Complete the following body weight circuit with absolutely NO rest in between exercises
1. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg
2. Jumping jacks x 50 reps (fast as you can go, full range of motion)
3. Push-ups x 12 reps (if you can’t do regular push-ups, do them off your knees until you get stronger)
4. Lying hip extensions x 20 reps
5. Burpees x 10 reps
6. Squat jumps x 12 reps (explode through the jump; don’t sacrifice form on the lowering phase)
7. Plank x 30 secs (keep back flat, abs tight, body weight is on forearms and toes only)
8. High knees x 30 secs (as fast as you can go, bringing knees up as high as possible)
—> This is one circuit. Rest 90 secs and repeat 1-3 times, depending on your fitness level.
—> Include 3-5 cardio workouts each week
For a video of all the moves in the routine go here.
We’ve all been there. January we sign up to the local gym full of optimism to get rid of our post-Christmas muffin top, May rolls around, we’ve been to the gym three times to flirt with the hottie at reception and we’ve still got that muffin top. Not quite the Jessica Alba bod we were hoping for. But that’s where Wonder Woman can help. We are going to turn you into a, errr...Wonder Woman before you can say “Bikini!”
Sometimes the gym just seems too far away, filled with too many overly fit tanned bodies, taking too much of your hard earned cocktail money. That’s ok because you don’t always need expensive gym equipment to burn off those calories, there are a lot of exercise tips that you can do in your own home. Wonder Woman got Graeme Sosna on the case. Graeme has been a personal trainer at Horsham Golf and Fitness Club for over five years and he is now going to train you to get you toned and fit and flab free. Here are his top tips:
1. Jogging
Jogging is brilliant for working your heart rate and burning those calories. It tones your legs, your abs and your arms. It might sound scary if you’re not a fitness fan but Graeme says it doesn’t have to be. “You can start off slow, for example you can begin by running one minute and walking one minute and repeating seven times. Then the next week you can do two minutes running and 90 seconds walking and build it up until you can run for 15 minutes or half an hour straight. The important thing is to listen to your body, you should be able to hold a conversation as you run and if you feel pain stop.” We found a brilliant beginners timetable at Runners World to get you started, to view click here. Now whack on the iPod full blast and get running!
2. Ab Circuits
Ab circuits are great for working your inner six pack, they don’t take much time out of our schedule and they are fun and easy to do too! “One circuit takes just 10 minutes to complete and you can do as much or as little as you want. You should do a mixture of lunges, star jumps and press ups to really work all your ab muscles.” Click here to view Graeme’s ab plan. Another one of his top tips is to name your workout after your fave celeb. For example you could call it the ‘Megan Fox Plan’ or the ‘Katy Perry Plan’ then every time you go to do it your celeb can be your inspiration to get started.
3. Running up and down the stairs
Now this is a tough one but it is so worth it. It tones your thighs, your calves and your bum and burns more calories than jogging and cycling. Graeme has a great way to make this fun, “See how many times you can run up and down the stairs in 60 seconds, then each time see if you can beat your score, for example if you do it seven times, next time aim for eight. Do this several times a day and you will definitely see a difference in a week of two.”
4. Get walking
One of life’s simplest exercise routines you can do everyday around your daily routine. Graeme says, “Walking actually burns around 200 calories per hour. Get a step monitor and see how many steps you do a day aim for around 10,000 steps. You could get adventurous and discover hidden footpaths and breathtaking views, especially if you walk uphills.”
Do you spend your lunch hour scouring the beauty counters in Boots for the next “It” colour? Do you spend your evenings perfecting the DIY manicure? Do you feel like your outfit isn’t complete without a slick of colour at your fingertips?
If you answered yes to any of the questions above, you are part of a new movement taking the nation by storm. That is the Nail Polish Boom.
According to a survey by Mintel, nail polish sales have grown at twice the rate of any other cosmetic over the last five years.
In 2008, sales grew by 23% to £93 million. In 2010, sales reached an all time high of £132 million, despite the recession.
It seems that women are pouring into the shops in search of a new shade of nail polish rather than buying a new pair of platform heels or a new floral playsuit.
The difference is that you can buy a bottle of nail polish for as little as a few pounds, rather than splashing the cash and spending £30 on a new going out top. Even just spending £2 helps us acheive a new look and lets us leave the shop, bag swinging, rosy cheeked and on that fuzzy high of a recent purchase. Win for our self esteem and an even bigger win for our bank balance.
The study also found that 30% of women feel more confident with groomed nails and 75% of men and women feel that bitten of chipped nails are offputting.
However, women in the UK are yet to catch onto having their nails done professionally. Nail bars are still not as popular here as they are in America. The survey found that 45% of women would like to have professional nail treatments but feel the cost puts them off. WW
Here are some more interesting nail polish facts:
94% of nail color is purchased on impulse
Only 25% of women finish their bottle of nail polish before purchasing a new one
53% of consumers leave the store if they can’t find the exact shade they want
60% of consumers use a top coat, and 44% use a nail strengthener
75% of women experience nail problems
Click play below to see how to do a manicure in your own home:
Those of you that often lust after the latest designer dresses, but not the price tag, are in for a real treat.
Peacocks has launched a premium collection of pretty summer dresses inspired completely by the latest designer looks swept off the catwalk. The brand is called Peacocks By Design and includes replicas of some of fashion’s most sought after designers.
This floral maxi dress by Dolce and Gabbana (below) is normally retailed at £2835. The Peacocks By Design version is £40.
This pretty green and yellow floaty tea dress by Erdem (below) sells for £1070, but in Peacocks you can buy a similar one for £35.
Head womenswear buyer Antonella Bettley said: “This range is exceptional value. For a low budget price you’re getting fabulous tailoring, with lots of fabric and attention to fashion forward details. There is no need to pay the earth for fabulous design.”
Left: Louis Vuitton, price on request. Right: Peacocks By Design, £38
Designers use the most expensive fabrics and the most skilled seamstresses in creating their work. The detail that goes into their fashions is so intricate and time consuming that dresses can cost thousands of pounds. Peacocks has simply taken these designs as inspiration and produced them in cheaper fabrics using simple stitching techniques, so that they can sell the designs to women all over the UK who have more accommodating bank balances.
Last year, Peacocks also re-created the £9000 Chloe ‘Louise’ bag. Priced at just £10 it sold out within 48 hours.
However, other high street stores have paid the price of copying high end designers in the past.
In 2004 Primark paid £23,000 to settle court claims that they had copied a Monsoon top and butterfly dress and a year later had to withdraw six more lines after Monsoon threatened further legal action.
In 2007, the French fashion house Chloe forced Topshop to destroy 1000 yellow dugaree dresses priced at £35, amidst claims it was a copy of their own £185 design.
The Peacocks By Design debut collection is available now on the Peacocks website and in its flagship stores in sizes 8-18. To browse the collection click here. WW
Left: Jasper Conran, unpriced. Right: Peacocks By Design, £35
Following WW's story from yesterday, here's my pick of the best faux Louboutin Very Privé peep toe pumps. These black high shine killer five-inchers come complete with the trademarked red soles but are a fifth of the price! At £62 we'll all shimmying down that red carpet in no time. Now excuse me while I grab my plastic...
Peep Toe Varnish Leather Peep Toe Pumps in Black, Manieco, £62.24 Click HERE to shop
The real star of 2010's Burlesque was not pop diva Christina Aguilera. Nor was it the screen return of the legendary Cher. It was this pair of spectacular white and silver Christian Louboutin peep toes. Yes we quite fancied busting our moves on the Burlesque stage, but more than anything we wanted to dip our toes in sweet foot heaven. Unfortunately, heaven is still several light years away. Ms Aguilera personally requested these custom made shoes for her character Ali, which were based on the originally equally glam, but vampy, "Margot" style which can be bought for £1530. In the meantime we can look and hope that one day we will be able to afford to touch. WW
1. 45-degree lunges (instead of stepping straight out in front, step out and to the side at a 45-degree angle, push off your heel back to start position and alternate) x 15 reps per leg
