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Matt Roberts' easy fitness routine


Celebrity trainer Matt has devised a set of fabulous, can-do, fat-burning exercises to help you tone up at home.

"Interval training – fast bursts of intense exercise interspersed with more moderate exercise – has been shown to be very effective at fat burning. That’s why we use this method a lot." Matt Roberts

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Start to introduce some exercise

Get moving and begin stretching and activating some key muscles with personal trainer Matt Roberts’ easy fitness routine. Start with 20 minutes of cardio activity three times this week – choose from a brisk walk, slow jog, cycle or swim. Do these stretches at the beginning and end of each session.

Glute raise

Lie on your back with your feet flat on the floor and push your hips up, squeezing your buttock muscles together. Hold for 15 seconds. Repeat three times.

Kneeling quad and hip flexor stretch

Kneel in a lunge position and hold up the foot of the back leg with your hand (or place the foot of the back leg on a chair behind you). Push the hip and the back leg forward using the muscles in your bottom. Hold for 30 seconds. Repeat twice on each leg.

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Work a bit harder

Two days this week aim to walk for 20-30 minutes at a fast pace (or jog on three days at an easier pace). On one further day do some ‘interval’ training (see comment, right) – find a steep hill and walk or run up and down it six to 10 times. At the end of each fitness session, do the exercises above.

Incline press up

Kneeling on the floor, place your hands near the edge of a bench or coffee table. Push back, keeping toes pointing downwards and the body at a 45 degree angle (see above). Lower your chest to the bench. Don’t allow shoulders to hitch up around neck and keep the elbows bent and close in to the chest. Hold for 12 seconds. Push back up to the starting position. Repeat three times.

Squats

Holding hand weights or cans, squat, keeping your heels on the floor, chest lifted and buttocks out as though you were going to sit on a stool. Hold for 15 seconds. As you come up, extend at the knees and hips and push through the foot driving the hips forward. Pull your tummy in and lift your bottom. Repeat three times.

Resistance routine

Two days this week aim to walk for 20-30 minutes at a fast pace (or jog on three days at an easier pace). On one further day do some ‘interval’ training (see comment, right) – find a steep hill and walk or run up and down it six to 10 times. At the end of each fitness session, do the exercises above.

Reverse lunge

Stand tall and take a stride backwards, long enough so that when you drop down into the lunge you have a 90 degree bend in the front knee and back knee. Hold for 12 seconds. Keep your abs tight, then push back up to the start position through the front heel. Repeat three times on each leg.

Seated row with band

Wrap a resistance band* around your feet. Holding each end, sit tall, pull your arms into your body using the muscles in your back. Don’t hitch your shoulders – ‘shoulders back and down’. Hold for 15 seconds, then release. Repeat three times.

Plank

With your forearms and toes on the floor, form the plank position. Relax your shoulders, making sure your elbows are directly under the shoulders. Keep your hips up slightly but maintain a straight spine by pulling your abdominals and relaxing your neck. Hold for 30 seconds. Repeat three times.

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Add toning exercises

"I want you to create some muscle tone while maintaining fat burn,’ explains Matt Roberts. ‘So do the same cardio and resistance routines as Week Two, but add in these extra muscle toning exercises, using cans if you haven’t got weights."

Step up

Holding weights, place one foot on a step and step up by pushing the foot down through the step, rather than using the back foot to push off the floor. Bring your feet together on the top of the step, then step back down with the same foot. Repeat three times on each foot.

Kneeling quad and hip flexor stretch

Kneel in a lunge position and hold up the foot of the back leg with your hand (or place the foot of the back leg on a chair behind you). Push the hip and the back leg forward using the muscles in your bottom. Hold for 30 seconds. Repeat twice on each leg.

Brench press

Lie on a bench or coffee table, holding a weight in each hand. Positioning the weights over each shoulder, and holding them so the middle is parallel with your body, push straight up until the elbow is extended, then bring back down, keeping control, to the start position. Repeat three times..