6 of the best workouts to whip you into shape in 2018

Get ready...
18 January 2018

Anya Lahiri

Barry’s Bootcamp, Victoria

‘For 2018, base your workout around one core full-body move, then add on resistance movements.

1. Begin with dumbbells by your sides. Place on floor. Perform burpee.

2. Same move, but after standing, raise arms into bicep curls, keeping elbows tucked in. Follow with isolated bicep curls for 1 minute.

3. After standing this time, raise hands above head, bringing dumbbells together. Follow with isolated tricep extensions (no burpee) for 1 minute.

4. After standing, raise arms under chin. Follow with 1 minute of isolated upright rows (no burpee).

5. Place dumbbells on floor in plank position. Draw weight up to hip, repeat 3 times on each arm. From same position, drive knees into chest, 3 times on each leg.’

Maddie wears SWEATY BETTY bra, £35 (sweatybetty.com). FYODOR GOLAN shorts, POA (fyodorgolan.co.uk).ADIDAS trainers, £149.95 (adidas.co.uk)

Rory Knight

KXU, Chelsea

‘An exhilarating 45 minutes, HIIT & Run will be your new favourite smart treadmill workout of the year.

1. Warm up for 5 minutes with mobility drills that place emphasis on posture.

2. Interval training on treadmill. 10 minutes.

3. Off the treadmill, give your legs 10 minutes’ ‘rest’ with a strength session using heavy dumbbells, kettlebells, TRX, medicine balls and Bulgarian bags.

4. Progress to 10 minutes of three-dimensional work, including primal movement patterns such as lunging, rotating and crawling.

5. Back on the treadmill for some partner work. Sprint for 30 seconds, while your partner recovers (and cheerleads), before switching over. Continue for 10 minutes.’

Tom wears FALKE top, £55 (falke.com).NIKE pants, £29.95 (nike.com). ADIDAS trainers, £80, at schuh.co.uk

Justin Jacobs

E by Equinox, St James’s

‘Think of this workout as prehab, rather than rehab. Regenerative workouts can eliminate pain, and improve posture and performance.

1. Lie on your stomach, arms crossed, with your forehead on your hands. Breathe deep in and out for 5 minutes.

2. Using a foam roller, gently roll out upper and lower parts of the body for 10 minutes.

3. Spend 5 to 10 minutes on different crawling movements such as the crab or sideways with the hips. Equinox has an online blog on this (equinox.com).

4. Use pattern assisted stretching between the reps above. A squat, the bretzel, lunges and thoracic spine rotations are good examples. Spend 30 to 60 seconds on each.

5. Finish with steady cardio for 30 minutes.’

Maddie wears ADIDAS bra, £22.95; leggings, £21.95 (adidas.co.uk). ADIDAS trainers, £90, at schuh.co.uk

Lucie Cowan

Third Space, Soho

‘If you were a convert to CrossFit last year, you’ll love the competitive element of the WOD (Workout of the Day), which is devised around metabolic conditioning.

1. A dynamic mobility warm-up with frog lunge walk-ins and dead bugs for 6 minutes.

2. A heart rate-raising section varying up windmill rows and dumbbell burpees with a bicep curls and presses, to shock the body into burning more calories and fat. 10 minutes.

3. 10 minutes filled with sporting acronyms: EMOMs (Every Minute on the Minutes) and AMRAPs (As Many Reps as Possible).

4. Track your progress against a partner: burpees, kettle bell swings and dumbbell snatches, from a rep of 6 up to 24 and back down again.

5. Enjoy a dynamic (and extremely welcome) cool down for 5 minutes.’

Tom wears ADIDAS top, £32.95 (adidas.co.uk). PRIMARK shorts, £7 (020 7495 0420). NIKE trainers, £75, at schuh.co.uk

Lee Mullins

Workshop, Knightsbridge

‘Workshop has pioneered the Triple B method — breathing, bands and bodyweight based training — throughout its gyms worldwide. The opposite of HIIT, this is a low-tech, high sustainability approach.

1. Use a massage ball for 5 minutes to release any adhesions.

2. 5 minutes’ dynamic stretching — rotational lunges, high plank to downward dog.

3. Place bands over knees and ankles. Vary from side steps to squats for 5 minutes.

4. Body weight-based training — use the TRX for a more gentle workout or gymnastic rings for something a little harder. Spend 35 to 40 minutes on this.

5. Bring your nervous system down with 5 minutes’ Buddha breathing. Breathe in through your nose to expand your belly, breathe out.’

VARLEY bra, £55 (varley.com). H&M leggings, £17.99 (hm.com). ASICS trainers, £75 (asics.com)

Courtney Fearon

BXR, Marylebone

‘If you were hooked on Body Attack, you’ll love Fly speed training, which is designed with elite athletes in mind.

1. Five reps of back squats, lifting at 85 per cent of your max ability, with a 2-minute recovery. Repeat 4 times.

2. 10 minutes of clean lifts. Hug bar close and keep movements explosive.

3. Star jumps and sit-ups, alternating for 10 minutes.

4. On all fours, extend opposite arm to leg in slow and controlled motion. 10 reps each side.

5. Fix one side of a resistance band to a wall, and use its resistance to sprint against. Drive forward, elbows tight, try not to hunch.’

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