Goal for women: Improve overall fitness
Vicky’s Top 5 Tips for Women
Eat 4-5 high protein meals a day
It is best to eat little and often as starving yourself will only slow down your metabolism and increase your body fat.Eat slowly
During each meal take your time and enjoy it and stop eating when you feel 80% full. By eating slowly you’ll improve your digestion and feel full with less.Drink a minimum of 2 litres of water a day
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process. Also drinking a glass of water before a meal can fill you up and help you eat less.Sleep for at least 8 hours a day
Research has shown that a lack of sleep can pile on pounds by slowing down your metabolism and increasing your appetite.
Complete my Training Plan (full body circuit) x3 times a week
And stay as active as you can (e.g. taking the stairs instead of escalators, walking instead of getting the bus/driving), this combined with the previous tips will help you achieve a fitter, leaner body and make you feel great!

Vicky’s Training Plan for Women
Goal for women: Improve overall fitness. Length: Under 45 mins.
Summary: For this workout you will need dumbbells and either a bench or a Reebok step. Do the exercises as a circuit (one immediately after another) , have 1 min rest after all six exercises are completed before repeating the circuit again. Repeat the circuit x3 times (3 sets). Keep the pace at a steady tempo; 2 secs up, 2 secs down.
Make sure you stick to the order in which the exercises have been written as the idea is to keep changing body parts so your blood has to keep pumping to different parts of the body, giving you a cardio workout too. Remember weight training is one of the best ways to raise your metabolism and shed fat allover – it wont make you bulky or muscled!
If you are not sure how to do ANY of the exercises – just as a Fitness Instructor or any Personal Trainer on the gym floor, that is what they’re there for – to help you!
Exercise |
Technical points |
MUSCLES WORKED |
Sets |
REPS (OR TIME) |
5MIN WARM UP (BIKE/TREADMILL) AND STRETCH |
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Plank |
Body should form a straight line. Contract your core, keep breathing and hold as long as you can. |
Core |
3 |
30secs + |
Squat Press |
This exercise combines a squat with a shoulder press. Make sure weight stays in your heels during the squat and hips, knees, toes are always in line. Use the squat as momentum to drive the shoulder press up then slowly lower your arms before starting the next rep. Make sure wrists stay straight throughout. |
Shoulders/ legs/glutes |
3 |
15-20 |
Chest Press |
Lying flat on the bench, keep core embraced and push the dumbbells over your chest (not shoulders) so they are almost touching. Lower slowly to the sides of your chest forming a 45-degree angle to your body. |
Chest/ triceps |
3 |
15-20 |
Lunges (Forward and Reverse) |
Take a big step forward keeping feet straight and hips, knees, toes in line. Bending your knees lower yourself towards the floor. Both knees should be at 45-degrees and your front knee should be directly over your ankle. Use your front foot to drive back to the start position then with the same leg lunge backwards keeping the same technical points. This counts as 1 rep. Once 10-15reps have been performed, repeat on the other side. |
Legs/glutes |
3 |
10-15 |
Single Arm Row (using |
Place left hand and knee on the bench and right foot on the floor forming a flat line with your back. Grab the dumbbell in your right hand and let it hang at arm’s length from your shoulder. Pull the dumbbell to the side of your torso, keeping elbow tucked close to your side. Slowly lower back down. After 15-20 reps, change to the other side. |
Back/bicep |
3 |
15-20 |
Hip Raises |
Lying on a mat with knees bent and feet hip width apart, slowly drive your hips up forming a flat line from shoulder to knee, then slowly lower back down, peeling through your spine. Keep core and glutes contracted. |
Glutes/ hamstrings/ core |
3 |
15-20 |
5MIN COOL DOWN (BIKE/TREADMILL) AND STRETCH |
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