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Hello! 

Because we love you brilliant bunch so much for supporting 

Personal Trainer every month, we’ve put together a fantastic 

New Year present for all of our subscribers. Welcome to your 

Personal Trainer Yearbook 2016, the ultimate nutrition and 

workout guide to kick start your January regime in style. 

Whether you want to tone your upper body, strengthen your 

core, or rack up a 10km, we have programmes to help you 

achieve your goals, as well as a whole host of lip smacking 

recipes that prove healthy eating is anything but dull. 

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inside... 

06 11 

BREAKFAST LUNCH 

DINNER 

21 

DESSERT 

27 

SNACKS 

32 

SHAKES 

37 

WARM UPS 

76 

PLANS 

| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 

50 

WORKOUTS 

89 

COOL DOWNS 

4 

exclusive 

tips & tricks 

from your 

favourite 

industry 

experts

© wow.subtropica | shutterstock.com

nutrition 

Morning 

munchies 

Fitness blogger and Swedish personal trainer Faya Nilsson 

shows why breakfast is the most important meal of the day 

Muesli makes up an 

absolutely core part 

of my daily nutrition; 

it’s the raw calorific 

breakfast overflowing with 

the essential vitamins and 

minerals to fuel me for the day 

ahead. I’m not talking about 

pre-fabricated supermarketsourced 

muesli which tends 

to be long on sugar and short 

on nutrients, but something 

altogether more bespoke 

and nourishing. 

The following 10 ingredients 

are those which I consider 

crucial in my current muesli: 


6 

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nutrition 

1 Oats 

I opt for organic, whole rolled 

gluten free porridge oats. Whilst 

all oats are gluten free, be 

aware that some are handled in 

factories that cannot claim to 

be gluten free. Regardless, all are 

complex carbs and low GI for 

slow-release energy throughout 

the morning. 

2 Chia seeds 

They feature in every healthy 

blog I follow, legitimately 

making them ‘all the rage’. 

Understandably so, because 

about half of each seed is 

‘dietary fibre’ (you need to eat 

only 25g of seeds to tick off a 

third of your RDA), they’re rich 

in omega 3 (13g per 100g) for 

mental health, have calcium and 

phosphorus for bone and teeth 

strength, and boast about 14g 

of protein per 100g too. But 

my favourite part is the natural 

Tryptophan content – an amino 

acid which helps to regulate 

sleep and appetite, plus it picks 

up the mood too. 

3 Sunflower seeds 

Mono and polyunsaturate 

rich, with heaps of folic acid 

and antioxidants for healthy 

cell regeneration. They’re a 

long term staple of my 

muesli recipes. 

4 Toasted almond flakes 

These add about 10 

dimensions to the flavour of 

the overall muesli. It develops a 

burnt-caramel essence in your 

mouth because of the toasting 

process. They also happen to 

reduce bad LDL cholesterol, 

strengthen bones and teeth 

thanks to their phosphorous 

content and help to control 

spikes in blood sugar 

after meals. 

5 Pumpkin seeds 

These little gems promote the 

production of seratonin, your 

natural sleeping pill, plus each 

seed is about 30% protein. 

6 Toasted pine nuts 

Yes, they’re rich in vitamin 

E for healthy skin, vitamin 

B for digestion, and monounsaturates 

that reduce bad 

cholesterol, but the ‘toasted’ 

part is the key – it develops 

a lot of extra flavour, and 

reduces the fat content by 

20%, whilst preserving the 

overall monounsaturate 

benefits of these tasty little 

seeds. Toasting ‘may actually 

improve the bioavailability of 

some bioactive compounds’ 

according to Cornell University. 

7 Organic 

milled flaxseed 

20g of protein per 100g, it’s 

a rich source of dietary fibre 

and omega 3 fatty acids, 

plus lowers cholesterol and 

stabilises blood sugar. Very low 

in sodium too, and because 

it’s milled, it’s more easily 

absorbed and processed by 

the body. 

8 

Chopped dried apricots 

A fabulous source of dietary 

fibre, plus vitamin A for 

healthier eyesight and vitamin 

C for immune strength. Also, 

there’s a lower sugar content 

than most of the other dried 

fruits found in muesli. 

9 Dried blueberries 

Even after drying, they retain 

all their antioxidant properties. 

The only difference is that 

the sugar content per berry 

is higher as there’s no water. 

That means that I like to 

limit the absolute amount I 

use per serving to a quarter 

of a cup (which should only 

contain around 11g sugar, the 

equivalent of an entire cup’s 

worth of fresh blueberries). 

They make a wonderful 

difference to the texture and 

taste of the muesli, and at that 

time in the morning, you need 

some natural, simple sugars. 

10 Raw, shelled hemp 

A bonafide superfood to my 

mind. Super rich in easily 

digestible proteins and dietary 

fibre, there’s no foodstuff that 

can match up to the sheer 

amounts of essential fatty 

acids in these seeds, not even 

the mighty flax, and the ratio 

of omega 3 to 6 is thought 

to be conducive to a healthy 

constitution. They also contain 

a complete list of the essential 

amino acids, which is a fabulous 

way to access high quality 

protein from vegetable sources. 

I always add fresh blueberries 

or some type of berries on top 

with my almond milk to serve. 

Each 150g serving of this 

muesli, excluding almond milk, 

contains 580 good calories for 

an energetic start to the day, 

with just 5g of saturated fat 

(0 transfats), 56g of carbs (of 

which only 16g are sugars), 

28g of protein, and 15% of 

your daily iron intake. With 

added benefits like healthier 

skin, better circulation, 

stronger heart function and 

lower cholesterol, it’s surely 

the best way to start any day. 


7 

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nutrition 

Sweet Potato Pancakes and 

Homemade Jam 

Sweet potato has a 

glycemic load of nine, 

which is super low for 

a food who’s calories 

come from carbs (93%) – that’s 

a very low GI, for slow release 

energy throughout the day. 

They’re also a strong source of 

beta-carotene (which converts 

into vitamin A for healthy skin, 

an immune boost and strong 

vision), are high in dietary fibre 

(for effective digestion and 

absorption, along with heart 

and blood benefits from the 

vitamin B6 content), very low 

in sodium, with practically no 

fat content (and 0g saturates), 

contains peonidins and 

cyanidins (antioxidant and 

anti-inflammatory properties 

to maintain the body). They 

are also high in potassium 

to lower blood pressure by 

banishing excess sodium 

and regulating the body’s 

fluid balance. 

The carrots contribute an 

additional sweetness and 

flavour to the pancakes. 

They’re also rich in dietary fibre 

to promote better digestion, 

vitamin A for healthy vision, 

and are proven to reduce the 

risk of cardiovascular disease. 

The main purpose of the eggs 

is to help bind the potato and 

carrots. Nevertheless, they 

contribute a good amount 

of protein (13g protein per 

100g), and are very low in 

carbohydrates (1g per 100g). 

Ingredients: 

• 200g of sweet potato 

• 200g of carrots 

• 2 eggs 

• 0.5tsp pink salt 

• Black pepper 

• Coconut butter for frying 

• Low fat cottage cheese 

• 13tbsp of water 

• 3tbsp chia seeds 

• 1tbsp of UMF 10+ Manuka 

honey (I used this Comvita 

UMF 10+ honey for my jam) 

• 1tsp of vanilla extract 

• A generous handful of 

berries of your choice. I 

used a mix of raspberries, 

blueberries 

and blackcurrants 

For the pancakes: 

Start by boiling the sweet 

1 potato whole for about 

10-15 minutes or until tender. 

Let them cool off and peel 

the skin. Make sure you avoid 

peeling and cutting it first as 

it creates a larger surface area 

which increases the amount of 

oxidation. This in turn will take 

away more of the nutrients. 

Grate the potatoes 

2 

3 

and carrots. 

Whisk the eggs in a 

bowl. Add a pinch of 

pink salt and black pepper. 

Finally add the grated carrots 

and potatoes. 

4 

Heat the tiniest amount 

of coconut butter in 

frying pan . Add small fist sized 

pancakes (I personally prefer 

mine thinner and crispier) and 

gently flatten them with a 

spatula. Fry them on a medium 

heat, allowing a few minutes 

on each side. 

5 

Serve with some low fat 

cottage cheese and top 

with homemade jam. 

For the homemade jam: 

Pour water into a bowl 

1 and add the chia seeds. 

Stir, and keep stirring every 10 

minutes or so for about 20 to 

30 minutes. 

2 

Let the chia seeds absorb 

the water and expand for 

at least an hour or, better still, 

overnight in the fridge. 

Mush the berries with a 

3 fork or using your clean 

hands and pop on top. 


8 

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nutrition 

Blueberry and Almond 

Protein Shake 

Be inventive and make your own 

protein powder recipes! Rather 

than some horrific chemical 

tasting ‘banana’ concoction, why 

not try adding almonds, oats, 

chia seeds, hemp seeds, frozen 

or fresh blueberries, blackberries 

and plain yoghurt to thicken the 

texture, diversify the flavour and 

inject some nutrients. This is one 

of my personal favourite protein 

recipes which is super easy to 

make. A great start to the day, 

a strong boost before/during a 

workout, and an excellent reload 

after a tough session. 

Ingredients: 

• 1/2 cup unsweetened 

almond milk 

• 1 cup mixed blueberries 

• 2 to 4 ice cubes 

• 2 scoops of vanilla protein 

powder (though flavour of 

your choice) 

• 5 whole almonds 

Method: 

Blend all ingredients for 30 

1 seconds on high power. 

Enjoy within 30 minutes 

post workout. Simple! 

2 

Based in the West End of 

London, Swedish personal 

trainer and fitness blogger 

Faya started her blog, 

Fitness on Toast, back in 

January 2013 as a way to 

share her food, fashion and 

fitness experience with her 

wealth of clients. See more 

of what Faya has to say at 

www.fitnessontoast.com 


9 

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Try to consume 

between 2.2l 

and 2.5l litres 

of water per 

day from your 

food and drink. 

© worldlion | shutterstock.com

nutrition 

lunching 

lets get 

Health expert Claire 

Rother shares 

these healthy lunch 

time dishes to help 

beat hunger pangs 

Prep time: 

Cooking time: 

Total time: 

5 minutes 

10 minutes 

15 minutes 

Cabbage Satay Stir Fry 

with Sweet Potato and 

Buckwheat Noodles 

Ingredients: 

• ½ small savoy cabbage, 

thinly shredded 

• 1 small white onion, chopped 

• 1tbsp coconut cream 

• ¼ - ½ tsp chilli flakes 

• 1 clove garlic, chopped 

• 1tbsp crunchy peanut 

butter 

• 1tbsp fresh lemon juice 

• 3tsp tamari soy sauce 

• 2tsp sesame seed oil 

• 2tbsp boiling water 

• 1 2x2cm piece of ginger, 

finely chopped 

• Small handful chopped fresh 

coriander 

• 1 portion King Soba sweet 

potato and buckwheat 

noodles (or rice noodles if 

unavailable) 

Method: 

In a small bowl, mix 

1 together the boiling 

water, coconut cream, peanut 

butter, lemon juice and tamari 

soy sauce. Set aside. 

Heat the sesame oil in a 

wok on medium heat. Add 

2 

the chopped onion, 

garlic, ginger and chilli 

flakes and fry for about 

one minute. 

Add the shredded cabbage 

3 and fry for another three to 

four minutes then add the satay 

sauce; mix and stir through. 

Cook the noodles in 

a saucepan for three 

4 

minutes or until tender. 

Rinse with cold water then add 

to the wok. 

5 

Heat through for 

another minute and 

then serve with a sprinkling of 

fresh coriander. 


11 

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nutrition 

Prep time: 


Total time: 

5 minutes 

10 minutes 

15 minutes 

Baked Eggs 

Ingredients: 

• 3 eggs 

• 1 stick celery (thinly sliced) 

plus handful celery leaves, 

chopped 

• 5-8 cherry tomatoes, 

quartered 

• 100g spinach leaves 

• 1 red onion, chopped 

• 1 clove garlic, chopped 

• ¼ tsp celery salt 

• ¼ tsp paprika 

• Pinch of ground cumin 

• ½ tsp black pepper 

• Pinch of chilli pepper 

• 1tbsp olive oil 

Method: 

In a frying pan, heat up 

1 the oil with the onion, 

tomatoes, garlic, celery salt, 

paprika, chilli flakes and ½ 

the black pepper for two 

minutes. Add the celery, celery 

leaves and spinach and fry for 

another three minutes. 

Make a little space in the 

2 middle of the pan and 

crack the eggs over the other 

ingredients. Fry for another 

two minutes before covering 

the saucepan with a lid and 

leaving for a further three 

minutes or until the eggs 

are cooked. 

3 

To serve, sprinkle on 

the rest of the black 

pepper and a pinch of salt 

over the eggs. 


12 

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nutrition 

Prep time: 


Total time: 

10 minutes 

10 minutes 

20 minutes 

Mushroom Burgers with 

Cauliflower Couscous 

Ingredients: 

• 100g chestnut mushrooms, 

diced into small pieces 

• 200g chickpeas 

• 1 chia egg (1tbsp chia seeds 

plus 3tbsp water) 

• 1 clove garlic 


• 2tsp buckwheat flour/plain 

gluten free flour 

• Pinch Himalayan crystal salt 

• ¼ tsp ground cumin 

• Pinch smoked paprika 

• ¼ tsp black pepper 

• Juice of 1 lemon 

• 2-3 radishes 

• Small handful chives 

• Small handful fresh 

coriander/parsley 

Method: 

In a small bowl, make the 

1 chia egg by mixing three 

tablespoons water with one 

tablespoon chia seeds. 

Set aside. 

2 

In a frying pan, heat half 

the olive oil (one to two 

tablespoons) with the chopped 

mushrooms, cumin, paprika 

and garlic for five minutes. 

Mash the chickpeas with 

a potato masher, leaving 

3 

a few chunkier pieces. Add the 

mushroom mixture, the chia 

‘egg’, half the lemon juice and 

the flour. Mix well then shape 

into two patties. 

4 

Fry the burgers in the 

remaining oil for about 

three minutes on each side or 

until browned and crispy on 

the outside. 

5 

To make the cauliflower 

couscous, cut half a small 

cauliflower into pieces and 

steam/boil for five minutes. 

Place into a food processor 

(or use a potato masher) with 

the salt, black pepper and 

remaining lemon juice until the 

cauliflower pieces resemble 

couscous. Add the sliced radish 

and the chives. 

6 

To serve, place the 

mushroom burgers on top 

of the cauliflower couscous 

and sprinkle with some fresh 

coriander/parsley and a drizzle 

of olive oil. 


13 

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nutrition 

Avocado and Mackerel Salad 

Ingredients: 

• 1 fillet smoked mackerel, 

chopped into chunks 

• 1 small head broccoli, cut 

into florets 

• 1 medium hass avocado, 

diced 

• 1 small bag of rocket 

• 3 spring onions, chopped 

• 1 fresh green chilli, thinly 

sliced 

For the dressing: 

• 1tsp Dijon mustard 

• 1tsp honey 

• Juice of 1 lemon 

• ½ tsp ground black pepper 

• 1 clove garlic, finely chopped 

• 1 small piece ginger, finely 

chopped 

• ½ tsp tamari soy sauce 


Method: 

Place all of the salad 

1 ingredients into a bowl 

and toss together. 

To make the dressing, 

2 place all the ingredients 

into a small bowl and whisk 

together until smooth and 

combined. 

3 

Pour over the salad before 

serving. 

Claire is an integrative 

health expert and runs a 

health and wellness blog 

called The Life Delight. 


14 

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nutrition 

Delicious 

Dinners 

Nutritionist Marie Felton 

dishes up her favourite 

healthy suppers 

Prep time: 10 minutes 

Cooking time: 30 minutes 

© Sandhya Hariharan | shutterstock.com 

Luscious Lean Lentil Curry 

This dish makes it on my budget 

meals list, packed with loads 

of good stuff like fibre, iron 

manganese, calcium and vitamin 

B, all without breaking the bank! 

Ingredients: 

• 2 cups red lentils 

• 1 large red onion, diced 

• 1tbsp coconut oil 

• 2tbsps curry paste 

• 1tbsp curry powder 

• 1tsp ground turmeric 

• 1tsp ground cumin 

• 1tsp chilli powder 

• 1tsp sea salt 

• 1tsp sugar 

• 1tsp minced garlic 

• 1tsp minced fresh ginger 

• 1 can tomato puree 

Method: 

Wash/rinse the lentils in 

1 cold water, until the water 

runs clear. Put the lentils in 

a pan with enough water 

to cover, bring it to the boil, 

place the lid on the pan, and 

reduce the heat to medium – 

low. Leave to simmer, adding 

more water during cooking as 

and when needed. Keep the 

pan covered, until the lentils 

become tender – this takes 

about 15 to 20 minutes. Drain 

and put to one side. 

2 

Heat the coconut oil 

in a large frying pan or 

skillet over medium heat, stir 

in the onions, cook in the hot 

oil until caramelised, taking 

about 20 minutes. 

3 

Mix curry paste, curry 

powder, turmeric, 

cumin, chilli powder, salt, 

sugar, garlic, and ginger 

together in a large bowl, 

stirring into the onions. Turn 

the heat to high and cook, 

stirring constantly, until the 

mixture becomes fragrant, 

taking approx. one to two 

minutes. Remove from heat 

and stir the tomato puree into 

the lentils. 

4 

Serve and enjoy with 

basmati rice. I love mine 

on a bed of spinach. 


16 

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nutrition 

© Stephanie Frey | shutterstock.com 

Chipotle and White Bean 

Chilli Chicken 

Beans are budget busting and 

are a great source of fibre. 

Did you know beans mixed 

with rice are a great source of 

complete protein? 

Ingredients: 

• 2tsps coconut oil 

• 1 cup finely chopped onion 

• 1tsp ground cumin 

• 3 cans white beans, rinsed 

and drained 

• 2 cups low salt chicken stock 

• 1 can chipotle chiles in 

adobo sauce 

• 2 cups diced cooked chicken 

breast 

• 1tbsp chopped fresh 

coriander 

• Red kidney beans as an 

optional extra 

Method: 

Heat oil in a non stick 

1 saucepan over medium 

heat. Add the onion and sauté 

until soft. 

2 

Add cumin, beans, and 

broth to the pan. Remove 

the seeds from one chilli 

and chop. Add chilli and two 

teaspoons adobo sauce to 

bean mixture, bringing to a 

boil. Reduce heat and simmer 

for 15 minutes. 

3 


Cooking time: 20-25 minutes 

Calories: 431 

Fat: 

5g 

Protein: 

42g 

Carbs: 

55g 

Serves: 4 

 

Blend one cup of bean 

mixture in a blender or 

food processor until smooth. 

Return puree to pan and add 

chicken. Cook for five minutes 

or until thoroughly heated, stir 

in the fresh coriander. 


17 

Sponsored by

nutrition 


Total cooking time: 70 minutes 

Serves: 4 

Calories: 413 

Total Fat: 

11g 

(saturated fat: 2.2g) 

Protein: 

24g 

Carbs: 

59g 

Fibre: 

10g 

© svariophoto | shutterstock.com 

Marvellous Meatballs 

Ingredients: 

• 1 slice whole wheat sandwich 

bread, ground into coarse 

crumbs 

• 8oz lean steak mince 

• 1 medium onion, chopped 

• 1 portobello mushroom, 

stem removed and chopped 

• 4 garlic cloves, chopped 

• 1/4 cup fresh parsley leaves 

• 1 large egg white (free 

range) 

• Sea salt and freshly ground 

black pepper 

• Freshly grated nutmeg 


• 1 can whole peeled tomatoes 

in juice, crushed by hand 

• 1/2 cup low salt beef stock 

• 1 small bunch fresh basil 

• 3 sprigs fresh thyme 

• 8oz whole grain spaghetti/ 

low carb pasta 

• Parmesan for serving 

(optional) 

Method: 

Pulse/blitz the sandwich 

1 bread in a food processor 

or Nutribullet to form coarse 

crumbs. Add the lean mince, 

1/4 cup onion, mushroom, 

1tbsp garlic, parsley, and 

egg white, season with salt, 

pepper and nutmeg, pulse/ 

blitz again to finely chop and 

combine. Portion into about 

20 meatballs (about an inch in 

diameter) and place on a plate. 

In a medium saucepan, 

heat the oil over a 

2 

medium heat and add the 

remaining garlic and onion. 

Cook, stirring occasionally, until 

tender – this should take about 

10 to 12 minutes. Stir in the 

tomatoes and stock. Tie sprigs 

of basil and thyme together 

with kitchen string and add 

to the tomatoes. Simmer and 

cook, stirring occasionally, for 

approx. 20 minutes. 

3 

Add the meatballs and 

continue to simmer, 

without stirring, until the 

meatballs are partially cooked, 

this should be about 10 

minutes. Turn the meatballs, 

and cook 10 minutes more or 

until fully cooked. 

4 

Meanwhile, cook the 

low carb pasta (or 

whatever you have opted 

for) according to package 

directions in boiling salted 

water. When fully cooked 

serve and enjoy the delicious 

meatballs and sauce over 

veggie courgetti or traditional 

whole grain spaghetti. 


18 

Sponsored by

nutrition 

Prep time: 10-12 minutes 

Cooking time: 2 minutes 

Serves: 2 

Use 

the precut 

pittas, 

so much 

easier! 

© Ahturner | shutterstock.com 

Mackerel Pittas 

I love this quick and satisfying 

dish, packed with a protein 

punch. Alternatively, fish 

herring, sardines, pilchards 

and tuna also work really well, 

but so does any meat in my 

opinion. 

Ingredients: 

• 2 smoked mackerel fillets 

• 125ml Greek plain natural 

yoghurt 

• Black pepper 

• 1 medium red onion, 

chopped 

• A wedge of cucumber, 

chopped 

• 1 red apple 

• 4 wholemeal mini pitta 

breads 

• A sprinkle of sesame seeds 

Method: 

Finely slice and dice all the 

1 veggies. Remember to do 

the apple last, so it doesn't get 

a chance to go a yucky brown. 

Skin and flake the 

2 mackerel into a bowl, add 

the yoghurt, season with black 

pepper and seeds. Mix well and 

set to one side. 

3 

Warm the pittas under 

the grill/toaster for about 

a minute each side, slice open 

and simply stuff with the 

yummy filling. 

Serve and enjoy! 

4 

Marie is a nutritionist, 

fitness trainer, writer and 

top UK food blogger. 

Find out more at 

www.nakednut35.blog.co.uk 


19 

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OFTEN, PLANT DERIVED PROTEIN SOURCES 

CONTAIN LESS FAT FOR A HEALTHIER OPTION. 

10-15% OF OUR DAILY CALORIES 

SHOULD COME FROM PROTEIN 

© Elena Schweitzer | shutterstock.com

nutrition 

dive in to 

dessert! 

Coconut oil experts 

Lucy Bee sure know 

how to whip up a 

proper pud – check 

out this tasty array to 

hit your sweet spot 

Strawberry Tart 

Ingredients: 

You will need: an 18 inch 

lined spring based tin 

For the base: 

• 175g mixed nuts and 

seeds, for example, 

hazelnuts, walnuts, 

pecans, almonds, 

pumpkin and sunflower 

• 75g dried apricots 

• 75g dates 

• 50g Lucy Bee Coconut 

Oil 

For the topping: 

• 100g frozen banana 

• 75g Greek yoghurt 

• 30g chia seeds 

• Strawberries, halved 

Method: 

In a food processor, 

1 blitz together all the 

base ingredients and press 

into the lined tin. Place in 

the fridge whilst preparing 

the topping. 

Blitz together the 

2 frozen banana, Greek 

yoghurt and chia seeds. 

Cover the base with 

3 the topping, decorate 

with strawberries and place 

in the fridge for one hour 

before serving. 

Can be frozen, just 

4 remove from freezer 

for 45 minutes before 

serving. 


21 

Sponsored by

nutrition 

Cooked fresh 

cherries combined with 

cherry jam makes this filling 

bright and fruit filled. It 

keeps well in the fridge for a 

few days and is great as a 

sauce for ice cream 

Black Forest Cake 

Ingredients: 

For the chocolate mixture: 

• 200ml lactose free milk (can 

be full fat milk) 

• 25g gluten free plain flour 

• 200g 70% dark chocolate 

• 75ml Lucy Bee Coconut Oil 

For the cake: 

• 250g caster sugar 

• 3tsp vanilla extract 

• 6 medium eggs 

• 175g gluten free plain flour 

• 2tsp baking powder 

• To finish, kirsch or brandy 

For the cherry cake filling: 

• 400g fresh ripe cherries 

• Juice of half a lemon 

• 100ml cold water 

• 150g cherry jam 

• 2tsp cornflour 

Method: 

Preheat the oven to 180 C, 

350 F, gas mark 4. 

1 

2 

1 

2 

Line 2 x 20cm cake tins. 

For the chocolate mixture: 

Put the milk in a saucepan 

with the flour and whisk 

well, bringing to the boil. 

Break the chocolate into 

small pieces and add to the 

milk and flour mixture, along 

with the Lucy Bee. Stir well. 

Spoon the mixture into 

a large mixing bowl, add 

3 

sugar and vanilla then beat 

together with an electric mixer, 

until smooth and glossy. 

For the cake: 

In a separate bowl, 

1 beat the eggs before 

slowly adding to the chocolate 

mixture. 

Now fold in the flour and 

2 baking powder and mix 

until smooth. 

Divide the mixture 

3 between the tins and bake 

for about 40 minutes until a 

skewer poked in comes out 

clean, and leave to cool. 

For the cherry cake filling: 

Pit and halve the cherries. 

1 Place in a saucepan with 

lemon and water. Bring to the 

boil and simmer for about 

10 minutes until the liquid 

has almost vanished and the 

cherries are tender. 

2 

Mix the jam with the 

cornflour and stir in with 

the cherries and bring to the 

boil again. Let it cool before 

using. 

Assembling the cake: 

Take the cakes out of the 

1 tins, spoon two to three 

tablespoons of kirsch over each. 

Spread half of the cherry 

2 mixture over one half. If 

using cream, place over cherry 

mixture then place second cake 

on top. Spread the rest of the 

cherry mixture over the top of 

the cake and spoon on cream, 

if using. 

3 

Grate chocolate over to 

finish. 


22 

Sponsored by

nutrition 

Plum Puddings 

with Almonds 

Ingredients: 

• 100g Lucy Bee Coconut Oil 

• 100g caster sugar 

• 2 large eggs 

• ½ tsp almond essence 

• 100g gluten free self 

raising flour 

• 50g ground almonds 

• 240g diced Victoria plums 

• 80g golden syrup 

Method: 

Preheat the oven 

1 to 180 C, 350 F, gas 

mark 4. 

In a mixing bowl, mix 

2 together the coconut 

oil and sugar, using an 

electric whisk. 

Add the eggs and 

3 almond essence. 

Fold in the flour and 

4 ground almonds and 

mix well. 

5 

Place 30g of the plums 

and about one teaspoon 

of the syrup in the bottom 

of eight 200ml oven proof 

pudding basins. 

6 

7 

8 

Pour 80g of the sponge 

mixture over the plums 

and syrup. 

Bake for about 15 minutes 

until firm to touch. 

Turn out and serve, or 

they will keep in the basins 

until you are ready to eat. 


23 

Sponsored by

nutrition 

Fruity Rocky Road Bites 

Ingredients: 

• 100g of dried mixed berries 

(such as blueberries, 

cranberries and raisins) 

• 100ml apple juice 

• 50g popcorn 

• 6tbsp of melted Lucy Bee 

Coconut Oil 

• 6tbsp of cacao 

• 80g of chopped hazelnuts 

Method: 

Add the berries 

1 and apple juice to a 

saucepan and simmer for 

five to six minutes on a 

medium heat. 

2 

3 

Place your popcorn in a 

small 5 x 5 inch (approx.) 

foil wrapped baking tray. 

Mix together the Lucy 

Bee, cacao and chopped 

hazelnuts. 

4 

Pour the mix over 

the popcorn (the 

popcorn does not need to 

be covered completely). Top 

with berries and press down 

firmly with the back of a 

large spoon. Honey can be 

used here. 

5 

Freeze for 25 to 30 

minutes. Once frozen, 

peel away the foil and cut 

into squares. 


24 

Sponsored by

nutrition 

Frozen Banana Delights 

Ingredients: 

• 2 bananas 

• 3tbsp Lucy Bee Coconut Oil, 

melted 

• 1tbsp raw cacao powder 

For the topping: 

• 1tsp flaked almonds 

• 1tsp goji berries 

• 1tsp desiccated coconut 

or raisins 

Method: 

Freeze the bananas 

1 for one hour. 

Mix together the Lucy 

Bee and cacao. 

Half the bananas 

and roll each one in 

2 

3 

the chocolate sauce 

then the topping of 

your choice. 

See even more delicious 

recipes at www.lucybee.co 


25 

Sponsored by

No more than 

35% of our daily 

calories should 

be from fat 

beware saturated fats and 

trans fat in particular. 

© Christian Jung | shutterstock.com

nutrition 

Nutritionist Hanna Sillitoe 

showcases these guilt 

free munchies, perfect for 

inbetween meals or after dinner 

Chewy Nutty Flapjacks 

I love flapjacks and my 

favourite ones are light golden 

brown on top and chewy in 

the middle. These are super 

easy and really don't take long 

to make. 

Ingredients: 

• 400g muesli 

• 50g trail mix 

• 3 heaped tbsp coconut oil 

• 2tbsp honey 

• 2tbsp nut butter 

• 2 bananas 

• Handful of chopped dates 

Method: 

Melt the coconut oil, nut 

1 butter and honey gently in 

a saucepan. 

Whizz the bananas and 

2 dates in a blender until 

smooth and add to the pan. 

Stir everything well. 

Take the pan off the heat 

3 and stir the muesli and 

trail mix through the melted 

ingredients. 

Allow to cool just a little, 

and spoon into a flapjack 

4 

tin lined with greaseproof 

paper (I like to rub coconut 

oil on the greaseproof paper 

to ensure the flapjacks don't 

stick when baked). Press the 

mixture firmly down. 

Bake in the oven for 

5 around 40 minutes at 

170°C until the top turns 

golden brown. 

6 

Allow to cool and cut 

into 12 little squares. 

Then place in the fridge to set 

further. The coconut oil will 

fully set and stop the flapjacks 

crumbling. 


27 

Sponsored by

nutrition 

Cacao Caramel Crunch 

Makes 12 small squares 


Freezer time: 90 minutes 

Chocolate, salted caramel 

and naturally sweet ground 

almonds, what’s not to love? 

This delicious paleo treat makes 

for the perfect, innocent, sweet 

snack. So simple to make and 

stores for up to a month in the 

freezer – if you’re able to resist 

for that long! 

Ingredients: 

For the base: 

• 100g ground almonds 

• 100g trail mix 


For the caramel layer: 

• 4tbsp nut butter 


• 1tbsp maple syrup 

• Large pinch of salt 

For the chocolate layer: 


• 4tbsp cacao powder 

• 3tbsp honey 

Method: 

Combine the almonds, trail 

1 mix and melted coconut 

oil in a bowl. Press into a 

shallow tin lined with baking 

paper and put in the freezer to 

set for 30 minutes. 

2 

Warm the salted caramel 

ingredients gently in 

a pan, allow to cool a little 

and pour over the base layer. 

Return to the freezer to set for 

30 minutes. 

3 

Warm the chocolate layer 

ingredients gently in a 

pan, allow to cool a little and 

pour over the frozen caramel 

layer. Return to the freezer to 

set for 30 minutes. 

4 

Allow to thaw in the 

fridge for 20 minutes 

before serving. 

If you’re looking for a simple to 

make, quick and easy dessert, 

these paleo caramel squares 

offer the perfect solution. They 

satisfy any sweet cravings 

without undoing all the 

good work of a healthy diet. 

Plus they’re a brilliant way 

to introduce friends to the 

concept of eating a clean diet, 

to prove it’s not all lettuce 

leaves and broccoli. 

The crunchy nut base offers 

a whole heap of good fats 

and lets you be creative with 

various trail mix options. 

Including a superfood such as 

cacao in dessert recipes gives 

that chocolate fix without 

the grainy, sickly sweetness. 

Raw cacao differs from the 

common 'cocoa' you may have 

tried as a drink or dessert. 

Cacao (pronounced 'cu-COW') 

refers to the Theobroma 

Cacao tree from which cocoa 

is derived, and is used when 

referring to unprocessed 

versions of the cacao bean. It’s 

the healthiest form of chocolate 

you can eat. Recipes for sweet 

desserts that involve very little 

effort or baking also means they 

can be whipped up in an instant. 

These little squares freeze 

perfectly so you can easily make 

them in advance and store them 

until required. 


28 

Sponsored by

nutrition 

Mini Mango Bites 

Makes 12 small bites 

I adore these little mini mango 

bites. They're so simple to make 

and look bright and beautiful. 

You can make them well in 

advance and store them in the 

freezer, and they really look 

the part as pretty, dinner party 

desserts. Mangos have been 

shown to fight cancer, alkalise 

the body, aid in weight loss, 

regulate diabetes, help digestion 

and clear your skin. Even more 

reason to get making – and 

eating – these beauties. 

Ingredients: 

For the base: 

• 200g chopped dates 

• 50g almonds 

• 50g Wyldsson trail mix 


For the layers: 


• 2tbsp honey or maple syrup 

• 200g soaked cashews (soak 

for a couple of hours) 

• Cream of one 400ml tin 

coconut milk (sometimes 

the fat will already have 

separated and be sat at the 

top – this is the bit you need. 

If not simply pop the tin in 

the fridge overnight. Save 

the coconut water to drink 

or make chia pudding) 

• 1 mango 

• Dried rose petals to decorate 

Method: 

Blitz the base ingredients 

1 together. Don’t worry 

about getting it too smooth. 

Spoon the blitzed base 

2 into a flapjack tin lined 

with greaseproof paper and 

press flat with the back of a 

spoon. Put in the freezer. 

Blitz the layer ingredients 

3 – aside from the mango 

– together until it forms 

a smooth, cashew cream 

consistency. 

Remove the tray with the 

4 base from the freezer and 

spoon half the white cashew 

cream into it, smoothing the 

layer with the back of a spoon 

– leave enough room on top 

for the mango layer and return 

to the freezer. 

Add the mango to the 

5 remaining cashew cream 

in the food processor and 

blend again. 

Remove the cheesecake 

6 from the freezer ensuring 

the mid layer is fairly firm. 

Spoon on the mango layer and 

smooth. Return to the freezer. 

Slice into little squares 

7 and serve slightly 

softened. I like to allow at 

least a couple of hours for 

the mango squares to thaw. 

Transfer them from the freezer 

to the fridge for a few hours 

ahead of serving. 


29 

Sponsored by

nutrition 

Nut Butter Caramel Popcorn 

Makes 1 bowl 

Ingredients: 

• 100g popping corn 

• 3tbsp of coconut oil 

• 2tbsp of nut butter (I love 

almond butter) 

• 1tsp of maple syrup 

(optional) 

• Pinch of salt 

Method: 

Gently heat two 

1 tablespoons of coconut 

oil, the nut butter and maple 

syrup in a saucepan until 

everything is beautifully 

melted together. Put to one 

side to cool. 

Give the pan a quick 

2 rinse, add the remaining 

tablespoon of coconut oil and 

gently warm until it melts. 

Add the corn and put a lid 

3 on the pan. Wait! It will 

take around five minutes of 

gentle heat to encourage the 

corn to begin popping. 

Once all the corn has 

popped, transfer the 

4 

popcorn to a big mixing bowl 

and stir in the nut butter 

caramel and ensure every piece 

is well coated. Add a pinch of 

salt and shake. 

5 

Serve with your favourite 

movie! 

Hanna is a nutritionist, 

food blogger, juicer and 

recipe creator. See more of 

her recipes and ideas at 

www.beyondfit.co.uk or get 

in touch via 

info@beyondfit.co.uk or 

@BeyondFitUK 


30 

Sponsored by

© Antonio Gravante | shutterstock.com

nutrition 

Smoothies 

& shakes 

Kitchen consultant and wellness 

coach Naomi Buff shares the 

tastiest ways to blitz your protein 

Pure Indulgence Protein 

Serves 1 

Ingredients: 

• 1 cup unsweetened almond 

milk 

• 1 banana 

• 4 walnuts 

• 2 pitted medjool dates 

• 1 heaped tbs raw cacoa 

• 1tbsp maca 

• 1 scoop chocolate 

protein powder 

• 4-5 ice cubes 

• 1tbsp cacoa nibs to garnish 

Method: 

Blend everything together 

1 in a high speed blender, pour 

into a glass, top with cacoa nibs 

and drink immediately with a 

smile! 

Naomi’s tip: Freeze the bananas 

but don’t forget to peel them 

first before storing in a sealed 

freezer bag. 

Tropical Spirulina 

Surprise Slushy 

Ingredients: 

• 1 cup coconut water 

• 1tsp spirulina 

• 1 cup frozen pineapple 

chunks 

• 1 frozen banana 

• 2 handfuls of organic spinach 

To garnish: 

• 1tsp shredded coconut 

• 1tsp goji berries 

Method: 

Add all ingredients (not the 

1 garnish) to a high speed 

blender and whizz until smooth. 

Pour into a glass, add the 

2 coconut and goji berries 

and drink immediately. 

Naomi’s tip: To freeze the 

bananas, peel first and place in a 

sealed food bag. 

Berry Chocolately 

Ingredients: 

• 1 cup unsweetened 

• almond milk 

• 1 cup fresh blueberries 

• 1/2 frozen banana 

• 1 scoop chocolate 


• 1tsp baobab (optional) 

• 1tsp vanilla powder or essence 

• 1tbsp cacoa nibs 

• 2-3 ice cubes 

Method: 

Blend in a high speed 

1 blender until totally smooth 

and enjoy immediately! 

Naomi’s tip: If fresh blueberries 

aren’t available, replace with 

frozen. 


32 

Sponsored by

nutrition 

Green Vanilla 

Protein Smoothie 

Ingredients: 

• 1 cup of filter water 

• 1 large handful of spinach or 

one frozen pellet 

• ½ bulb of fennel 

• ½ avocado 

• 1 scoop vanilla 


• 1tsp vanilla powder 

Serve with 1tsp of bee pollen 

and 1tsp of hemp seeds 

Method: 

Blend on high speed until 

1 completely smooth and 

drink immediately. 

Naomi’s tip: If you are not 

using frozen spinach, add 3-4 

ice cubes. Add half a banana for 

sweetness or two medjool dates. 

BOOSTing Berry Blast 

Ingredients: 

• 1 cup water 

• 1 cup of frozen berries 

• 1tbsp raw organic hemp 


• 1 peeled orange 

• 4 fresh mint leaves 

• 4 brazil nuts 

1tsp cold milled flax seed for an 

optional topping 

Method: 

Add all ingredients apart 

1 from the flax seed to a high 

speed blender and blend on the 

high for about 60 seconds until 

a smooth consistency is reached 

(if your blender isn’t high speed 

it may take a little longer). 

Sprinkle the flax seed on 

top and drink immediately 

2 

Naomi’s tip: Add spinach or 

kale for more greens! 

Strawberry, Basil and 

Green Tea Iced Latte 

Ingredients: 

• 3/4 cup cooled green tea 

(brew for 10 minutes then 

set aside to cool) 

• 3/4 cup unsweetened 

almond milk 

• 1 frozen banana (freeze the 

day before – without the 

skin!) 

• 1 cup fresh strawberries 

(stalks removed) 

• 1 cup ice 

• 1/2 vanilla bean powder 

or essence 

• 3 basil leaves 

• 1tsp raw honey 

• 1tbsp hulled raw organic 

hemp seeds plus 1tsp to 

garnish (optional) 

Method: 

Blend all the ingredients in 

1 a high speed blender until 

smooth. 

Serve immediately with 

2 some more hemp seeds 

sprinkled on top. 

Naomi’s tip: Replace the raw 

honey with maple syrup. This 

recipe serves two people. 

Naomi creates nutritious recipes that avoid gluten, dairy and 

refined sugar. Naomi shares her love of nutrition and wellness 

through Naomi’s Kitchen blog, workshops, talks, coaching and 

consultancy in her home town of Monaco, also reaching out to 

many worldwide clients. Find out more at www.naomis.kitchen 


33 

Sponsored by

warm up 

Warm up 

Avoid aches and 

injuries by ensuring 

you prepare for your 

workout correctly 

Running short on time? 

Usually the first thing 

to get ditched from 

a workout will be the 

warm up – you're going to 

get toasty enough during the 

session itself, right? Wrong. 

Warm ups provide an essential 

preparation to the main 

workout, normally utilising both 

flexibility based stretches as 

well as a cardiovascular element 

to ensure your body is ready 

and raring to go when you 

want to push yourself during 

the session. Warm ups prepare 

your muscles for the full ranges 

of movement that they will 

experience during your exercise. 

What stretches are 

used in a warm up? 

For the flexibility aspect, there 

are two main types of stretches 

that you will use: 

• Dynamic stretches 

• Static maintenance 

stretches 

Dynamic stretching is based 

on movement, and using the 

momentum generated to 

help increase your range of 

movement through your joints. 

Performed under control, 

these often mimic the sport 

or activity you will undertake 

during the session, like a 

practice almost. 

Static maintenance stretches 

on the other hand is where your 

muscles are taken to the end of 

their normal range of motion 

and then held there without 

bouncing for approximately six 

to 10 seconds. These help to 

maintain the normal length of 

the muscle, especially as during 

exercise, your muscles will be 

contracting, getting shorter 

and thicker. 

What components do you usually see in a warm up? 

Mobility 

Pulse Raising Exercises 

Preparatory Stretches 

Second Pulse Raiser / Re-Warm 

This heats up the synovial 

fluid within your joint 

capsules, allowing the joint 

to move more freely and 

smoothly, also acting as a 

better shock absorber 

Elevating the heart rate 

and increasing body 

temperature, this gives time 

for vasodilatation (widening 

of the blood vessels) to 

prepare for more strenous 

exercise 

Stretches the main muscle 

groups that will be worked 

in the session to prepare and 

lengthen them 

Gradually warms the client 

after a temperature drop 

during the stretches 

Katie is the editor of 

Personal Trainer magazine, 

a qualified Level 2 

Gym Instructor and is 

currently undergoing her 

Level 3 Personal Trainer 

qualification with Discovery 

Learning. Get in touch at 

katie@ptmagazine.co.uk 


34

Make sure 

to perform 

activation and 

mobilisation 

exercises... 

...if you plan 

on tackling 

heavy, compound 

lifts during 

your session. 

© dreamwaves | shutterstock.com

WARM UP 

Aerobic/Cardio Warm Up 

British Kettlebell champion and fitness 

author Jamie Lloyd gets your muscles 

going with this fast paced warm up 

Heel flicks 

Stay on your tippy toes 

and kick heels to bum. 

Travel over 10m and this 

warms up the hamstrings. 

I 

always start with dynamic 

movement drills before 

doing any lifting. The body 

is meant to move three 

dimensionally so the warm up 

should be three dimensional 

too,followed by joint mobility. 

High knees 

Gets your heart rate up as well 

as improves running technique 

and ground force reaction 

along with knee drive. 

Alternate skipping 

Skip alternating arms and 

legs. Helps with coordination 

and knee drive. 

Cross-overs 

Bring one leg in front, one behind 

and rotate trunk. This warms up 

the lower back and core as well 

as gets the heart rate up. 


36

WARM UP 

Inch worms 

Start in a push up position, then keep legs straight and walk toes in towards 

hands. Great dynamic drill for opening up the hamstrings, calves and lower back. 

Walking lunges with 

arms overhead 

Lunge forwards with arms 

overhead. This opens up the 

hips and activates the glutes. 

Reverse lunges 

The opposite movement to the 

previous drill. Use your big toe 

to find your balance, and step 

back carefully. 

Lateral squats 

Bring your hands by your ears. Squat and step round and move 

sidewards. Try to keep elbows back to open up the upper back. 

Jamie Lloyd is the director 

of Buggybells and runs a 

successful fitness business 

in SW London. He is a 

Kettlebell enthusiast, 

winning the British 

Kettlebell Championships 

in 2014, as well as an 

international fitness 

author. Check him out at 

www.iamjamielloyd.com 


37

warm up 

Boxing warm up 

Personal trainer and boxer Gemma 

Fromage Crawford highlights how 

to kickstart your workout 

Despite the huge 

variety of methods 

in which you can 

warm up, the overall 

purpose of any method is to 

increase your heart rate and 

body temperature as well as 

facilitating blood flow to the 

muscles to be used during 

activity. Not only will warming 

up thoroughly reduce the 

likelihood of injury but it will 

also improve the elasticity 

of muscles and joints as well 

as stimulating muscles and 

alerting the appropriate neural 

pathways in preparation 

for activity. 

Gemma is a registered 

pharmacist who has worked 

in this field for 15 years. 

Qualified as a PT, she is a 

keen runner, and a boxer. 

30 SECOND 

STRAIGHT LEG MARCH 

Straight leg march is a dynamic 

warm up to help improve 

flexibility in the hamstrings, 

glutes and lower back muscles. 

It also improves dynamic 

balance. Swing one leg forward 

until a slight stretch is felt in 

the hamstrings, pull the leg 

back down forcefully whilst 

contracting the glutes and 

repeat with the other leg. 

30 SECOND 

LUNGE WITH ROTATION 

When performing the lunge, 

stand with your feet together 

and stepping the right foot 

back, lower into a rear lunge 

and rotate to both sides. 

Return to start and repeat, 

alternating sides. 

30 SECONDS SKIPPING 

Skipping is a popular 

component of a warm up and 

gets the heart rate pumping 

and the lungs working. If you 

don’t have a rope to hand, 

you can still create the same 

movement. There are many 

skipping techniques, from two 

foot, single foot, arms crossed 

and double skips. 


38

warm up 

30 SECONDS SHADOW BOXING – The aim of these familiar exercises is to elevate your heart and 

breathing rates. It is therefore important that when shadow boxing (boxing against an imaginary 

opponent), there is rotation in the body as power comes initially from the legs and through the hips. 

Always keep your fists up high as if protecting the face and ensure you use the full body rather than 

just your arms. 

30 SECONDS HEEL FLICKS 30 SECONDS SHADOW BOXING 

Jab, straight 2, 4, 6. 

30 SECONDS 

BODYWEIGHT SQUATS 

Bodyweight squats incorporate 

all the lower body muscles and 

encourage blood flow to them. 

This increases the heart rate 

as well increasing oxygen 

supply around the body. Start 

by standing with feet hip 

width apart, arms by sides. 

Sit back into hips and lower 

into a squat, extending the 

arms in front and then return 

and repeat. 

30 SECONDS SKIPPING 


39

warm up 

Strength Training 

Warm Up 

Fitness expert and author Matt 

Weik helps you limber up for 

a resistance based workout 

Getting your body 

ready for the 

workout ahead is 

just as important as 

starting your car in freezing 

temperatures and allowing it 

to warm up prior to driving off. 

You want the oil in your engine 

to warm up, to lubricate and 

help the engine parts move 

smoothly. Think of the blood in 

your body as oil in your car and 

by warming up, it helps push 

the blood into the muscles 

and prepares them for the 

workload ahead as well as 

helping to warm up your core 

temperature. A good strength 

training warm up readies your 

body/muscles as well as your 

nervous system and should 

follow your cardiovascular 

warm up. Doing this helps the 

muscles loosen up and become 

more pliable. 

Here are some great warm up 

exercises for each body part 

you could work in the gym. 

If you do full body workouts, 

it would be ideal to do all of 

the warm up exercises shown 

before starting your workout. 

Complete two warm up sets 

per muscle group you will 

be working in the gym. Work 

with a weight that is around 

50% of your 10 rep max. 

Complete six reps for each 

warm up set. Only do the six 

reps because you don’t want 

to start building up lactic acid 

in the muscle before your 

working sets of 8-12 reps. 

Each warm up set should be 

done in a controlled manner. 

Use a cadence of three 

seconds on the concentric 

portion of the movement and 

another three seconds on the 

eccentric portion. 

CHEST PRESS 

Lay down on the bench with your back and head in contact with the surface of the bench. Keep your 

feet planted firmly on the ground. Grab the weight with your palms facing away from you, using a 

grip slightly wider than your shoulders. With the weight above you (directly in line with the middle of 

your chest), slowly lower the weight towards your chest, keeping your elbows flared out. When your 

upper arms are parallel with the ground or slightly lower, pause and then press the weight back up 

squeezing your chest throughout the movement. 


40

warm up 

ROW 

Grab the weight with your palms facing your body (grip can be shoulder width or wider). Bend at the 

knees and slightly lean forward, keeping your back straight. Using your lats, pull the weight up until it 

just about touches your ribcage in a controlled manner (envision having your shoulder blades coming 

closer together during the motion) and pause briefly at the top of the movement. Then slowly lower 

the weight back down to the starting position while feeling your upper back stretch. 

SQUAT 

Take a stance with your feet slightly wider than your shoulders and your feet pointed slightly 

outward. With the weight across your upper back resting on the upper portion of your traps and 

having a light grip on the bar with your hands, slowly bend at the knees while pushing your glutes 

back as if you were going to sit down, making sure your knees stay over your feet (your feet should 

stay firmly planted on the floor). Your head should stay straight or slightly up. 

When your upper legs are parallel or slightly below parallel, pause and then drive upwards propelling 

your hips forward and standing upright. Stop just short of your knees locking out as to not 

hyperextend your knees. 

STIFF-LEG DEADLIFT 

Grab the weight with your palms facing your body (grip can be shoulder width or wider just as long 

as it’s outside of your quads). Take a stance with your feet shoulder width apart or slightly wider. 

Bend your knees slightly and slowly lower the weight following the line of your body. Allow your 

glutes to move behind you which will help you maintain balance. Make sure your head follows your 

body and keep your spine in a neutral position during the movement. 

Allow the bar to stay about two inches from your shins until the bar is in line with the middle or 

lower part of your shins. Pause briefly and then using your hamstrings, thrust your hips forward and 

bring the weight back up, again following the line of your body. Make sure your hips and shoulders 

are moving simultaneously to ensure you are using your hamstrings and not your lower back. 


41

warm up 

BICEP CURL 

Grab the weight with your palms facing away 

from your body and your grip just outside of 

your shoulders. With your knees slightly bent 

and your elbows tucked into your sides, curl 

the weight up without swinging your body 

and squeeze your biceps at the top of the 

movement. Slowly lower the weight back down 

while maintaining your elbows at your sides until 

your arms are straight at the starting position. 

SHOULDER PRESS 

Grab the weight with your palms facing away 

from your body and your grip just outside of 

your shoulders. With your knees slightly bent, 

press the weight straight up stopping just 

short of your arms fully extending (keep your 

head facing forward in a neutral position). 

Pause briefly at the top of the movement and 

then slowly lower the weight back down until 

your upper arms are parallel to the floor or just 

slightly below parallel. 


42

warm up 

TRICEP EXTENSION 

Stand with your knees slightly bent. Grab the weight just above the handle with both hands and 

cradle one end of the weight in your hands. With the weight straight over your head, slowly lower 

the weight behind you while keeping your elbows locked above your head (the pivot point of the 

movement should be at your elbows). Allow your triceps to stretch to the bottom position of the 

movement where the weight should just about be touching your upper back and pause at that point. 

Slowly push the weight back up above your head while not allowing your elbows to move. 

CALF RAISE 

Stand on an aerobic step and have your heels off of the edge. 

With the weight across your upper back. Slowly push upward 

using your calves, pausing briefly at the top of the movement 

while keeping your knees bent slightly as to not hyperextend 

them. Slowly reverse the movement and allow your heels to dip 

below parallel to get a good stretch in your calves. 

Matt is a well respected 

fitness expert and author 

with a global following. 

He’s a certified strength 

and conditioning specialist, 

personal trainer, and 

sports nutritionist. You 

can contact Matt via 

www.mattweik.com or 

@mattweikfitness 


43

WORKOUTS 

Upper body 

training 

programme 

Nathan Johnson reveals how to define your 

limbs with this upper body centric regime 


44

WORKOUTS 

This programme is 

designed to move from 

a moderately high 

volume approach to a 

low volume, high frequency 

approach, which is quite 

different to normal upper 

body training routines. The 

ultimate goal by the fifth week 

is to be able to perform very 

high intensity rest pause sets 

multiple times per week for 

the same body part. 

We start in week one with 

a less advanced form of 

low volume training, but this 

still requires high intensity 

in the build up and maximal 

set. The programme is geared 

towards someone moving 

from a beginners level into 

intermediate/advanced, 

and for those transitioning 

between two types 

of training. 

Although these sessions are 

focused on the upper body, 

leg workouts of your own 

choice can be trained on the 

non upper body days but for 

the purpose of building a 

great upper body, more time 

must be spent stimulating 

those muscles. 

The volume being low means 

that less recovery is needed. 

The theory behind low volume 

training is that it allows 

for focus on beating your 

weight from the previous 

session and the research finds 

that more frequent muscle 

stimulus throughout the week 

increases muscle protein 

synthesis which will help with 

the facilitation of new muscle 

and strength. 

PROGRESSION 

THROUGH THE WEEK 

Week one 

Use warm up sets for each of 

your exercises. 

A1, B1, C1 – 12 reps, 12 reps, 10 

reps (ramp up sets building the 

weight to find out what your 

maximal set weight will be). 

10 reps are used for the 

maximal set. 

Week two 

A1, B1, C1 - 12 reps, 12 reps, 

10 reps (ramp up sets with 

your weight from last week in 

mind to beat). Same weight as 

week one but complete more 

repetitions in this all out set 

(maximum set). 

Week three 

A1, B1, C1 - 12 reps, 12 reps, 



mind to beat). For the maximal 

set, this is now increasing to a 

rest pause variation – complete 

maximal set, rest 10 seconds 

and then try and complete 

as many repetitions as 

possible. The number of total 

repetitions of both maximal 

sets will be the number to aim 

for in next session. 

Week four 

This is the same as week three 

– try to beat your log book. 

A1, B1, C1 - 12 reps, 12 reps, 



mind to beat). For the maximal 

set, this is now increasing to a 

rest pause variation – complete 

maximal set, rest 10 seconds 

and then try and complete 

as many repetitions as 

possible. The number of total 


sets will be the number to aim 

for in next session. 

Week five 

From now on, your workouts 

can continue as follows, as you 

have built up the progression 

to this point. 

A1, B1, C1 - 12 reps, 12 

reps, 10 reps (ramp up sets 

with your weight from last 

week in mind to beat). For 

the maximal set, this is now 

increasing to a rest pause 

variation – complete maximal 

set, rest 10 seconds and then 

try and complete as many 

repetitions as possible, rest 

10 seconds again and then 

try for a third maximal set, 

aiming for all out maximal 

effort and number of reps. 

The number of total 


sets will be the number to 

aim for in next session. 


45

WORKOUTS 

MON 

TUES 

WEEK 1-5 WEEK 2 WEEK 3 WEEK 4 WEEK 5 

Chest/Back 

Thickness/Bicep 1 

Delts/Back 

Width/Tricep 1 

Chest/Back 


Delts/Back 


Chest/Back 


Delts/Back 


Chest/Back 


Delts/Back 


WED Rest Rest Legs Legs Legs 

THU 

FRI 

Chest/Back 

Thickness/ 

Bicep 2 

Delts/Back 


Chest/Back 

Thickness/ 

Bicep 2 

Delts/Back 


Chest/Back 

Thickness/ 

Bicep 2 

Delts/Back 


Chest/Back 

Thickness/ 

Bicep 2 

Delts/Back 


SAT Legs Legs Legs Legs Legs 

SUN Rest Rest Rest Rest Rest 

Chest/Back 


Delts/Back 


Chest/Back 

Thickness/ 

Bicep 2 

Delts/Back 


CHEST/BACK THICKNESS/BICEP ROUTINE 1 

A1. Deadlift Variation 

B1. Dips 

C1. Barbell Bicep Curl 

D1. Accessory exercises for those body parts but 

only 2 x 10-12 reps 

SHOULDERS/BACK WIDTH/TRICEPS ROUTINE 1 

A1. DB Shoulder Press / Push press 

B1. Pull Ups 

C1. Close grip bench press 



CHEST/BACK THICKNESS/BICEP ROUTINE 2 

A1. DB Chest Press 

B1. T-Bar Row Close grip handle 

C1. Incline Db Curl 



SHOULDERS/BACK WIDTH/TRICEPS ROUTINE 2 

A1. DB Lateral Raises 

B1. Wide Grip Pulldown 

C1. Lying EZ bar skullcrushers 



Nathan is a personal 

trainer working at Ultimate 

Performance in London. He 

has a sports rehabilitation 

degree and combines previous 

experience of hands on therapy 

and sports performance 

based programming to create 

optimal body compositional 

changes in his clientele. 


46

workouts 

Precision Arm Workout 

Sports therapist and 

fitness instructor 

Georgina Spenceley 

showcases how 

toned arms are just a 

workout away 

Photos taken at CrossFit Raeda, by 

Lauren Elizabeth Dodd Photography. 

Georgina wears Hey Jo leggings, Charli 

Cohen Dynamo tank, adidas sports bra 

and inov8 f-lite trainers. 

The answer to strong 

and defined arms is a 

heavy load. Compound 

movements allow you 

to shift more weight, hitting 

those arms hard. This workout 

starts with those big, functional 

movements and just when 

you thought you couldn’t do 

any more, the precision work 

comes in. 

The exercises are coupled as 

antagonist supersets; one 

movement for each opposing 

muscle group, performed back 

to back with little or no rest 

between. This allows you to get 

more work in a shorter space 

of time, maximising intensity 

and developing muscularity. 

Rest for 90 seconds between 

sets and complete all sets of 

the superset before moving 

on to the next couplet. You’ll 

notice the rep ranges increase 

from one pair of exercises to 

the next. Mixing up rep ranges 

within a workout means you’ll 

target the muscles for strength, 

size and endurance, as well as 

avoiding plateaus. For weighted 

exercises, use a weight that 

allows you to finish the set with 

good form, but with only one 

rep left in the tank. 

SUPERSET ONE – Heavy compound 

Pull-ups: lats, traps, biceps, 

forearms 

Grip the rig just outside 

shoulder width. Squeeze your 

lats and flex your elbows to pull 

yourself up until your chin is 

above the rig. Pause at the top 

and slowly lower to the start 

position. You can use varying 

weight bands to support you. 

Ring dips: triceps, chest, 

shoulders 

Taking an overhand grip of the 

rings, jump up so your elbows 

are fully extended and you are 

supporting your own weight. 

Keeping the rings in tight to 

your body, bend your arms 

to lower yourself down until 

the rings touch your chest. 

Pause at the bottom and push 

yourself back up to the top. 

You can use a band looped 

round the rings to support you. 

3 sets, 4-6 reps 


47

workouts 

SUPERSET TWO – Supported bodyweight 

Supine row: middle back, 

biceps, traps 

Grasp the rings and lower 

yourself into a diagonal 

position with your arms fully 

extended. This is your start 

position. Pull yourself up 

until the rings touch your 

chest by flexing your arms 

and retracting your shoulder 

blades. Pause at the top and 

lower yourself under control 

to the start. The greater the 

angle of your body from the 

floor the easier it becomes. 

Diamond push-up: chest, triceps, shoulders 

Start in the top of a push up position but with your hands forming a diamond shape beneath your 

chest. Keeping your elbows tucked in, lower yourself towards the ground. Pause at the bottom and 

contract your triceps and chest to push you back to the start. To make the exercise easier, go onto 

your knees, or for more of a challenge, elevate your feet. 3 sets, 6-8 reps 

SUPERSET THREE – Focusing precision 

Bar curls: biceps, forearms 

Stand up holding a bar with 

a shoulder width, underhand 

grip. Keeping your elbows in 

tight to your body, flex your 

elbows to bring the bar up 

to your shoulders. Only your 

forearms should be moving. 

Try not to hitch with your 

back. Lower the bar back 

slowly to the start and repeat. 


48

workouts 

Close grip bench press: triceps, chest, shoulders 

Lie on a bench with the bar racked above you. Take the bar with a narrow grip, at most shoulder 

width. Keep your elbows in tight and lower the bar to your chest under control. Squeeze your triceps 

and push with your chest to extend your elbows back up to the start position. If the bar is uneven 

take a wider grip. 3 sets, 8-12 reps 

SUPERSET FOUR – Isolation overload 

Overhead tricep extensions: 

triceps, shoulders 

Hold a dumbbell in both hands, 

you may need to hold one end 

of the dumbbell to get a good 

grip. Raise your arms straight 

above your head, this is your 

start position. Bend your 

elbows to lower the weight 

behind you, keeping your 

upper arms by your ears and 

your elbows in tight. Push your 

hands back up to the start by 

contracting your triceps. Be 

careful not to overarch your 

back. 3 sets, 12-15 reps 

Supination curls: biceps, 

forearms 

Hold a dumbbell in each hand 

with your arms by your sides, 

palms facing in. Flex your elbows 

to bring your hands up towards 

your shoulders, rotating the 

palms to face you. Pause, then 

return your arms to the start 

position, rotating your hands 

outwards as you lower. 

Georgina is a freelance 

writer, sport therapist, 

fitness instructor with a 

passion for CrossFit and 

experience in both long and 

short distance running. 


www.fitcetera.co.uk 


49

programme 

Core and ab 

exercise programme 

Personal trainer Barry Stalker reveals 

how you can work your core to the max 

THE EXERCISES 

THE PLANK 

THE JACK KNIFE 

LEG RAISES 

SWISS BALL SIT UPS 

The plank works your entire core as well as upper and lower body 

muscles. Lie down on your stomach. Lift your body off the floor with your 

forearms and toes, keeping your elbows at 90 degrees. Keep your body in 

a straight position (without arching your back) and hold for 30 seconds 

to one minute and more if you can manage it. Lift one foot in the air for 

added difficulty, which you can alternate on each set. 

The jack knife targets your central abdominal muscles. Place your hands 

on the ground and the top of your feet on top of the ball. Keep your 

hands in place and bend at the knees to bring the ball toward your chest. 

Hold this position for a second and roll back out. Focus on squeezing 

your abs throughout the movement; do not use your hip flexors to bring 

the ball toward you. 

Make sure when you are performing this exercise you pull your legs with 

your abdominal wall and not force your legs up using your hips. Try not 

to swing and use momentum as you will find your body will start to 

move around. 

Make sure you do not over extend on this movement by laying over the 

ball to much. Keep your hands either by the side of your head of placed on 

your chest along with your chin pointing away from your chest at all times. 

Make sure your feet are firmly on the floor to keep you body stabilised. 


50

programme 

THE PLAN 

WEEK 1: 

WEEK 2 : 

WEEK 3: 

WEEK 4: 

I would aim to perform two of the above four exercises. To start, look at aiming for 

20-30 seconds when first starting the plank and a rep range of around 10-12 reps 

when doing Swiss ball sit ups. Once you have completed your first set , have a one 

minute rest and then repeat again for two sets. Repeat this twice a week. 

Add a third exercise of leg raises. Increase your plank to 30-45 seconds if you are 

able to. Your rep range should stay the same of 10-12 reps. Decrease your rest time 

between each set to 45 seconds and increase your sets from two to three. Duplicate 

the workout three times a week. 

Finally add the fourth and hardest exercise, the Swiss ball jack knives. Your plank 

needs to be at least a minute now, with a rep range between 12-15 and the rest 

time between each set should be at 30 seconds. This workout can now be completed 

three to four times a week. 

You can now make this routine extremely challenging by doing a large super set. You 

can either do two exercises consecutively, rest and then repeat three to four sets 

with both an increase in reps and time on plank, or added weight to make the plank 

harder. If you are slightly more advanced, you can do all four exercises back to back. 

YOU 

WILL NEED A 

SWISS BALL TO 

COMPLETE THIS 

PROGRAMME 

Barry first got into sports 

at 11 years old, playing 

rugby, basketball, shotput 

and boxing, with this soon 

developing into a passion 

for weight lifting. Having 

competed in several 

bodybuilding contests, 

Barry has now been working 

as a personal trainer for the 

past eight years. 


51

workout 

Back & Shoulder 

Workout 

PT to the athletes, Kristoph Thompson, demonstrates how you 

can tone your upper body with this back and shoulder blitz 

The following exercises target the back and shoulders. Perform 

three sets of 12-15 repetitions of each exercise before 

moving on to the next. Rest for 45-60 seconds between each 

set. Repeat the workout twice or three times per week. 

ROW 

Bend your knees slightly and hinge forward from the hips so your back is parallel to the ground. Let 

your arms hang down in line with your shoulders, with palms facing towards each other – this is your 

starting position. Bend your elbows and bring your arms in towards your ribs, keeping your upper 

arms close to your body as you do so. Reverse the movement to return to the start, then repeat. 


52

workout 

UPRIGHT ROW 

Begin kneeling on the rounded side of a BOSU, holding a dumbbell in each hand with palms facing 

towards you. Keeping your upper body still, lift your hands towards your shoulders, lifting your 

elbows upwards as you do so. Return slowly to the start and repeat. 

ROW AND RAISE 

Begin lying on your front with your arms outstretched, holding a rolled up t-shirt or towel with your 

hands just above the floor. Try to pull the t-shirt apart, whilst bringing your hands towards your 

chest for a count of four. When your hands reach your chest, lift your upper body off the floor and 

hold for a count of one. Reverse the movement to return to the start, following the same count. 


53

workout 

ALTERNATING PRESS 

Begin kneeling on the rounded side of a BOSU, holding a dumbbell in each hand level with your 

shoulders and with your palms facing away you. Slowly straighten your right arm, taking the 

dumbbell straight upwards. Lower the arm and repeat on the other arm. 

REAR FLYS 

Bend your knees and hinge forward from the hips so your back is parallel to the ground. Let your 

arms hang down in line with your shoulders, with palms facing towards each other and elbows 

slightly bent – this is your starting position. Take your arms out to the side so they are level with your 

shoulders, without bending or straightening your elbows. Slowly lower back to the start and repeat. 


54

workout 

SIDE/FRONT RAISES 

Begin standing holding a dumbbell in each hand by your sides. Slowly 

take your arms straight out to the sides. Bring your hands straight 

out in front of you, without allowing them to lift or lower. Lower 

your arms back to the start and repeat, reversing the movement to 

lift the hands to the front, then to the side and back down. 

Photographer: Marcel Grabowski (www.marcelgphotography.com) 

Model: Nadia Al-Bazaz (Nadia ABSolute Personal Training) 

Clothing: Lija (www.lijastyle.com) 

Personal trainer and 

ex strength and 

conditioning coach, Kristoph 

has experience with 

professional baseball and 

basketball teams, as well 

as his own successful PT 

business. Find out more at 

www.sideways8.co.uk 


55

To see strength gains, 

tackle 1-5 reps at 85- 

100% 1RM for 2-3 sets, 

© Ho Yeow Hui | shutterstock.com 

with 3-5 minutes 

rest between sets.

workout 

Lower body workout 

Personal trainer and SWITCH UK owner Ronny Terry 

gives his go-to workout for a toned lower body 

Everyone knows you don’t miss leg day. There is nothing worse than seeing a 

well developed upper body attached to a pair of pins befitting a small farmyard 

bird. This express lower body workout consists of two sets per exercise with 90 

seconds of rest in between. Time is no longer a valid excuse for skipping leg work. 

TRAP BAR DEADLIFT: 2 SETS OF 8 REPS 

This lift places extra emphasis on the knee extenders compared with the straight bar version. 

Stand inside the bar with your feet shoulder width apart and grip the handles tightly while squatting 

down. Drive your feet into the ground, straightening your legs and extending your hips before 

returning the bar to the ground. 

BACK SQUAT: 2 SETS OF 8 REPS 

This king of all exercises must be included in any leg workout. 

Take the bar from the rack and step back, with your feet a little wider than shoulder width apart and 

your toes pointing slightly outwards. Lower the bar by bending your knees and hips until the angle 

between your thighs and calves reaches 90 degrees. Drive your feet into the ground and return to 

the starting position, maintaining a neutral spine throughout the movement. 


57

workout 

HIP THRUSTERS: 2 SETS OF 12 REPS 

This exercise is great for power development and specifically targets the glutes. 

Hinge your upper back on a bench and position your feet flat on the floor, shoulder width apart. 

Place a barbell just above your hip bone and secure it with a pronated grip. Push through your heels 

and fully extend hips, holding for one second at the top before returning to the floor. 

HACK SQUAT: 2 SETS OF 12 REPS 

The hack squat demands more from the quads and less from the hips. 

Position your shoulders under the pads and place your feet shoulder width apart on the platform. 

Undock the levers and descend by bending your knees, lowering until just short of full knee flexion. 

Push back up to the starting position. 


58

workout 

FORWARD LUNGES: 2 SETS OF 15 REPS 

The forward lunge can be performed with or without additional weight and is great for working 

the quads. 

With your feet together and keeping your torso upright, step forward with one leg and land on the 

heel, then forefoot. Lower your body by bending the knee and hip of your lead leg until the knee of your 

rear leg is almost in contact with the floor. Return to starting position by pushing back with lead leg. 

REVERSE LUNGES: 2 SETS OF 15 REPS 

This lunge variation places extra emphasis on the glutes. The forward lean increases hip range of motion. 

As above, but keeping most of the weight on your front leg. Step back and lean forward around 30 

degrees lowering your rear leg towards the floor, before rising up to the starting position. 


59

workout 

SMITH MACHINE CALF 

RAISES: 2 SETS OF 15 REPS 

Isolate the calf muscles with this lower leg staple. 

With the balls of your feet, step onto weight plates positioned underneath the loaded bar of a Smith 

machine. Place the bar on the back of your shoulders and unrack it. Keeping your knees extended, 

raise your heels as high as possible before descending to the starting position. Use multiple plates or 

a step for increased range of motion. 

JUMP SQUATS: 

1 SET TO FAILURE 

Inserted at the end of the 

workout as a finisher, these 

jumping squats will take any 

remaining energy you have left. 

Drop into the lower position of 

a squat, drive your feet in to the 

ground, and push up off the floor 

into the air. As your feet contact 

the ground, immediately repeat 

the process until fatigue prevents 

you from continuing. 

Images: Jacob Ford | Venue: Kiss Gyms 

Specialising in body sculpting, 

weight loss and elite fitness, 

personal trainer Ronny Terry is 

owner and director of SWITCH 

FIT UK. Find out more at 

www.switchfituk.co.uk 


60

WHEN LIFE 

KNOCKS 

YOU DOWN... 

SQUAT IT OUT! 

© murphy81 | shutterstock.com

workouts 

Plyometric 

workout 

Personal trainer Robert 

Sharpe bounces his 

way through this jump 

based session 

ALTERNATE LEG 

BOUNDING 

Muscles worked – Legs 

and Core 

Benefit – Leg strength and 

improved speed performance 

A relatively simple exercise. 

Assume a running position and 

proceed to move forward with 

exaggerated steps whilst really 

pushing off the back foot. Like 

running, continue to move 

forward repeating the pushing 

motion on both legs. 

180 SQUAT JUMPS 

Muscles worked – Legs, Glutes and Core 

Benefit – Leg strength and increased jumping capacity 

Take your feet slightly wider than hips to find an athletic squat position. Start to bend the knees then 

explosively jump up into the air and rotate the body. As you are in the air, turn the body 180 degrees 

and land with soft knees facing in the opposite direction. 


62

workouts 

DEPTH JUMPS 

Muscles worked – Legs and Glutes 

Benefit – Increase vertical jump 

Stand on top of a raised platform or box. Slightly bend the knees and leap forward and off the 

platform. When landing ensure you bend your knees and land as softly as possible. 

BOX JUMPS 


Benefit – Improve reaction of fast twitch fibres throughout the body 

Stand facing a raised platform in a squat stance. Bend the knees until thighs are parallel with the 

floor and swing the arms back and behind the body. Then, as you start to straighten the legs by 

exploding upwards and off the floor, use the arms to propel yourself up and forward and land on the 

raised platform with bent legs. 


63

workouts 

PLANK HAND HOPS 

Muscles worked – Core, Chest, 

Shoulders, Arms 

Benefit – Improved upper body 

stability and core strength 

Roll a towel up and place it on 

the floor. Now place the body 

into a plank position so the 

centre of the chest is above 

the towel. Place one hand 

above the towel and one hand 

below. Bend the elbows slightly 

then push the body away from 

the floor. Whilst in the air, 

switch the hand positions and 

land with soft elbows. 

JACK PRESS-UPS 

Muscles worked – Core, Chest, 

Shoulders, Arms 

Benefit – Improved upper body 

stability and core strength 

Assume a high plank position 

with the hands and feet in 

a narrow stance. Bend the 

elbows and push the body 

away from the floor. As you 

land, take both the hands and 

feet wide and drop down into 

a push-up position. When 

pushing the body back up, 

again push the body away 

from the floor and bring the 

hands and feet back to the 

narrow position. 


64

workouts 

PLYO V PRESS 

Muscles worked – Shoulders, Arms, Core, Chest 

Benefit – Shoulder and core strength 

Place the hands on the floor at shoulder width apart. Now walk the feet in towards the hands 

until the bottom is in the air and the body resembles an upside down ‘V’ shape. With the feet in a 

comfortable position, start to lower the head down to the floor between the hands. Then explosively 

push the body back up and away from the floor until both hands are slightly off the ground. When 

landing ensure you bend your elbows. 

SQUAT TO LUNGE JUMPS 


Benefit – Leg strength and improved jumping ability 

Start in a squat position. Bend the knees to complete a squat, then explosively jump upwards. When 

landing, bring one leg forward and one back to land into a lunge position. Drop straight into a lunge 

and then explosively jump back up and return back to the squat position. Repeat this process to 

complete lunges on both sides. 

Robert is an international 

fitness presenter, fitness 

tutor and PT with over 

10 years experience in 

the industry. Find out 

more via his Facebook 

page www.facebook.com/ 

pages/Robert-Sharpe- 

Instructor/323690523902 


65

workout 

Combat workout 

The Biggest Loser’s 

master trainer Richard 

Callender demonstrates 

how you can get 

fighting fit with this 

combat style workout 

This workout is based on the Armageddon VIIT 

principle and works the whole body. Complete each 

exercise for either 30/45/60 seconds with a maximum 

ten second rest inbetween, working your way down 

the list and completing at least three rounds minimum. 

SPEEDBALLS – CARDIO 

High knee raises on the spot while rotating your 

arms in a circle as fast as you can non stop. 

SURFERS – SPECIAL 

Low squat position, drop 

forward into full push-up 

position, complete one press 

and then bounce up into 

your start position using a 

plyometric action. 


66

workout 

SHAOLIN PUNCHES 

– SPECIAL 

Assume a low isometric 

squat position, position 

your arms in a karate 

stance and punch forward 

as fast as you can, ensuring 

you rotate through the hips 

to work your abdominals. 

SUMO SQUATS 

– LOWER 

Position your feet at 45 

degrees, wide apart and as 

low as possible. The aim is to 

pulse up and down, at speed 

and maintain good form. 

RENEGADE PRESS 

– UPPER 

From a push-up starting 

position, bring one arm 

up to your side and 

place back down, repeat 

with other arm and then 

complete a full push-up. 

BOXERS CRUNCH 

– CORE 

Lay on back, feet on floor 

and arms up beside your 

face. Crunch up to over 45 

degrees, punch eight times 

from side to side and then 

lower to the floor. 


67

workout 

HIGH KNEES 

– CARDIO 

Fast alternating knee 

lifts, arms fixed to your 

sides, bringing your legs 

high and landing softly. 

COSSACK KICKS 

– SPECIAL 

Sit with arms straight, keep 

your bottom off the floor 

and extend one leg outwards 

and up. Alternate legs by 

completing a small jump, 

kicking out and keeping your 

triceps and core engaged. 

SHADOW BOXING 

– CARDIO 

Throw a series of fast 

punches with both hands 

and flick between jabs, hooks, 

crosses and uppercuts. 

Richard has over 18 years 

of experience within the 

health and fitness industry, 

not only working as a PT 

and The Biggest Loser 

UK’s master trainer, but 

also as a well recognised 

tutor and presenter both 

nationally and worldwide. 


68

workouts 

Lower Body Workout Plan 

PT Gillian Hirst provides the perfect 

session structure for a toned lower body 

MON 

WEEK 1 

Repeat x 2– 2 min Rest between circuits 

Session 1: 15 sec Rest per exercise 

• Squats – 45 Sec 

• Forward lunges- 45 Sec 

• Step ups- 45 Sec 

• Jump Jacks 45 Sec 

• Pile Squats 45 Sec 

• Reverse Lunge with front kick 45 Sec 

• Lateral leg lifts 45 Sec 

• High Knees -45 Sec 

2 Min Rest 

Total time: 10 x 2 = 20 Mins 

WEEK 2 

Repeat x 3 – 1 min Rest between circuits 


• Burpees– 45 Sec 

• Squats– 45 Sec 

• Calf Raises– 45 Sec 

• Curtsy Lunges– 45 Sec 

1min Rest 

• Bridge– 45 Sec– 45 Sec 

• Inner thigh leg lifts– 45 Sec 

• High Knees– 45 Sec 

• Donkey Kick Backs– 45 Sec 

• Straight Leg Donkey Kickbacks– 45 Sec 

• Straight Leg lift Pulses – All fours– 45 Sec 

1min Rest 

• Mountain Climbers– 45 Sec 


Total Time: 14 x 3 = 42 Mins 

TUE Active Rest: 30mins Walking Active Rest: 30mins Walking 

WED 






• Bridge– 45 Sec 








2 Min Rest 

Total Time: 12 x2 = 24 Mins 










1 Min Rest 


THUR Rest Rest 

FRI 










2 Min Rest 

Total time: 10 x 2 = 20 Mins 






1 Min Rest 







1min Rest 




SAT Flexibility- 30min Yoga-beginnings Flexibility- 30min Yoga-beginnings 

SUN Rest Rest 


69

workouts 

MON 

WEEK 3 

Repeat x 3/4 – 1 min Rest between circuits 


• Burpees 45 Sec 

• Squats 45 Sec 

• Calf Raises 45 Sec 

• Curtsy Lunges 45 Sec 

1 Min Rest 

• Bridge 45 Sec 

• Inner thigh leg lifts 45 Sec 

• High Knees 45 Sec 

• Donkey Kick Backs 45 Sec 

• Straight Leg Donkey Kickbacks45 Sec 

• Straight Leg lift Pulses – All fours 45 Sec 

1 Min Rest 

• Mountain Climbers45 Sec 

• High Knees 45 Sec 


14 x 4 = 56 Mins 

WEEK 4 

Repeat x 4 – 30 Sec Rest between circuits 


• Split Squat Jumps– 45 Sec 

• Squat with leg kick backs– 45 Sec 

• Calf Raise– 45 Sec 

30 Sec Rest 

• Lateral Lunges– 45 Sec– 45 Sec 

• Lying Lateral Scissors legs– 45 Sec 

• Fire Hydrants – side knee lifts– 45 Sec 

• Wide Deep Squats– 45 Sec 

• High Knee Lifts– 45 Sec 

30 Sec Rest 

• Burpees – 45 Sec 

• Squat Jump to Calf Raise– 45 Sec 

• Forward Lunge to High Knee– 45 Sec 

• Mountain Climbers – 45 Sec 


TUE Active Rest: 30mins Walking Active Rest: 30mins Walking 

WED 





1 Min Rest 

• Lateral Lunges– 45 Sec 




• High Knee Lifts 

1 Min Rest 


• Squat Jump to Calf Raise– 45– 45 Sec Sec 

• Forward Lunge to High Knee 



14 x 4 = 56 Mins 






30 Sec Rest 







30 Sec Rest 




THUR Rest Rest 

FRI 





• Curtsy Lunges 

1 Min Rest 





• Straight Leg Donkey Kickbacks 

• Straight Leg lift Pulses – All fours 

1 Min Rest 




14 x 4 = 56 Mins 





30 Sec Rest 

• Lateral Lunges– 45 Sec 




• High Knee Lifts– 45 Sec 

30 Sec Rest 


• Squat Jump to Calf Raise– 45 Sec 

• Forward Lunge to High Knee– 45 Sec 



SAT Flexibility- 30min Yoga-beginnings Flexibility- 30min Yoga-beginnings 

SUN Rest Rest 

Gillian is a personal trainer specialising in 

weight loss, sports conditioning and GP 

referral. Find out more or get in touch via 

www.healthynationfitness.co.uk 


70

workout 

30 minute 

HIIT workout 

Stamina and 

endurance pro Ged 

Musto shows how to 

blast your workout 

This 30 minute HIIT 

workout will ensure 

that you burn fat and 

increase your stamina 

and endurance just by using 

short bursts of high intensity 

intervals. Hard work but 

satisfying and rewarding in 

the long term! 

Perform each exercise for 

4 sets, compromising of 50 

seconds on and 10 seconds off 

for each set. 

GETTING STARTED 

4 minute jog on the spot 

Placing your palms out in 

front of your abdomen, bring 

your knees up one at a time 

simultaneously to the palms. 

This will warm up the body and 

raise blood pressure. 

MOUNTAIN CLIMBERS 

Assume a press-up position so your hands are directly under your chest, shoulder width apart with 

straight arms. Your body should form a straight line from your shoulders to your ankles. Lift your 

right foot off the floor and slowly raise your knee as close to your chest as you can. Return to the 

starting position and repeat with your left leg. Continue alternating. 


71

workout 

PLANK TWISTS 

Get into a prone position on the floor, supporting your weight on your toes and your forearms. 

Make certain your arms are bent and directly below the shoulders. Keep your body straight at all 

times. Pivot to one side, raising the arm vertically above you as you twist. Pause and return to the 

starting position, and then repeat on the other side. 

JUMPING JACKS 

Stand with your feet together 

and your hands down by your 

side. In one motion jump your 

feet out to the side and raise 

your arms above your head. 

Immediately reverse that 

motion by jumping back to 

the starting position. 

TRICEP DIPS 

Hoist yourself up onto a bench, 

chair or step. Hands should be 

shoulder width apart fingers 

facing forward and elbows 

pointing backwards with a slight 

bend in the elbows. Legs should 

be extended out in front of you 

with a slight bend in the knee. 

Slowly lower your body until 

your shoulder joints are below 

your elbows. Push back up until 

your elbows are nearly straight 

but do not lock them out. 


72

workout 

BICYCLE CRUNCHES 

Lie on your back on a mat 

with knees bent, feet on the 

floor and hands behind your 

head (don’t clasp your fingers). 

Press your lower back into 

the mat and tighten your ab 

muscles as you lift your head, 

shoulders, and upper back off 

the floor and simultaneously 

move your right elbow and 

left knee toward each other 

while straightening your 

right leg (don’t let it touch 

the ground). Draw your right 

knee back up and immediately 

move your left elbow and 

right knee toward each other 

while straightening your left 

leg; thats one rep. Continue 

to move continuously, as if 

pedalling a bicycle. 

PUSH-UPS 

Get on the floor and position your hands slightly wider than your 

shoulders. Raise up onto your toes so you are balanced on your 

hands and toes. Keep your body in a straight line from head to 

toe without sagging in the middle or arching your back. Your feet 

can be close together or a bit wider depending upon what is most 

comfortable for you. Before you begin any movement, contract 

your abs and tighten your core by pulling your belly button 

toward your spine. 

COOL DOWN 

Brisk walking on the spot for two minutes. 

Ged is an award winning 

personal and celebrity 

trainer from Wales, with 

over 30 years experience. 

He is currently the official 

number one PT within 

Herefordshire, and is 

now working throughout 

Gwent. He is a stamina and 

endurance expert and an 

international fitness writer. 

Ged can be contacted on 

www.gedmusto.org 


73

© lzf | shutterstock.com 

No more 

tomorrows... 

start #today

workouts 

Power through TRX 

Personal trainer Craig Libby gets to 

grips with this functional fitness tool 

for the ultimate full body workout 

TRX SQUAT 

Standing in your neutral 

position, feet shoulder width 

apart, take hold of the TRX 

on its longest length, in each 

hand with elbows slightly bent. 

As you bend your knees, push 

your hips back into the squat 

and allow your hands and arms 

to move forward, keeping 

tension through the TRX. 

TRX PUSH-UP TO 

KNEE TUCK 

Place your feet into the TRX 

through the loops. Once 

your feet are in position 

come out into the push-up 

position. In this position you 

will lower your chest to the 

floor maintaining a strong 

core. On the upward motion 

drive through the chest and 

straighten your arms; as 

you do this pull your knees 

underneath you to your chest 

and squeeze your abdominals. 


75

workouts 

TRX SPLIT SQUAT 

Place one foot through both 

loops of the TRX and take that 

foot back. Ensuring your hips 

stay in alignment, both hips 

facing forward like headlights 

on a car, bend your front knee 

and let the foot in the TRX 

push backwards. Again keeping 

the correct alignment, drive 

through the front leg and 

bring yourself to the start 

position again. 

TRX ROLL OUT 

Using a mat to kneel on, 

take hold of the TRX in each 

hand. As you push forward 

into the TRX concentrate on 

pushing your hips forward 

first and then taking the arms 

up. Push forward to what is 

comfortable for you. To make 

this harder, take the TRX straps 

lower and push out further. 


76

workouts 

TRX ROW 

Taking the TRX in each hand, 

keep the TRX tight and walk 

your feet forward until you 

feel comfortable in a position 

to start your rows. Once in 

position, concentrate on 

pulling your elbows up and 

back, then when at the top of 

the movement slowly lower 

yourself back down to the 

start position. 

TRX SINGLE LEG SQUAT 

Starting in the same position 

as the TRX squat take one leg 

up. Maintaining your balance, 

lower yourself down into the 

squat. If you need to, use the 

TRX to pull yourself up or just 

as a balancing aid. 

Based in the Tunbridge 

Wells and Tonbridge area, 

Craig delivers one to one 

personal training sessions 

and group exercise classes. 

He is a strength and 

conditioning coach and 

also has qualifications in 

Armageddon, Boxercise and 

nutrition to name a few. 


www.craigsfitness.com 


77

WORKOUTS 

The 10km Zen Master Plan 

Julia Willmott provides this four week training 

programme for advanced runners 

This is a great four week 

plan for an advanced 

runner who has 

competed in 10km 

runs before and wants to 

improve his/her personal best. 

It combines runs with yoga 

and Pilates to achieve peak 

performance of body and 

mind. It’s essential that 

each session has a warm up 

component to release the 

synovial fluid in the joints, 

warm up the muscles and 

increase the heart rate 

gradually and safely. A cool 

down/stretch session at the 

end is also essential to help 

prevent injury (especially 

for those calf muscles). The 

importance of stretching 

is still underestimated by 

many runners, leading to 

unnecessary joint injuries and 

muscle strains. 

Pilates, yoga and stretching 

sessions have also been 

incorporated into the plan 

on rest days to improve 

flexibility, core strength and 

joint mobility. Not only will 

these help to keep joints and 

muscles safe, they will also 

improve running performance 

and technique. Ideally you 

would want to add in some 

regular myofascia release 

techniques with foam rollers/ 

balls to help muscle recovery 

too. A fortnightly massage 

with a sports physio will really 

help pinpoint any troublesome 

areas and release muscle 

tightness and imbalances. 

A short meditation at the 

start of each day with positive 

affirmations will keep you 

focused on your goal so you 

can hit your personal best on 

race day. 


78

WORKOUTS 

MON 

WEEK 1 WEEK 2 WEEK 3 WEEK 4 

Hill run, 1 min, walk 

down recovery. X 7 

Constant speed 

slightly above race 

pace 3x10 mins (5 

min recovery run) 

Hill run, 2 min, walk 

down recovery. X 4 

8km, 2km easy, 5km 

race pace, 2km easy 

TUE 10k moderate 6km Fartlek 8km Fartlek 5km easy 

WED Rest day 

Hill run, 1 min, walk 5km easy 

Rest 

(Pilates/Yoga) down recovery. X 8 

(Stretch Session) 

THUR 

Track run: Intervals 

6 x 800m (400m 

recovery run 

btw sets) 

Track run:Intervals 

5 x 1000m (400m 

recovery run 

btw sets) 

FRI Rest (Pilates/Yoga) Rest 


Track run: Intervals 

8 x 400m (200m 

recovery run 

btw sets) 

Rest (Pilates/Yoga) 

Rest (Pilates/Yoga) 

Rest 


SAT 8km easy 8km easy 8km moderate Rest 


SUN 

10km long run 

race pace 

12km long run 

race pace 

14km long run 

race pace 

RACE 10km race 

Julia is a personal trainer 

and Pilates instructor based 

in Petersfield, Hampshire. 

She is the founder of Julia 

Willmott Fitness and Funky 

Buddha Retreats. She also 

runs regular myofascia 

release workshops for 

runners and triathletes. 


www.juliawillmott.com or 

get in touch @juliawillmott 


79

When 

one 

door 

closes 

attach 

a trx 

to it! 

© Yeko Photo Studio | shutterstock.com

workout 

Personal trainer 

Declan O’Sullivan 

compiles a session 

to really target your 

muscular fitness 

This workout is designed to create a high metabolic stress 

within the body and promote fat loss, using a mixture of 

large, multi joint dumbbell and barbell exercises to utilise 

as much muscle as possible. The exercises are paired up in 

super sets to keep the lactic acid from building up and delaying 

the onset of fatigue, allowing you to work harder for longer. As 

well as creating a high growth hormone response for fat loss, 

this workout will also help to build muscle with a sarcoplasmic 

hypertrophy rep range of 10-15. 

A1: DUMBBELL SQUAT 

(HEELS ELEVATED) 

3 sets of 15 reps 

Start by placing the heels of 

your feet on some 2.5kg plates 

or a foam wedge, and set your 

feet at shoulder width. With 

the dumbbells by your side 

and shoulders squeezed tight, 

descend down to your deepest 

position whilst maintaining 

your knees over toes and an 

upright torso. Then, squeezing 

the glutes and quads, drive 

back to the starting position. 

A2: DUMBBELL 

STANDING 

OVERHEAD PRESS 

(NEUTRAL GRIP) 


Stand with soft knees and feet 

under hips. Hold the dumbbells 

on top of your shoulders in a 

neutral position (palms facing 

in). Ensuring the core is braced, 

and then drive the dumbbells 

overhead, keeping them in line 

with the shoulder. Once fully 

extended at the elbow, slowly 

descend back to the starting 

position and maintain tension 

in the shoulder. 


81

workout 

B1: INCLINE PRONE 

DUMBBELL ROW 


Set a bench to 45 degrees, lie 

prone (chest onto bench) and 

start with the dumbbells at 

full stretch. Keep the thoracic 

spine extended and row the 

dumbbells into the side of the 

ribs, squeeze for one second, 

then return to a full stretch. 

B2: INCLINE 

DUMBBELL PRESS 


Set the bench to 45 degrees 

and set your shoulders into the 

bench, ensuring you are stable 

with feet in contact with 

floor. Then, with palms slightly 

turned in, drive the dumbbells 

up over the top of the chest 

and squeeze for one second. 

Then slowly descend back to a 

full stretch of the chest. 

C1: BARBELL 

WALKING LUNGES 

3 sets of 12 reps on each leg 

Set the barbell across the 

top of the back and keep the 

shoulders tight, ensuring 

a good vertical torso. Step 

forward and bring the front 

thigh parallel to the floor, 

dropping the back knee to 

within an inch off the floor. 

Then, using the front leg, drive 

up and forward and repeat on 

the opposite side. 


82

workout 

C2: BARBELL 

ROMANIAN 

DEADLIFT 


Start in an upright position 

with the bar at arms length, 

in contact with the thigh, 

maintaining good posture 

(shoulders back and chest up). 

Then, initiating the movement 

by pushing the hips back, slowly 

lower the bar down the thigh 

until the hamstrings are fully 

stretched, again ensuring the 

back is straight. Then squeeze 

the glutes and return back to 

an upright position. 

D1: DIPS 


Start with the shoulders 

squeezed tight to stabilise, and 

slowly lower the body until the 

elbows reach approximately 

90 degrees and the chest is 

stretched. Keeping the chest 

lifted, drive through the arms 

back to an upright position and 

focus on squeezing the triceps 

at lockout. 

D2: BARBELL CURLS 


Stand tall with good posture and hands set to just inside 

shoulder width on the bar. Keeping the elbows locked in at the 

side and abdominal strain braced, squeeze the biceps and flex 

the elbow to bring the bar towards the chest. Then, slowly lower 

the bar, squeezing the triceps at the bottom to ensure a full 

stretch of the biceps. 

Declan is a sport and exercise 

science graduate and 

exercise specialist. Declan 

has a great passion for sport 

and fitness, having worked 

at Portsmouth Football 

Academy as a strength 

and conditioning intern. 

He has a keen interest in 

both strength training and 

metabolic conditioning. 


www.strengthtostrengthpt.com 


83

cool down 

Cool down 

Slowing down at the end of your session is 

about so much more than just relaxation 

Many exercisers are 

guilty of cutting 

their sessions short, 

and although this 

may mean you miss the traffic 

on your way home, it also 

means that you most likely 

skipped an important step in 

your workout – the cool down. 

The cool down does so much 

more than just letting your 

heart rate return to normal; 

for example it also prevents 

blood pooling, which is when 

blood collects in your legs 

and feet instead of circulating 

back to the heart. This 

tends to happen if you stop 

exercising suddenly. Cool 

downs also give your body 

time to remove metabolic 

waste products, such as lactic 

acid – the main culprit of 

cramp. As well as these goals, 

the cool down is also one of 

the flexibility aspects of your 

session, working to maintain 

or improve your flexibility 

– at the end of the workout 

your muscles will be at their 

warmest and will be 

more extendable. 

Your cool down will usually 

involve two types of flexibility 

based stretches: 

• Static Maintenance 

Stretches 

• Static Developmental 

Stretches 

Static maintenance stretches 

are used to help return muscles 

to their pre exercise length. 

They are only short stretches – 

held for about six to 10 seconds 

– where you take the stretch to 

the end of your usual range of 

motion without bouncing and 

then hold the position. 

Static developmental 

stretches on the other hand 

are used to develop the 

length of the muscle fibres, 

which increases the range of 

movement at a joint. 

Holding a static 

developmental stretch 

• Take the stretch to the 

point where you can feel it, 

keeping good posture and 

alignment 

• Hold for about 15 seconds 

or until the tension in the 

muscle has reduced 

• Relax the position briefly 

and then return to the 

stretch, increasing the range 

of movement until tension is 

felt again – you should find 

that you can stretch a bit 

further this time 

• Hold again for 

approximately 15 seconds 

• Return to your 

normal position 

Cool down tips 

Although cool down stretches 

could often be said to be the 

same as the ones used in 

the warm up, it's important 

to remember that you are 

using them for a difference 

purpose – instead of ramping 

up your heart rate, you want 

to be lowering it. For that 

purpose, try and encourage 

relaxation in your cool down, 

for example, the majority of 

stretches that you would do 

standing up for the wam up, 

you can do sitting or lying on 

the floor instead. Instead of 

trying to balance on one foot 

for a quad stretch, why don't 

you lie on your stomach and 

kick your heel to your glutes 

instead, resting your head on 

the floor? Even stretching out 

your triceps or chest can be 

done cross legged on the floor 

rather than standing. 

Katie is the editor of 

Personal Trainer magazine, 

a qualified Level 2 

gym instructor and is 

currently undergoing her 

Level 3 Personal Trainer 

qualification with Discovery 

Learning. Get in touch at 

katie@ptmagazine.co.uk 


84

cool down 

Yoga 

Cool Down 

Just like the warm up to prepare the body, 

cooling down after yoga/exercise to repair 

the body is just as important. Yoga cool 

down poses are light stretches helping the 

body to transition from working hard to resting. 

Done after a heavy workout, these poses will 

help the cardiovascular system to gradually 

Personal yoga trainer Suzan Altay 

shows how to stretch your muscles 

in this relaxing cool down 

return to normal functioning by circulating 

blood to help restore muscles, reduce strain 

on the heart muscle, prevent sudden blood 

pressure drops, counteract dizziness/light 

headedness and promote relaxation. After a 

yoga session, the cool down prepares the body 

for the final relaxation. It calms the mind, slows 

the breath and balances emotions. 

Easy pose 

Stretches the hips, knees and 

ankles. Sitting cross legged, 

push your knees towards the 

floor and elongate your spine. 

An alternative is to twist the 

spine, reaching one arm to 

the opposite thigh. 

Pigeon pose 

Stretches the thighs, groin, psoas, 

abdomen, chest, shoulders, and 

neck. From all fours, place your 

right knee underneath your right 

shoulder. Then slide your left leg 

back and lower your hips to 

the floor. 


85

cool down 

Cat and cow pose 

Stretches the back, shoulders, torso and 

neck. From all fours, inhale and bring your 

belly button towards the floor, arch your 

back and lengthen the neck. With the 

exhalation, push the belly button towards 

the spine and round the spine. 

Extended puppy pose 

Stretches the spine and shoulders. From all 

fours, extend your arms forwards and bring 

your chest towards the floor. 

Legs up the wall pose 

Stretches the back of the legs, front of the torso, and the 

back of the neck. Lying down on your back, extend your legs 

up the wall and flex the toes. Relax the shoulders and lower 

back. An alternative is to place a bolster underneath the 

lower back. 

Child’s pose 

Stretches the hips, thighs, and ankles. Kneeling 

down, bring your toes together, knees apart 

and allow your forehead to rest on the floor. 

An alternative is to place a block 

underneath the forehead and hips. 


86

cool down 

Figure 4 pose 

Stretches the inner thigh and gluteus. Lying 

on your back, cross one ankle over opposite 

knee. Interlace your fingers behind the thigh 

and pull your knee towards your chest. An 

alternative is to place one foot on the wall 

and push the opposite knee. 

Happy baby pose 

Stretches the inner thighs and the back. 

Holding on to your feet, bend your knees and 

pull them towards the floor besides your chest. 

An alternative would be to use belts as an 

extension to reach to 

your feet easier. 

Supine spinal twist pose 

Stretches the spine, hips, legs and shoulders. Pulling your knees into 

your chest, release them both towards one side whilst extending 

your left arm to the opposite side and pressing the shoulder down. 

Reclining bound angle pose 

Stretches the inner thighs, groin, and 

knees. Lying down on your back, bring 

the soles of your feet together, allow your 

knees to drop and relax the spine. An 

alternative would be strapping the legs, 

and recline on to a bolster. 

Suzan has been practising yoga for 

14 years, teaching Hatha yoga to 

groups and in private classes. As well 

as being a Thai massage therapist, 

she is also a personal yoga trainer at 

Reebok Sports Club – Canary Wharf. 


87

cool down 

Full Body Cool Down 

Seasoned PT Russ 

Howe breaks down 

how to relax your 

muscles after an 

intense workout 

This is a standard full 

body cool down I 

like to use after a 

tough workout. The 

idea here is to bring your 

heart rate down and give 

your muscles a good stretch, 

reducing the risk of injury and 

improving your flexibility for 

future workouts. 

1. INCLINE TREADMILL LUNGES FOR FIVE 

MINUTES 

Particularly great after a leg workout, but generally useful after any 

training session, incline treadmill lunges are one of my favourite 

ways to bring my muscles down after some heavy weights. 

I like to set the treadmill to it’s highest incline – or as high as you 

are comfortable going – and a speed of 1 mp/h, then lunge up the 

track, alternating legs with each step. The slow speed and the deep 

stretch you can achieve here makes it a very useful yet rarely seen 

alternative to standard cool down exercises. 

2. RECUMBENT BIKE 

FOR FIVE MINUTES 

My main cool down session can 

be done on any cardiovascular 

equipment although my 

outright favourite is the 

recumbent bike. That’s because 

the seated position really 

allows you to focus on bringing 

your heart rate down a little 

better than other options. 

3. STATIC STRETCH 

HOLDS 

While we do dynamic 

stretches before we train, 

post workout is the time 

for static stretches to make 

an appearance. Depending 

upon which muscles you have 

worked, the stretches you 

choose can be a combination 

focusing on the areas you have 

hit or a full body session. Here 

are some easy examples to use 

which will get the job done. 

Set the machine for five 

minutes and start at a 

moderate intensity; your heart 

rate will still be quite high from 

your training session, so over 

the course of the time slowly 

reduce the resistance level 

every 60 seconds. By the time 

you hit your final two minutes 

it should feel like the machine 

is almost ‘too easy’. But that’s 

the point here, it shouldn’t feel 

like hard work. 


88

cool down 

A. PEC STRETCH 

Hold your hands together behind your bum. 

Focus here on pushing your shoulder blades 

together and your chest out, standing proud. 

You’ll know if you’re doing it correctly, as your 

hands will move away from your bum. Hold this 

stretch for 20-30 seconds for maximum results. 

B. DELT STRETCH 

This is the easiest stretch in the book, but many 

people make one simple mistake. Bring your 

shoulder across your body, look in the opposite 

direction and use your other arm to pull your 

outstretched arm into your chest. Hold for 

20-30 seconds on each arm. The ‘trick’ is to 

place your non working arm above or below (not 

on) the elbow. This will give you a much better 

stretch. The good thing about this move is it can 

even be combined with lower body stretches to 

do two at once. Try throwing it together with a 

lunge 

C. LAT STRETCH 

The stretch which can be obtained here is glorious. Get on your knees and reach out as if trying to 

make a letter ‘Y’. Now sit back into the stretch and try to keep your hands as far in front of you as 

possible. Feel your lats stretch out as you do this; hold for 20-30 seconds. 


89

COOL DOWN 

D. QUAD STRETCH 

Use something for balance if you need to. Your goal here is to hold 

your stretching leg so that both knees remain in line with each 

other – don’t let yourself sway forward or backward. Hold for 20-30 

seconds on each leg. 

E. HAMSTRING STRETCH 

This can be done with a towel on the floor 

too, but I prefer the standing version as it 

allows you to control the stretch a little more. 

Keep your working leg outstretched in front 

and keep your heel on the ground, as you 

rest your hands on your non working leg and 

sit back into the stretch. The further you sit 

back, the deeper the stretch goes. Hold for 

20-30 seconds on each leg. 

F. CORE STRETCH 

Known as ‘the angry cat’, this stretch is great for your abs and 

lower back. As most sessions involve these muscle groups, you’ll 

find this one becomes a firm favourite. While on all fours, focus on 

letting your abs sink, creating a dip in your lower back, and hold 

this for 20-30 seconds. Then switch to tucking in your abs and 

arching your back, holding this for another 20-30 seconds. 

Celebrity trainer Russ PTI 

is among the UK’s most 

sought after personal 

trainers, renowned for 

his hard but effective fat 

loss training and his no 

nonsense teaching style. 

Inside the gym, Russ’ 

clients range from models 

and actors to busy 

parents. Find out more at 

www.russhowepti.com 


90 

PT_WORKOUT_COOLDOWN_RUSSHOWE.indd 88 11/12/2015 11:51

cool down 

Fitness Pilates cool down 

Fitness Pilates co-founder Kelly Reed-Banks 

shares the perfect stretches for a relaxation 

and flexibility based cool down 

The cool down in Fitness Pilates can take many different 

formats, some instructors like to do meditation or 

relaxation techniques, some simply just like to stretch 

out and realign the body after the workout, so here I am 

going to share with you some of my favorite cool down moves. 

MERMAID 

I love this move as a hip release and lat stretch, however I do 

understand it’s not great for everyone’s knees. Mermaid can be 

taught as a static stretch or more dynamically, lifting and lowering 

the hips from the floor whilst stretching an arm overhead from 

one side to the other. If this is uncomfortable on the back knee, 

then feel free to perform this with the leg stretched out in front 

rather than bent. 

HIP RELEASE 

Either just push the knee away 

or you can take the hands 

through the supporting leg 

and pull into you, but make 

sure that the leg that is across, 

is pushing against the stretch. 

I personally like to lift the hips 

up and work through the spine, 

vertebrae by vertebrae coming 

up and down into a shoulder 

bridge before changing sides – 

that way the back and hips are 

released at the same time. 

CALF STRETCH 

This stretch is similar to a 

down dog in yoga but instead 

we bend one leg whilst 

straightening the other, feeling 

the length through the leg and 

then alternating. This stretch 

can also be performed with 

both legs straight and turning 

the feet so you have an internal 

and external rotation. If there is 

any discomfort in the wrists or 

shoulders, come down onto the 

elbows or against a wall. When 

you need to rest and recover, sit 

back in shell pose. 


91

cool down 

COBRA STRETCH/SWAN DIVE 

This stretch works really well 

with the calf stretch and shell 

pose. Lift from the chest rather 

than hunching the shoulders 

up to the ears, and participants 

may wish to only come up on 

to the elbows depending on 

their spine mobility. This is 

fantastic for anyone wishing 

to increase the extension 

of their spine through their 

thoracic vertebrae. 

HAMSTRING STRETCH 

A must in every Fitness Pilates 

class! Tight hamstrings can 

play havoc with lower back 

pain and cause other problems 

over the body. This cool 

down exercise is great when 

performed with a band or 

strap around the foot. If you 

are holding the leg, hold either 

above or below the knee, 

not directly behind. For the 

ultimate stretch, turn the foot 

inwards and then outwards, 

keeping the leg up straight and 

feel the difference! 

INNER THIGH/ADDUCTOR STRETCH 

The main thing to be aware of 

here is not to let the 

pelvis twist, keeping the 

supporting hip down. You 

can develop the stretch by 

lengthening the other arm 

and leg. This stretch can be 

performed as a developmental 

stretch, increasing the 

tension and pushing further 

after 10-30 seconds or as 

more of a dynamic release, 

moving the knee in towards 

you and then away in a 

controlled manner. 


92

cool down 

OUTER THIGH/ 

ABDUCTOR RELEASE 

Gently pull the knee over 

with the opposite hand whilst 

the other arm is at shoulder 

height. Only pull to the point 

of mild discomfort and again 

this can be enhanced by 

using a band around the foot. 

Turn your head to look the 

other way and breath deeply 

into the stretch. 

SHELL POSE WITH ARMS 

OVER TO ONE SIDE 

This can be performed any 

time you need to relax and 

recover throughout the class, 

not just in the cool down. Sink 

back into the heels and walk 

the finger tips away along 

the mat, then walk them over 

to the right hand side of the 

room and place the left hand 

on top. Take a couple of deep 

breaths and allow the body to 

go heavy, feeling the stretch 

more through the lats as you 

do this. Then repeat to the left. 

SPINE STRETCH 

This can be performed sitting on a block if the hamstrings and 

lower back are particularly tight or with bent legs. Inhale from a 

seated position and then as you exhale stretch forwards as far as 

you feel comfortable, hold for a couple of natural breaths and then 

repeat. You will feel the release in the hips, inner thighs and back. 

These can be performed in 

any order and you can pick 

and choose the stretches 

you perform depending on 

the muscles used in the main 

class. I always bring my group 

up to standing at the end by 

reversing the roll down move 

to release the spine. For more 

information on the classes I 

teach, please go to 

www.kellyreedfitness.com or 

if you would like information 

on becoming a Fitness Pilates 

instructor please go to 

www.choreographytogo.com 

Kelly is an international 

tutor, assessor and fitness 

presenter, with 14 years’ 

experience in the industry 

both in the UK and 

Australia. Coming from 

a professional dance and 

singing background, find 

out more about Kelly at 

www.kellyreedfitness.com 


93

“Those 

lady’s leggings 

are basically see through... 

does she even know? What if 

she doesn’t know I can see 

her underwear? Should 

I tell her? Or is that 

just weird?” 

“WHY DID I 

RUN TO THE 

GYM!?!? WHY!” 

5 things you 

think in the gym 

when you should 

be exercising... 

“Turned up 

the resistance far 

too early on this hill 

climb – how do I turn it 

down without losing face to 

the lyrca-clad, toned hulk 

of an athlete next to me? 

Check out those leg 

muscles! Argh!” 

“What shall I have for 

dinner? I fancy a proper spag bol, 

but ooh I do have those chicken breasts 

in the fridge too, I could try that new 

quinoa salad recipe. I swear I 

had some kale kicking around, 

maybe I could try making 

those crisp things I 

saw online...” 

“How 

on earth do 

I untangle these 

headphones? 

That knot would 

leave Houdini 

baffled.” 

| PT YEARBOOK 2016 | WWW.PTMAGAZINE.CO.UK 94

yearbook

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