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SUMMER WARDROBE WORKOUT

Get the most out of the season’s trends with this easy routine to tone up

We show you how to sculpt shoulders like Jourdan, a back like Margot and abs like Miranda

WE ARE in the middle of a heatwave – so it is finally time to dig out those summer staples.

The style stakes have been upped this summer, with Bardot tops, backless dresses and bralettes giving girls ample opportunity to show off their summer skin.

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To get the most out of the latest looks, British Military Fitness expert TOM FREARSON has designed a summer workout to tone up the back, abs and shoulders .

Here, S2’s LYNSEY CLARKE teams up with Tom to show you how to tone up with an easy thrice-weekly routine.

Shoulders like Jourdan Dunn

Cold-smoulder ... Jourdan rocks one of summer's hottest trends
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Cold-smoulder ... Jourdan rocks one of summer's hottest trendsCredit: Rex Features

ONE of the hottest trends of 2016, which will go into autumn, is bearing the shoulders – from Sixties-inspired Bardot tops to cold-shoulder shirts. Follow Tom’s tips and you could look effortlessly chic like Brit model Jourdan Dunn, 25:

Start your press-up in the plank position
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Start your press-up in the plank positionCredit: News Group Newspapers Ltd

PRESS-UP

1. Get into a plank position, with hands on the ground, directly under the shoulders.

2. Brace core, engage glutes and hamstrings so that your body is straight.

3. Draw shoulder blades back and down, keep elbows tucked in and lower body to the ground.

4. Keep core engaged and push back to starting position.

The pike press-up starts with your hands in a wide diamond and your fingers pointing to each other
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The pike press-up starts with your hands in a wide diamond and your fingers pointing to each otherCredit: News Group Newspapers Ltd

PIKE PRESS-UP

1. Start as above but with your hands in a wide diamond and fingers pointing to each other. For an easier version put knees on the floor.

2. Bend at waist, lifting hips and coming on to toes so body forms an upside-down V.

3. Bend elbows to lower head to hands, push back up. Repeat.

Back like Margot Robbie

Sexy back ... Margot must do lots of dorsal raises
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Sexy back ... Margot must do lots of dorsal raisesCredit: Getty Images - WireImage

THE backless dress is back as actress Margot Robbie demonstrated at the premiere of her new film, The Legend of Tarzan. For a strong, toned back, follow Tom’s tips:

Lie face down with your hands at your temples, then breathe in and raise your chest off the ground
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Lie face down with your hands at your temples, then breathe in and raise your chest off the groundCredit: News Group Newspapers Ltd

DORSAL RAISES

1. Lie face down with hands at the temples.

2. Breathe in and raise chest off the ground.

3. Hold briefly and then slowly lower to the ground.

Keeping arms a few inches off the ground, move arms in a semi-circle until they are straight out overhead
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Keeping arms a few inches off the ground, move arms in a semi-circle until they are straight out overheadCredit: News Group Newspapers Ltd

REVERSE SNOW ANGELS

1. Lie face down with arms relaxed by your side.

2. Keeping arms a few inches off the ground, move arms in a semi-circle until they are straight out overhead.

3. Return hands to the side, keeping arms straight and shoulders in the socket.

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Abs like Miranda Kerr

Ab-solute stunner ... Miranda is definitely cut out for the modelling business
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Ab-solute stunner ... Miranda is definitely cut out for the modelling businessCredit: Getty Images

DARE to bare your stomach in a flirty crop top or cut-out dress like Australian model Miranda Kerr after shaping up with Tom’s stomach exercises:

You too can be a crop-top model with the classic crunch
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You too can be a crop-top model with the classic crunchCredit: News Group Newspapers Ltd

CLASSIC CRUNCH

1. Lie on back, hands by ears, and raise legs to form right angles at hip and knee.

2. Slowly raise shoulders off the floor by contracting stomach muscles, keep eyes focused ahead and neck in line with spine.

3. Move back toward the floor and repeat.

Engage abs with both legs straight then raise legs until they are at a 90-degree angle
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Engage abs with both legs straight then raise legs until they are at a 90-degree angleCredit: News Group Newspapers Ltd

LEG RAISE

1. Lie on back with shoulders pressed towards the ground and arms by your side. Tuck hands under small of back if comfier.

2. Engage abs with both legs straight then raise legs until they are at a 90-degree angle.

3. Keeping abs engaged, lower both legs until they hover just a few centimetres off the ground before raising back up.

All set for a toned torso

TOM says: “To get the most out of these exercises, you need to combine them in a plan that will ensure the maximum toning of target areas and optimal fat burn.

“Try this 25- to 30-minute workout three to five times a week and you will see the results. Beginners should start with the lower set and rep scheme and progress each week.”

Try Tom's 25- to 30-minute workout three to five times a week
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Try Tom's 25- to 30-minute workout three to five times a weekCredit: News Group Newspapers Ltd

CIRCUIT ONE

Press-ups – 15-20 reps

Classic crunches – 15-20 reps

Reverse snow angels – 15-20 reps. Perform each exercise one after another, without rest.

After one circuit rest for one minute. Then repeat three to five times.

Then sprint, row or cycle as hard as you can for 30 seconds, then rest for 30 seconds. Repeat five times then do circuit two.

Each stretch should be held for 30 seconds
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Each stretch should be held for 30 secondsCredit: News Group Newspapers Ltd

CIRCUIT TWO

Pike press ups – 15-20 reps

Leg raises – 15-20 reps

Dorsal raises – 15-20 reps

As before, perform each exercise one after another without rest. After one circuit rest for one minute. Repeat three to five times. Sprint, row or cycle as hard as you can for 30 seconds, then rest for 30 seconds. Repeat five times.

Remember to cool down with static stretches for each muscle group. Each stretch should be held for 30 seconds.

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