Cover Model Workout

WORKOUT: SOPHIE GUIDOLIN sophieguidolin.com.au // @sophie_guidolin HAIR & MAKEUP: EFI TZAGARAKIS efitzagarakismakeup.com // @efi_t_makeup PHOTOGRAPHER: JESSICA APAP jessicaapap.com // jessicaapap_photographer

ONE PLATE Wonder WITH COVER MODEL SOPHIE GUIDOLIN

Can’t get to a fully equipped gym this festive season or New Year? No stress – our cover model Sophie Guidolin has your hotel workout sorted, with this upper body routine designed to use just one weight plate and an empty barbell (you can even swap the barbell out entirely). It’s her present to you.

This workout focuses on your upper body, helping to build muscle definition while also strengthening the muscles that encourage good posture.

Similar to the majority of women, my favourite muscle group to train is legs, so when training my upper body and core, I like a short and sharp workout that maximises my time and incorporates plenty of compound movements. The only equipment you need to complete this workout is a weight plate and barbell (no barbell? Even a weight plate will do for the shoulder press, so sub it out).

THE WORKOUT: Complete each exercise in the order they are prescribed, with 60 to 90 seconds rest between each set.

EXERCISE SETS REPS REST

Standing overhead press 3 10 – 12 60 – 90 seconds

Single arm row Front raise Overhead tricep extension Weighted plank 3 10 – 12 60 – 90 seconds

3 10 – 12 60 – 90 seconds

3 12 – 15 60 – 90 seconds

3 Hold for as long as you can, for a minimum of 20 seconds, increasing by 10 seconds each set 60 – 90 seconds

Standing overhead press This is one of my favourite exercises. By performing this power move standing, it requires a good level of core engagement, while also working the anterior and lateral deltoids, triceps, upper pectoral and serratus anterior.

Step 1 Position the empty or loaded barbell in front of your feet, standing with your feet slightly wider than shoulder width apart. Pick up the bar with a pronated grip (palms facing away) and rest it on your chest, ensuring your elbows are high. This is your starting position.

Step 2 Keeping your torso tall and tensed, push the bar overhead until your elbows are fully extended. Your head should finish in front of the bar.

W O R K O U T T I P G U I D O L I N ’ S Don’t use momentum from your legs or body to move the bar. This exercise should rely solely on your arm and shoulder strength.

Step 3 Lower the bar slowly back to your starting position.

Repeat for the specified number of repetitions.

Single arm row I like to ensure I perform a combination of lateral and unilateral movements to avoid any muscle imbalance – making this exercise the perfect addition to my routine. Isolating one side of the body at a time, the single arm row works the lat, along with the teres major and minor, brachialis and trapezius – muscles that assist in keeping your shoulders back and down.

Step 1 Start with the weight plate in your hand and your feet positioned in a wide stance, with your opposite hand on a bench to help you stabilise. Keep your back straight at all times.

Front raise A challenging exercise, the front raise engages a range of muscles so often neglected. This exercise requires you to brace hard through your core, while working the lateral and anterior deltoid and upper pec major.

Step 1 Grab the weight plate with both hands, your thumbs pointing up. Stand tall and allow your arms to fully extend in front of your body.

30 STRONGFITNESSMAG.COM.AU Step 2 Fully extend your elbow, lowering the plate until it ‘hangs’ directly below your shoulder. Your shoulder blade should draw backwards and down, and your core should be engaged (as if you were about to get punched in the stomach). This is your starting position.

Step 3 Contracting your back muscles, pull the plate weight up towards your hip before slowly lowering the weight back down to the starting position.

Repeat for the specified number of repetitions then swap sides. This is one set.

Step 2 Maintaining a slight bend in your elbows and keeping your core tight, raise the plate up until your arms are parallel with the ground.

Step 3 Pause, and then slowly lower the weight back to the starting position. This is one repetition.

Repeat for the specified number of repetitions.

Overhead tricep extension This exercise targets the triceps or the back of the arm, and is performed at a higher rep range so you really feel the burn.

Step 1 Stand with your feet hip width apart, holding the weight plate in your hands. Bring the plate weight overhead, extending your arms so the plate is above your head.

Step 2 Keeping everything from your shoulders to elbows still and engaged, slowly bend your elbows, lowering the weight behind your head until your arms are just below 90 degrees. Your elbows should point forward, not out to the side.

Step 3 Pause, before extending your elbows until the plate moves back to the starting position.

Repeat for the specified number of repetitions.

Weighted plank This is your core finisher, aimed at fully fatiguing all the muscle groups you have worked throughout this session – shoulders, back and core. While you can perform this movement using body weight only, try to challenge yourself by adding the weight to your back.

Step 1 Begin in a push-up position with a weight on your back. Lower both your forearms, so that your elbows and fists are flat on the ground. Your shoulders should be parallel to your elbows and your back should be as flat as possible. Curl your toes under and engage your abs by slightly tucking in your pelvis and pulling your belly button towards your spine. Ensure your glutes are tight and don’t let your hips sag.

Step 2 Hold this position for as long as possible, keeping your eyes on the floor in front of you. Avoid raising your glutes too far in the air or rounding your back – your body should make a straight line from your heels to the back of your head. S