Written by Simon Cushman
Get Hot & Sweat Ready For Valentine's Day
Now whether or not you recognise Valentine’s Day, it’s a great date to have in your diary for your fitness. It’s just long enough away from Christmas and New Year to see a noticeable change in your body and to have got over the overfeeding, but not so long that it seems like a lifetime away and nothing you need to look at soon.
What I have found with clients and most gym users is that the 2 week run-up to Valentine’s is the hardest. Motivation tends to dwindle from resolutions, dieting causes a lack of energy and the last push seems so much harder, but you can do it!
So here’s a little kick-start for the beginning of February to get you working your socks off for a night where you might be working your pants off…
This is a 2 week, 4-day programme: The aim is to periodise your training to maximise muscle growth and fat loss to change the shape of your body for some beautiful curves in all the right places! The focus is on waists, shoulders, abs and glutes which will cover all of the bases for girls and guys and give a gorgeous heart shaped body to die for. Lift as heavy as you can on each exercise while keeping great form. Scale each exercise so it is the level you need rather than going too hard or too easy!
Week 1
Day 1 Straight Sets Volume
| Exercise | Sets | Reps | Rest |
| Squat | 4 | 12 | 1 min |
| Lunge | 3 | 16 | 1 min |
| Seated Shoulder Press | 4 | 8 | 1 min |
| Bent over Row | 3 | 10 | 1 min |
| Dips | 2 | 10 | 1 min |
| Leg Curl | 2 | 12 | 1 min |
| Lateral Raise | 2 | 12 | 1 min |
| Side Bends | 3 | 12 | 30 sec |
| Side Planks | 3 | 30 sec-1 min | 30 sec |
| Russian Twists | 3 | 20 | 30 sec |
Day 2 Power Circuit
| Exercise | Reps | Rounds | Rest |
| Bike sprint | 1 km |
3 (scale accordingly) |
As long as it takes to complete a round |
| Med Ball Slam | 5 | ||
| V-crunch | 5 | ||
| Burpees | 5 | ||
| Renegade Row | 5 each arm | ||
| Kettlebell swings | 10 |
Day 3 Straight Sets Strength
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 4 | 2 min |
| Step Ups | 3 | 8 | 2 min |
| Pull ups/downs | 4 | 6 | 2 min |
| Bench Press | 3 | 4 | 2 min |
| Rockey’s | 3 | 3 | 1 min |
| Pallof Press | 3 | 6 | 1 min |
Day 4 Endurance Circuit
| Exercise | Reps | Rounds | Rest |
| Bike Sprint | 2 km |
3 (scale accordingly) |
Half as long as it takes to complete a round |
| Press ups | 15 | ||
| Walking Lunges | 20 | ||
| Bicycle crunch | 20 | ||
| Single Arm Row | 10 each arm | ||
| Hanging leg raise | 20 |
Week 2
Day 1 Straight Sets Strength
| Exercise | Sets | Reps | Rest |
| Squat | 4 | 5 | 1 min |
| Lunge | 3 | 6 | 1 min |
| Seated Shoulder Press | 4 | 5 | 1 min |
| Bent over Row | 3 | 6 | 1 min |
| Rockey’s | 3 | 3 | 1 min |
| Pallof Press | 3 | 6 | 1 min |
| Side Bends | 3 | 8 | 30 sec |
Day 2 Power Circuit
| Exercise | Reps | Rounds | Rest |
| Bike sprint | 1 km |
3 (scale accordingly) |
As long as it takes to complete a round |
| Med Ball Slam | 5 | ||
| V-crunch | 5 | ||
| Burpees | 5 | ||
| Renegade Row | 5 each arm | ||
| Kettlebell swings | 10 |
Day 3 Straight Sets Volume
| Exercise | Sets | Reps | Rest |
| Deadlift | 4 | 8 | 1 min |
| Step Ups | 3 | 16 | 1 min |
| Pull ups/downs | 4 | 12 | 1 min |
| Bench Press | 3 | 10 | 1 min |
| Dips | 2 | 10 | 1 min |
| Leg Curl | 2 | 12 | 1 min |
| Side Plank rotations | 3 | 6 each side | 30 sec |
| Russian Twists | 3 | 10 | 30 sec |
Day 4 Endurance Circuit
| Exercise | Reps | Rounds | Rest |
| Bike Sprint | 2 km |
3 (scale accordingly) |
Half as long as it takes to complete a round |
| Press ups | 15 | ||
| Walking Lunges | 20 | ||
| Bicycle crunch | 20 | ||
| Single Arm Row | 10 each arm | ||
| Hanging leg raise | 20 |
Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you're concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.
Dan Speakman is our editor and level 3 qualified Personal Trainer. Having spent time in Australia, he has experience in planning and delivering exercise plans to beginners and advanced athletes — both in the UK and down under.
Dan has also run successful weight-loss camps across the UK, alongside regular training seminars, covering all areas of gym-based training. He also runs weekly fitness boot camps and spin classes.
When he’s not working, or in the gym, Dan enjoys travelling to sunnier destinations, eating out, and trying exciting new foods.
