatoes thickly and pan-fry
in a little olive oil until softened. Serve on top
of 1 slice of wholemeal toast with light olive spread.
Per serving: cals 198 | fat 2.5g | sat fat 0.8g | protein 9.8g
Shredded Wheat style cereal
• A tasty, healthy cereal without any extra calorie
additions from nuts, honey or sugar coating. Simply
pour 45g in a bowl, perhaps with a sprinkle of
cinnamon or natural sweetener with 125ml
semi-skimmed milk and enjoy!
Per serving: cals 218 | fat 3.2g | sat fat 0.3g | protein 9.6g
Scrambled eggs on toast
• Scramble 2 medium-sized eggs
14 with a dash of skimmed milk and a
little butter for a couple of minutes.
Serve on 1 slice of wholemeal toast.
Per serving: cals 324 | fat 3.8g | sat fat 1.6g | protein 18.8g
4-WEEK BIKINI BODY
Muffin and eggs
• 1 toasted wholemeal muffin, split in 2 and topped
with 2 scrambled eggs.
Per serving: cals 318 | fat 3.9g | Sat fat 1.7g | Protein 16.5g
Breakfast fruit smoothie
• In a blender, make a smoothie from 250ml
semi-skimmed milk, 60g natural bio yoghurt,
125g strawberries, 2 passion fruit and 2tsps honey
(optional). Blend until the consistency is smooth and
drink straight away.
Per serving: cals 205 | fat 4.8g | sat fat 3g | protein 6.5g
Mushrooms on toast
• Heat 1tbsp olive oil in a pan and
quickly fry around 50-60g thickly
sliced mushrooms. Spoon onto 1 slice of
wholemeal toast with light olive spread
and serve.
Per serving: cals 255 | fat 16.3g | sat fat 2.8g | protein 5.6g
 flat belly diet

Muesli with grated apple

• Pour 50g of unsweetened muesli into a bowl and
top with 1 apple (peeled and grated) and 125ml of
semi-skimmed milk.
Per serving: cals 350 | fat 5g | sat fat 1.5g | protein 10g

Smoked salmon and scrambled eggs

• Scramble 2 medium-sized eggs with 1tsp of
low-fat butter and serve with 25g smoked salmon,
cut into thin strips.
Per serving: cals 234 | fat 8.6g | sat fat 1.7g | protein 8.9g

15

Scrambled eggs and ham

• Scramble 2 medium-sized eggs with a dash of
skimmed milk and add seasoning to taste. Serve
with 2 slices of good-quality lean ham.
Per serving: cals 262 | fat 16.3g | sat fat 3.5g | protein 25g

Bran flakes with fruit

• 1 40g bowl of bran flakes with 1 chopped apple and
1 sliced banana with 125ml of semi-skimmed milk.
Per serving: cals 265 | fat 3.5g | sat fat 1.5g | protein 8.5g

Fruit, yoghurt and toasted pumpkin seeds

• Cut up three of your favourite fruits (such as an
apple, a pear and a mango) and mix with 3tbsps
of natural bio yoghurt. Sprinkle with 15g toasted
pumpkin seeds.
Per serving: cals 225 | fat 1g | sat fat 0.5g | protein 10g

4-WEEK BIKINI BODY

 flat belly diet

16

4-WEEK BIKINI BODY

 flat belly diet

Ham and beetroot salad (serves 2) Guacamole for the side

• 175g beetroot, cubed Method
• 100g cooked peas Heat 2tbsps oil in a saucepan. Stir in the onion and
• 2 spring onions, thinly sliced red pepper, and cook until softened. Stir in the garlic
• 2tbsps low-fat bio yoghurt and spices, then add the tomato, chilli and oregano
• 2tsps horseradish sauce and cook, covered, for 20 mins or until reduced and
• Half an iceberg lettuce thickened. Heat 1tbsp oil in a separate frying pan.
• 100g wafer-thin ham Cook the seafood in batches until just cooked. Add to
the sauce and stir in the feta and coriander. Wrap the
Method filling in the tortillas and serve with the guacamole.
Put the beetroot, peas and spring onion into a bowl Per serving: cals 246 | fat 6g | sat fat 3g | protein 31g
and mix well. In a jug, add the yoghurt, horseradish
sauce and 1tbsp of boiling water to make a pouring
sauce. Distribute the lettuce into 2 bowls, spoon 17
over the beetroot mix and thinly drizzle the yoghurt
dressing over the salad. Top pieces of the wafer-
thin ham.
Per serving: cals 166 | fat 4g | sat fat 2g | protein 16g

Seafood burritos (serves 6) - pictured left

For the filling
• 3tbsps olive oil
• 1 medium onion, finely chopped
• 1 large sweet red pepper, finely chopped
• 2 crushed garlic cloves
• 1tsp ground cumin
• 1tsp ground coriander
• 1 x 400g can tomatoes, crushed
• 1tsp dried chilli flakes
• 1tsp dried oregano
• 250g baby calamari tubes or steaks, sliced
• 250g firm white fish, cubed Waldorf salad
• 250g raw peeled prawns Cut 1 apple and 2 sticks of celery into chunks. Mix
• 75g feta, crumbled with 2tbsps low-fat mayonnaise and 6-8 toasted
• Handful of fresh coriander leaves walnut halves. Serve on a bed of fresh salad leaves.
• 6 warm flour tortillas Per serving: cals 120 | fat 7g | sat fat 1g | protein 15g

4-WEEK BIKINI BODY

 flat belly diet
Hot chicken and salad tortilla wrap
• Warm 1 wholemeal tortilla wrap and fill with 3-4
slices hot chicken, 1 handful of shredded lettuce, 1
chopped tomato and a 1tbsp of low-fat mayonnaise.
Per serving: cals 242 | fat 3.1g | sat fat 1.7g | protein 18g
Creamy smoked mackerel sandwich
• Skin and flake 125g smoked mackerel fillets, then
mix with 1tsp mayonnaise and 1tsp low-fat natural
bio yoghurt. Spread onto 2 thin slices wholemeal
bread and top with crisp lettuce leaves.
Per serving: cals 246 | fat 4.9g | sat fat 1.8g | protein 24g
Bagel with scrambled egg
• Split a bagel in half and top with 1 scrambled egg.
Per serving: cals 283 | fat 8.5g | sat fat 3.9g | protein 14g
18
Smoked trout and cucumber open sandwich
Flake 125g pack skinless, smoked trout fillets into a
large bowl, then stir in 125g quark (or another low-fat
soft cheese) and ½tsp of horseradish sauce to taste.
Season with black pepper and a squeeze of lemon
juice. Toast 2 slices of granary bread then top each
piece with cucumber slices and 25g of watercress.
Spoon half the trout pâté on top of each and serve
with halved cherry tomatoes on the side.
Per serving: cals 223 | fat 9.2g | sat fat 2g | protein 28g
Ham and salad roll
Choose a normal-size wholemeal roll (rather than a
huge bap) and fill with lean ham and salad of your
choice. Spread the cut surface of the roll with a small
amount of low-fat mayonnaise.
Per serving: cals 275 | fat 5g | sat fat 1.5g | protein 13.3g
Cottage cheese with chives
• Top 2 Ryvitas with some cottage cheese with
chives. Serve with 2 celery sticks and 1 sliced apple.
Per serving: cals 110 | fat 1.8g | sat fat 0.9g | protein 9g
4-WEEK BIKINI BODY
Jacket potato with tuna mayo
Bake or microwave a small jacket potato (140g) and
top with a 120g small tin of tuna (in water) mixed
with 2tbsps low-fat mayonnaise.
Per serving: cals 298 | fat 1.8g | sat fat 0.9g | protein 9.5g
Cheese and mushroom omelette and green salad
Pan-fry 6 mushrooms (sliced) in an omelette pan
with 1tsp of light olive margarine. Then add 2 beaten
eggs and make an omelette, sprinkling over 1tbsp
grated cheese while cooking. Serve with a small
green salad.
Per serving: cals 296 | fat 25g | sat fat 10.2g | protein 28g
Egg and bacon salad
Make a mixed salad with ingredients such as
chopped lettuce, 6 halved cherry tomatoes and a
few slices of cucumber. Then, roughly chop 1 hard-
boiled egg and 2 rashers of cooked, slightly crispy
bacon, throw those on top of the salad and serve
straight away.
Per serving: cals 265 | fat 13g | sat fat 6g | protein 32g
Greek salad (serves 4)
• 4 large ripe tomatoes, each one cut into 8 wedges
• ½ a cucumber, chopped into small chunks
• ½ an iceberg lettuce, chopped
• 20 green or black olives
• 350g feta cheese, cubed
For the dressing
• 4tbsps olive oil
• 2tbsps lemon juice
Method
Mix together the tomatoes, cucumber, lettuce, olives
and feta cheese. Next, whisk together the olive oil and
lemon juice to make the dressing. Toss together and
serve with plenty of chopped flat-leaf parsley on top.
Per serving: cals 333 | fat 29g | sat fat 14g | protein 18g
 flat belly diet

19

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 flat belly diet

Teriyaki salmon (serves 2)
• 2 x 175g salmon fillets
• 8tbsps teriyaki sauce
• 1 small pak choi, washed
• 2 carrots, peeled
• 50g baby corn
• 1 celery stick
• 1tsp sesame oil
• ½ lemon
Method
Put the salmon fillets into a plastic food bag, then
pour in the teriyaki sauce and shake gently. Marinate
20 for 1 hour, or overnight in the fridge. Pull the pak choi
leaves apart and put into a bowl. Slice the carrots
into thin strips and baby corn in half lengthways.
Add to the bowl. Using a potato peeler, shave the
celery into strips and add to the bowl. Drizzle over
the sesame oil and toss well. Heat a frying or griddle
pan until hot. Remove salmon from marinade
and then put skin-side down into the pan. Cook
for 4 mins on each side, spooning over any extra
marinade. Place the salmon fillets on a bed of the
sesame oil veggies and serve with a wedge of lemon.
Per serving: cals 432 | fat 25g | sat fat 4g | protein 32g
Turkey burgers with lemon and mint
(serves 4)
• 450g minced turkey
• ½ small onion, grated
• Zest and juice of 1 lemon
• 1 garlic clove, finely chopped
• 3tbsps mint, chopped
• Pinch of dried chilli flakes
• Beaten egg white
Method
In a bowl, combine all the above ingredients, mix
thoroughly and season. Shape the mixture into 8
burgers about 2cm thick. Cover and leave in the
fridge for at least an hour. Heat a griddle or frying pan
and cook for 4-5 minutes each side. Serve with
a mixed salad and low-fat mayonnaise.
Per serving: cals 182 | fat 3g | sat fat 0.9g | protein 28g

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 flat belly diet

Lamb koftas (serves 6)

• 500g minced lamb eanwhile, prepare the salad. Remove
• 1tsp ground cumin om the oranges
• 2tsps ground coriander er a bowl, so that you catch the juice
• 2 garlic cloves, crushed ou will need this for the dressing).
• 1tbsp chopped mint anges into segments.
• Olive oil for brushing to a salad bowl with the
gette strips and watercress and toss
Method ogether gently. To make
Mix together all the essing, mix the mustard with the
above ingredients until e and 4tbsps olive oil. Season
well blended. Divide ogether. Serve the chicken
into 8 balls then roll each e the
ball on a board with a cupped hand to turn them dressing on top.
into oval shapes. Thread onto 4 metal skewers (2 on Per serving: cals 424 | fat 15g | sat fat 3g | protein 41g
each) and brush with oil. Heat a griddle pan until hot
and cook for 3-4 minutes on each side. Don’t turn Chicken casserole (serves 4)
until they are well-sealed or the meat will stick to the • 2tbsps olive oil 21
pan. Serve the koftas with low-fat natural yoghurt • 2 onions, chopped
and warmed wholemeal pitta bread (not included in • 2 garlic cloves, crushed
calorie count). • 1tbsp fresh rosemary
Per serving: cals 181 | fat 10.6g | sat fat 4.9g | protein 16g • 2 red peppers, deseeded and chopped
• 40g sun-dried tomatoes, chopped
Chicken with orange & watercress salad (serves 4) • 400g tin chopped tomatoes
• 4 skinless chicken breasts, preferably free-range • 3tbsps white wine
• 2 courgettes, sliced very thinly lengthways • 4 skinless chicken breasts
• 2 large oranges • 50g stoned black olives
• 4 handfuls of watercress
• 2tsps wholegrain mustard Method
• 5tbsps olive oil Heat the oil in a casserole dish, add the onions, garlic and
rosemary, and cook gently for about 15 minutes until
Method soft and golden. Add the red peppers and cook over a
Place the chicken breasts between 2 sheets of cling moderate heat for a couple of minutes. Add the sun-
film. Beat out with a meat mallet or a rolling pin until dried tomatoes, tinned tomatoes and wine. Season with
they are about 1cm thick all over. Preheat a griddle freshly ground black pepper, stirring well and bring to a
pan or barbecue. Brush the chicken and the courgette simmer. Add the chicken and stir to coat with the sauce.
strips with olive oil, then season. Griddle or barbecue Bring to the boil then reduce heat to simmer. Cover
the courgette strips for about 2 minutes on each side, and cook for 30 minutes until the chicken is tender. Just
then remove and cook the chicken breasts for 8-10 before serving, stir in olives and heat through.
minutes, turning occasionally, until cooked through. Per serving: cals 272 | fat 9g | sat fat 1.8g | protein 29g

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 flat belly diet
22
Spaghetti alle vongole (serves 4)
• 450g fresh clams in shells, washed
• 2 garlic cloves, peeled and crushed
• 1 small red chilli, deseeded and finely chopped
• 400g tin of chopped tomatoes with herbs
• 400g spaghetti
• 2tbsps olive oil
• Freshly ground black pepper
Method
Discard any broken clams, and any that remain open
when tapped. Put the rest into a large saucepan,
cover and cook over a low heat for 3-4 mins, shaking
the pan occasionally. Strain and reserve any juices.
Discard any clams that remain closed and remove
most of the meat from the shells, keeping a few
intact for garnish. Heat 2tbsps olive oil and fry the
garlic and chilli for 1 min until soft. Add the tomatoes
and 3tbsps of the clam juice. Cook without a lid
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for 6-7 mins until thickened and dark red, stirring
occasionally. Meanwhile, cook the spaghetti in
boiling salted water for the time stated on the
packet. Drain and add to the tomato sauce with the
clam meat. Return to the heat for a few moments
and then stir through. Season with black pepper and
serve immediately, garnished with clam shells and a
few fresh basil leaves.
Per serving: cals 255 | fat 7g | sat fat 1g | protein 19g
Cod fillets with tomatoes and black olives
• 4 x 180g boneless cod fillets
• 175g black olives in olive oil, stones removed
• 1 large onion, roughly chopped
• 400g can chopped tomatoes
• Salt and freshly ground black pepper
• Handful of chopped parsley
Method
Preheat the oven to 180°C/350°F/Gas Mark 4. Heat
1tbsp of the oil from the olives in an ovenproof pan.
Add the onion and stir well, leave to cook for a minute
or 2, and then give it another good stir. Add the
tomatoes and seasoning. Bring to the boil then add the
olives. Put the fish, skin-side down, onto the sauce and
drizzle over a splash more oil from the olive jar. Bake in
the oven, uncovered, for 15 mins. Finish by sprinkling
with chopped parsley and serve straight from the pan.
Per serving: cals 223 | fat 6g | sat fat 1g | protein 34g
Stuffed peppers (serves 4)
• 4 red peppers, halved and seeded
(leave stalks intact)
• 225g cooked basmati rice
• 1 small onion, chopped
• 400g cherry tomatoes
• 1tbsp olive oil
• 3tbsps coriander, freshly chopped
• 150ml hot vegetable stock

Method
Heat the oil in a pan and gently fry the onion for
around 15 mins. Add the tomatoes and leave to
simmer for around 10 mins. Stir in the cooked rice and
coriander, and then spoon the mixture into the halved
peppers. Place the peppers in a roasting tin and pour
the stock around them. Bake for 30 mins (preheated
oven, 180°C/350°F/Gas Mark 4) until tender.
Per serving: cals 208 | fat 5.2g | sat fat 1g | protein 15g
Stir-fried chicken and red pepper (serves 2)
• 3tbsps olive oil
• 2 garlic cloves, sliced thinly
• 1 small red pepper, deseeded and thinly sliced
• 2 chicken breasts, cut into strips
• 2tbsps soy sauce
• 100g bag baby spinach leaves
Method
Heat a wok, add 2tbsps of olive oil and stir-fry
garlic until golden, then spoon onto kitchen paper
to drain. Add the pepper and stir-fry for 1 min until
slightly softened, then spoon out and set aside. Add
the remaining tbsp of oil, add the chicken and stir-
fry for another 5 minutes. Add the soy sauce and
the spinach and stir-fry until it begins to wilt. Return
the peppers and garlic to the wok and serve.
Per serving: cals 270 | fat 18g | sat fat 3g | protein 25g
Salmon fillet and ginger (serves 2)
• 2 x 150g salmon steaks
• 1cm piece root ginger, grated
• 2 spring onions, finely sliced
• Soy sauce, to season
• A handful of coriander leaves, to serve
• Basmati rice, steamed, to serve
Method
Heat the oven to 200°C/390°F/Gas Mark 6. Put
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flat belly diet
each salmon steak in the middle of a piece of
baking parchment or foil. Put some ginger and
spring onion on top of each and then add a few
drops of soy sauce. Fold the parchment into parcels
around the fish, put on a baking sheet and cook in
the oven for 10 mins. Open the parcels, sprinkle
over some coriander and serve with basmati rice
(not included in calorie count).
Per serving: cals 283 | fat 18.5g | sat fat 3g | protein 28g
Potato tortilla with salmon & spring onion (serves 2)
• 6 Jersey Royal potatoes
• 150ml milk
• 1 x 200g salmon fillet
• 1 bay leaf
• 1tbsp olive oil
• 2-3 spring onions, chopped 23
• 1tbsp freshly chopped chives
• 2 eggs, preferably organic
• 50g Parmesan cheese, grated
• Fresh mint leaves, to serve
Method
Cook the potatoes in boiling water for 8-10 mins until
cooked but still firm. Drain and leave to cool then cut
into thin slices. Meanwhile, bring the milk to a gentle
simmer. Add the salmon and bay leaf and poach for
5-6 mins. Drain on kitchen paper. Reserve 2tbsps
of the poaching liquid. Preheat the grill to high. Heat
the oil in a non-stick frying pan and fry the potatoes
over a medium heat until lightly browned. Flake the
salmon over the potatoes and scatter over the spring
onions. Toss gently. Whisk the poaching liquid into the
eggs along with the chives; pour into the pan. Cook for
3-4 mins, pulling the egg to the centre, until almost
set. Sprinkle the Parmesan over and grill for 1-2 mins
until golden and bubbling. Serve in wedges, garnished
with mint leaves. See overleaf for pic.
Per serving: cals 188 | fat 18g | sat fat 3g | protein 49g
 flat belly diet
Mushroom frittata (serves 4)
• 300g mixed mushrooms, sliced (e.g. button,
shiitake, chestnut)
• 6 medium eggs, beaten
• 50g watercress, chopped
• 1tbsp olive oil
• 2tbsps thyme, freshly chopped
• Zest and juice of ½ lemon
• Salt and freshly ground black pepper
Method
Heat the olive oil in a large, deep frying pan over
a medium heat. Add the mushrooms and thyme
and stir-fry for 5-6 minutes until starting to soften
and brown slightly. Stir in the lemon zest and juice,
leaving to bubble for around 1 minute. Now lower
24 the heat and preheat the grill. Add the watercress
to the beaten eggs, season to taste with the salt
and pepper, and pour into the pan. Cook for around
7-8 minutes until the sides and base are firm but
the centre is still soft. Then transfer the pan to the
grill, cooking for 4-5 minutes until just set. Cut into
wedges and serve with a green salad.
Per serving: cals 148 | fat 12g | sat fat 3g | protein 19g
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Coconut and ginger curried mussels (serves 4)
• 1.5kg mussels
• 2tbsps olive oil
• 3 shallots, peeled and chopped
• 2 green chillies, deseeded and chopped
• 4cm piece of root ginger, peeled and finely chopped
• 1tbsp mild curry paste
• 1 x 400ml can coconut milk
• Bunch of fresh coriander, trimmed and chopped
Method
Scrub and de-beard the mussels, discarding any that
remain open when given a sharp tap. Heat the olive
oil in a very large saucepan and add the shallots,
cooking for around 2-3 minutes until soft. Add the
chillies and ginger and cook for a further minute.
Add the mussels, cover, and cook for 3-4 minutes,
shaking the pan occasionally, until the shells open.
Stir the curry paste into the coconut milk and pour
the mixture over the mussels. Cook for a further 3-4
minutes, then remove from the pan and discard
any mussels with closed shells. Sprinkle over the
chopped coriander and serve straight away.
Per serving: cals 361 | fat 13g | sat fat 2g | protein 19g

Stay fuller for longer
A FEW TWEAKS TO YOUR DIET WILL HELP YOU TRIM DOWN FOR GOOD
Eating low-GI (Glycemic Index)
food helps you feel full for longer, as
they release energy slowly into the
bloodstream. So, you’re less likely
to snack, which cuts considerable
calories. Try these simple food swaps
to shed lbs without feeling hungry...
Breakfast
Even if your cereal looks – and sells
itself as – healthy, there can be up to
four teaspoons of sugar in one bowl.
Switch to simple oats and you’ll be
full until lunch, getting a boost of B
vitamins, fibre and protein, too.
SWAP croissant FOR crumpet
= 360 cals/20.3g fat vs 199 cals/1.0g fat
SWAP fruit juice FOR green tea
= 44 cals/0g fat vs 7 cals/0g fat
Eating out?
A diet plan doesn’t mean you should
miss long-awaited brunches! Make
clever tweaks to your full English
such as grilled bacon, poached eggs
instead of fried, grilled mushrooms,
and plum tomatoes instead of beans.
Lunch
If you make your own lunch, it’ll be
nutritious and filling and you control
the calories. Choose low-GI carbs
(slow-burning foods, such as green,
leafy vegetables, rye bread and
pulses) to keep hunger away without
adding to your fat stores.
SWAP cheese and celery FOR celery
and reduced-fat houmous
= 411 cals/34.5g fat vs 153 cals/11.7g fat
SWAP white baguette FOR
wholemeal pitta
= 261 cals/1.4g fat vs 236 cals/1.9g fat
Eating out?
Swap creamy dishes such
as sauces, soups and curries,
with tomato-based ones for an
instant calorie-crop.
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flat belly diet
Dinner
Choose lower-GI for dinner, too. With
pasta and rice, swap white for brown
and try incorporating quinoa, bulgur
wheat or brown rice with your meals.
ill up on plenty of green veg, too.
AP fried chips FOR oven-baked
= 228 cals/9.5g fat vs 162 cals/4.2g fat
AP white rice FOR quinoa
= 130 cals/0.8g fat vs 77 cals/1.3g fat
ting out?
wap curry with stir-fry and swap 25
oods with steamed. Keep
uces on the side and ask for low-
sugar dessert such as sorbet.
All calorie and fat amounts are based
on 100g or 100ml servings.
‘With these simple food swaps
you’re sure to shed a few pounds
without ever feeling hungry!’
 ★ Blast calories
★ 4-week plan
★ Holiday fitness

26

Maximise your
calorie-burn
WANT TO BURN MORE CALORIES?
WITH THESE TOP TIPS, IT’S EASIER
THAN YOU THINK…
UP YOUR PROTEIN INTAKE
Stay fuller for longer by making it
a habit to build your meal around
protein. When the stomach breaks up
protein, the peptides that are released
send a message to the brain telling it
you are full. Genius! Add beans and
pulses to salads and casseroles or lean
meat to lunches and dinners.
BAN THE BOOZE
Spare that glass of wine at dinner and
you’ll save 150 calories. Cut back on
more and you’ll feel far less bloated.
It will also save you a lot of sugar
and empty calories, stop you craving
junk and give your liver a rest so it
metabolises calories and fat instead.
EAT MORE FAT
Yes, you heard us right! But not all
fats are equal. Choose natural fats
found in nuts, seeds, oils, fish and
avocados and they will stop you from
feeling hungry and you won’t snack
or overeat. Good fat also burns fat by
shifting it out of fat cells and into the
bloodstream where it can be burned
off. Try drizzling olive, hemp, sesame,
nut or avocado oil onto salads.
DROP THE JUNK
Aim to prepare and cook as many
of your own meals from scratch
as possible. This way you’ll avoid
eating unhealthy processed foods,
unnecessary calories, artificial
ingredients, preservatives and hidden
fats and salts.
ADD SOME EXTRA GOODNESS
Get more dietary fibre into your day
by sprinkling psyllium seed husks on
your breakfast or in smoothies. Their
fibre quality can reduce appetite,
improve digestion and cleanse your
system. A great addition to any diet.
HEAD FOR THE HILLS
Running up an incline means more
muscles have to work harder to
drive your body up against its own
resistance. This sends the heart rate
soaring and increases calorie-burn.
ADD TEN MINUTES
If you can run or walk to the gym or
make it a habit to get off a stop earlier
on your bus journey, you can add easy
minutes to your daily exercise and you
won’t even notice it!
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cardio queen
LIFT WEIGHTS
Doing weight-training builds lean
muscle for a svelte body. It will
also rev up your metabolism so
you burn more calories, even at
rest, and use up glycogen stores
(carbohydrate energy stored in 27
muscles and liver). So, by doing
weight-training before your cardio,
you’ll burn more fat stores in the
cardio session.
ADD SOME INTERVALS
By alternating high, medium and
low-intensity cardio workouts
with recovery rest periods you
can boost your calorie-burn and
increase your fitness. Introducing
intervals is also good if you’ve hit a
plateau with your weight-loss.
TURN UP THE INTENSITY
Whatever your activity, try cranking
up the intensity every one or two
weeks. For example, increase the
cross-trainer resistance, speed up
your walk to the shops or add ten
minutes to your usual run to blast
more calories and improve your
fitness level.
 cardio queen

28

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 cardio queen

29

As a guide, 50% is moderate effort, slightly out of breath, able to hold a conversation; 70% is working harder, breathing deeper and more frequently, able to speak
in short sentences; and 90% is near maximal effort, out of breath and unable to speak more than a word at a time. All calories burned are based on a weight of 65kg,
and will change if you weigh more or less than this amount.

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 cardio queen

30

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 cardio queen

31

As a guide, 50% is moderate effort, slightly out of breath, able to hold a conversation; 70% is working harder, breathing deeper and more frequently, able to speak
in short sentences; and 90% is near maximal effort, out of breath and unable to speak more than a word at a time. All calories burned are based on a weight of 65kg,
and will change if you weigh more or less than this amount.

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 toning time

Tone u
in 4 weeks!
For a toned figure from top to toe – and a really impressive bikini body – the
following workouts are perfect. Working your stomach will tone up your abs and
help you achieve a flat tummy; training your core (the deep stabiliser muscles
of the torso) will not only make you stronger and help your cardio performance,
but will also help to improve your posture, pulling your tummy in; the bottom
exercises will lift and firm your behind; toning your waist will give you a longer,
leaner look; working your legs will give you slender thighs and working your chest
and arms will help lift your bust and slim down bingo wings. All of these areas will
32 combine to make you look and feel fantastic on the beach!
WHICH LEVEL AM I?
Generally speaking, a beginner is relatively new to toning exercises (two months
or less), an intermediate exerciser will have been doing toning exercises for two
to six months, while an advanced exerciser will have been training for six months
or more. You might find your level changes with each of the different body parts
because of the type of exercise you currently do (you might always do stomach
exercises but rarely work your arms, or may be a regular runner so have strong
legs, for example), so pick the level that best suits you for each of the exercises.
HOW MUCH WEIGHT SHOULD I LIFT?
You should be able to do the required reps in each set and no more; if you find
an exercise easy, increase the level or weight. The weight you use will depend on
the exercise and the body part being worked, but, as a general guide, use 3-5kg if
you’re a beginner and 5-10kg for intermediate and advanced levels.
HOW OFTEN SHOULD I PERFORM THE TONING WORKOUTS?
For the best results, complete exercises for each body part two to three times
a week, allowing two days between each workout, resting for 30-45 seconds
between each set.

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Stomach
stomach workout

TWISTING CRUNCHES
Areas trained: Upper and lower stomach, side muscles Beginner: 2 sets of
Technique: 10 (5 twists each side)
★ Lie on your back with feet flat on the floor, hips and knees bent, hands Intermediate: 2 sets of 16
lightly touching your temples. (8 twists each side)
Advanced: 3 sets of
★ Slowly lift your shoulders off the floor and twist your upper body to the 16-20 (8-10 twists
right, taking your left shoulder towards your right knee. each side)
★ Lower yourself back down and repeat, twisting to the left.

33

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 stomach workout

REVERSE CRUNCHES Beginner:

Area trained: Lower stomach 2 sets of 8-12
Technique: Intermediate:
★ Lie on your back with your feet off the floor 3 sets of 10-12
and slightly crossed, hips bent at 90 degrees, Advanced: 3 sets
thighs pressed together and arms slightly out of 12-15
to the sides. This is the start position.
★ Raise your hips off the floor towards your
ribs, concentrating on using your lower
stomach to create the movement.
★ Lower back to the start, allowing your hips to
lightly touch the floor and repeat.
Tip:
★ Keep your neck and arms relaxed
throughout and perform the movement
slowly and under control.

34

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 stomach workout

HIP PULSE AND TWISTS

Areas trained: Lower stomach and side muscles
Technique:
★ Lie on your back with legs straight and raised towards the ceiling, your
hands by your sides.
★ Keeping your legs straight and pressed together, raise them towards
the ceiling, lifting your bottom off the floor slightly. At the top of the
movement, take your feet slightly to the right.
★ Lower slowly and repeat, taking your feet to the left. This is one rep.
★Continue alternating sides to complete one set.

35

Beginner:
2 sets of 10-12:
Intermediate15
2 sets of 12-set
Advanced: 2 s
of 15-20

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 stomach workout

RUSSIAN TWISTS Beginner:

Areas trained: Upper stomach and side muscles 2 sets of 6-8
Technique: Intermediate:
★ Sit on the floor with your hips and knees bent and your arms straight 2 sets of 8-10
out in front of you. Advanced:
★ Lean back to 45 degrees, keeping your back straight. 2 sets of 10-12
★ Twist to the right and pause, return to the centre and twist to the left to
compete one rep.
★ Repeat for half of the prescribed reps.
★ Lower your torso slightly further, twisting to the right, and then left to
complete one set.

36

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 stomach workout

MEDICINE BALL TRANSFERS

Beginner: Areas trained: Upper and lower stomach
2 sets of 10 : Technique:
Intermediate ★ Lie on your back with a Medicine ball between
2 sets of 12 your thighs and your legs straight and off the floor, hands across
Advanced: 2 sets your chest.
of 15 ★ Crunch up while simultaneously bringing your knees towards
your chest. Pause at the top, taking the Medicine ball and holding
it at chest level.
★ Lower your upper body and extend your legs.
★ Repeat, transferring the ball back between your legs.
Tip:
★ Continue by alternating the ball position with each rep,
extending your legs at a comfortable height without
arching your back.

37

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 stomach workout

STRAIGHT LEG CRUNCHES Beginner:

Area trained: Upper stomach 2 sets of 10
Technique: Intermediate:
★ Begin lying on your back with legs 2 sets of 12
straight, pointing towards the ceiling, arms Advanced: 2 sets
across your chest. of 15
★ Crunch up, taking your shoulders towards
your thighs.
★ Slowly lower and repeat.

38

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 stomach workout

WEIGHTED BAR CRUNCHES

Area trained: Upper stomach
Technique:
★ Lie on your back with a Stability Ball
under your mid-back, knees bent at
90 degrees, holding a weighted bar or
dumb-bell above your chest.
★ Tighten your stomach, lifting your
chest towards the ceiling, without taking
your chin towards your chest.
★ Slowly lower to the start
and repeat.

39

Beginner:
2 sets of 10
Intermediate:
2 sets of 12
Advanced: 2 sets
of 15

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 stomach workout

SCISSORS
Area trained: Lower stomach Beginner:
Technique: 2 sets of 8-10
★ Lie on your back with your arms on the floor by your sides, legs Intermediate: 2 sets
outstretched at a height you can hold without arching your back. of 10-12
★ Take your left leg over your right so they cross, then apart, and then Advanced: 2 sets
bring your right leg over your left to complete one rep. of 12-15
★ Continue to complete one set.

40

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 Core
core workout

TOWEL CRUNCHES Beginner: 2 sets

Areas trained: Core and upper stomach of 8-10
Technique: Intermediate:
★ Lie on your back with feet flat on the floor, hips 2 sets of 10-12
and knees bent, with a rolled-up small towel Advanced:
under the arch of your lower back. Place your 2 sets of 12-15
arms across your chest. This is the start position.
★ Exhale, lifting your head and shoulders off the
floor while engaging your pelvic floor muscles,
pressing your belly button towards the floor and
your lower back into the towel.
★ Hold for a count of one, then slowly lower to the
start position and repeat, without shortening the
distance between your chin and chest.

42

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 core workout

KNEE LIFTS
Beginner:
Areas trained: Core, stomach and shoulders 2 sets of 10
Technique: (1-sec hold)
★ Begin on all fours with your shoulders directly above your hands, Intermediate: 2 sets
hips over knees, and toes tucked under. of 10 (2-sec hold)
★ Exhale, tightening your stomach and engaging your pelvic floor Advanced: 2 sets
muscles, lifting your knees off the floor and holding for 1, 2, or 3 of 10 (3-sec hold)
seconds, depending on your level.
★ Lower slowly to the floor and repeat.

43

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 core workout

HIP BRIDGES
Beginner:
Areas trained: Core, stomach and bottom 2 sets of 8-10
Technique: Intermediate:
★ Lie flat on your back with knees bent and feet flat on the floor, 2 sets of 10-12
arms by your sides. Advanced:
★ Tighten your stomach and engage your pelvic floor, lifting your 2 sets of 12-15
hips to form a straight line from your shoulders to your knees.
★ Hold for a count of two, lower and repeat.

44

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 core workout

Beginner: LYING KNEE BENDS AND SIDE LIFTS

2 sets of 8-10: Areas trained: Core, upper and lower stomach
Intermediate Technique:
2 sets of 10-12 ★ Lie on your back with your arms on the floor by
Advanced: 2 sets your sides, legs outstretched at a height
of 12-15 you can hold without arching your back.
★ Lift your head and shoulders off the floor
and hold.
★ Bend your right leg, bringing your knee towards
your chest while simultaneously taking your
left leg out to the side.
★ Straighten your right leg and return your left leg
to the centre.
★ Repeat, switching legs to complete one rep.

45

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 core workout

PLANK LEG LIFTS

Beginner:
Areas trained: Core, shoulders and bottom 2 sets of 8
Technique: Intermediate:
★ Begin in a plank position, with shoulders over wrists, stomach 2 sets of 10
lifted and ears, shoulders, hips and heels in a line. Advanced: 2 sets
★ Lift your left leg slightly, gently pointing the toe. of 12
★ Your left hip will rise slightly but focus on maintaining a stable
position with the rest of your body.
★ Pause for a count of one, lower and repeat with the other leg.
This counts as one rep.

46

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Bottom
bottom workout

PLIÉ SQUATS Beginner:

Areas trained: Bottom, front 2 sets of 10
and inner thighs Intermediate:
Technique: 2 sets of 12
H Stand with feet slightly wider than Advanced: 2 sets
hip-width apart, toes turned out, of 15
holding a dumb-bell or weight with
both hands between your legs.
H Squat down so your hips are
level with your knees, making sure
your knees are aligned over your
toes, keeping your back straight
and stomach tight.
H Push through your heels and
return to standing, without locking
your knees, then repeat.

47

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 bottom workout

DEADLIFTS
Areas trained: Bottom, lower back and front thighs
Technique:
H Stand with your feet hip-width apart, holding a
dumbbell in each hand just outside your thighs.
This is the start position.
H Bend your hips and knees, keeping your back
straight and chest out, and the weights close to
your body until your hands are level with the
middle of your shins.
H Straighten your legs and, as your hands rise above
your knees, tighten your bottom, pushing your
hips forward slightly to return to the start position.
H Lower and repeat.

Beginner:
2 sets of 10
Intermediate:
2 sets of 12
Advanced:
2 sets of 15
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 bottom workout

DONKEY KICKS
Areas trained: Bottom and rear thighs
Technique:
H Begin on all fours, then extend your
right leg out behind you off the floor.
H Raise your leg higher in the air,
squeezing your bottom as you do so.
H Lower to just above the ground and
repeat, performing 10 slow then 10
fast reps.
H Extend your leg to the side and do
another 10 slow then 10 fast reps to
complete one set, then change legs.

Beginner: 1 set
(on each leg)
Intermediate: 2 sets
(on each leg)
Advanced: 3 sets
(on each leg)

49

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 bottom workout

BRIDGE PULSES
Areas trained: Bottom and core Beginner: 2 sets of 15
Technique: (each leg)
H Lie on your back with your knees bent, feet Intermediate: 2 sets of 20
close to your bottom, arms by your sides. (each leg)
H Tighten your stomach and lift your hips off the floor Advanced: 2 sets of 25
into a bridge position with your body in a straight line (each leg)
from knees to shoulders.
H Straighten your left leg towards the ceiling, keeping
your hips level.
H Slowly pulse up and down two inches, completing
the required number of reps.
H Change legs and repeat.

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 bottom workout

FLUTTER KICKS
Areas trained: Bottom and rear thighs Beginner:
Technique: 2 sets of 15
H Lie face down on a bench or step, arms on the floor Intermediate: 2 sets
and legs straight with toes resting lightly on the floor. of 20
H Place your hands on the step and lift your legs so your Advanced: 2 sets
feet are level with your hips. of 25
H Lift one leg higher and lower, then do the same with
the other leg to complete one rep.
H Continue alternating legs to complete one set.

51

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 bottom workout

BOX SQUATS
Areas trained: Bottom and front thighs
Technique:
H Stand with your right leg on a box or step,
feet hip-width apart, hands on hips
– or holding a weight in each hand to increase
the difficulty.
H Squat down so your hips and knees are
bent to around 90 degrees, leaning forward
from the hips slightly but keeping your back
straight and chest out.
H Push through your heels and return to the
start, then repeat.

52

Beginner:
2 sets of 12
Intermediate:
2 sets of 15
Advanced: 2 sets
of 20

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Waist
waist workout

CIRCLES
Areas trained: Side muscles, stomach
and lower back
Technique:
H With your knees on the ground, hold a stability
ball overhead with straight arms.
H Bend to your right, then hinge forwards, to the
left, and back to the centre.
H Repeat, circling in the other direction
to complete one rep.

Beginner:
1 set of 8 e:
Intermediat
1 set of 10:
Advanced
1 set of 12

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 waist workout

SIDE BENDS Beginner:

Areas trained: Side muscles and shoulders 2 sets of 12 reps
Technique: Intermediate:
H Stand with feet hip-width apart, holding a medicine ball in both hands 2 sets of 15 reps
with arms straight and level with your shoulders. Advanced:
H Reach over to your right, without shortening your right side, keeping 2 sets of 20 reps
your torso as upright as you can.
H Return to the centre and reach to the left, then back to the centre.
This is one rep.

54

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 waist workout

SIDE CRUNCHES Beginner:

Areas trained: Side muscles and waist 2 sets of 10-12
Technique: Intermediate:
H Lie on your back with hips and knees bent, taking your legs to your right 2 sets of 12-15
to rest on the floor. Advanced:
H Place your hands lightly on your temples and slowly crunch up, lifting 2 sets of 15-20
your head and shoulders a few inches off the floor.
H Lower down and repeat to complete one set, then take your legs over
to the left for the next set.

55

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 waist workout

SIDE PULSES Beginner:

Areas trained: Side muscles, 2 sets of 10-12
waist and shoulders Intermediate:
Technique: 2 sets of 12-15
★ Lie on your right side supporting your Advanced:
upper body on your forearm, your 2 sets of 15-20
body in a straight line from feet to
shoulders, and rest your left hand on
your hip.
★ Lower your hips to the floor, bending
from the waist, then slowly move
back up.
★ Repeat to complete one set, then
change sides.

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 waist workout

SIDE PLANK TWISTS

Areas trained: Side muscles, stomach
and shoulders
Technique:
H Begin in a side plank position on your right
side, legs stacked on top of each other, upper
body resting on your right arm, left arm extended
towards the ceiling.
H Keeping your body in a straight line, rotate your
upper body and take your left arm through the gap
between your right side and the floor.
H Rotate back to the start and repeat.

57

Beginner:
2 sets of
8-10 (each side)
Intermediate:
2 sets of 10-12
(each side)
Advanced: 2 sets of 12-15
(each side)

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 Legs
legs workout

DUMBBELL STEP-UPS Beginner:

Areas trained: Front thighs and bottom 2 sets of 10
Technique: Intermediate: 2 sets
H Stand in front of a step or box, holding a of 12
dumbbell in each hand, then place your Advanced: 2 sets
right foot on the step. of 15
H Push through your right heel and step
up, bringing your left leg onto the step
without leaning your upper body forwards.
H Step down and repeat to complete one
set. Change legs for the second set.

58

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 legs workout

SQUATS Beginner: 3
Areas trained: Front thighs and bottom sets of 8-10
Technique: Intermediate:
H Stand with your feet shoulder-width apart with 3 sets of 10-12
a weighted bar across the rear of your shoulders, Advanced:
hands just wider than your shoulders. 3 sets of 12-15
H Bend your hips and knees and squat down as if you
were going to sit on a chair behind you, without
leaning forward excessively from the hips.
H Push through your heels and return to standing,
then repeat.

59

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 legs workout

JUMP SQUATS Beginner:

Areas trained: Front thighs and bottom 2 sets of 8
Technique: Intermediate:
H Stand with your feet shoulder-width apart, hands on 2 sets of 10
your hips. Advanced:
H Bend your hips and knees and squat down as if you were going 2 sets of 12
to sit on a chair behind you, without leaning forward excessively
from the hips.
H Quickly straighten your legs, jumping as high as you can, landing
softly then returning to standing and repeating.
Tip:
H To increase the difficulty, hold a dumb-bell or weight in each
hand, keeping your arms by your sides throughout.

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 legs workout

Beginner:
DYNA-BAND LUNGES
3 sets of ) Areas trained: Front thighs and bottom
8-10 (eache:leg Technique:
Intermediat-123 sets H Begin with the centre of a Dyna-Band or resistance band under your right foot,
of 10 either end looped over the back of your shoulders, holding each in your hand.
(each leg) H Step back with your left foot into a lunge – this is the start position.
Advanced:153 sets H Lunge down, ensuring your right knee stays behind your right toes and your
of 12- torso upright, so your left knee is just above the floor.
(each leg) H Straighten your right leg and repeat to complete one set, then
change legs.

61

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 Chest & arms
chest & arms workout

DIAMOND PRESS-UPS
Beginner:
Areas trained: Chest, shoulders and rear upper arms 1 set of 10
Technique: Intermediate: 2 sets
★ Begin in a full or modified press-up position with hands directly under of 10
your chest, index fingers and thumbs spread and touching to form a Advanced: 2 sets
diamond shape. of 15
★ Keeping your body in a straight line, lower your chest to an inch off the
floor, bending your arms.
★ Pause for one second then push yourself back to the start, straightening
your arms.

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 chest & arms workout

INCLINE PUSH-UPS Beginner:

Areas trained: Upper chest, shoulders and rear upper arms 1 sets of 10-12
Technique: Intermediate: 2 sets
★ Begin in a full or modified push-up position with your hands on a step of 10-12
or box, just wider than shoulder-width apart. Advanced: 2 sets
★ Bend your elbows and lower your chest to an inch above the step, of 15-20 reps
keeping your body in a straight line from shoulders to feet.
★ Push through your hands, straightening your arms and returning
to the start. Repeat to complete one set.

63

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 chest & arms workout

FLY AND TRICEPS EXTENSIONS

Areas trained: Chest, shoulders and rear
upper arms
Technique:
★ Lie on your back with a stability ball
under your upper back, your body in a
straight line between your shoulders
and knees. This is the start position.
★ Hold a dumbbell in each hand directly
above your shoulders with a slight
bend in your elbows, palms facing
each other.
★ Take your arms out to the side,
maintaining your elbow bend, so your
hands are level with your shoulders.
★ Bring your arms back to the centre,
then bend your elbows, taking your
hands towards your forehead, keeping
your upper arms still.
★ Straighten your arms to return to the
start position – this is one rep. Repeat
to complete one set.

64

Beginner:
2 sets of 10
Intermediate:
2 sets of 12
Advanced: 2 sets
of 15

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 chest & arms workout

Beginner:
2 reps (each leg)
Intermediate: 2 reps
(each leg)
Advanced: 2 reps
(each leg) plus
2 triceps dips

65
SCORPIONS
Areas trained: Arms, shoulders, back and core
Technique:
★ Beginner (top position): Begin in downward
dog position, with both legs on the floor, and
extend your right leg up so that you have a
straight line running from your toe through to
your wrist. Hold for 10 seconds to complete
one rep, then switch legs.
★ Intermediate (middle position): Move your
weight over your shoulders so your hands
are beneath them, keeping your left leg on
the floor. Bend your right knee upwards (like
a scorpion’s tail) and hold for 10 seconds to
complete one rep, then switch legs.
★ Advanced (right position): From position two
above, keep your hands where they are and
lower your body so it’s parallel to the floor –
your arms should brush the side of your body.
Hold position two for 10 seconds and do 2
triceps dips to complete one rep, and then
switch legs.

4-WEEK BIKINI BODY

 cardio queen
Staying fit on holiday
AFTER ALL THAT HARD WORK GETTING IN SHAPE FOR THE BEACH, DON’T FORGET
THERE ARE WAYS TO KEEP YOUR FITNESS LEVELS UP WHILE YOU’RE AWAY TOO…
W hen it comes to the
perfect holiday workout
kit, a skipping rope is
ideal. It takes up minimal space in
your luggage and all you need to do is
nine minutes of skipping to achieve a
similar calorie-burn to a 5K run.
Try this while you’re away: skip for 3
mins; then do a minute of press-ups;
skip for another three minutes; then
do 1 min crunches; then complete the
final 3 mins of skipping followed by
66 one minute of squats. A fat-torching
workout in just 12 minutes – what’s not
to love?
Swimming
Rather than just hitting the pool to
cool off from your sunbathing, why
not complete some lengths? On
average half an hour’s swimming can
TOP TIP
When working out
in sunnier climes,
be sure to keep yourself
hydrated before,
during and after
exposure.
burn 300 calories. To boost your
calorie-burn in the pool, alternate
faster lengths with recovery lengths
to incorporate interval training into
your laps. If you find the pool is
always busy, wake up early and kick-
start your day with a swim before the
hordes arrive.
Running
Whether the roads, a hotel treadmill
or the beach, running is great on
holiday. All you need is your trainers,
sports bra, vest and shorts, water,
then choose your route – letting
someone know what it is if you’re
going alone – and set off. Lots of
hotels have suggested routes if you
don’t want to venture too far off the
beaten track. Running burns around
300 calories per half hour and the
4-WEEK BIKINI BODY
mixed terrain and added heat will
push your fitness to a new level.
Dancing
Not only is a few hours on the dance
floor a great laugh – and a holiday
must, it can burn up to 360 calories
an hour. It’s a great way to keep your
bikini body without even thinking
about it – as long as you avoid sugar-
laden cocktails!
Mini workout
To maintain your toned body, do the
following mini workout when you
can. No moves require kit so you can
do them anywhere.Do two sets of
12 reps of the following after a short
warm-up: press-ups (page 63); jump
squats (page 61); crunches (page 43)
and reverse crunches (page 34).
 COME FOR
THE LEGGINGS,
STAY FOR THE COMMUNITY.
STAND OUT FROM THE CROWD
IN OUR FUNKY,
FLATTERING
DESIGNS.

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THINKING
[BLUːSKAI ˈΘɪŊKɪŊ] VERB
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the mind and rejuvenate the soul.

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