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May 14, 2012, 6:21 am -- /EPR NETWORK/ -- Blitz your way to a perfect beach body. The clocks have gone forward, spring has sprung and it feels as though summer is well and truly on its way. However, for women (and men) up and down the country those first rays of summer sunshine are joined by a familiar sense of trepidation; the dread of swimwear, specifically the bikini, and baring all (including those lumps and bumps) on the beach.
Home delivery diet brand, Diet Chef, is making it easier than ever to gain that summer body confidence with its Beach Body Blitz Summer Diet Hamper. Delivered directly to your home or office, the 28 day hamper priced at £240 includes chef-prepared main meals, snacks, lunches and breakfasts (subscriptions available from £195). To complement the calorie controlled eating plan, Diet Chef has come up with an easy 20 minute exercise plan created exclusively by top personal trainer, Kyle Andrews, which is available www.dietchef.co.uk/beach-body-blitz
Kyle says: “I’ve created a basic exercise regime that aims to strengthen, shape and tone the body in tandem with the Diet chef meal plan. The programme has been created with the beginner in mind and so all exercises can be carried out from the comfort of your own home - it really is that simple.”
Beach Body Blitz Workout Programme
Equipment: Exercise mat (optional), dumbbells (or substitute with a tin of beans or
bottle of water from your kitchen cupboard)
Frequency: 3 x 20 minute workouts per week
Repetitions: 12-15 (of each exercise)
Circuits: 2-3 / no rest between exercises or circuits
1) Warm Up - walk on the spot for 60 seconds while clapping your hands above your
head and behind your back
2) Jog on the spot for 10 seconds then walk for 10 seconds, repeat 5-8 times
3) Standing Squats - feet hip width apart, sit down to 90 degrees, stand back up (do
not lock your knees)
4) Russian Chair - lean with your back against the wall, sit down to 90 degrees and
hold for 20-60 seconds
5) Dumbbell Bent Over Rows - bend over and place one hand on the arm of a chair,
lower the weight down until your arm is straight then pullback up
6) Dumbbell Shoulder Press - standing or sitting, push the dumbbells above your head
then lower to just below your armpits (do not lock your elbows and breathe out when
you push)
7) Lunges - take a big step forward lower your body down until your trailing leg
nearly touches the floor, push off the front foot back to where you started then
alternate legs (do not let your knee pass your toes)
8) Dumbbell Bicep Curls - standing up straight with your arms down by your side keep
your elbows still and lift the weight up to your bicep
9) Tricep Dips - place your hands behind you on a chair or step. Keep your bottom
close to your hands, sit down to 90 degrees then back up (do not lock your elbows)
10) Dumbbell Side Bend - standing up straight, reach down one side of your body as
far as you can and then the other (do not twist your core)
11) Basic Crunches - lying on the floor with your legs at 90 degrees and your hands
on your temples sit up and stop just before the small of your back comes off the
floor. Lower back down until your shoulder blades touch the ground
12) Reverse Crunches - lying on the floor with your legs at 90 degrees then slowly
bring your knees into your chest and gently lower your back down and repeat
13) Back Extensions - lying face down with your hands on your temples, slowly lift
your upper body off the floor and back down.
Make sure you’re not stiff the day after exercising by completing your programme with these simple stretches:
1) Quad Stretch - holding on to your foot, pull one leg into your backside
2) Hamstring Stretch – with your legs straight, reach for your toes
3) Calf Stretch - stand with the balls of your feet on a step, legs straight and
allow your heels to drop down
4) Lats Stretch - reach above your head and lean over to one side then the other
5) Chest Stretch – with your hands on the small of your back (palms of your hands
turned in) push your elbows together
6) Triceps Stretch - bend your arm above your head and use your other arm to pull
the bent arm towards your head
7) Rear Deltoid Stretch - place one arm across the body and using your other arm,
pull into your body
8) Neck Stretch - gently lean your head to one side and use your hand to gently pull
in the same direction
9) Lower back - lie on your back and pull your knees into your chest and hug them
The Diet Chef Beach Body Blitz Summer Hamper is perfect for anyone with a busy lifestyle, the diet and exercise plan is very simple to follow and all of the meals are easy to prepare. For more details or to sign up to a trial, visit http://www.dietchef.co.uk/
- Ends -
Notes to editor:
Diet Chef carefully counts the calories of all meals so dieters on the plan will be
averaging less than 1200 calories per day. The daily menu delivers a tasty and
varied healthy balanced diet allowing dieters to lose weight at a healthy pace.
Price of £5.57 per day price is based on the Diet Chef 1200 programme on Pay Monthly
Green Box Coaching offers an Online Membership that will give you instant access to exercise programs, exercise demonstrations, and personalised online support. For more information visit www.greenboxcoaching.co.uk
For further information, please contact:
Three Sixty Communications
0207 240 2444
dietchef@360team.co.uk
Visit the website: www.dietchef.co.uk
Become a fan: www.facebook.com/DietChef
Follow: www.twitter.com/dietchef
