Get fit for summer
Top celebrity trainer Simon
Waterson is responsible for getting the likes of James Bond star Daniel Craig, and actors Tom Hiddleston and Rachel Weisz in shape. And he’s put together a brilliant summer fitness plan that will get you toned in seven steps
SQUATS: Stand with your feet shoulder width apart, your toes pointing slightly outwards. Lower yourself down until your knees are at 90 degrees and hold that position for a count of four. Push youself back up through your heels to return to the start position.
LUNGES:
Stand with your feet shoulderwidth apart. Lunge back, dropping your rear leg until your knee kisses the floor. Push upwards, returning to the start position. Swap the legs over, doing the same number of reps on each side.
SIDE STEP: With a resistance band just above your knees, position your feet so they’re shoulderwidth apart then bend your knees slightly. Start with side steps, repeating small squat steps to the right and left, the number of reps dependent on what level you’re exercising at. Maintain the tension in the band.
PUSH UP: Place your hands on the ground shoulder-width apart. If this exercise is new to you, you might find it easier to rest your knees on the ground and cross your ankles behind you. Lower yourself down until your elbows are at 90 degrees. Push up and return to the start position, breathing out on the exertion.
TRICEP DIP: You’ll need a raised surface for tricep dips – a bench or sofa will be fine. You should be almost sitting on your hands, with your knees at 90 degrees and your fingers coming off the edge of the surface, and then lower yourself down until your elbows are 90 degrees.
BICEP CURL TO SHOULDER PRESS: Hold a dumbbell in each hand so they are about six inches away from your legs, palms facing away from the body. Slowly raise the weights to shoulder height. From there, press upward to straighten arms. Bring back down, slowly, to the start position.
PLANK: Lying on your front, place your hands on the ground shoulder-width apart and push upwards, keeping your body in a straight line from the top of the head to the heels. Hold it for as long as you can – you should feel the ab muscles working. If this exercise is new to you and you are finding it difficult, then try resting your knees on the ground initially.
■■The 10-Week Intelligent
Fitness Challenge by Simon
Waterson is out now