Post-party slim down workout

7 October 2015 by
First published: 27 December 2014

If you lived by the ‘go hard or go home’ mantra over the Christmas period, get back on track with this post-party slim down workout.

If you really went for it over Christmas and new year, there’s no need to feel pangs of guilt. After all, if not then, when? The party season is called just that for a reason, so we hope you had a good time. If you’re ready to get back on the workout wagon and undo some of the damage (you can keep all the memories, though), then get to the gym and try this post-party workout, perfect for slimming down for the new year ahead.

Perform 10-15 reps of each move without rest. Then take 30-45 seconds’ rest and repeat 3-5 times, depending on your experience level. Remember to use the heaviest weights you can manage to ensure you’re really challenging yourself.

Squat and press


Hold a dumbbell in each hand by your shoulders.
Keeping heels firmly planted and with feet shoulder-width apart, squat down, pushing your bottom out behind you.
Push back up through the heels, then push both dumbbells up to the ceiling.
Lower and repeat.

Top tip:

Keep your chest up and shoulders back

Elevated plank


Adopt a high plank position with hands under your shoulders and feet on a stability ball.
Hold for 30-60 seconds rather than repeating for reps.

Top tip:

Keep your body in a straight line by engaging your core and glute muscles

Clean and press


Hold a barbell with arms extended down by your sides. Bend at the hips and knees to lower the barbell towards the floor, generating momentum. Keep a flat back and gaze forwards. As you extend your hips and knees, row the barbell up towards your chin and rotate your grip to drop your elbows underneath the bar, bending the knees slightly again to catch the bar softly. From here, extend the legs for momentum to push the barbell overhead. Reverse the movement to go back to the start and repeat.

Top tip:

Keep feet hip-width apart for stability

Side plank with rotation


On your side, support yourself on your elbow with feet stacked on top of each other, your free arm extended towards the ceiling. Reach your free arm underneath your body by rotating. Rotate back to the start and repeat.

Top tip

Make sure your elbow is directly under your shoulder

Chest press


Lie down on a bench with feet flat on the floor and a barbell in both hands, arms extended to the ceiling.
Slowly lower the barbell towards your chest.
Push back up to the start and repeat.

Top tip:

Keep the barbell in line with your chest throughout