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FIGHTING FIT
Watch our speedy 30-minute upper body workout to get ‘chiselled’ arms and a toned torso in time for summer
Personal trainer Tee Mash demonstrates each exercise in the video above
CHISELLED arms and a toned torso? That's what we all want, right?
Now that the sun is finally out and we're all showing a bit more skin, many of us will be desperate for a last-minute summer confidence boost.
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Well it doesn't take hours upon hours of slogging away in the gym to get strong and trim, according to a personal trainer.
All you need is a solid 30-minute upper body circuit that you repeat once or twice a week, Tee Mash said.
The PT and general manager at Nottingham said: "Do you want chiselled shoulders, back, arms and chest?
"This is the upper body workout to help you get there.
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"We're going to focus on compound movements to maximise your results and keep your heart rate high."
Here, he talks you through each exercise and how many times you need to do it to see results.
Warm up - 1,000m row
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Tee said: "We need to warm the body up first, and for this, we're going to use the rower.
"First, adjust the foot straps so they run across the middle of your feet.
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"Then, set the resistance level for your fitness level and strength.
"With a straight back, grab the handles and drive your legs back.
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"Pull the handles to your midriff and reverse. The movement should be fluid."
Continue doing this until you hit 1,000 metres (this should take about three and a half minutes).
Exercise 1 - pull-ups (4 sets of 8 reps)
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"Moving on to the workout, and first up is the pull-ups," Tee said.
For this, you will need to find a pull-up bar or assisted machine.
"Grip the bar with an overhand grip with your arms shoulder width apart," the fitness expert said.
"Pull yourself up by moving your elbows towards the floor, until your chin is over the bar. Then slowly let yourself back down."
Do six to eight reps, rest for 60 to 90 seconds, then repeat it again four times.
"Top tip - use the assisted machine if you can't do body-weight pull ups," Tee added.
Pull-ups engage a number of muscles, including the lats, biceps, pecs and trapezius.
Exercise 2 - incline bench press (4 sets of 6 reps)
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Next up is the incline barbell bench press.
"Adjust the bench to a 45 degree angle and lie back," Tee said.
"Grip the bar just outside of shoulder width apart.
"Lower it to the middle of your chest and drive it back up while keeping your feet firmly on the ground."
Do four sets of six reps, resting for 60 to 90 seconds between each one.
This will target your chest, shoulders and arms.
Exercise 3 - military press (4 sets of 8 reps)
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"We're now going to tackle your shoulders with a military press," Tee said.
"Stand over the bar with an overhand grip and pull the bar to your collarbone.
"From here, you want to push the bar up over your head, keeping your core braced, and bring it back to your collarbone."
Try to do this eight times, then rest, before doing the same again three more times.
Exercise 4 - superset (4 minutes)
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"To finish off, we're performing a 'superset' - where you do two exercises back to back and then rest after you complete both," Tee said.
"Adjust the seat and chest pad so your arms can fully extend.
"Drive your elbows back while keeping them close to your body, then return to full extension.
"Do 12, and you then want to go straight into press-ups.
"Lie flat on the floor with your hands shoulder width apart and balance on your toes.
"Push yourself up and then lower yourself to the ground until your elbows are at 90 degrees.
"Keep your core nice and tight and repeat 12 times.
"To make this exercise easier, drop to your knees. To make it harder, perform a plyo press-up by pushing yourself up with greater force, so your upper body leaves the floor for a split second."
Continue this cycle for four minutes, and then you're done!
How to work your upper body correctly
James Jordan, expert trainer and assistant general manager at The Gym Group Plymouth Laira Bridge, said:
"The most important factors to consider when training your upper body are technique, range of movement, load, time under tension, and core stabilisation.
"Firstly, technique on any exercise is key, as this reduces your risk of injury and guarantees you work the intended muscles.
"When performing an exercise, you should go through a full range of movement to make sure you activate as many muscle fibres as possible.
"The load (weight) is very important when training your upper body.
"If the load is too light, then the muscle will not need to adapt or grow, but if the load is too heavy, you have a much higher risk of injury, and your range of movement will be compromised.
"Time under tension - this is the amount of time we control the load while performing an exercise, which allows as many muscle fibres as possible to be engaged during each rep.
"If we take a bench press - try a tempo of 3-0-1-0 - three seconds controlling the weight down to the chest, a zero-second pause at the bottom, a one-second to push the bar back up and a zero-second pause at the top.
"Finally core stabilisation. Having a strong core is important for pushing or pulling, because weak or inflexible core muscles can interfere with the proper functioning of your arms.
"Strong core muscles also provide you with balance and stability and help prevent falls and injuries."
"That is your upper body workout," Tee said.
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"Remember to keep the weights challenging, rest for 60 to 90 seconds between every set, keep hydrated."
Also, don't forget to have a good stretch afterwards to reduce your risk of injury.
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1. Knee tucks
Lie on your back and place your hands in a V shape at the bottom of your spine for support.
Lift your legs off the ground and bend them in towards your chest, before extending them out in front of you.
Do four sets of these, with 20 reps in each.
2. Plank side-to-side twist
Get into a plank position, resting on your forearms with your body in a straight line.
Twist from one side to the other, dipping your hips.
Do four sets of 20 reps.
3. Mountain climbers
Start in a plank position, weight resting on your palms and making sure your bum isn't sticking up.
Alternate bringing one knee into your chest and back out again.
You can do these slowly with control, or speed up to a 'running' pace.
Do four sets, 40 seconds each.
4. Toe touches
Lie on your back and extend your legs at a 45 degree angle in front of you.
Extend your arms towards your toes and curl your torso off the floor, engaging your core to do this.
Repeat the movement 20 times. Do four sets in total.
5. Butterfly sit ups
Lie on the floor, bend your knees and place the soles of your feet together so your legs are 'butterflying' out.
Stretch your arms above your head, resting them on the floor, or out in front of your chest.
Sit all the way up, bracing your core, and bring your hands as close to your feet as possible, before curling back into the floor.
Do four sets of 10.
Watch Will demonstrate how to do the exercises here.
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