Spring Shape Up with Mia’s Training {Week 1}

by Monique on September 2, 2012 · 0 comments

Hello darlings and welcome to the new Oh Darling Bride… Oh Darling Days. After weeks of working on it, it feels fabulous to unveil the new look. Talented blog designer Lana whipped the blog into a shape that I wanted but caught quite envision. I had quite a bit of homework to do (most of it done from the couch, sustained by chocolate). So now that the blog has a new look, let’s kick off the season than with a workout plan to help us shape up (I know I could use it).

Whether you want to tone up for your wedding day or feel great in your skinny jeans, this four-week strength training programme could help you reach your fitness goals. Designed by personal trainer Mia Mocke for Oh Darling Days readers, you can find download the programme by clicking here.

“The benefits of strength training include toned muscles, a slimmer-looking silhouette and strengthened bones. The truth is the more muscle mass you have, the faster your metabolism and the more fat you burn!” says Mia.

That sounds fat-burning-fantastic! And the best thing about it is the fact you can follow it from the comfort of your home, even while watching your favourite TV show. Yay! So grab a pair of 2kg weights, a bottle of water and slip it comfortable  clothes so we can start week 1 of the Spring Shape Up with Mia!

What you’ll need: 2kg dumbbells and comfortable workout clothes.

How to track your progress: In order to see results, measure the circumference of the tops of your arms, bust, waist and thighs or simply slip into fitted clothes or bikini and take your ‘before’ photo. At the end you can take another photo in the same clothes/bikini and see how you shaped up after just four weeks.

Description of Week 1: We’re going to start with five simple moves that target your entire body. You need to repeat the routine twice doing 20 jumping jacks between each move. Complete this programme four times a week before moving on to week two. Each week one or two exercises will be added to the programme to challenge your muscles.Each week I will add one or two exercises to challenge your muscles as you get stronger. You can follow the programme below or download the Oh Darling Days Spring Shape Up with Mia {Week 1} by clicking here.

Four minute warm-up: March on the spot for 60 seconds, jog on the spot for 60 seconds, sprinting on the spot for 60 seconds sprinting on the spot (lift knees high and pump arms), side-side step swinging arms to each side for 60 seconds.

1. Bicep curl into shoulder press (Tones: biceps and shoulders)

Stand with soft slightly bent knees, extend arms at sides, palms facing forward. Curl weight towards shoulders (A) then rotate palms away from you as you press dumbbells overhead (B). Reverse motion to return to starting position. Repeat 10 times. TIP: Do not lean backwards. Do 20 Jumping Jacks before moving on to the next move.*

2. Dumbbell Squat (Tones: quadriceps and gluteus)

Stand with feet shoulder width apart, soft knees, a dumbbell in each hand and the arms relaxed, looking straight forward (A) Inhale, slightly arch the back and bend the knees to a 90 degree angle (thighs need to be horizontal with the floor.) (B) Extend the legs to return to initial position. Exhale at the end of the effort. Repeat 10 times. TIP: Do not allow your knees to extend beyond your toes. Do 20 Jumping Jacks before moving on to the next move.*

3. Plank (Tones: core)

Start on all fours with your knees together, drop your elbows so that you are resting on your elbows and knees, keeping your back flat and tummy tucked in. (A) Straighten both legs, taking your weight on your elbows and toes. (B) Keep your body straight and parallel to the floor and your tummy and buttocks tightened. Hold for 30 seconds. TIP: Don’t drop your bum, but don’t lift it too high either. You need to be in line. Do 20 Jumping Jacks before moving on to the next move.*

4. Knee Push Up (Tones: chest, triceps and core)

Kneel on all fours, arms straight and shoulder-width apart. Your knees should be under your hips. Walk your hands forward (about 15cm) and then press your hips forward until your body forms a straight line from your head to your hips. (A) Contract abdominal muscles and squeeze your shoulder blades together and down, maintain starting position, bend elbows out to the sides and lower torso until your elbows are bent at a 90-degree angle and aligned with shoulders. (B) Contracting your chest and triceps to straighten your arms, return to starting position without locking your arms. Repeat 10 times. TIP: Keep your body in straight line. Do not sway your back. Do 20 Jumping Jacks before moving on to the next move.*

5. Standing dumbbell lateral raises into front raises (Tones: shoulders, back and chest)

(A) Stand with feet hip-width apart, knees slightly bend and a dumbbell in each hand. (B) Extend arms at sides, palms facing inwards. Maintaining a good posture, lift arms up and out to your sides until they at shoulder height, palms facing down, pause, lower to starting position. (c) Raise your arms in front of you to shoulder height with your palms facing to the floor. Hold for a few seconds and then slowly lower. Repeat 10 times. TIP: Don’t lean back as you lift the weights and don’t lift weights above shoulder height. Do 20 Jumping Jacks*and repeat the whole set twice.

Cool down: Do your favourite stretches and make sure you stretch out all your muscles.

*How to do jumping jacks: Stand with feet under your hips, extend arms at sides. (A) Jump your feet out into a wide angle as you press your arms overhead. (B) Bring your feet back together as you lower your arms. Repeat 20 times.

Please note: Should you choose to follow this programme, you do so at your own risk. If you have a medical condition or injuries, consult a medical practitioner before starting this programme. Should you experience any unusual pain while working through this programme, stop and consult a medical practitioner.

About Mia Mocke (Kempen)

Mia has a degree in Sport Science, is a personal trainer, spinning instructor and Bootcamp instructor. She believes a healthy and happy lifestyle requires both good nutritional habits and exercise. Mia finds it deeply satisfying to help others to reach their personal fitness and health goals and always aims to motivate, encourage and challenge her clients. She offers individual and group personal training in Stellenbosch, Somerset West, Strand and Paarl in the Western Cape. For more information, email Mia at miakempen@gmail.com and join her Facebook page for regular fitness inspiration.

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