Summer is coming, and you feel like it’s time to tighten and tone! You want to target your entire body. But you don’t want to be focused on rep counting like every other day. You want to feel like you’ve done cardio, but you don’t want to do the “cardio”. You want to get in, get it done, with no fuss and minimal equipment.

Well. This is the workout for YOU!

Think strong glutes, toned triceps, capped shoulders, and sculpted abs. This is the workout that’s going to shock your body, and tone every part of it whilst increasing your fitness, and improving your muscular endurance. I use a Torsion Bar but if you don’t have one, you can use a barbell, kettlebells or a weight plate – whichever works best for you.

So, let’s get to it!

LOWER BODY

• COMPLETE 45 SECONDS OF EACH EXERCISE.
• REST FOR 15 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK.

Squat to Over Head Press

• Resting bar in front rack position, lower into a deep squat, trying to ensure you keep your elbow parallel to your thighs.
• Drive back up, and as you stand push the torsion bar above your head.
• Lower back to chest and repeat the movement.

Static Curtsey Lunges x 10 each side (Keep Alternating)

• Place one foot out in front and slightly off centre to your midline (across body), place back foot around behind you as if you were to curtsey.
• The weight should be driven through the front heal, and resting on your back toes for balance. 
• Hold the Torsion bar behind your neck.
• Drop back knee towards the ground in a ‘curtsey lunge’.
• Swap sides and repeat.

Romanian Deadlift

• Hold the torsion bar at hip level with a pronated (palms facing down) grip.
• Lower the bar by moving your butt back as far as you can.
• At the bottom of your range of motion, return the starting position by driving the hips forward to stand up tall.

UPPER BODY

• COMPLETE 45 SECONDS OF EACH EXERCISE.
• REST FOR 15 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK. 

Bodyweight Dips

• Place your hands on the box with your fingertips facing your body and extend your arms completely.
• Lower your body down, keeping elbows in, and press back up through your palms to complete the rep.
• Ensure not to lock your elbows at the top of each rep.
• Inhale as you lower your body, and exhale as your push your weight back up.
• Sit back to increase the load on the triceps, extend your legs straight.

Tricep Extension

• Holding a plate or the bar above your head and keeping elbows inwards, lower the plate behind your head until you feel a deep stretch through the tricep.
• Once you have reached full range, press the weight back up directly overhead until your arms are fully extended again. 

Curl and Press

• Stand up with your torso upright while holding torsion bar / your weight at shoulder-width grip.
• The palm of your hands should be facing forward and the elbows should be close to the torso.
• While holding the upper arms stationary, curl the bar forward while contracting the biceps as you breathe out.
• Continue the movement until your biceps are fully contracted and the bar is at shoulder level.
• Hold the contracted position for a second and squeeze the biceps hard. 
• Slowly begin to bring the bar back to starting position as your breathe in.

ABS/CORE

• COMPLETE 30 SECONDS OF EACH EXERCISE.
• REST FOR 10 SECONDS.
• COMPLETE 2-3 ROUNDS OF EACH BLOCK.

Over Head Sit Ups

• Laying flat on your back place the torsion bar in an extended position above your head.
• Keep reach it up, and as you sit up imagine you are going to push the bar through the roof.
• Lower back down to ground and repeat rep.
• Try to keep feet flat on ground, or anchor your feet with a weight. 

30 Second High Plank Hold 

• On hands and toes, hold a static plank position.
• Ensure you are drawing your naval in towards your spine, squeeze the glutes, and retract the scapula’s (shoulders back and down position).
• Keep your gaze long and long to ensure neutral spine position is maintained. 

Bicycle Crunch

• Lie on the floor. Stretch your legs out straight and hold your arms outstretched at your sides.
• Place your hands behind your head. You can interlock your fingers if you desire.
• Raise your legs. Raise them so that your thighs are perpendicular to the ground, and your calves are parallel to the ground. Keep your feet together.
• Touch your right elbow to your left knee. Lift your head up and touch your right elbow to the left knee while pulling your knee up towards your head. At the same time, straighten your right leg, keeping it several inches off of the floor – similar to the motion you’d make while pedalling a bicycle.
• As you lift your head, tense your abs. Use your abdominal muscles to crunch your body forward so that your elbow can reach your knee.

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Coach Camilla Bazley  is an internationally acclaimed athlete and one of the most sort after PT’s in Australia, with a client list that includes the likes of Talitha Cummins, Mark Beretta and Natasha Exelby. Camilla is an expert and ambassador for AUSFIT Torsion Bars.