Summer is just around the corner, so now is the time to start building your fitness for long, sunny walks and endless beach games. Whether you’re trying to lose a few pounds, shape up for an event or simply gain the strength to run around after the kids all day, it helps to have a plan. Enter part 2 of the personal trainer home workout plan from Lisa Lanceford, a.k.a. @LisaFiitt!
Last month, we brought you the first installment of her better-body workouts: the Fat Burn, and Bums and Tums sessions (click here to see part 1 of Lisa’s personal trainer home workout plan). The Instagram sensation has provided training plans on her Strong and Sxy app, and she wants to help you get fitter, too. ‘This month, the Legs session works your glutes, hamstrings, quads and calves – expect to really tone up and strengthen your pins!’ says Lanceford. ‘Then, the Chest and Back workout will target your lats, rhomboid, trapezius, and pecs.’
Ready to get going? It’s time to smash your summer goals!
How to fit this home workout plan into your weekly training schedule…
- Monday: Fat Burn + 30-min brisk walk or cycle
- Tuesday: Legs workout + 30-min brisk walk or cycle
- Wednesday: Rest day
- Thursday: Chest and Back workout + 30-min brisk walk or cycle
- Friday: Bums and Tums + 30-min brisk walk or cycle
- Saturday: Arms and Shoulders workout + 30-min brisk walk or cycle
- Sunday: Rest day
Personal trainer home workout plan: LEGS
Complete the following moves in order, performing three sets of repetitions followed by a 60-second rest.
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Hold your hands either straight out in front of you or clasped together in front of your chest.
- Take a breath in and push your bottom back (imagine you’re sitting in an imaginary chair) while keeping your spine neutral.
- Lower your body down until your legs are parallel to the ground. Pause for one second, then exhale and push through your heels to drive yourself back to the starting position.
- Be sure to pause for a second at the bottom of each rep before pushing through your heels to rise back up.
LUNGES WITH PARTIAL REPS
- Stand in a split stance, with your right foot 2-3 feet in front of you and your core engaged.
- Lower your body down towards the ground until your back knee is a few inches from the floor. Your front thigh is parallel to the ground and your back knee is pointing towards the floor.
- Push through the heel of the front foot to rise up half-way only, then lower back down until your back knee is a few inches from the floor again.
- Push through the heel of the front foot to rise back to the starting position. That’s one rep. Repeat.
GLUTE BRIDGE WITH SQUEEZE
- Lie on your back with your knees bent, feet flat on the ground and arms by your sides with palms facing down.
- Lift your hips off the ground until your shoulders, hips and knees are in a straight line.
- Squeeze your bottom muscles for one second at the top of the movement, then lower back down to the start and repeat.
- Don’t overextend at the top of the rep and be sure to squeeze the glute muscle
Lisa’s top tip: ‘Don’t over-extend at the top of the rep; be sure to squeeze your glutes!’
- Stand with your feet shoulder-width apart. Place your hands on your hips or hold them in a running stance (pictured). Step forward with one leg, flexing the knees to drop your hips towards the ground.
- At the bottom of the move, your back knee should be pointing towards the floor and your front thigh should be parallel to the ground.
- Keep your torso upright. Drive through the heel of your front foot and extend both knees to rise back up to the starting position. Repeat on the other leg and continue alternating.
Personal trainer home workout: CHEST & BACK
Complete the following moves in order, performing three sets of 12 repetitions followed by a 60-second rest.
- Start in a high plank position with your hands slightly wider than shoulder-width apart and your legs extended behind you.
- Engage your core and keep it tight throughout the entire move. Don’t let your back dip when doing press-ups – keep your core braced.
- Lower your body until your chest nearly touches the floor, pause, and push yourself back up. Be sure not to lock out the elbows. Repeat.
BAND ROW WITH HOLD
- Use the door attachment to secure a resistance band to the door.
- In a seated position, keeping your shoulders back and chest up, drive your elbows back in a rowing position. Maintain a narrow grip.
- Hold for one second and squeeze the shoulder blades together, then release back to the starting position and repeat.
BENT-OVER BAND ROW
- Place a band underneath your feet with a handle in each hand.
- In a bent-over position with shoulders back, chest up and back straight, drive your elbows back in a rowing movement.
- Pause for one second while you contract the back muscles at the top of the rep.
- Extend the arms to return back to the starting position, then repeat for the set number of reps.
Photos: Anna Fowler