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The definitive guide to get a summer bod like Sally's

THERE has never been a better time to get fit and healthy and with spring in the air, it's time to get it in your step too.

 

This week is week two of our 12 part series with Sally Fitzgibbons.

Sally will be sharing her training secrets, favourite workouts and healthy recipes to inspire a happier, healthier you.

If you missed out you can catch up on week one's exercises here. 

At the same time you can join our Kick the Kilos competition as we seek out the most active city in Queensland and northern New South Wales.

Fourteen regions will go head-to-head for the top gong of Fittest Town. The aim is to run or walk as many kilometres as you can over 12 weeks, log your scores in our Strava group, and the town that racks up the biggest distance overall and per capita wins.

To join your local team, download Strava on your smartphone and search Kick the Kilos in the clubs section. Find your local newspaper and 'join'.

The competition starts next Saturday, so gather your mates and get your walking shoes ready - let's show the rest of the regions who's boss.

WEEK TWO WORKOUT

UPPER BODY

Boxing punches straight

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 80

 

Stand with your feet at shoulder width apart. Square your body so that one foot is out in front of you and the other in line with your back hip. Your back heel should be slightly lifted with your weight on the balls of your feet to ensure maximum mobility. Maintain a slight bend in your knees. Keep your shoulders, arms and hips relaxed. Engage your core and raise your hands in line with your jaw. One arm punches forward while the other maintains position and switch. That's one rep.

 

Horizontal scissors

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 40

 

Lie on your back on the floor. Lift your legs and arms so they hover slightly off the ground. Exhale to bring your head, neck and shoulder off the ground, engage your core and focus your eyeline on a 45 degree angle. This will avoid placing any strain on your neck. Hold this position alternating one leg over the top of the other.

 

Bicycle crunches

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 30

 

Start lying on the floor with your feet anchored and your hands behind your head. Engage your core by pulling your belly to your spine. Exhale and as you lift rotate your right elbow towards your left knee, rotate back to the centre and repeat on the other side. That's one rep.

LOWER BODY

Athlete skip

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 20

 

Start in a standing position. Stepping forward bring one knee up towards your chest, motion your opposite arm to leg as you would if you were running. Repeat in a skipping/running motion.

 

Burpees

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 10

 

Start by standing with your feet together. Bend your knees, place your hands on the ground, jump your feet out maintaining a flat back and strong core, lower your body to the ground, push back up, jump your feet back in toward your chest and jump up landing softly. Repeat.

Floor Cobra

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

REPS: 30 secs

 

Start by lying on your stomach. Bring your arms to lie by your side, creating a narrow v shape. Exhale and lift your chest and arms off the ground, keep your head and spine neutral. Hold.

 

FULL BODY

HOW TO SUPER SET: For each set, alternate between exercise 1 and 2 through the pyramid time blocks. So for example, for set 1, complete 15 seconds of skipping then 15 seconds of bench dips. Then 30 seconds of skipping, and 30 seconds of bench dips. Then 45 seconds, and so forth.

 

Skipping 15, 30, 45, 60, 45, 30, 15

 

Bench dips 15, 30, 45, 60, 45, 30, 15

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

Place the palms of your hands on the edge of the bench. Position your body so your hips are in line with your shoulders and your legs are out straight, diagonal to your body. Slowly lower your body, hinge at the elbows, hover just above the ground. Pinch your shoulder blades together and squeeze your elbows in toward each other as you exhale to push back up.

 

Skipping 15, 30, 45, 60, 45, 30, 15

 

4pt lunge 15, 30, 45, 60, 45, 30, 15

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

Start in a standing position. Engage your core, step your right foot forward in a slight right diagonal direction, lower into a lunge position, rise and step back to the centre. Repeat four times while slightly rotating further round to the left every time.

Skipping 15, 30, 45, 60, 45, 30, 15

 

Crunches with bent legs 15, 30, 45, 60, 45, 30, 15

 

Week 2, Train Like Sally Workout, for Weekend magazine use only.
Week 2, Train Like Sally Workout, for Weekend magazine use only.

 

Start lying on the floor with your feet in a table top position, crossing one foot over the other and your arms across your chest. Engage your core by pulling your belly button to your spine. Exhale and lift up until your eyes are in line with your knees. Lower slowly back down and repeat.

HYDRATION is key. Aim to drink three litres of water every day. Using a one-litre drink bottle and refilling it three times I find is the easiest way to monitor how much I have drunk.

There are so many variables when it comes to hydration that make it hard to provide a guideline that fits every individual. Start with the equation 40mL/kg/day (for adults, children can aim for 1.5L a day).

Exercise, coffee, air-conditioned offices, hot weather and many other variables increase our hydration needs so there is no hard and fast rule.

The easiest way to check is how often you are using the bathroom - five times a day is a sign you are well hydrated. Keeping my water bottle at arm's reach means it's always my first port of call. If you're used to drinking flavoured drinks, try infusing your water with a slice of lemon, cucumber, a sprig of mint or some chopped fruit such as strawberries.

Coconut water is a tasty option either on its own or blended with berries, banana and a little vanilla essence to form a delicious smoothie that will not only keep you hydrated but restore any lost electrolytes and satisfy your sugar cravings.

 

Berry Smoothie

 

Sally's berry smoothie recipe is a great thirst quencher.
Sally's berry smoothie recipe is a great thirst quencher. CONTRIBUTED

 

INGREDIENTS:

2 cups mixed frozen berries

1 banana

330ml coconut water

A few drops of vanilla essence

 

METHOD: Blend the ingredients together, drink immediately or add some ice cubes to a travel mug if you're on the move.

Sally's new fitness app, Train Like Sally, launches this summer. For more information, check out trainlikesally.com or follow her on Facebook or Instagram.