Build a better body: a workout to burn fat, banish aches and boost your immune system. Part two

Welcome to the second week of building a better body. Hopefully last week you got two 30-minute sessions in- at a time that suited you.

f you struggled to get the sessions in and your days got away with you, here is a little tip for you: set your alarm 30 minutes earlier twice a week, put your training gear on straight away and train immediately. You will be less likely to leave your training gear on the entire day, especially if you wear shorts. I also don’t have breakfast until I have trained and usually I’m starving, so I have to get the session in, otherwise, no breakfast!

Little tips like this can really work in your day-to-day life to get you focused. After two to three weeks, it starts becoming a habit so you don’t even think about it — that’s the best place to be.

Bodyweight workouts have been repeatedly shown to be very effective in helping to build strength. The best thing about them is that you really have no excuse — once you are present, you have all the tools you need to get a good workout in.

So many people ask if I would recommend strength training over cardio, and yes I would, for a few reasons. Firstly, I prefer strength training — it’s a bigger bang for your buck.

While strength training, I’m working in a circuit style, which will keep my heart rate up at the same time as working all the muscles in the body with the programme that I’ve set out. So what’s not to like?

That does not mean you should give up any type of cardio training like running, walking, or swimming. But what it means is that you can add these in on top of your strength training, to get a really super beneficial workout. But I will never leave out strength training, simply because the benefits are so great.

The most important thing for people is to move, and if you can do this effectively and efficiently while saving time, all the better.

This week, I’m giving you another five exercises. Just like last week, complete 12-15 reps of each exercise, doing all five exercises. Then take a 30-second rest and do a further three to five sets the same way.

Exercise 1: Squat Leg Raise

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Siobhan Byrne – Squat Leg Raise 1

Siobhan Byrne – Squat Leg Raise 1

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Siobhan Byrne – Squat Leg Raise 2

Siobhan Byrne – Squat Leg Raise 2

Start in a squat position with your feet shoulder-width apart and hands on either side of your head. Squat down and back, ensuring your knees are not going forward over your toes. As you are coming up, start putting pressure on one leg more as you raise the opposite leg out to the side. Return to the starting squat position. Repeat using the opposite leg, then alternate.

Exercise 2: Side Lunge Chop

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Siobhan Byrne – Side Lunge Chop 1

Siobhan Byrne – Side Lunge Chop 1

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Siobhan Byrne – Side Lunge Chop 2

Siobhan Byrne – Side Lunge Chop 2

Start by standing in an upright position with your arms raised overhead, hands clasped. Then take a step to one side leaning forward and lowering your torso slightly forward bringing your arms down to the side of the knee like a chop. Push off the outside foot to return to start position then repeat exact same movement on opposite side alternating each side.

Exercise 3: Pike Press

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Siobhan Byrne – Pike Press 1

Siobhan Byrne – Pike Press 1

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Siobhan Byrne – Pike Press 2

Siobhan Byrne – Pike Press 2

Place your feet and hands on the floor with your elbows bent and hips high up in the air. Push up to slowly straighten your arms. Then bend at the elbows, lowering your head back towards the ground.

Exercise 4: Plank Jacks

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Siobhan Byrne – Plank Jacks 1

Siobhan Byrne – Plank Jacks 1

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Siobhan Byrne – Plank Jacks 2

Siobhan Byrne – Plank Jacks 2

Start on your toes and hands, with your arms straight, back flat and feet together. Jump your feet out to the sides without moving your hand position. Immediately jump back to the middle and repeat. Keep your back flat throughout.

Exercise 5: Resting Wide/Close Press up

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Siobhan Byrne – Resting Wide/Close Press Up 1

Siobhan Byrne – Resting Wide/Close Press Up 1

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Siobhan Byrne – Resting Wide/Close Press Up 2

Siobhan Byrne – Resting Wide/Close Press Up 2

Start in a press up position on hands and toes. Drop your body towards the floor slowly, all the way until you are resting on the ground.

Take a moment on the ground and move your hands in closer to the chest so that your elbows are shaving the body. Breathe out as you push up, driving the hips up at the same time as the upper body, back to the start position.

Move the hands out again to the wide press up start position before you begin the next rep. You can start this exercise on the knees if you find it too challenging.

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