Health News Your dream body in 5 moves

The sudden onset of the hot summer heat wave has sent most of us stripping into lighter wear, and to the dismay of some of us, putting our cuddly winter layers on show for the world to see.

Lucky for you, Ellena Tsatsos, personal trainer and Australian and International Figure Champion has provided a full body workout to help get you back into shape.

“It has been found through scientific research that resistance training elevates your metabolism for several hours after the completion of the workout, which translates to a longer fat burning cycle,” says Ellena.

Exercises are suitable for both guys and girls. Use lighter weights if you are looking to tone up, or heavier resistance if you would like to gain muscle.

The Program

Perform the routine 3-4 times a week on alternate days.

1.     Dips: Muscles used: Triceps, Chest, Shoulders.

2-4 Sets of 8-12 Reps. Position your hands shoulder width apart on a secured bench. Move your feet out as far out in front of you as possible. Straighten out your arms and keep a little bend in your elbows in order to always keep tension on your triceps and off your elbow joints.

Slowly lower your upper body down towards the floor and keep your elbows tucked into your sides. Once you reach the bottom of the movement, slowly press off with your hands and push yourself back up to the starting position with your triceps.

Variation: Bend knee’s and repeat the above.

2.    Squat: Muscles used: Lower Body including Glutes, Hamstrings and Quads.

2-4 Sets of 8-12 Reps. Position your feet roughly shoulder width apart and toes pointing slightly out.

Keep your arms crossed over you chest and slowly bend your knees and hips, lowering the body. The deeper the squat the better training effect.

Push up from your heels and return to upright position.

Turn it up a notch:

•Women: Place a 5kg Barbell behind your neck or place a 5kg dumbbell in each hand.

•Men: Place a 10kg Barbell behind the neck or hold a 10kg dumbbell in each hand.

3. V-sit abdominals Muscles used: Abdominals.

2-4 Sets of 8-12 Reps. Begin in a seated position, contract your abdominal muscles and core, and lift your legs up to a 45-degree angle.

Reach your arms straight forward or reach up toward your shins as you are able. Maintain good core posture and a strong spine. Hold this “V” position for several seconds to begin.

As you get stronger, hold the position longer. Return to your starting position slowly. Just before you reach the floor, stop and hold.

Variation: Hold a 5kg Fit ball.

4.     Pyramid Push Ups: Muscles Used: Chest, Triceps, Core.

2-4 Sets of 8-12 Reps. While in a normal push-up position, bring your hands together and make a diamond with your thumbs and index fingers.

Tuck your belly button into spine and keep your back straight. Slowly bend your elbows, lowering your chest towards the floor, from this position push your body back up while maintaining a straight back.

By bringing your hands together, you place more emphasis on the triceps to complete the exercise.

5.     Lunges: Muscles used: Lower body including glutes, hamstrings and quads.

2-4 Sets of 8-12 reps per leg. Stand with your legs together and take a step forward with your left foot.

Keep your right foot on the floor and lower your body down so your right knee almost touches the floor.

Push up from your left heel and step back into starting position. Repeat on the right leg.

Variation: Hold a dumbbell in each hand.