Follow the plan

Inspired by Antony and Zoe’s amazing holiday body journey? Download the plan below and you can take part too.

Week 1:

Get A Holiday Body Plan Weeks 1 and 5

Week 2:

Get A Holiday Body Plan Weeks 2 and 7

Week 3:

Get A Holiday Body Plan Weeks 3 and 6

Week 4:

Get A Holiday Body Plan Weeks 4 and 8

Follow Tim’s exercise tips

It is recommended that you increase physical activity gradually. If in any doubt, or you experience physical discomfort while exercising, please stop and consult a healthcare professional.

Tim’s Exercise Tips

Here are some top exercise tips from Antony and Zoe’s trainer, Tim.

 Download Tim’s full plan  

It is recommended that you increase physical activity gradually. If in any doubt, or you experience physical discomfort while exercising, please stop and consult a healthcare professional.

The side lunge

So many people forget sideways movements, but doing this exercise really targets the butt in a big way, and tones the inner and outer thigh.

  • Assume an athletic standing position, with the knees and hips slightly bent, feet shoulder-width apart, and the head and chest up. This will be your starting position.
  • Staying low, take a slow, lateral step to the right. Keep your toes pointed forward and stay low. Extend the left knee, driving your weight to the right, flexing the knee and hip into a side lunge. Maintain good posture through the entire spine, keeping your head and chest up.
  • Pause at the bottom of the motion, and then drive through the heel of the right foot to push back to the starting position.  Do the required number of reps on each leg before you switch.
  • Do 3 sets of 15 per leg
  • Rest for 60 seconds between sets

The glute bridge

This exercise really lets you concentrate on squeezing the muscles of your butt, as well as strengthening your core.  You can go from using no weight, all the way up to using very heavy weights, to pack on some shape to that bum.

  • Place your upper body on a bench and your feet firmly on the ground, shoulder-width apart. Keep your body straight. Bend your knees and lower your hips towards the floor, then return to starting position and repeat.
  • Do 3 sets of 15
  • Rest for 60 seconds between sets

Squat

This is quite simply the best exercise for nearly everything, but it’s the absolute number one exercise for building a great butt.

  • Stand with feet about hip-distance apart or wider, toes turned out just slightly.
  • Pull your belly button towards your spine and contract your abdominal muscles while pulling the shoulders down and away from your ears.
  • Shift your weight into your heels and bend at the hips, starting to push the hips towards the wall directly behind you.
  • As you bend at the hips, your knees and ankles will also bend.  As you lower the hips, your knees will start to go forward.  This is normal, but don’t let them go too far.  Keep your abs engaged to hold your balance and focus more on sending the hips back than bending the knees forward.
  • Continue to lower your hips as low as you can or until your thighs are parallel to the floor.
  • If you can, go down until your butt is in line with your knees.
  • Do 3 sets of 12-15 repetitions
  • Rest 60 seconds between sets

Goblet squat

  • Stand holding a dumbbell close to your chest. This will be your starting position.
  • Squat down between your legs as deep as possible. Keep your chest and head up and your back straight.
  • At the bottom position, pause and then drive up to return to the starting position.
  • Do 3 sets of 12-15 repetitions
  • Rest 60 seconds between sets

The plank

This is a very well-known core muscle exercise which is often done incorrectly, causing the back and/or shoulders to hurt.

  • Keep your shoulders directly over your elbows.
  • Your back should be totally straight while you actively pull in your belly button to activate the TVA muscles which act like a corset around the whole mid-section.
  • Squeeze the muscles at the front of your thighs, trying to lift your kneecaps and squeeze the glutes.
  • If you cannot keep your hips in line, or you can feel it in your back, then you should stop the exercise.
  • Do 3 sets of 30-60 seconds
  • Rest 60 seconds between sets

Windscreen wipers

This exercise targets everything from your lower and middle abs to the obliques and pelvic floor.

  • Lie on your back with your arms straight out to the sides. Lift your legs and bend the knees at a 90-degree angle if you cannot straighten them.
  • Pull the belly button in as tight as possible.
  • Rotate the hips to one side, without letting the legs touch the floor.
  • Lift your legs and return to the starting position.
  • Rotate the hips to the opposite side and repeat until set is complete.
  • Do 3 sets of 20 repetitions
  • Rest 60 seconds between sets

Lying leg raise

This exercise specifically targets the lower abdominals and the pelvic floor.

  • Lie on a bench or just on the floor with your legs straight (if possible) and at a right angle, with the soles of your feet facing up to the sky.
  • Pull your belly button into the floor as tight as you can with the intention of flattening your lower back against the floor.
  • Slowly lower your legs towards the ground, keeping your abs pulled in as tight as possible, trying to keep a flat back.  Most people cannot keep a flat back and you don’t need to, but the intention to keep the back flat will keep the abdominals engaged in the right way.
  • Stop with your heels an inch from the floor and pull the abs tighter to lift the legs back up to the starting position.
  • Once at the top, do not lift the bottom off the floor or let your legs go past the 90-degree angle.
  • Stop once you have completed the required reps or if your lower back begins to hurt.
  • Do 3 sets of 12 repetitions
  • Rest 60 seconds between sets

Dorsal raises

When trying to get a trim waist it’s important not to forget that your lower back makes up a lot of your waist.  This very simple exercise directly targets the muscles in your lower back.

  • Lie face down.
  • Bend your elbows and place your fingertips at your temples, with your elbows out to your sides.
  • Slowly lift your chest and stomach up off the floor. Make sure to keep your hips and legs against the floor and keep them still.
  • Hold this position for a few seconds and return to starting position.
  • Do 3 sets of 15 repetitions
  • Rest 60 seconds between sets

Prone cobra

This exercise targets every muscle in the back of your upper body and opens up your shoulders for those of you that tend to slouch. Everyone slouches.

  • Lie on your front, gently squeeze your glutes (butt muscles), and gently lift your back up off the floor.  You can do this on a raised bench for a larger range of motion.
  • Keep facing the ground, chin tucked in
  • With your arms at a 45 degree angle to your sides, gently lift them off the floor, Palms facing outwards.
  • Do 3 sets of 15 repetitions
  • Rest 60 seconds between sets

Waiter’s carry

Being able to walk while keeping your core muscles engaged is very important to keep you balanced and your waist looking tight.

  • Raise a plate/dumbbell overhead with both hands. Once you have control of the weight, remove one hand. Keep your arm fully extended and your eyes focused on the plate.
  • Stand with your feet shoulder-width apart and knees slightly bent. This will be your starting position.
  • Begin walking at a controlled pace, maintaining a fully extended arm overhead.
  • Walk for recommended number of steps or time.
  • Do 3 sets of 30 seconds per arm.
  • Rest 60 seconds between sets

 

Chest stretch

Stretching your pectoral (chest) muscles will help you stand more upright which in turn tighten up your waist.

  • Use a doorway or any archway and place your hands slightly above shoulder height either side
  • Step forwards with on leg so that you move forwards into the stretch.
  • Keep your eye line up and shoulders drawn backwards and down
  • Hold for at least 30 seconds and switch legs
  • Hold the stretch 30 seconds per leg in between exercises or as many times as you can throughout the day.

 

Lats and shoulder stretch

The biggest muscle in your upper body is the latissimus dorsi muscles, which cover most of your whole back.  Unfortunately, they do become tight, and as they attach to the front of your shoulders, they tend to pull them inwards.

  • Reach up to a doorway or other structure above, taking a slightly-wider-than-shoulders position with your hands.
  • Rest the blade (sides of the hands of the little fingers) on the frame.
  • Keep the arms relatively straight, with a slight bend in the elbow.
  • Step forwards with one leg so that your torso moves forwards and increases the stretch.
  • Hold for at least 30 seconds and switch legs.
  • Hold the stretch 30 seconds per leg in between exercises or as many times as you can throughout the day.

 

TRX face pull

This exercise opens up your chest and strengthens the muscles in the backs of your shoulders.  As it is a bodyweight exercise, you get the added benefit of working all of the muscles in your core.

  • Set the TRX cables to an elevated point.
  • Grab the handles with your hands and lean back at a slight angle.
  • Let your arms go straight out at about face level.
  • Pull your body in and keep your hands at face level.
  • As you pull yourself in, bend your elbows so that they make a 90-degree angle.
  • Let your body back so that your arms are straight again.
  • Do 3 sets of 15 repetitions
  • Rest 60 seconds between sets

Wall angel

A very simple exercise but one that many struggle with because of bad posture.  Do this anywhere and do it a lot.

  • Stand up against the wall with your arms at a 90-degree angle and level with your shoulders while maintaining contact against the wall with your tailbone and shoulder blades.
  • Raise your arms above your head, trying to keep your elbows and wrists as close to the wall as possible.
  • Lower your arms to the starting position and repeat.
  • Do 3 sets of 15 repetitions
  • Rest 60 seconds between sets

Lateral raises

This exercise doesn’t take much weight and if done correctly targets the outside of the shoulders as well as the front and the back.  Very good for isolating and building great-looking shoulders.

  • Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length, with the palms of the hand facing you.
  • While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass.
  • Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
  • Lower the dumbbells back down slowly to the starting position as you inhale.
  • Do 3 sets of 12 repetitions
  • Rest 60 seconds between sets

Chin-ups

If you can’t handle your own body weight and pull yourself over a bar once, you need to work on doing it as it hits all the muscles you need for that V-shaped back.

  • Grab the pull-up bar with the palms facing your torso and a grip closer than the shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, keep your torso as straight as possible while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, pull your torso up until your head is around the level of the pull-up bar. Concentrate on using the biceps and back muscles in order to perform the movement. Keep the elbows close to your body.
  • After a second of squeezing the biceps and back in the contracted position, slowly lower your torso back to the starting position: when your arms are fully extended. Breathe in as you perform this portion of the movement.
  • Do 3 sets of 10 or maximum repetitions
  • Rest 60 seconds between sets

Lat pulldown

Everyone knows this exercise and everyone should do it, as it hits the whole back as well as allowing you to really concentrate on feeling the right muscles

  • Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the kneepad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  • Grab the bar with the palms facing forward using the prescribed grip. Your hands need to be spaced out at a distance equal to your shoulder width.
  • As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
  • As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar.
  • After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
  • Do 3 sets of 12 repetitions
  • Rest 60 seconds between sets

 

Dumbbell pullovers

This exercise works the large muscles of your back, chest and the muscles around the rib cage to accentuate your abs.

  • Lie perpendicular to the bench (torso across it as in forming a cross), with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
  • Grasp the dumbbell with both hands and hold it straight over your chest at arm’s length. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position.
  • While keeping your arms straight, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
  • At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
  • Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
  • Do 3 sets of 12 repetitions
  • Rest 60 seconds between sets

 

Hanging leg raises

A brilliant exercise to hit every part of your abdominals as well as strengthening your grip and working the shoulders.

  • Hang from a chin-up bar with both arms extended at arm’s length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
  • Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
  • Go back slowly to the starting position as you breathe in.

 

 

Walking Lunges

This is a great bum building exercise and it targets every part of the thigh from back to front and inner to outer.

  • Begin standing with your feet shoulder width apart and your hands on your hips.
  • Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.
  • Drive through the heel of your lead foot and extend both knees to raise yourself back up.
  • Step forward with your rear foot, repeating the lunge on the opposite leg.
  • Do 3 sets of 24-30 repetitions
  • Rest 60 seconds between sets

 

 

Week 4: Snacks

No – exercise day

1. 1 hard-boiled egg – salt and pepper to season and 100g of cherry tomatoes
2. 30g hummus and 100g carrots
3. 1 apple and 1tbsp almond butter
4. 1 pear/orange and a closed handful of unsalted nuts
5. ½ banana, 2 tsp of cacoa powder and 150ml ssmilk

Exercise day

1. 1 banana and 1 handful of nuts
2. 2 Oatcakes and 30g Hummus
3. 1 banana with 1 tbsp Nut Butter
4. 1 handful dried mango as well as 1 boiled egg
5. 1 handful of grapes and 100g Greek yogurt

Zoe – evening snack (i.e. swapped for an evening snack) no exercise day snacks as well as:

1. 1 apple or strawberries dipped in 20g of dark chocolate melted
2. 1 cup of hot chocolate made with skimmed milk
3. ½ a banana with dark chocolate melted (slice banana, cover with chocolate and microwave)
4. Chocolate ice lollies (Make option 5 above and freeze into ice lollies)
5. Frozen Greek Yogurt Drops: 100g FAGE Greek yogurt, ½ cup of frozen berries mixed together well. Place into an ice-lollies mould. Freeze for a few hours until solid or line a baking sheet with parchment paper and drop ½ tsp of the mixture onto the sheet leaving enough room between each drop so they don’t touch. Freeze and serve.

Week 4: Sun-Dried Tomato Crusted Cod with Pea Mash

(Serves 2)

Ingredients

  • 2 x 140g cod fillets (fresh or frozen)
  • 25g sundried tomatoes
  • 1 tbsp grated Parmesan cheese
  • 250g frozen peas
  • 1 tbsp olive oil
  • Small handful of roughly chopped fresh mint

Method:

Heat oven to 180 degrees. Put sundried tomatoes, parmesan and 2 tsp olive oil in a blender/ food processor and blend until a thick paste forms.

(Note: an alternative is to bash the ingredients together using a pestle and mortar).

Place the cod fillets on a non-stick baking tray and top each piece of cod with the tomato mixture. Roast in over for 12 – 15 minutes or until the fish is cooked through (will flake when a knife is pushed through). Meanwhile, bring a medium pan of water to the boil and cook frozen peas for 3 – 4 minutes until tender. Drain. Put the peas into a food processor with extra virgin olive oil, mint and some pepper. Gently whizz mixture until there is a consistently chunky mash. Serve immediately with cod and a slice of lemon.

Week 4: Turkey and Vegetable Stir-Fry

(Serves 2)

Ingredients:

200g turkey breast cut into small pieces
1 pre-packed vegetable stir-fry mix
1 cloves garlic
1/2 inch grated ginger
1 tablespoons sesame seed oil
2tablespoons light soy sauce
1 tbsp honey
30g unsalted cashews

Method:

Peel and chop the garlic and grate the ginger.

Heat up the oil in the wok.

Throw in the garlic and ginger and give it a stir.

Add turkey and cook for a few minutes until cooked. T

hen add the mixed vegetable pack.

Mix well.

Cook for another three minutes.

Finally, add the soy sauce and honey stirring well to combine.

Toss in the nuts cook for another minute.

Week 4: Beef in Oyster Sauce with Cauliflower Rice

(Serves 2)

Ingredients:

200g lean stir-fry beef cut into thin strips
200g tenderstem broccoli
1 red or yellow pepper sliced
2 spring onion chopped
1 garlic clove sliced
2 tbsp oyster sauce
1 tbsp coconut oil
1 tbsp sesame seeds

Cauliflower rice
200 – 350g cauliflower rice
½ onion chopped (optional)
1 tsp coconut oil

Method:

Heat a wok until smoking, pour in the ½ the oil and then add the beef.

Stir-fry for 2-4 minutes (until beef is cooked to your liking) then top onto a plate.

Add the other half of the oil and add the broccoli and peppers with a splash of water and cook until the broccoli is bright green.

Add onions, garlic and sesame seeds and cook for 1 more minute.

Add the oyster sauce and about 125ml water and bring to the boil and cook until it reduces to a sticky sauce.

Stir in beef, mix well and serve immediately with cauliflower rice.

Cauliflower Rice

Heat some oil in a pan and sauté ½ an onion for 3-4 minutes or until the onion is relatively translucent.

Add in cauliflower rice and continue to sauté for 4-5 minutes. Season with salt and pepper and serve.

Week 4: Salmon and Courgette Kebabs

(Serves 2)

Ingredients:

2 salmon fillets, skinless and cut into chunks
2 courgettes cut into chunks
1 red onion cut into chunks
1 lemon roughly chopped
Kebab skewers
Green salad leaves

For the marinade
Zest and juice of 1 lemon
1-1.5 tbsp of olive oil
Handful of fresh thyme leaves roughly chopped
Pinch of paprika

Method:

Pre-heat the oven or BBQ to medium.

Prepare the marinade by mixing all ingredients together.

Season with freshly ground pepper and a little sea salt.

Place the salmon, courgette, onion in a bigger bowl and cover with the marinade.

Let it sit for 10 – 15 mins.

Once marinated, load all ingredients onto skewers and cook on bbq or in oven.

Baste frequently to keep kebabs moist.

Cook until salmon is cooked through.

Serve with a big side salad.

Week 4: Pesto Lamb Chops with Steamed Vegetables

Ingredients:

2 small lamb chops rubbed with 2 tsp pesto
Steamed vegetables of choice – challenge is to get at least 4 different colours in there
1 tsp olive oil drizzled over steamed vegetables

Method:

Pre-heat oven to 180 degrees Celsius (Gas Mark 4) and place the lamb chops in the oven.

Grill until cooked to your desired doneness.

Serve with steamed vegetables

Week 4: Quick Prawn Pad Thai

Ingredients:

100g raw king prawns (peeled and deveined)
1 garlic clove crushed
1 small bag mixed stir-fry vegetable
1 tbsp light soy sauce
1 tsp honey
1 tbsp peanuts chopped
2 eggs
1 tsp fish sauce
1 tsp coconut oil

Method:

Place coconut oil into a non-stick pan and set over a medium heat.

Cook prawns and garlic, stirring for 2 minutes or until the prawns are pink and almost cooked through.

Add the stir-fry vegetable pack and mix.

Add in soy sauce and honey.

Stir-fry for 2 – 3 minutes.

Then add chopped peanuts.

Cook for a further few minutes and then take off the heat and place into a bowl.

Meanwhile whisk together and add fish sauce until well combined.

Pour the egg mixture into the freshly emptied pan and cook for 30 seconds or until the base is set.

Using a spatula, draw the edges of the omelette into the centre to allow all the egg to cook.

Cook for another 2 -3 minutes until the egg is almost set.

Arrange the prawn mixture over half the omelette and fold over to enclose the filling.

Week 4: Vegetable and Feta cheese omelette

Ingredients:

2 eggs
1 tbsp butter
½ small onion chopped
1 handful cherry tomatoes chopped
1 handful of spinach
1 tbsp milk
15g feta crumbled
Salt and pepper to taste

Method:

Melt half the butter in a medium sized pan over a medium heat.

Put in the onions, tomatoes and spinach and cook for 4 – 6 minutes stirring occasionally until vegetables are tender.

While the vegetables are cooking, beat the eggs with the milk and salt and pepper.

Remove cooked vegetables from the heat and place into a small bowl.

Melt remaining butter in the pan and add the egg mixture.

Cook for about 2 minutes or until the eggs begin to set on the bottom of the pan.

Gently lift the edges of the omelette with a spatula and let the uncooked part of the egg cook through.

Continue to cook for 2 -3 minutes or until the centre of the omelette starts to look dry.

Sprinkle the cheese over the omelette and spook the vegetable mixture into the centre of the omelette.

Using a spatula gently fold one edge of the omelette over the vegetables.

Let the omelette cook for another two minutes. Slide the omelette out of the skillet and onto a plate.