They say that you can’t spot reduce and I’m not sure I totally agree. If a lady is looking to slim Im not agreement in the school of thought that supersets for fat loss to keep muscle and slim down is the best model, its a great model for fitness models but for girls in my area, Sw1, Westminster, Chelsea and Sloane Square, Belgravia and Mayfair, posh areas where women like to look elegant and graceful these women do not tend to want to keep lots of muscle and lose fat, so my idea is that you use strength training, with cardio, intervals sprints and core and leave the bodybuilding and fitness model template out as I really don’t believe this is is what they are looking for and I believe in these areas this is the same case for the men too. To sum it up I believe lots of barbell curls wouldn’t be the right type of workout for these ladies and gentlemen. Usually its the stomach they want to flatten and tighten and curls simply won’t do it whilst crunches and intervals just may.

These people are intelligent, cultured and social so they tend to like the wow factor walk in presence, so healthy spines, heathy mindset and wow factor presence in social settings is exactly what they need.

So here are my ideas on workouts I would give them. Again primarily in a diet sense predominate foods will be lean meats and lots of vegetables with water.

We will make this a four day workout. A lot of these type of clientele have weak lower backs and hips from work and lifestyle. Also in this workout there is minimal rest time to do a lot and to be in the fat burning process. They are bunched together in two in pairs to create supersets, and really we want to aim to have as little as 10-25 seconds rest.

Day 1

hex bar deadlifts x 4 x 8 reps
box squats x4 x 12 reps

Abductor machine x 4 x 15 reps
lateral lunges x4 x 12 reps

lunges x2 x 10 reps
single leg box squats x2 x 7 reps

hyperextensions x3 x 12 reps
aleknas x3 x 15 reps

run at comfortable pace for 3 minutes

Day 2

bent over row x 3 x 7 reps
barbell deadlifts x 3 x 5 rep max

back squats x 4 x 2 reps max
hyperextensions x 4 x 12 reps

sit ups x4 x 20 reps
leg raises x4 x 20 reps

russian twists x 4 x 20 reps

interval training 30 secs rest 30 secs fast for 7 minutes

Day 3

decline dumbbell skullcrushers x 4 sets x 9 reps
inchworms x 4 sets x 12 reps

side plank hip raises x 4sets x 15 reps
back extensions x 4 sets x 12 reps

dumbbell front squats with a push press x 3 sets x 6 rep max
lying leg curls x 3 sets x 8 reps

leg raises using from a box x 4 sets x 30 reps

cross trainer in reverse for 7 minutes

Day 4

run for 5 minutes at comfortable pace

leg raises x 4 sets 25 reps
sit ups x 4 sets x 15 reps

aleknas x 4 sets x 15 reps
barbell rollouts x 4 sets x 6 reps strict

russian twists x 4 sets x 30 reps
cycle sprints x 4 sets x 20 secs on

cross trainer in reverse x 3
back extensions x 3 x 10 reps

deadlifts x 3 x x 2 rep max
reverse flyes x 3 x 12 reps