PERSONAL TRAINER
Because fit is the new rich
A BEGINNER’S GUIDE TO 11TH HOUR XMAS ABS
To uncover your abs, first your stomach fat needs stripping away. And to do this, PT Martin Whitelock wants you working as many of your muscle groups as possible in one go, with the Tabata structure of 20 seconds’ all- out effort followed by 10 seconds’ rest. It may be intense, but it’s also low-kit, zero-fuss and takes just 15 minutes – perfect for beginners. Three rounds, three times a week is your fat-burning gift to yourself
01 THE COCKROACH 3 ROUNDS OF 20SEC WORK
Start your workout by crawling forward four paces as fast as possible ( A). To stimulate extra fat loss, quickly stand up and jump in the air ( B). Now turn around, drop back down on all fours and repeat. There is no letting up for your legs, arms and shoulders here. When the 20 seconds are up, rest for 10 seconds, then start round two.
02 SINGLE- LEG BURPEE 3 ROUNDS OF 20SEC WORK
Burpees hurt already, but the greater effort that’s needed to perform them on one leg will further lean you out. In a highplank position, lift one foot slightly off the floor ( A) and jump your grounded leg toward your chest. Hop up in the air, driving your elevated knee to your chest ( B). Repeat on the other leg before taking your rest.
03 THE DANCING CRAB 3 ROUNDS OF 20SEC WORK
On all fours, with your chest facing upwards and hands behind you, straighten your arms and raise your hips, keeping your knees over your heels to adopt a bridge position ( A). Raise your left leg – it’s OK to let your hips drop slightly – and bring your right hand across to touch your left shin ( B). Alternate sides until you’re out of time.
04 DUMBBELL THRUSTER 3 ROUNDS OF 20SEC WORK
Compound moves like these thrusters are great for burning fat as they require your upper and lower body to work together. Squat, holding a dumbbell in each hand to your shoulders ( A). As you drive back up, press the dumbbells directly upwards ( B). That’s one rep. Lower the weights back to the starting position and repeat.
05 HAMMER- CURL LUNGE 3 ROUNDS OF 20SEC WORK
With your feet shoulder-width apart and dumbbells by your sides ( A), lunge forwards with one leg until your front knee is at 90 degrees. As you lunge, curl both weights towards your shoulders ( B). When your back knee touches the ground, push up and repeat on the other leg. That your Xmas sausage rolls will be guilt-free is worth the sweat.
Excess fat now cut, chisel away at your six-pack without ever performing a crunch. Instead, test your core by stabilising your bodyweight on uneven surfaces. Sound hard? You’ll be working with extra weight, too. Interval splits from Workout One remain, but have doubled. That’s 40 seconds’ work and 20 seconds’ rest for six rounds. Complete three times a week to bring winter abs in from the cold
01 PLATE V- UP 6 ROUNDS OF 40SEC WORK
Lie with your back flat on the floor, holding a 5kg weight plate above and behind your head ( A). Gripping the plate overhead engages your abs through a full range of motion. Raise your legs and torso and try to touch the plate to your shins ( B). Lower back down, gently returning the plate to the floor. Shoot for about 12 reps, then rest for 20 seconds.
02 REVERSE MED BALL PLANK 6 ROUNDS OF 40SEC WORK
Start in a kneeling press-up position with a medicine ball by your feet ( A). Move into a high plank, placing your feet on top of the ball ( B). Doing so tasks your abs with steadying your body at an uneven angle. To maintain a straight line without your hips dropping, keep your shoulders over your hands and tense your core. Hold for time.
03 RUSSIAN-TWIST SLAM 6 ROUNDS OF 40SEC WORK
Seated on a decline bench, hold a medicine ball to your chest and lift your torso to 45 degrees. Keeping your back straight and core tight, twist to your right and slam the ball down, catching the rebound ( A). Move the ball across your body, twist to the left and slam again ( B). The constant tension strengthens your obliques. Take your rest, then repeat.
04 HIGH- PLANK CABLE ROW 6 ROUNDS OF 40SEC WORK
In a high-plank position, within arm’s reach of a cable station, grab the pulley handle with your right hand ( A). Keeping your shoulders above your wrists and core engaged, pull the handle towards you while bringing your left leg in, touching your elbow to your knee ( B). Return to the start. Change hands every 5 reps. Remember: hard work gifts rock-solid abs.