21 days is all it takes FOR WOMEN LUCY WYNDHAM-READ Bodyweight Training | Nutrition | Motivation
21 days is al l it takes
FOR WOMEN
LUCY WYNDHAM-READBodyweight Training | Nutrition | Motivation
Lucy Wyndham-Read is an
international leading fitness expert
with over 20 years of experience
in the industry. After serving in
the British Army for five years, she
has worked as a fitness trainer
and nutritionist. With her 21-day
fitness and nutrition plans, she
has helped tens of thousands of
women get in shape and live a
healthier lifestyle.
Lucy has over one million views
on her YouTube Fitness Channel
which hosts her fitness workouts,
motivational videos and nutrition
videos. She is a regular on TV, has
written nine bestselling books on
fitness, health and nutrition, and
has her own fitness columns in
newspapers and magazines.
For more details on Lucy visit
www.lwrfitness.com
LUCY WYNDHAM-READBE YOUR OWN PERSONAL TRAINEREvery woman wants to work on some part of her body. Whether you’re looking to shape your arms, bust, back, abs, bottom, or legs, Lucy Wyndham-Read’s book on body toning will help you get the perfect gym body.
Within just 21 days, you will see noticeable differences and get closer to the body you’ve always dreamt of. The book contains numerous exercises for each problem area with different difficulty levels so that you can keep progressing while the pounds and inches are disappearing.
All exercises in this book can be performed at home and can be done using only your body weight or small household objects. Several readymade workouts help you find the perfect training routine. Even if you’ve got a busy life, Lucy’s got the perfect workout for you: Get fit and sexy in just four minutes a day!
Beauty tips for every part of your body and extra sections on cardio, nutrition, and motivation will help you turn back time and look 10 years younger. Lucy’s favorite delicious recipes will inspire you to change your diet and live a healthier life.
For any woman who wants to get her dream body without losing too much time and money, Body Toning for Women is the perfect companion.
LUCY WYN
DH
AM
-REA
DBODY TONING For W
omen
Lucy Wyndham-Read
HIIT – HIGH-INTENSITY INTERVAL TRAINING
High-Intensity Interval Training is the best
and quickest way to get fit, lose weight,
and tone your body! It helps you tailor your
fitness regime to exercise the body part you
want to improve and to incorporate it into
your busy schedule. You can do these short
workouts at home, at the gym, or even at
work. All you need is 15 minutes a day and
within just one month, you’ll sculpt your
body, burn fat, and improve your strength!
Lucy Wyndham-Read provides you with
a complete guide to High-Intensity
Interval Training, with lots of exercises and
workouts with step-by-step instructions.
Whether you’re a beginner or advanced,
HIIT is for you! This book will be the perfect
companion on your way to better health
and a beautiful, sexy body.
To get the best result, Lucy includes tips on
nutrition and motivation. A 7-day healthy
eating plan helps you with your weight
loss aims.
ISBN 978-1-78255-064-8
$ 16.95 US/$ 29.95 AUS
£ 12.95 UK/€ 16.95
www.m-m-sports.com
$ 19.95 US/£ 13.95 UK
ISBN 978-1-78255-071-6
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5Table of Contents
TABLE OF CONTENTS
Introduction ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� �10
PART 1
1 About toning �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 14
How your muscles work .............................................................................................................................................................................................. 15
Toning to keep a feminine shape ............................................................................................................................................................. 15
Frequently Asked Questions: Strength training ............................................................................................................... 16
Benefits you will get from strength training (toning) ......................................................................................... 18
Why just 21 days ...................................................................................................................................................................................................................... 18
2 How to use this book ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 22
Pick the body part you want to tone ................................................................................................................................................. 22
Creating your workout .................................................................................................................................................................................................. 23
Choosing your cardio ...................................................................................................................................................................................................... 24
Eat right ................................................................................................................................................................................................................................................... 24
Motivation ........................................................................................................................................................................................................................................... 25
Health and safety ................................................................................................................................................................................................................. 25
3 What you need to get started ����������������������������������������������������������������������������������������������������������������������������������������������������� 28
Your kit list .......................................................................................................................................................................................................................................... 28
21-day promise ........................................................................................................................................................................................................................... 30
Organisation .................................................................................................................................................................................................................................... 30
Your warm-up and cool-down ......................................................................................................................................................................... 34
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6 Body Toning for Women
PART 2
4 Abs ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 38
The benefits of toning this area ................................................................................................................................................................. 40
10 abdominal-toning moves ............................................................................................................................................................................. 41
Frequently Asked Questions: Abdominals ................................................................................................................................ 52
Measure your progress ................................................................................................................................................................................................. 53
Abdominal beauty tip ................................................................................................................................................................................................... 53
5 Bottom ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 56
The benefits of toning this area ................................................................................................................................................................. 58
10 bottom-toning moves ......................................................................................................................................................................................... 59
Frequently Asked Questions: Bottom ................................................................................................................................................ 70
Measure your progress ................................................................................................................................................................................................. 70
Bottom beauty tip ................................................................................................................................................................................................................. 71
6 Legs ��������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 74
The benefits of toning this area .................................................................................................................................................................. 76
10 leg-toning moves ........................................................................................................................................................................................................ 77
Frequently Asked Questions: Legs ........................................................................................................................................................... 88
Measure your progress ................................................................................................................................................................................................. 88
Leg beauty tip .............................................................................................................................................................................................................................. 89
7 Bust �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 92
The benefits of toning this area ................................................................................................................................................................. 94
10 bust-toning moves .................................................................................................................................................................................................... 95
Frequently Asked Questions: Bust ....................................................................................................................................................... 106
Measure your progress ............................................................................................................................................................................................. 106
Bust beauty tip ....................................................................................................................................................................................................................... 107
8 Arms �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 110
The benefits of toning this area .............................................................................................................................................................. 112
10 leg-toning moves ..................................................................................................................................................................................................... 113
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7Table of Contents
Frequently Asked Questions: Arms .................................................................................................................................................... 124
Measure your progress ............................................................................................................................................................................................. 124
Arm beauty tip ........................................................................................................................................................................................................................ 125
9 Back ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 128
The benefits of toning this area ............................................................................................................................................................. 130
10 back-toning moves ................................................................................................................................................................................................ 131
Frequently Asked Questions: Back ...................................................................................................................................................... 142
Measure your progress ............................................................................................................................................................................................. 142
Back beauty tip ...................................................................................................................................................................................................................... 143
10 Cardio �������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 146
Powerwalking workout ............................................................................................................................................................................................. 148
16-minute fat-burning powerwalk ..................................................................................................................................................... 149
Swimming workout ......................................................................................................................................................................................................... 150
Running workout ................................................................................................................................................................................................................. 151
Steps workout ............................................................................................................................................................................................................................ 152
10 steps to perfect tone workout ......................................................................................................................................................... 153
PART 3
11 Diet ���������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������� 156
What is a healthy clean diet? ...................................................................................................................................................................... 157
Recipes ................................................................................................................................................................................................................................................... 158
Super antioxidant breakfast .................................................................................................................................................. 158
Simple low-calorie hydrating zoodle salad ................................................................................................ 160
Chocolate-dipped apple wedges
with crunchy strawberry pieces ........................................................................................................................................ 161
Sexy salsa and salmon dinner ............................................................................................................................................ 162
Avocado hummus ..................................................................................................................................................................................... 163
Shopping list ............................................................................................................................................................................................................................... 164
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8 Body Toning for Women
12 Motivation ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������������ 172
Excuses busted ........................................................................................................................................................................................................................ 172
13 Readymade workouts ������������������������������������������������������������������������������������������������������������������������������������������������������������������������������ 178
Bridal boot camp workout ................................................................................................................................................................................. 178
The workout ......................................................................................................................................................................................................... 180
The 21-day plan ........................................................................................................................................................................................... 185
SOS bikini workout .......................................................................................................................................................................................................... 186
The workout ......................................................................................................................................................................................................... 186
The 21-day plan ............................................................................................................................................................................................ 191
Look 10 years younger workout .............................................................................................................................................................. 192
The workout ......................................................................................................................................................................................................... 193
The 21-day plan ........................................................................................................................................................................................... 199
4-Minute quick workout ....................................................................................................................................................................................... 200
Acknowledgments .......................................................................................................................................................................................................................... 203
One final note ........................................................................................................................................................................................................................................ 204
Credits .................................................................................................................................................................................................................................................................. 206
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Part 311 DIET
Food�is�to�be�enjoyed,�and�eating�the�right�foods�in�your�diet�is�just�like�going��
to�a�health�spa,�as�you�are�pampering�your�body�from�the�inside�out�
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11
157Diet
WHAT IS A HEALTHY CLEAN DIET?
So just what is a clean and healthy diet? Well by this I mean we simply avoid any processed
foods and have a diet that is natural as nature intended and not stuffed full of chemicals
and preservatives, which at the end of the day are just being used by the manufacturers
to make themselves a fat profit at the risk of your health. These foods are designed to
look appealing, to have a longer shelf life and to get your taste buds hooked, but would
we really be that tempted to eat those processed foods, meals, snacks, drinks or cereals
if we knew the damage that they can do to our insides and the effects they can have on
our weight, health and energy, and how quickly we age?
The good news is that on a healthy clean diet you can still have as many mouth-watering
favourite meals, snacks or treats as you desire.
There is nothing quite like home cooking, and I have wonderful memories of the tasty
treats my mum would prepare for me and my sister when we were growing up. We lived
way out in the countryside, and my mum would utilise all the foods that we grew there.
Being an amazing artist, her creativity always shines through in whatever she does, and
not only did the food taste delicious, but it also looked really vibrant and appealing. My
sister has carried on this family skill and is an incredible cook, who, with four beautiful
children with a variety of food allergies, has continued this practice of creating healthy
home-cooked meals, which can do us nothing but good.
With this chapter I wanted
to show you some of my
favourite simple dishes
that are easy to create, are
stuffed full of goodness and
look as good as they taste.
And the final benefit is that
every single one of these
delicious dishes will nourish
your body to the maximum.
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158 Body Toning for Women
RECIPES
Let’s start with my favourite decadent-feeling breakfast.
Super antioxidant breakfast
Chia-seed raspberry jam with figs and crunchy apple and cinnamon dip washed down
with a Lime Detox Fizz—this really is one of the purest and healthiest breakfasts you can
kick-start your day with.
Here’s why this breakfast is one of the best and could easily win first place in the healthiest
breakfast competition.
Firstly, there’s the chia seeds, which in simple words are a superfood, due to the fact that
these tiny little black seeds are loaded with nutrients that support the brain and the
body. The word chia is ancient Mayan and means strength.
The seeds are high in protein (so will keep you full), high in antioxidants (will slow down
the aging process), as well as being high in omega-3, which will help to keep your heart
healthy. And there is more—they are high in calcium, which helps keep our bones strong
and helps prevent osteoporosis. And best of all, they’re easy to prepare and can be eaten
in so many ways.
Fresh figs are a tasty addition to this breakfast and supply a huge injection of antioxidants,
with those anti-aging vitamins, which are A, E, and K, that can help also protect the body
from disease.
Then let’s not forget the apple, high in vitamin C, plus the high protein in the fromage�
frais, and then finally adding the cinnamon helps stimulate your metabolic rate, slightly
increasing your calorie burn.
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11
159Diet
And limes are high in vitamin A and calcium, so give yourself an extra vitamin boost with
this alongside your breakfast in the morning.
Great�for�skin,�heart,�weight�loss�and�anti-aging�
Ingredients:
4 fresh figs
1 tablespoon chia seeds
1/4 pint unsweetened
raspberry juice
1 tablespoon low-fat
fromage�frais
1 apple
Pinch of cinnamon
1 lime
Sparkling water
To make your chia-seed jam (you will not believe how simple this is), you need to allow the
chia seeds to soak. I do mine overnight. Leave your chia seeds soaking in a glass topped
up with your raspberry juice, and overnight they will absorb the juice and grow in size
and soften in texture.
Cut and core your apple. Then chop it into tiny pieces and mix it in with your fromage�
frais. Add your sprinkle of cinnamon and mix thoroughly. Put your washed and sliced figs
on a plate and add your apple and cheese mixture. Finally add your delicious chia-seed
jam. Then wash it down with your fizzy lime.
This breakfast is rich in goodness, and you should feel full till lunchtime—oh yes, and feel
fabulous.
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186 Body Toning for Women
SOS BIKINI WORKOUT
If you have a holiday looming up fast and want to swap your old swimsuit for a bikini,
then stick to this 21-day plan, and you can lounge by the pool feeling fabulous in your
bikini. For this workout I am giving you two cardio sessions: the powerwalk and the step
workout, as the walk will help burn off excess body fat and the step workout is going to
give you that perfect butt and slender thighs for your bikini.
The workout
Exercise 1: Brazilian Butt Squat Drop (page 66)
Beginner: 6-8 reps, 2 sets
Intermediate: 10-12 reps, 3 sets
Advanced: 16-20 reps, 4 sets
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13
187Readymade workouts
Exercise 2: Book Press (page 102)
Beginner: 12-14 reps, 2 sets
Intermediate: 14-18 reps, 3 sets
Advanced: 20-25 reps, 4 sets
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188 Body Toning for Women
Exercise 3: Ballerina’s Butt (page 68)
Beginner: 12-14 reps, 2 sets
Intermediate: 16-20 reps, 3 sets
Advanced: 30 reps, 4 sets
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13
189Readymade workouts
Exercise 4: Ab Makeover (page 47)
Beginner: 12-14 reps, 2 sets
Intermediate: 18-20 reps, 3 sets
Advanced: 30 reps, 4 sets
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190 Body Toning for Women
Exercise 5: Two-Step Lean Legs Lift (page 84)
Beginner: 4 reps, 2 sets
Intermediate: 8 reps, 3 sets
Advanced: 12 reps, 4 sets
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13
191Readymade workouts
13�2�2 The 21-day plan
SOS bikini workout
Week 1 Week 2 Week 3
Monday SOS Bikini workouts
16-Minute Fat-Burning Powerwalk
SOS Bikini workouts
Tuesday 16-Minute Fat-Burning Powerwalk Rest 10 Steps to
Perfect Tone Workout
Wednesday 10 Steps to Perfect Tone Workout
SOS Bikini workouts
16-Minute Fat-Burning Powerwalk
Thursday SOS Bikini workouts
10 Steps to Perfect Tone Workout
SOS Bikini workouts
Friday 16-Minute Fat-Burning Powerwalk
SOS Bikini workouts Rest
Saturday SOS Bikini workouts
16-Minute Fat-Burning Powerwalk
SOS Bikini workouts
Sunday Rest SOS Bikini workouts
16-MinuteFat-Burning Powerwalk
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