Shaping Up Summer Body Challenge: Workout 3

Graham demonstrates a T-plank.
Graham demonstrates a T-plank.

This week's challenge, the 3:2:1 workout, is one of my favourites.

It's a workout format that lots of Hollywood celebrities use to get in shape for movies. Go to www.eastcoast-fitness.com/summerbodychallenge for a demonstration of the exercises.

There’s 6 rounds in total...

3 rounds of LOWER BODY exercises

2 rounds of UPPER BODY exercises

1 round of CORE exercises

Round 1: (lower body)

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

60 seconds rest

Round 2: (upper body)

30 seconds PRESS UPS

30 seconds WALKOUTS

30 seconds T-PLANK

30 seconds PRESS UPS

30 seconds WALKOUTS

30 seconds T-PLANK

60 seconds rest

Round 3: (lower body)

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

60 seconds rest

Round 4: (core)

30 seconds CRUNCHES

30 seconds STRAIGHT LEG CRUNCHES

30 seconds FLUTTER KICKS

30 seconds CRUNCHES

30 seconds STRAIGHT LEG CRUNCHES

30 seconds FLUTTER KICKS

60 seconds rest

Round 5: (upper body)

30 seconds PRESS UPS

30 seconds WALKOUTS

30 seconds T-PLANK

30 seconds PRESS UPS

30 seconds WALKOUTS

30 seconds T-PLANK

60 seconds rest

Round 6: (lower body)

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

30 seconds LUNGES

30 seconds SQUAT JACKS

30 seconds ISOMETRIC SQUAT

Workout Complete!

Your Trainer: Graham Low, owner of East Coast Fitness, is an award winning personal trainer based in Seaham.

The ex-professional footballer was nominated for the Small Business of the Year and Leisure Awards at the Sunderland Echo Portfolio Awards last year.

Graham won the Leisure Award at the North East Hotels Association Awards while working as gym manager at Seaham Hall in 2012.

For personal training, boot camps, small group training and online programmes email graham@eastcoast-fitness.com or click here.