DAY: 1 ARMS and ABS
REPEAT THIS WORKOUT 3 TIMES
INCHWORMS 60 seconds
Walk your arms out into plank position
Hold for a few seconds and then walk your hands back to your feet, stand up squeezing your butt cheeks at the top and then REPEAT. Try and keep your legs nice and straight as you walk back towards your feet
HIGH PLANK TO LOW PLANK (WALKING PLANK) 60 secs
Start in High plank position on your hands and toes. Make sure your back is flat, abs drawn in and your hands are under your shoulders
Come down onto your right forearm and then your left forearm nice and slowly
Walk back up onto your right hand and then onto your left hand, repeat as many times as you can for 60 seconds without dropping to your knees
BURPEES
Time to get your heart rate up! From your high plank position jump your feet towards your chest
Land with your feet flat and then jump up towards the ceiling extending your arms overhead
Land in a low squat and lean forward to place your hands on the floor
Once your hands are flat jump both feet backwards at the same time. You can stagger your feet if this is too difficult
Repeat as many as you can in 60 seconds
RIGHT AND LEFT SIDE PLANK WITH REACH UNDER
Come onto your side with your weight on your right elbow and your legs stacked on top of each other
Raise your hips off the floor keeping your elbow under your shoulder and try to get both your legs off the floor
It helps to imagine a piece of string pulling your left hip up towards the ceiling
Raise your Left arm up in the air above your left shoulder, keep your head, shoulder, hip and ankles in a straight line
Once stable reach under your waist with your left arm keeping your hips off the floor, reach as far as you can without losing balance
Repeat for 30 seconds on the R and 30 seconds on the L
TRICEP PUSH UPS
Come into push up position on your hands and knees, to make it more difficult you can come onto your toes
Bring your hands in and create a triangle with your forefingers and thumbs
Start with your arms straight and then dip your chest down keeping your arms narrow to your body
If you think about your arms travelling down the length of your body you will really focus on the back of your arms
Return to start position
As many as you can in 60 seconds
ENDURANCE RUN DAY
Take yourself out for a 20 minute run at a steady pace. Keep the heart rate elevated but it shouldn't feel exhausting.
DAY 2: BUTT and LEGS
REPEAT THIS WORKOUT 3 TIMES
SQUATS
Start with feet slightly wider than hip width apart
Sit your bum backwards as if sitting in a chair keeping the weight in the heels
Make sure to keep your chest up, abs engaged and your weight backwards
Try and get your thighs parallel to the ground
Return to start position
SQUAT ROUND THE WORLDS
Taking the last move to the next level and increasing the calorie burn, using the same technique as the squat
Squat down but this time give a double bounce at your lowest point
Jump both feet up at the same time and as you jump turn your whole body 90 degrees to the right
Land lightly in your squat position and again double bounce at your lowest point
Repeat until you have gone the whole way around the word and are back facing the direction you started
Go for 30 seconds clockwise and 30 seconds anti clockwise (So you don't get dizzy)
SIDE LUNGE R AND L
Start with your feet parallel and hip width apart
Take a large but comfortable step to the left turning your foot out slightly
Sit back with your bum and transfer most of your weight onto your left foot
Bend your left knee until your left thigh is parallel to the ground and straighten out your right leg
Make sure your left knee doesn't go over your left toe and that your chest stays high
Step back to the start position
Repeat for 30 seconds on the R and 30 seconds on the L
DONKEY KICK
Come onto all fours on your hands and knees, to make it more difficult you can come onto your toes into plank position
Bring your right knee into your chest and then kick your leg back straight behind you pushing your heel up to the ceiling
Make sure to keep your hips parallel to the floor and to not let them rotate
Repeat for 60 seconds on the R and 60 seconds on the left
SQUAT THRUSTS
On your hands and toes in a plank position, making sure the hands are under your shoulders and your back is flat
Jump both feet in at the same time, tucking your knees in towards your chest keeping your hips low
Jump both feet backwards at the same time and land with them as wide as you can
Repeat as many as you can in 60 seconds and feel the BURN!
HILL RUNS
Try and find yourself the steepest hill you can find
Run as fast you can up it and walk back down as your recovery
Getting your heart rate up and down will get you fitter faster and give you optimum results. Hills are also awesome for your legs and are a big fat blaster.
DAY 3 REST DAY
Today is a well earned rest day! That doesn't mean you need to stop moving. Take yourself for a gentle walk to stretch out those tired legs and make sure you stretch
DAY 4 CHEST, BACK AND ABS
REPEAT THIS WORKOUT 3 TIMES
PUSH UPS/DECLINE PUSH UPS
Come into high plank position on your hands and toes
Bring your arms slightly wider but in line with your shoulders
Dip your chest towards the floor bending your elbows, get as low as you can keeping your back flat
To make it easier you can come onto your knees
A variation of this move is to put your feet up on a raised platform such as a low stool or sofa
SUPERMAN RAISES
Lie on your front with your arms and legs extended
Try and raise your arms and your legs off the floor and out in front of you
Your chest and the tops of your thighs should come off the floor
Hold at the top for a couple of seconds and then come back down to the floor slowly
REPEAT for 60 SECONDS
ONE ARMED WALL PRESS
Facing a wall with your feet parallel extend your right arm out straight so your palm is flat against the wall
Cross your other arm over your chest
Push your right arm against the wall as hard as you can you should be able to feel your chest working with your arm that is crossed over
To make it harder you can bend your elbow and dip your chest closer towards the wall
Make sure to keep your core engaged and your back flat
REPEAT for 60 seconds on the Right arm and 60 seconds on the Left arm
MOUNTAIN CLIMBERS
On your hands and toes in plank position make sure the hands are under your shoulders and your core is engaged and your back is flat
Draw your right knee in slowly towards your chest, return to plank
Draw your left knee in slowly towards your chest, return to plank
Go slowly for 30 seconds and then as fast as you can for 30 seconds
SPEED INTERVALS
Intersperse 30 second fast sprints with 30 second jogs on your 20 minute run
DAY 5 HARDCORE ABS
REPEAT THIS WORKOUT 3 TIMES
CRUNCH TO KNEES
Lie on your back with your knees in table top position and your hands behind your ears
Crunch your shoulders off the floor keeping your chin off your chest
Try and get your elbows as close to your knees as you can making sure to keep your knees stay in table top
REPEAT for 60 seconds
LEG RAISE
Lie on your back with your arms by your sides and your legs outstretched
Keeping your ankles together raise your legs off the floor at the same time until they are straight in the air with your feet above your hips
As slowly as you can bring your feet back towards the ground until your feet are about an inch off the floor
The slower you go the more effective and challenging these will be!
REPEAT for 60 seconds
JACKKNIVES
This is a progression from the leg raise
Ideally find yourself a low surface such as a bench or if that is not possible you can do them on the floor
Lie on your back and extend your arms behind your head and your legs straight out in front of you
Keeping your arms and legs straight crunch your shoulders up and lift your legs at the same time
Bring your legs straight up over your hips and reach both your hands towards your ankles lifting your shoulders off the floor and keeping your chin off your chest
Bring your arms and legs back down straight and slowly so that they are about an inch above the floor
REPEAT for 60 seconds
BICYCLE CRUNCHES
Lie on your back with your legs outstretched and your hands behind your ears
Lift your right shoulder off the floor and at the same time bring your left knee into your chest, try and touch your right elbow to your left knee
Return your shoulder to the floor and extend your left leg back out
Lift your left shoulder off the floor and at the same time brings your right knee into your chest, try and touch your left elbow to your right knee
Return your shoulder to the floor and extend your right leg back out
Start slowly and then pick up the pace so you are switching your legs and shoulders at the same time. You legs should look like they are cycling a bike!
30 seconds SLOWLY, 30 seconds as fast as you can go!
Take yourself for a light to moderate jog for 30 to 45 minutes to loosen up your legs
DAY 6 REST DAY
Lots of rest, stretching and hydration to prepare for FULL BODY FRIDAY!
DAY 7 FULL BODY
HIGH KNEES/ARMS OVERHEAD
Extend your arms over your head
Jog on the spot with your arms extended
Start to pick your knees up
Try and get them up to hip height with your toes pointing downwards
60 seconds
LUNGE AND TWIST
Cross your arms over your chest
Step forward with Right leg into a lunge position making sure the right knee does not go over the right foot
As you step rotate though the core to the right side being careful not to twist the knees
Step back to starting position returning the torso to centre
Repeat as many as you can for 60 seconds leading with the Right leg and then 60 seconds leading with the Left leg
CRAB WALK WITH PUNCHES
Get into sumo squat position with your knees and toes turned out to 45 degrees
Sit back into the squat like you are sitting in a chair keeping the chest up and abs engaged
Staying in the squat walk one leg forward at a time, try and keep as low as you can
As you take a step lunch alternate arms across your body
Walk forward for 10 steps and back for 10 steps as many times as you can in 60 seconds
STANDING SIDE CRUNCH
Stand with feet slightly wider than hip width
Raise arms in the air
Rotate your right knee out as far to the side as is comfortable
As you raise and rotate knee out crunch your right elbow to touch the knee
Return to start position and repeat on the other side
Work both sides for 60 seconds
JUMP LUNGES
Start standing tall with your feet staggered, one in front of the other
Keep your core engaged push off the floor with your feet as high as you can go
Mid air switch your feet over and land in a basic lunge position with one leg in front of the other and your back knee bent towards the ground
Repeat the jump switching legs each time
Make sure to keep your back knee underneath your body and try to keep your front knee bent to 90 degrees to prevent injury
Repeat for 60 seconds
Your run for today is a mile challenge. See how quickly you can run a mile. This is a good marker to see how your fitness is progressing.
CONGRATULATIONS YOUR 7 DAY BARRY'S BLITZ IS DONE! You're well on your way to Kelly Brook's dream body!
For more info on Barrys see barrysbootcamp.com
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