So, a lot of my clients want fat loss! Which is where, for an athletic and lean body, intervals are absolutely essential.

Calisthenics is also great for whole body workout and general shape, but sometimes movements from calisthenics can be too difficult and a massive jump from doing push ups and pull ups. Therefore, you need something in between to develop bee strength or at least a different angle. I find, for beginners, weight training can be really useful; especially isolated movements on the bench for beginners to do upper body workouts and really feel their muscles engage and in turn that will help them with the rest of their training.

So, as well as doing sprints and pull ups on assisted machines, I found using dumbbells and doing seared movements highly effective for building muscle. Feeling the muscles and engagement, and easily improving someone’s movement and posture.

Then I added 4 sets of 10 reps of shoulder presses – with a full lockout at the top of the range. Bicep curls to chest height with the shoulders retracted backwards and the chest upright and then, slightly away from the seat bench, single arm tricep extensions on each arm for 4 sets of 10 reps.

I find doing an arms workout for people wanting to lose weight and body fat reapply essential for so many reasons: 

  1. being they are weak in the arms 
  2.  when you gain weight, arms tend to store fat
  3.  they were a great way for people to build confidence in feeling the intensity in these muscles 

Try it out and let me know how you get on!