Work Out Like Rosie Huntington-Whiteley and Lara Stone
Trainer James Duigan shares five moves for staying fit without ever leaving home.
Responsible for keeping the likes of Lara Stone and Rosie Huntington-Whitely in shape, Bodyism is a fitness method created by London-based trainer James Duigan that sculpts a lithe, athletic physique (think: pert butt, elongated limbs, and defined waist). Duigan likes to finesse rather than flog the body into peak condition. In conjunction with a clean eating plan, the no-stress system—as opposed to aggressive cardio—attributes its results to HITT-style moves that don’t raise the body’s cortisol levels so you’re better set up to achieve a flatter stomach.
Let’s Get Started
Prep: Make some room if you have to. Push the couch back against the wall and create a space where you can make at least four to five stations for a circuit. It doesn’t have to be a large space. This circuit is to be done two to three times, with a 20 second rest period in between each exercise.
Exercise 1: Push-ups with elevated feet
This strengthens your upper body and abdominals, and really works your arms and chest, too. With your feet raised, it will work your abs even more!
1. Set hands one and a half shoulder widths apart and in-line with your
chest—not your shoulders. With your feet raised on either a step or sofa, keep your legs straight, with your weight distributed through your hands and toes.
2. Keeping your ears, shoulders, and hips in alignment, contract your stomach muscles.
3. Lower your body so that your nose nearly touches the ground, drawing your belly button in.
4. Breathe out as you push up to the start position, and breathe in as you lower yourself down. Repeat 20 times.
Exercise 2: Burpees
This exercise is great for developing coordination of the upper and lower body. It’s also a good fat burner, along with working your legs and core.
1. Start in a push-up position with weight equally distributed between your hands and feet.
2. Jump feet in toward your hands.
3. Stand straight up with your hands in the air and jump. As you land, ensure that the weight is equally distributed on each foot and that your landing is soft.
4. Once you have finished the jump, place your hands on the floor beside your feet and then jump your feet back into the original start position, keeping your back straight and abs tight. Repeat 20 times.
Exercise 3: Tube knees
This switches on your hip and thigh muscles and works your core.
*If you don’t have one on hand, replace the exercise below with 20 squats.
1. Put the band around your knees.
2. Get into a squat position and bring one knee in toward the other knee 15 times—keeping the rest of the body still.
3. Repeat with the other knee.
Exercise 4: Band walking
This lifts your bottom like nothing else. It also helps stabilize the knee, hip, and ankle joints.
*If you don’t have a band, do another 20 squats.
1. Put the band around your ankles and walk sideways slowly for 20 steps, keeping tension in the band. Keep the upper body as still as possible at all times.
2. Place the band above the knees, get into a squat position, and walk sideways again for 20 steps.
Exercise 5: Disco lunge
This is an excellent all-around exercise that’s fantastic for posture…and your weekend moves on the dance floor.
1. Stand with your feet hip-width apart and arms by your sides.
2. Step forward and lunge with one leg, extending your arms above your head in a straight line to make a Y-shape.
3. Push up with your front leg and return to the starting position. Repeat 10 times on each leg.