September is the month of fashion with models hitting the runways of New York, Milan and Paris to show off the latest designer collections. And from the 14th September, it’s our turn as London Fashion Week kicks off.
So why not push your gym routine before the beautiful people descend on the capital?
Fitness First’s Dave Petersen recommends combining the following exercises with a cardio workout three times a week. Make sure you eat a balanced diet which is high in protein and full of fresh fruit and vegetables too!
Barbell deadlift
- Load a barbell with weight that will challenge you for five reps
- Stand with your mid-foot under the barbell with your shins about an inch away from the barbell
- Bend over and grasp the bar – your hands should be just outside thigh-width
- Drop your shins forward to touch the bar (do not move the bar) - your shoulders should be slightly in front of the barbell
- Keep your chest up (this keeps your back tight) and pull the barbell off the floor
- Return to the start position
- You should keep the barbell against your legs through the move.
Barbell roll out
- Load a barbell with 2.5kg plates – always use round plates
- Kneel on a mat with your shoulders directly over a barbell; keep tall & tight
- Roll the bar out in front of you, keeping your arms straight as your hips, torso and arms travel forward. Only go as far as can without arching your back
- Return to the start position by pulling the barbell back toward you
Chin up x 6-8 reps
Every woman should be able to do at least six of these!
Dip x 6-8 reps
- Sit with your back against a bench or chair
- Place your hands either side of the bench and rise up so your bottom is level with the seat
- Gently lower yourself until you almost touch the floor
- Return to the start position by pushing your body up with your arms
Press ups x 8-10 reps
- From the basic plank position, keep your glutes and abdominals tight and aligned
- Lower your whole body to the floor in a controlled movement – do not just let your hips / chest move toward the floor – think of moving as one whole unit
- Return to the start position by pressing your body away from the floor
Split squat x 8-10 reps
- With a weight in each hand, take a step forward into a staggered stance
- In a controlled manner squat down by dropping the back knee down to the floor, allowing the front leg knee & hip to bend
- Return to the start position
- Remember to keep both feet pointing forward throughout the exercise
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