Table Of Content

F O M O S R FR O é Be confident in the skin DIT ant E S E p H o T T you're in... Kickstart your weight loss journey with a special edition of Improve Your Health, to help you become a healthier and happier you. Enjoy fantastic slimming meals Shake off unhealthy eating habits Learn to be confident in your own body ONLY £4.99 shop.kelsey.co.uk/IYHLHA OR CALL 01959 543747 LINES OPEN MON-FRI 8.30AM - 5.30PM Terms&Conditions:Callsarechargedatyourstandardnetworkrate.Forfullterms&conditionsvisit shop.kelsey.co.uk/terms.Dataprotection:Wetakegreatcareinhandlingyourpersonaldetailsandthesewillonlyeverbe usedassetoutinourprivacypolicywhichcanbeviewedatshop.kelsey.co.uk/privacy-policy.Youmayunsubscribeatany time. EXERCISES // GET STARTED Welcome When you’re working hard to get fit, you want to know that your chosen exercises are effective – and that’s where this fitness guide comes in handy. We’ve illustrated 50 highly effective moves to train every part of your body. You’ll boost your fat loss, tone up and feel more energised. The exercises are easy to follow and fun to do, and there’s even a section of full-body moves to really rev up your muscle burn. Give the exercises a go and get ready to sculpt your best body ever! HOT TIP Looking for all-over results? Turn to page 60 for our favourite full-body honing and toning moves Best exercises for weight loss 3 Contents 5 6 Back 12 18 Chest 24 Arms 30 Core 36 Tummy 42 Waist 48 Bottom 54 Legs 60 GET SCULPTED! Want a toned tummy like this? Turn to page 36 for our ab-fab exercises 4 EXERCISES // GET STARTED Guidelines Mix and match any of the 50 exercises in this book to make a circuit. This will give you a cardio and toning workout to really rev up your weight loss. Work different body parts evenly and KIT YOU’LL NEED use the rest guidelines below for your Barbell level. Aim to use the heaviest weights Bench or step Dumbbells you can manage for each exercise. Kettlebell Medicine ball If you find you’re completing the Pull-up bar Resistance band last set with good form, increase the Stability ball weight you’re using. Weighted disc Beginner Create your own workout Combine 4 moves from different sections. Perform them back to back, then rest for 2 minutes before the next set. Do 2 sessions a week. Intermediate Combine 4 moves from different sections. Perform them back to back, then rest for 90 seconds before the next set. Aim for 3 sessions a week. Advanced Combine 4 moves from different sections. Perform them back to back and rest for 1 minute before the next set. Aim for 3-4 sessions a week. Best exercises for weight loss 5 DID YOU KNOW? A strong back improves posture, eases lower back pain and supports your stomach muscles Back EXERCISES // BACK PULL-UP » Pull yourself up until your Areas trained Back, front upper arms » back down. Technique » Grip a pull-up bar with your hands shoulder-width apart and palms facing your body. STABILITY BALL BACK EXTENSION Area trained Back Technique » Lie on your stomach on a stability ball with your hands by your temples. » Lift your upper body while squeezing your shoulder blades together. » Slowly lower back to the start position. Beginner: 2 x 10 reps Intermediate: 4 x 10 reps Advanced: 5 x 10 reps EXERCISES // BACK BARBELL BENT-OVER ROW Areas trained » L ift the bar up to your sides, Upper back, front upper arms squeezing your shoulder blades together. Technique » S lowly lower back to the » Stand with your feet hip-width apart start position. and knees bent, holding a barbell with palms facing forward. Beginner: 2 x 8 reps TOP TIP » Bend at the waist and lean forward, Intermediate: 3 x 10 reps Keep your keeping your back straight. Advanced: 5 x 10 reps stomach tight as you pull Best exercises for weight loss 9 REVERSE FLY Areas trained squeezing your shoulder blades Upper back, shoulders together until the dumbbells are level with your shoulders. Technique Keep a slight bend in your arms » Stand with your feet hip-width throughout the move. apart, holding a dumbbell in » Slowly lower back to the each hand with your arms start position. extended towards the floor. » Lean forward at the waist, Beginner: 2 x 8 reps keeping your back straight. Intermediate: 4 x 10 reps » Lift your arms out to the sides, Advanced: 5 x 10 reps 10