Targeted toning: Sam Wood teaches how to shred in all the right places

Arms, legs or bum? Work on your problem areas and strengthen and tone with these isolated exercises.

Photo: Instagram @samjameswood

Washboard abs, Michelle Obama arms, lean legs and a firm bum… let’s face it, we all have that body part that no matter how many sit-ups, squats and push-ups we do the changes just won’t come.

With this in mind, I have good and bad news.

The bad news is that you can’t spot reduce to burn fat off a particular area. The good news is all hope is not lost!

With the right training and nutrition, you can work on your problem areas and strengthen and tone a particular area with isolated exercises. The first thing you need to know is that you need to achieve overall weight loss and then work at toning the desired body part, not the other way around.

Gold Coast Deadly Ninja Warrior Jack Wilson training on the rooftop at Temple Gym Varisty Lakes

So, if you are being disciplined with your food and working hard with your high-intensity or cardio workouts and would like to be extra toned in particular areas here are my top exercises:


I can’t tell you how many times I’ve been asked how to get arms like the former first lady. For beautiful biceps and toned triceps, try these two exercises:

  • Bicep curls
  • Overhead tricep extension


They say abs are made in the kitchen but they’re also made in the gym. You can reduce your body fat all you like but there are some great core exercise to help you get that toned tummy.

Two of my favourites include:

  • Hanging leg-raises
  • Side planks


Just because you can’t look at it doesn’t mean you shouldn’t give your back some attention. Two great exercises for a toned back are:

  • Chin-ups (can be assisted)
  • Back extensions

Butt and legs

Everyone wants lean legs and a good bum, so two of my go-to exercise for clients with these areas in mind are:

  • Resistance crab walks
  • Forward-back lunges (front lunge into reverse lunge)
  • Calf raises

Try some of the exercises above to strengthen and tone certain muscles but don’t forget that HIIT, resistance training and good nutrition will give you the well-rounded approach needed to achieve a lean, strong and toned body all over.

Here’s what a perfect day of exercise looks like, according to Sam Wood. Plus, one women shares how she lost 28kg from home while her baby napped.

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