News, Culture & Society

Personal trainer Rachel Dillon shares the daily home workout plan to give you dream body

An Australian personal trainer has shared how it’s possible to get the body of your dreams in just six weeks – with her at-home workout plan you need to follow each day for results.

Rachel Dillon, from Queensland, said while she’s aware that it’s difficult to work out normally at the moment due to gyms across the country being closed because of coronavirus, that doesn’t mean you need to let your weight loss goals take a back seat.

‘You can definitely train at home and get great results,’ Rachel wrote on her website Bodies By Rachel.

So what does the trainer recommend you do?

While the PT said she knows it's hard at the moment due to gyms being closed due to coronavirus, you can get results at home (results pictured after six weeks of the program)

While the PT said she knows it’s hard at the moment due to gyms being closed due to coronavirus, you can get results at home (results pictured after six weeks of the program)

Before you get started on her six-week shred, ideally Rachel said you could do with investing in a few pieces of equipment.

What is Rachel’s ideal week of workouts?

  • MONDAY: Full body circuit
  • TUESDAY: Lower body weighted
  • WEDNESDAY: Upper body weighted
  • THURSDAY: Glutes weighted
  • FRIDAY: Full body circuit
  • SATURDAY: LISS cardio and core
  • SUNDAY: Rest and recovery

‘Three or four kilo dumbbells, booty bands, ankle weights, a skipping rope and some form of exercise ball are all especially useful,’ she said.

But even if you can’t find these pieces online or in sports stores, then Rachel said you can use full water bottles in place of weights or perform the exercises with your body weight only.

The PT said you’ll ideally want to be doing your workouts at some form of bench or ‘sturdy elevated surface that can act like one’.

This is for movements like tricep dips, where you need something to lean on.

Monday is the ideal day to tackle a full body circuit, and for this Rachel (pictured) said you should ideally get your hands on a skipping rope and a light set of dumbbells

Monday is the ideal day to tackle a full body circuit, and for this Rachel (pictured) said you should ideally get your hands on a skipping rope and a light set of dumbbells

MONDAY 

What does Monday’s workout involve?

  1. Skipping
  2. Dumbbell thrusters
  3. 15-second dumbbell lunges
  4. Dumbbell dead to row
  5. Push ups
  6. Dumbbell glute bridges
  7. Rotating squat jumps
  8. Burpees

Monday is the ideal day to tackle a full body circuit, and for this Rachel said you should ideally get your hands on a skipping rope and a light set of dumbbells.

You’ll be completing between three and five rounds of the workout, with 30 seconds on, 10 seconds to transition and 60 seconds rest after each round.

Rachel shared an Instagram video of her completing each step of the workout, which includes a set of skipping, a set of dumbbell thrusters, some push ups and rotating squat jumps.

‘This is a great way to get the blood pumping and the heart rate rising,’ Rachel said.

You should also torch through plenty of calories and layers of visceral fat.

What does Tuesday’s workout involve?

HAMSTRINGS

  1. Dumbbell Romanian deadlifts
  2. Dumbbell stance RDLS
  3. Exercise ball hamstring curls
  4. Elevated single leg glute bridges

What does Tuesday’s workout involve?

QUADS

  • Dumbbell deficit lunges
  • Single leg wall sit
  • Dumbbell squats (heels elevated)
  • Dumbbell wall sit

TUESDAY

Tuesday is all about a lower focus, and for this day you’ll ideally need a set of dumbbells, an exercise ball, a towel and bench and a step if you have access to one.

Rachel said you’ll be focusing on both your hamstrings and your quad muscles, as well as having the option of a ‘final finisher’ exercise to make sure you’re really in the fat-burning zone.

‘You don’t need the gym to get this one done,’ Rachel said.

But you do need to have a decent setup at home. The PT showcased how to complete each exercise online.

The ‘final finisher’ is a half burpee, which can be added in at the end of the workout.

On Tuesday, Rachel said the workout should be 60 seconds on, 10 to transition and 60 between workouts.

Tuesday is all about a lower focus, and for this day you'll ideally need a set of dumbbells, an exercise ball, a towel and bench and a step if you have access to one (Rachel pictured)

Tuesday is all about a lower focus, and for this day you’ll ideally need a set of dumbbells, an exercise ball, a towel and bench and a step if you have access to one (Rachel pictured)

What does Wednesday’s workout involve?

SHOULDERS AND CHEST 

  • Dumbbell shoulder press (standing)
  • Dumbbell lateral raises (standing)
  • Dumbbell front raises
  • Incline and decline pushups

What does Wednesday’s workout involve?

 BACK AND BICEPS

  • Dumbbell bent over rows
  • Dumbbell renegade rows
  • Dumbbell alternating bicep curls
  • Burpees
Wednesday is upper body focused, specifically targeted towards your shoulders and chest and back and biceps, and Rachel (pictured) said you can't take much of a break between sets

Wednesday is upper body focused, specifically targeted towards your shoulders and chest and back and biceps, and Rachel (pictured) said you can’t take much of a break between sets

WEDNESDAY 

Wednesday is upper body focused, specifically targeted towards your shoulders and chest and back and biceps.

‘Today, you need to move quickly between the two sets and have no longer than 60 seconds rest between them for the best results,’ Rachel said.

There is another ‘finisher exercise’ of plank raises and shoulder taps, but again she said this is optional.

You can follow the workout live here.

How to get a bikini body

  • According to Rachel Dillon, getting a bikini body is all about weight lifting. Forget cardio – targeted weights sessions are more important.
  • She also said that HIIT (high intensity interval training) is good for sculpting that lean, toned physique.
  • Get educated, read around the subject – it’s not about being a cardio bunny.
  • Eat more – Ms Dillon eats as many as five or six meals each day, totalling around 2000 – 2500 calories.
Rachel Dillon loves weight lifting

Rachel Dillon loves weight lifting

  • Don’t cut foods – protein, carbs and fat are all important to get that bikini body. Just avoid too many or any processed foods and sugar.
  • Incorporate compound exercises such as squats in order to get a toned bum. You need to target every muscle.
  • Make small changes to your daily habits, such as incorporating an extra piece of fruit to your diet or getting up at the same time each day.
  • Make sure you really want it and look at Instagram and Snapchat for workout tips.

THURSDAY 

What is involved in Thursday’s workout?

  • Banded dumbbell hip thrusts
  • Banded dumbell hip thrust flys
  • Single leg hip thrusts
  • Dumbbell sumo deadlifts
  • 1 1/4 dumbbell sumo squats.
  • Banded seated abductors.
  • Dumbbell split squats (long stride)
  • Dummbell lunge pulses (long stride)

On Thursday, Rachel said the focus is glutes – so you’ll need to find a set of dumbbells and a resistance band.

Everything needs to be repeated between three and five times, depending on your capability.

Again, you’ll need to move quickly between the sets, only allowing a maximum of 60 seconds between them.

This is because your body will burn more calories for longer if you stay with an elevated heart rate.

Your ‘finisher’ is a banded leg lateral raise on each side for 60 seconds.

Rachel (pictured before and after) famously transformed her own physique through diet and exercise, and now swears by weight lifting for her toned body

Rachel (pictured before and after) famously transformed her own physique through diet and exercise, and now swears by weight lifting for her toned body

FRIDAY

What does Friday’s workout involve?

  • Dumbbell sumo deadlifts
  • Dumbbell push press
  • Tricep dips
  • Dumbbell goblet squats
  • Dumbbell chest press
  • Dumbbell deadlift to row
  • Plank
  • Burpees

The end of the week calls for another ‘full body circuit’, but this one is different to Monday’s insofar as you’ll need a set of dumbbells and a bench.

With this workout, it’s back to 30 seconds on, 10 seconds transition between each exercise and a full minute after each round.

The workout will see you doing tricep dips, goblet squats where you hold your dummbell and planks.

You can see Rachel completing Friday’s workout here.

Three to five rounds is the optimum amount for this workout, depending on how you’re feeling.

At the weekend, Rachel (pictured) said you could try some fasted cardio with a 45-minute walk before eating or else do an eight-minute HIIT session

At the weekend, Rachel (pictured) said you could try some fasted cardio with a 45-minute walk before eating or else do an eight-minute HIIT session

What does Saturday’s workout involve?

  • Dumbbell burpees/push up
  • Dumbbell jumping lunges
  • Mountain climbers
  • Shoulder taps

SATURDAY

At the weekend, it’s time to mix things up slightly.

Rachel said you should do a 45-minute walk, ideally while you are fasting and before you’ve eaten anything in the morning.

Alternatively, you can do an eight-minute HIIT (high intensity interval training) circuit.

You should do four rounds of 30 seconds on and 10 seconds to transition between the exercises.

SUNDAY

Finally, Sunday is for ‘rest and recovery’ according to Rachel, which is vital for letting our muscles restore and build.

The PT recommends you repeat this exact workout plan every day for six weeks, and promises if you stick to it, you will be guaranteed good results.

Read more at DailyMail.co.uk


Comments are closed.