Get Ready for Summer!

Summer is here (although you wouldn’t think it looking outside the window today!) and gyms across Perthshire are filled with people looking to lose a few pounds to fit into their beach wear. Luckily, the fantastic team at Live Active has come up with a great 10 week fitness programme that’s simple to follow, and is guaranteed to have you in tip top shape just in time for that holiday you’ve got booked!

The full plan is laid out below – so what are you waiting for? Get yourself down to one of Live Active’s many gyms and classes across Perthshire and get ready for your holiday!

LIVE ACTIVE 10 WEEK PLAN

Complete workouts A & B at least once per week. Exercise 1 is the easier option for beginners and Exercise 2 is more advanced.

Workout A: All exercises 3 sets of 10-12 reps

Exercise 1:

Bodyweight squats or leg press

Press ups

Seated row

Tricep dips

Plank (30 seconds)

Treadmill – walk for one minute, jog for 30 seconds (repeat for 20 minutes)

Exercise 2:

Back squat

Dumbbell chest press

Bent over row

Tricep push ups

Mountain climbers

Treadmill – walk for 30 seconds, jog for 30 seconds, sprint for 30 seconds (repeat for 20 minutes)

Progression weeks 3 & 7: In these weeks, do 8-10 reps but with increased weight. For the treadmill, increase the resistance.

Workout B: All exercises 3 sets of 10-12 reps

Exercise 1:

Lateral pull down

Bicep curl

Shoulder press machine

Walking lunges

Russian twists

Rowing machine – try as many rows as possible in 15 minutes

Exercise 2:

Pull ups

Bicep curl

Dumbbell press

Plyometric jumping lunges

Twists with medicine ball

Rowing machine – try as many rows as possible in 15 minutes

Progression weeks 3 & 7: In these weeks, do 8-10 reps but with increased weight. For the rowing machine, increase the resistance during these weeks.

If you’ve still got something left in the tank after all that, why not round off your gym session with a workout finisher? Complete burpees, shuffle press ups, skaters or squat thrusts four times, with twenty seconds of work and ten seconds of rest!

In addition to the training programme, the team at Live Active recommends attending at least one fitness class a week. Some of the classes on offer include: Body Pump, Circuits, Metafit, Total Body Workout, PIYO, Kettlebells, Body Attack, Spinning, Body Combat, Boxerfit and Aerobics.

Just in case you are unsure about any of the exercises mentioned in the programme, we’ve included a video below which gives you all the instructions you need. Alternatively, you can ask one of the friendly staff members at one of Live Active’s gyms, who will be more than happy to give you advice!

 SUMMER HIIT WORKOUT

For more information, check out Live Active's directory listing here >>>.