The simple seven day workout programme that gets results
The Accumulator: The Revolutionary 30-Day Fitness Plan does exactly what it says on the cover.
In order to promote progress, avoid plateaus and provide motivation, it gets tougher as the monthlong programme goes on.
When you’re building your fitness, strength and endurance, it makes sense that your routine should develop, too.
Paul Mumford, the brains behind the book, has put together this seven-day mini version for us, which involves focusing on just one fuss-free move per day — and he promises that it’s enough to make a difference.
The benefit of keeping it this simple is that not only are you preparing your body in terms of movement, mobility and strength, but you’re also learning about training along the way.
Do the exercise for 20 seconds, rest for 10 seconds and then repeat this twice more.
Do the exercise for day two in the same way, then rest for 20 seconds before going back and repeating day one.
Continue adding exercises each day until day seven, by which time the workout will last just a little over 13 minutes.
Then repeat weekly and check out the results.
GLUTES, LEGS, CORE
* Stand with feet slightly wider than hip-width apart. Your big toes should be pointing forwards.
* Extend your arms straight out in front of you as you squat down.
* Bend at the knees and hips as if you are about to sit down in a chair.
* When your bum has reached the same height as your knees, push yourself back up by squeezing your bum and pushing through your heels to stand.
Keep your chest up and shoulders back throughout
GLUTES, LEGS, CORE, UPPER BACK, SHOULDERS
* Stand with your feet together and facing forwards. Interlock your fingers and place your palms on the back of your head. Pull your elbows back until you can feel a squeeze in between your shoulder blades.
* Take a big step forwards with your left leg and bend your knees until both legs are at a 90-degree angle.
* Your left foot should remain flat on the floor with your left knee directly above your left ankle.
* Straighten your legs to return to the starting position and repeat the exercise by stepping forwards with your right leg.
CHEST, TRICEPS, SHOULDERS, CORE
* Get into position by lying face-down on the floor with your feet hip-width apart.
* With your fingers spread, place your hands flat on the floor either side of your chest so they are directly underneath your elbows. Rotate your hands in until your elbows point to four o’clock and eight o’clock. Push up on to your toes and straighten your arms.
* Lower yourself down by bending your elbows.
* Try to lower yourself until your nose or chest touches the floor before pushing back up.
Keep a straight line in your body from head to heel throughout
GLUTES, LEGS, SHOULDERS, TRICEPS, CORE
* Start with your body facing the floor. Your arms should be straight and your hands on the floor directly underneath your shoulders. Your body should be straight with your feet behind you, hip-width apart and with your toes curled under.
* While maintaining this position, bend one leg and draw it in until your knee reaches your arm on the same side.
* Step back and repeat using the other leg.
Don’t let your lower back overarch
UPPER BACK, SHOULDERS, MIDDLE BACK
* Lie face down on the floor.
* Take your arms straight out in front of your head so your body makes a Y shape.
* Turn your palms in facing each other, make a fist and point your thumbs towards the ceiling.
* Keeping your chin on the floor, lift both arms straight in the air while maintaining that Y shape.
* Lift your arms as high as you can and slowly return to the floor before repeating the movement.
Keep your neck long and shoulders away from your ears
GLUTES, LEGS, CORE SIDES, MIDDLE BACK
* Stand with your feet hip-width apart and your arms down by your sides.
* Take a large step to the left while bending at your hip and knee. Your right leg should remain straight.
* Turn your left foot slightly out as you land and keep both feet flat on the floor. At the same time, lean slightly forwards and to your left, reaching down to touch your left foot with your right hand.
* Return to the starting position and repeat in the other direction.
Keep a flat back as you lower to touch your foot
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