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Fitness Model Workout Week

This fitness model workout week is designed to give you a full body workout designed to develop sexy curves and that fitness model physique!

Chair Dips

Tricep dips are an excellent fitness model workout, designed to workout your triceps with little to no equipment.
1. Find a platform, chair, bench, etc. and stand with your back to it.
2. Place your palms on the platform, slightly closer than shoulder width. Have your fingers over the edge of the platform to make gripping it easier.
3. Extend your legs in front of you whilst keeping your hips close to the platform.
4. Lower your body slowly until your elbows are at 90 degrees.
5. Tense your triceps, slowly straightening your arms to lift your body back up. This is one rep.

Side Plank

This is a great plank variation to work your obliques (“side abs”) more.
1. Lie on your side and place your lower forearm on the ground. Make sure your elbow is below your shoulder.
2. Either; stack your feet on top of each other, scissor them so both feet are on the ground, or place your lower knee on the ground (to make it easier).
3. Lift your hips up to get into the side plank position and brace your core muscles. Keep your spine and neck in a neutral position.
4. Hold for as long as you can! Try to continue to hold this for longer to improve your core strength and to bring those abs out!
5. Repeat on your other side.

Crunches

The crunch is a great base ab exercise for our fitness model workout.
1. Lie flat on your back.
2. Place your hands at the side of your head or flat beside you. Don’t pull on your head or neck.
3. Tense your abs to bring your torso off the floor, whilst at the same time using your abs to raise your legs into the air to complete the crunch.
4. Hold for 2-3 seconds before returning to a flat initial position. One crunch is one rep.

Hip Thruster

1. Sit on the ground with your knees bent, feet flat on the floor and your hands behind you, with your palms pressed to the floor.
2. Using your palms and heels for support, squeeze your glutes to raise your hips off the floor until your torso is horizontal. Squeeze for 2-3 seconds at the top.
3. Slowly lower your hips back down. This is one rep.

Push Ups

Push-ups are a bodyweight staple exercise. They are great for working your chest and triceps.
1. Place your hands shoulder width apart on the floor, making sure your hands are directly below your shoulders.
2. Straighten your back and legs, standing on the balls of your feet.
3. Slowly lower yourself down, bending your arms until your one or two inches above the ground. Make sure not to flare your elbows out too much. At most your elbows should be out at a 45 degree angle to your body.
4. Tense your chest and triceps, pushing yourself back up. This is one rep.

Variation: Triangle Push Ups – Place your hands together, making a triangle shape with your index fingers and thumbs to this fitness model workout move.

Squats

Squats are a key exercise for working your whole body, so getting the basics right is important for developing those curves!
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
2. Squeeze your leg and core muscles as you lower your body downwards, putting your hands out infront of you for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
3. Continue to squeeze your leg and core muscles as you raise yourself up again. This is one rep.

Squat Jumps

This is a great power variation of the squat. You still lower yourself down slowly, but explode upwards from the bottom of the squat. As you land, try to slow your momentum so you’re working your muscles on the way down as well.

Lunges

Lunges are an excellent lower body fitness model workout move, and will give you rapid results.
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step forward with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
3. Push back off of your front foot and raise up to your initial position. This is one rep.
4. Repeat with the other leg. Weighted Lunges

Reverse Lunge

A great variation on the forward lunge that will help hit additional small muscle groups.
This is performed in a very similar way to a standard lunge.
1. Stand with your feet hip width apart. Place your hands on your hips.
2. Step backwards with one leg, lowering down on the other until your knee touches (or almost touches) the floor. Your front foot should be directly below your knee.
3. Push back off of your back foot and raise up to your initial position. This is one rep.
4. Repeat with the other leg.

Hip Bridge

An essential fitness model workout move to grow big glutes!
1. Lie flat on your back with your arms at your side.
2. Bend your knees and place your heels on the floor.
3. Squeeze your glutes to lift your hips off the ground until your knees, hips and shoulders are all aligned. Hold for 2-3 seconds at the top.
4. Slowly release back down until your hips are on the floor. This is one rep.

Wall Sits

The wall sit is a great way to strengthen your legs muscles, concentrating the exercise on your quads and glutes.
1. Stand with your feet hip-width apart, or slightly wider, with your toes slightly pointing outwards. You back should be towards a wall. Make sure your spine is in a straight, neutral position.
2. Your feet should be placed a foot or two in front of a wall (so that at the bottom of your squat, your knees are directly above your feet).
3. Lean backwards against the wall. Squeeze your leg and core muscles as you lower your body downwards. Lower yourself until your thighs are horizontal to the floor. Hold for time.

Donkey Kicks

1. Start on your hands and knees. Have your hands directly below your shoulders.
2. Squeeze your glute, kicking one leg backwards towards the sky with your knee bent, squeezing at the top for 2-3 seconds.
3. Slowly return the leg until you’re on both knees. This is one rep.
4. Repeat for the other leg.

Supermans

This is a great variation on the high plank that also engages your legs and arms. A true fitness model workout move!
1. Start in a high plank position.
2. Squeeze your core, raising one arm up in front of you, and squeeze your glute to raise your opposite leg up behind you. Hold for 2-3 seconds.
3. Return your leg and arm back down to a high plank position. This is one rep.
4. Repeat on the other side.

Jumping Jacks

Simple cardio exercise great for getting your heart rate up. Sometimes known as star jumps!
1. Start standing up straight, with your hands and feet by your sides.
2. Jump into the air, moving your hands out straight to your sides and separating your feet putting you into a star position in the air. Land with your feet apart and your arms straight out to your sides.
3. Jump again, reversing the motion, moving your arms back in to your sides and your feet together. This is one rep.

Side Lunge

1. Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
2. Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
3. Push back off your bent leg, returning to a standing position. This is one rep.
4. Repeat on the other side.

Standing Calf Raises

Calves are worked out in many leg exercises, but here is something just for them!
1. Stand with your feet hip width apart and your feet flat on the ground, or with the ball of your feet slightly elevated on a platform.
2. Tense your calves, slowly raising up to the balls of your feet. Hold for 2-3 seconds.
3. Slowly lower back down until your heels touch the floor. This is one rep.

Burpees

Burpees are a tried and tested killer endurance combo.
1. Stand standing in a neutral position.
2. Squat downwards, placing your hands on the ground, shoulder width apart.
3. Shoot your legs backwards into a high plank position.
4. (Optional) perform a pushup from the high plank position.
5. Squat upwards explosively, jumping into the air with your hands above your head.
6. Land with soft knees to avoid injury. This is one rep.