With June fast approaching and the weather turning warmer, many of us are thinking about our summer holiday. The hot sunny weather, the beach, the sea, no alarm clock and the infamous ‘quick fix’ to drop a few pounds. In line with a clean nutrition plan the below programme is quick & easy to complete and will help you to achieve that beach body.

Perform all exercises in a circuit fashion with no rest between exercises but resting 60 seconds at the end of each complete circuit. Repeat through 3 times, performing 12 reps of each exercise.

Swiss Ball Wall Squats
• Stand with your back to the wall and your feet hip width apart, toes pointing straight forward
• Place the Swiss ball between your lower back and the wall
• Bend the knees and lower yourself down into a squat position, the ball will roll down the wall with you.
• Keep your back parallel to the wall and stop once your thighs are parallel to the floor.
• Your knees should not move forwards past your toes, if they do, stand further from the wall.
• Progression – hold a pair of dumbbells to increase the resistance

Swiss Ball Press-Ups (hands on ball)
• Start on your knees and place your hands on the Swiss Ball, you want to maintain a plank position – straight line from you head to your feet.
• Brace your abs and gently lower your chest to the ball. Pause briefly and then press back up
• Progression – Come up onto your feet to increase the intensity of the exercise

Swiss Ball Leg Curl
• Lie face up on the floor and place your feet / heels on top of a Swiss Ball with your arms by your sides
• Squeeze your glutes and raise your hips off the floor
• Keeping the above position pull the ball towards your bum with your heels – remember to keep your hips up and your body straight.
• Return to the start position by extending you knees

Swiss Ball Stir the Pot
• On your knees, place your forearms on the Swiss Ball. You want to maintain a plank position – straight line from you head to your feet.
• Brace your abs and create small, controlled circles clockwise
• Once you have completed the correct number of reps, change direction
• Progression – come up onto your feet

Swiss Ball Knee Tucks
• On all fours, place your feet on top of a Swiss Ball
• Maintaining a strong plank position, bend your knees and pull the ball toward you – remember to keep your body straight.
• Return to the start position by extending you knees

Swiss Ball Superman
• Start by lying face down on a Swiss Ball with the stomach and the body at a 45 degree angle to the floor
• With the tips of the toes and fingers on the floor for balance, stretch & raise the opposite arm and leg (left leg, right arm)
• You do not need to raise your arm or leg too high
• Once you have completed the correct number of reps, change sides

Give it a go and let us knwo how you get on.

About David & Carol Petersen

David & Carol Petersen run Results by Design Personal Training - a personal training gym in Clapham at 292 Battersea Park Road SW11 - Call 020 3551 6739 today to schedule your free, no-obligation consultation session and discover how we can help you or complete the blue form on the right hand side of our blog and we will call you. We provide one to one personal triaining, group personal training, classes as well as bespoke healthy eating plans and more. We help our clients lose body fat, tone and sculpt their body and look great outside while feeling great inside.