Get a pro’s body in 2012 with Wash & Go and former England ace Tony Daley

Plotted your new year health and fitness regime? Gone some way to working off those festive pounds? No? Sport-locker neither.

But no need to fear because has the definitive answer…

Wash & Go, the world’s first 2in1 shampoo has teamed up with Wolverhampton Wanderers’ fitness coach and ex England, Aston Villa and Wolves winger, Tony Daley, to help you fight your festive bulge with some 2in1 exercises.

Recent findings have shown that only 37 per cent of men take enough exercise to get any benefit from it*, so why not make 2012 the year to dial up your fitness routine – after all it’s set to be the year of sport.

Following Tony’s dual benefit exercises will ensure you’re pushing your post-holiday workout to the limit and maximising results. With seven England caps, Tony Daley knows how important results are;

“It’s hard to get motivated after the festive break but you need to get back into it as soon as possible. If you are looking for quick strength, muscle mass and endurance gain in the shortest possible time, then compound exercise is the answer. Following my 2in1 exercises will ensure you get the body you want this year.”

Incline dumbbell Press

For a chest that will impress. This will work the upper part of the chest as well as the front shoulders and triceps.

•             Lie back on an incline bench (feet firmly on the floor) with a dumbbell in each hand on top of your thighs. Use your thighs to help you get the dumbbells up, then bring the dumbbells up to the sides of your torso at chest level

•             Rotate your wrists forward so that the palms of your hands are facing away from you

•             As you breathe out, pull the dumbbells up directly above the chest

•             Lock your arms in the contracted position, hold for a second and then slowly bend your arms and lower both dumbbells in a slow, controlled fashion to the sides of your chest, keeping the elbows away from the body

Kettlebell Swings

Sharpen up that back. This exercise will work important muscles of the body including hamstrings and back.

•             Stand with your feet almost 1.5 times your shoulder width. Squat down and lift up the kettlebell (keep your weight centred and head straight), squat up and stand erect with your shoulders back

•             The movement of the kettlebell begins by squatting down until the kettlebell is well clear of the groin area and flicking the kettlebell back between the legs. During this exercise (and only at this time) use your arms to push the weight for momentum

•             During this part of the swing breathe in and hold your breath, this should mean the kettlebell is propelled behind

•             After the kettlebell reaches its lowest point, simultaneously squat up and thrust your pelvis forward. This will cause your back to be more vertical causing the kettlebell to drive forward at around chest height

•             At this point let the kettlebell fall back into its arc, keeping your arms extended arms at all times. As the kettlebell lowers, squat down slightly with hips back

Torture Twist

For the perfect pack and lower back.

•             Place a flat bench perpendicular to a gym rack or stationary bench and sit centrally on the edge of the bench and place your feet under the rack

•             Lean back so that your torso is of the edge of the bench parallel to the floor. Place your arms across your chest

•             Turn fully to the right side and hold for three seconds, turn to the left side and hold for three seconds. This counts as one rep. Remain parallel to the ground for each set and come up to sitting position

Please note that: The exercises should be done in the order stated and in circuit format (completion of all exercises equals 1 set) with 2 – 3 minutes between each set (sets, repetitions). will almost certainly be giving it a go in 2012. Let us know how you get on…via the comments section below or on our Twitter and Facebook pages.

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