Victoria’s Secret trainer and founder of NYC’s ModelFit studio Justin Gelband shares the slow moves that’ll get you lean and lithe.
To see results in 4 weeks, aim to do this 30-min circuit 3 times a week, with a Hiit session at weekends.
Targets: abs, glutes, hamstrings, thighs
(a) Start in plank, arms shoulder-width apart. Make sure your core is engaged and keep your bum lifted in the air.
(b) Bring the right knee to chest and hold for 3 secs before lowering. Swap sides. Repeat 15 times on each side.
Targets: triceps, glutes, hamstrings, thighs
(a) Start in plank. Shift your right leg 15cm to the right, core engaged. Move your left leg 15cm to the left. Activate glutes!
(b) Slowly move the right foot back to starting position, followed by the left. Repeat 12 times on each side.
Targets: abs, anterior deltoids, back
(a) From plank, rotate your right hip to the ceiling, lifting your right arm. Bend your elbow. Bring your hand to the shoulder.
(b) Return the right arm back to starting position and switch to the left. Repeat 12 times on each side.
Targets: arms, back, legs, glutes, shoulders
(a) Start with your feet hip-width apart, knees bent, arms at 90°. Hold a 1-2kg weight in each hand.
(b) Stick your bum out, core tight and bend your knees 5cm. Raise your arms to make a 90° angle with your body. Return to start and repeat 12 times. Remember: Take. It. Slow.
Targets: arms, glutes, calves, hamstrings
(a) Stand feet hip-width, knees soft, arms at 90°, a 1-2kg weight in each hand.
(b) Step your right foot out 50cm, left leg straight, right leg bent. Keep your right knee in line with your right toe. Lift your arms. Return to start and switch sides. Repeat 12 times on each leg.
Raise and lift
Targets: glutes, calves, hamstrings, quads
(a) Start with your right foot in front of left, right knee bent, left leg at 180° behind you. Arms by your side, hold weights in each hand. Lift your left leg up, keeping hips square.
(b) Use your right glute to pulse your left leg up and down half an inch, 15 times. Then swap sides.
Bent knee push and lift
Targets: glutes, hamstrings, quads
(a) Lay on your right, supporting head. Raise your left leg, bent at 90°. Slowly move your foot in and out 2cm, 15 times.
(b) Knee still at 90°, lift and lower your leg 2cm. Repeat 15 times, before doing the same on the other side.