CHRISTMAS OFFER Subscribe to Surrey Life today CLICK HERE

Kate Staples: The Boot Camp - A bikini workout

PUBLISHED: 10:33 11 June 2009 | UPDATED: 16:02 20 February 2013

Kate Staples Boot Camp

Kate Staples Boot Camp

A former athlete and Gladiator and now all-round fitness guru, Esher resident Kate Staples shares her top tips with us for getting into shape

Originally published in Surrey Life magazine May 2009

A former athlete and Gladiator and now all-round fitness guru, Esher resident Kate Staples shares her top tips with us for getting into shape







Find out more about Kate Staples and her Adventure Boot Camps





Following on from last month, where we discussed how to build up to a 5k run, this time I'd like to talk you through a simple six-step toning session (we're not trying to build big muscles here, just sculpt). Only 30 minutes of your time, three times a week, and you will really start to notice a difference - just in time for bikini weather!

Warm up: First, get your heart rate up with slow jogging, fast hill walking, treadmill, bike, swim or high knee marching. Just ten to 15 minutes is enough to loosen your muscles and open your lungs. Let your body dictate how much rest you need - if you are out of breath, take a break.

1) Side plank
Targets obliques (the muscles on the side of your tummy), bottom and back
Lie on your side, raising your body up using your elbow and forearm for support. Your feet should be heel to heel with hips off the floor. As you hold this position, pull your stomach in tight and squeeze your glutes (your bottom muscles). Hold for 30 seconds on each side.
TIPS: Keep your body as straight as possible, squeeze and contract your tummy muscles, don't let your bottom sag and drop your inside knee to the ground if finding this too challenging.

2) Superman
Targets bottom and tummy
Lie on your front on a mat and lengthen your arms out in front of you. Slowly raise your upper body and legs slightly off the ground. Hold for 30 seconds and repeat three times.
TIPS: Be careful not to lift too much to avoid straining your back and keep legs slightly bent so the effort goes into your muscles. Take a breath as you extend and then let it out slowly as you relax.

3) Bridge
Targets lower stomach, glutes and hamstrings
Lie on your back and lift your hips off the ground keeping your neck relaxed, hands flat and feet shoulder width apart. Lift your pelvis towards the sky for 20 repetitions. On the tenth and twentieth, hold for a count of ten while squeezing your glutes.
TIPS: Don't arch your back and go slowly - don't bounce.

4) Wall squat
Targets inside thighs and bottom
Stand with your back to the wall and lower yourself, using the wall for support, till upper legs are parallel to the ground. Keep arms extended in front of you at chest height. Hold the position for a count of five. Repeat five times.
TIPS: Keep arms tight, knees in line with your toes and squeeze your glutes.

5) Outside bicep curl
Targets your biceps but mainly the inside line of your arm
Sit straight on a chair, palms out, elbows pressing into your hips. Grip a dumbbell in each hand - use a weight that feels challenging but comfortable. Lift both weights at the same time exhaling on a two count lift and inhaling on a five count down. Repeat ten times.
TIPS: Squeeze your little finger into the weight not your thumb to avoid the strain going into your neck.

6) Wall pump
Targets chest
Stand arm's-length away from a wall with your feet under your hips. Lean forward and place your palms against the wall, fingers pointing up. Inhale as you slowly bend your elbows, bringing your chest and torso to the wall. Exhale as you press back to the starting position, straightening your arms as you go. Repeat for a minute.
TIPS: Keep your stomach muscles strong and your back long throughout.







Find out more about Kate Staples and her Adventure Boot Camps







    More from Surrey Life

    16:05

    The new hotel is set to open in spring 2019 and will be located in the heart of the vineyard, offering sweeping views over the North Downs Way.

    Read more
    Yesterday, 10:53

    From Santa’s Grottos, to Victorian Christmas markets and late-night shopping, we’ve covered what’s on in Surrey this season

    Read more
    Yesterday, 10:47

    Whether you're looking for fine dining, pub grub or exotic dishes, eating out in Surrey has something for everyone. Here's our guide to the best local restaurants and pubs

    Read more
    Yesterday, 10:41

    Having bloomed in Brighton’s restaurant scene over the past decade, The Chilli Pickle opened its second site in Guildford this summer

    Read more
    Mon, 14:32

    Historic Royal Palaces and IMG have announced that Kylie Minogue is the first headliner confirmed for Hampton Court Palace Festival 2019. These will be her only London shows of summer 2019. Here’s how you can get tickets

    Read more
    Mon, 12:56

    Enjoy this linear rail to ramble section of the Thames Down Link route taking the short train-ride from Box Hill & Westhumble to Ashtead before walking back

    Read more
    Mon, 12:13

    Great things to do in Surrey this weekend (16, 17 and 18 November): art exhibitions, walks, concerts, theatre, places to visit and other events and ideas.

    Read more
    Friday, November 9, 2018

    We round up 10 of the most beautiful photos of Surrey shared on Instagram this week…

    Read more
    Tuesday, November 6, 2018

    It’s that time of year when our beautiful countryside is alight with the colours of autumn. Here, we pick out some of her favourite spots to enjoy the seasonal splendour – as well as some perfect places for a post-walk refresher

    Read more
    Tuesday, November 6, 2018

    Found on the stretch of the River Thames between Weybridge and East Molesey, Sunbury-on-Thames is blessed with a village feel where it meets the water. From antique hunts to the joys of river life, here are a few of our favourite reasons to visit

    Read more
    Monday, November 5, 2018

    Verity & Violet are Loui and Jess – a singing duo from Surrey who specialise in blending vintage classics with modern favourites. The two have achieved success in the capital, but are now hoping to attract an audience closer to home

    Read more
    Friday, November 2, 2018

    With the Christmas celebrations seemingly starting earlier every year, it all feels a little too ‘soon’ sometimes, but what if you want to look your best for Christmas & New year celebrations and are considering having cosmetic non-surgical procedures? The Bella Vou Pantiles Clinic offers surgical and non-surgical cosmetic procedures and treatments from a purpose-built private clinic in the heart of Royal Tunbridge Wells

    Read more
    Thursday, November 1, 2018

    Living in England’s most densely wooded county, it’s always a pleasure to witness Surrey donning its autumn finery. Here’s some of the best places to do just that - plus a few pub pit stops to enjoy on route!

    Read more
    Wednesday, October 31, 2018

    We are regularly reminded of the high cost of housing with statistics revealing that only one in three millennials will be able to afford their own home during their lifetime and that most will remain in the category known as Generation Rent

    Read more

    Newsletter Sign Up

    Sign up to the following newsletters:

    Sign up to receive our regular email newsletter

    Our Privacy Policy

    Topics of Interest


    Follow us on Twitter


    Like us on Facebook

    Subscribe or buy a mag today

    subscription ad

    Local Business Directory

    Property Search