How To Look Like Melanie Sykes

Exercise | Fitness | Lifestyle

Posted on December 03, 2014 by Jenny Cromack

If any of you have recently watch Im a Celebrity, Get Me Out Of Here! you might have seen the amazing Melanie Sykes. Now here is a woman that clearly trains and trains well! Since seeing her on I’m A Celeb many of our personal training clients have asked how to look like Melanie Sykes.

 

If you want to achieve this lean athletic look here is the program for you. Follow this 6 week routine from motive8 North personal trainer Chris Baird and see a leaner, more toned you. By the way…..sitting on a bike and walking on the treadmill are out! Barbells, dumbbells and HIIT are in! Points about the program:

  • You need to commit to 4 sessions per week
  • You need to give 100% to every session
  • The resistance you use must be increased every time you hit the rep range
  • Eating a healthy diet, high in vegetables, animal proteins and some complex carbohydrates is a must.

Session A. MONDAY  (Whole Body Resistance Routine, high endurance range)

  • A1. Back Squat 3 sets 15-20 repetitions Tempo 4010 (55% 1RM)
  • A2. Seated Dumbbell Lateral Raise 3 sets 15-20 reps, Tempo 4010) (50% 1RM)
  • A3. Pronated Grip Wide Lat Pull down 3 sets 15-20 reps, Tempo 4110) (55% 1RM)
  • B1. Walking Barbell Lunges 3 sets 22-26 steps, Tempo 3010 (55% 1RM)
  • B2. Bent Over Supinated Grip Rows 3 sets 15-20 repetitions, Tempo 4010 (55% 1RM)
  • B3. Dumbbell Decline Bench Press 3 sets 15-20 receptions, Tempo 4010 (55% 1RM)
  • C1. Incline DB French Press 3 sets 15-20 reps, Tempo 3220
  • C2. Incline DB Zottoman Curls3 sets 15-20 reps, Tempo 3030

Session B. WEDNESDAY. (Whole Body Resistance Routine, Mid endurance range)

  • A1. Deadlift 4 sets 13-16 repetitions Tempo 3010 (60% 1RM)
  • A2. Seated DB Military Press 4 sets 13-16 reps, Tempo 3010) (60% 1RM)
  • A3. Hack Squats 3 sets 13-16 reps, Tempo 5020) (60% 1RM)
  • B1. Dumbbell High Box Step Up 4sets 14 per leg, Tempo 20×0 (60% 1RM)
  • B2. Bent Over Pronated Grip Rows 4 sets 13-16 repetitions, Tempo 3010 (60% 1RM)
  • B3. Dips 4 sets 13-16 receptions, Tempo 5010 (bodyweight)
  • C1. Incline DB French Press 4 sets 13-16 reps, Tempo 3220
  • C2. Incline DB Zottoman curls 4 sets 13-16 reps, Tempo 3030

Session C. FRIDAY. (Whole Body Resistance Routine, Strength…. NOT SIZE!)

  • A1. Back Squat 5 sets 4-6 repetitions Tempo 2010 (80% 1RM)
  • A2. Close Grip Bench Press 5 sets 4-6 reps, Tempo 2010 (80% 1RM)
  • B1. Romanian Deadlifts 5 sets 4-6 reps, Tempo 20×0 (80% 1RM)
  • B2. Upright Row Cable DAP 5 sets 4-6 repetitions, Tempo 20×0 (80% 1RM)
  • C1. Glute Bridge Barbell 4 sets 6-8 reps, Tempo 3022
  • C2. Incline DB curls neutral grip 4 sets 6-8 reps, Tempo 3022

Session D. SATURDAY (HIIT DAY)– can replace running for rowing, etc

  • Sprint 45s
  • Walk 45s

Repeat for 12 rounds

Commit to the Program, clean up your nutrition and reap the rewards! Who knows you may even end up on ‘I’m a celeb!’