Get in shape this summer with Mark Wright’s great workouts and meal plans

Jenny Francis

Published: 22:00, 16 May 2020
Updated: 5:19, 17 May 2020

KEEPING fit in lockdown hasn’t been easy. And with gyms now predicted to be closed until autumn, it’s going to be a long time before you can sign up to your favourite spin class, jump on the treadmill or pump iron.

But The Sun has the answer. We have teamed up with TV presenter and fitness fanatic Mark Wright to get you in shape this summer.

Mark Wright is here to help you all get in shape this summer

His daily live Instagram workouts have had fans glued to their phones watching him whip his celeb pals into shape — and now it’s time for YOU to give them a go.

The 33-year-old telly host, who began his fitness journey as a professional football player for the Tottenham youth team, says you can lose weight, keep fit and build strength from home.

Mark, married to TV beauty Michelle Keegan, says: “This exercise plan is exactly how I train. Just 20 or 30 minutes a day is all you need for a proper workout.

“And it’s for any ability — that’s the beauty of it.

Mark married actress Michelle Keegan in May 2015

“You can make each move harder by going faster or jumping higher, or easier by going slower or doing fewer repetitions. Once you get started and have my exercises ready to follow, you’ll have no excuse not to try it. I promise, once you start seeing the benefits of regular exercise, you won’t ever want to go back.”

In the first part of his Train Wright fitness plan for you today Mark reveals your first home circuit to kick-start your fitness journey and have you losing weight and feeling healthier in no time.

Complete two to three rounds of the ten moves with 40 seconds work then 20 seconds rest.

Mark says: “It’s become part of my life and I want it to become part of yours too.”

LOCKDOWN FOOD PLANNER

Mark tries to eat well but is by no means a slave to any faddy diet. He says: “I love ordering a takeaway and having beers with my mates, but then I also have chicken salad for lunch and work out four to five times a week. It’s about consistency.”

Here are typical examples of his eating plan.

Mark likes to eat healthy as well as doing regular exercise to keep fit

DAY ONE

Breakfast: Three-egg omelette cooked in a little olive oil with veg of your choice. I usually go for spinach, onion, tomato and chilli flakes. Black coffee.
Lunch: Cooked chicken breast with herbs, salad, tomatoes, spring onions and handful of cooked brown rice.
Dinner: Oven-cooked white fish or salmon with vegetables – broccoli, spinach and asparagus.
Snacks: Banana.

DAY TWO

Breakfast: Cooked oats with oat milk and water topped with banana and honey.
Lunch: Roasted sweet or jacket potato with tuna and onions.
Dinner: Chicken or king prawn stir fry.
Snack: Handful of nuts and raisins and fruit salad.

THE PLAN

Follow one of Mark’s circuits three to four times a week. Using High Intensity Interval Training, you work as hard as you can for 40 seconds on each move.

Your heart rate increases dramatically in a short period of time, helping you burn fat, increase your cardio fitness and continue to burn calories for up to 24 hours after a workout. Always warm up before you start exercise.