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воскресенье, 7 мая 2017 г.

The World Cup Workout!

Look as hot as an England pro with this shape-up plan from ex-Spurs player Paul Ellis.

Buns of steel. Thighs that could crack a walnut if you need one reason to watch the World Cup it's for the beauty that is the players' bodies. But as much as we admire their toned physiques, there's a part of us that's a bit, well, jealous. If only we could look as foxy in shorts as them but wait - now we can!
We've called in a pro-in-the-know to get you footie fit in just two weeks. "Every footballer trains for a game with a full body workout," explains Paul Ellis, 28, a former Spurs and Wales player who now trains Joe and Carly Cole, Michael Carrick and he helped Jessie Wallace shed 2st.
 
"My exclusive workout for Fabulous replicates the training I did as a pro-footballer," he says. "It only takes 20 minutes every other morning (the best time of day to kick-start your metabolism) - and by the time our lads kick off you'll be a dress (or shorts!) size slimmer." Here, in Paul's capable hands, writer Helen Bownass gives his workout a whirl
1. The stomach shrinker




What is it? "These sit-and-throw sit-ups work harder than a crunch," says Paul.
Do it: Lie on your back with your knees bent and your stomach taut, then sit halfway up. You'll need a helper to stand a metre away and throw the ball to you. Catch it and lie back, keeping your stomach taut, and lift the ball over your head. Lift back up, exhale and throw the ball back. Do 20, working up to 30.
 
2.The bingo-wing blitzer




What is it? "This half-press-up move is probably the toughest in the workout, but worth it for defined upper arms," says Paul.
Do it: Put your knees on the floor, bend your legs behind you and push your arms out in front of you, shoulder-width apart. With a ball under one hand, push your body up and down, keeping your abs taut, working from the elbows. Do this 10 times on each side.
  
3.The butt booster
The secret to Carly Cole's bum!




What is it? "Nothing boosts problem areas such as butts and thighs like backward lunges -- it's how Carly Cole got such a great bum," says Paul.
Do it: Place your feet hip-width apart. Hold a football tight to your chest to help you clench everything in, then take a large step backwards with one leg, bending your knee down towards the floor. Hold for a couple of seconds, then tense your stomach and step back to the start position. Do 15 sets on each leg.
WORK IT GIRL!
If you fancy more of a challenge, swing the ball upwards and over your head as you bend. Increase to 30 repetitions on each leg.
4.The thigh trimmer




What is it? "Squats are great for an all-over leg workout, from your calves to hamstrings and quads," says Paul.
Do it: From a standing position (and holding the ball for extra tension), bend your knees and lower your body down as if to sit on a chair- stick that bum out! Then clench everything tightly and snap back up. Repeat 15-20 times.
5. The core cruncher




What is it? "The balance plank is an ab-solute marvel," Paul says.
Do it: Lie flat on your stomach with ankles together and forearms on the floor in front of you. Lift yourself up on your toes and arms keeping your back flat. Get someone to balance a football on your back - then hold the 'plank' position for 30 seconds, working up to 1 minute.
6. The lower-leg honer




What is it? "These pin-loving side jumps are great for a cardio workout," Paul promises.
Do it: Place a ball or cone on the floor. Jump over the top, moving from left to right, and keep jumping back and forth for one minute. Put three markers in a row and jump diagonally forwards and back. "Carly Cole's got so good at these she can text while she's at it!"
7. The co-ordination cure




What is it? "Sprinting between two cones boosts your speed and co-ordination and tones up those leg muscles," says Paul.
Do it: Put down two markers 10 metres apart and sprint between them, bending down to touch them as you pass. Start with three, 30-second sprinting sessions, build up to one minute with the markers 20 metres apart.
8. The all-over toner




What is it? "These jumps and kicks are a perfect workout finish," Paul says.
Do it: With hands behind you, kick your heels back to touch them. Repeat for 30 seconds. Then with arms out in front, jog on the spot, bringing your knees up to meet them for 30 seconds. Finish with 30 seconds of high star jumps. Add 10 seconds to each exercise a day.
HOW WAS IT FOR ME?




Helen reveals all...
"I'm fit - I cycle to work and go to the gym, but I avoid workouts where I have to repeat things or get shouted at, so I was ready to loathe Paul's session. But I didn't - being trained by a hunk was a motivator. I'll keep it up till June 11, when I can watch someone else put in the hard work."

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