- Celebrity personal trainer James Duigan has created this workout, promising results that will have you looking runway ready in no time.
- James has trained the likes of model Rosie Huntington-Whiteley, Elle Macpherson and Jennifer Lawrence.
- Do this circuit at least three times a week and walk or do a yoga class on alternate days for best results.
Model Rosie Huntington-Whiteley's personal trainer, James Duigan, has created this workout for CLEO magazine. It's so fast you won't have time to talk yourself out of it!
Who is James Duigan?
Health and wellbeing expert James Duigan runs exclusive London gym Bodyism and is one of the world's top personal trainers.
Duigan keeps Rosie Huntington-Whiteley and Elle Macpherson in shape and helped get Jennifer Lawrence ready for X-Men: First Class.
"This exercise switches on your butt, so do it first," says Duigan. "As well as toning your butt, it's great for strengthening your back."
1. Lie on your back with knees bent, heels on the ground and toes pointing up towards the ceiling.
2. Lift your hips off the ground, then lower, not letting your bottom touch the ground on the way down.
"This move switches on all the postural muscles of the upper back, helping you stand up straighter," Duigan explains. "It also works your arms, legs and butt."
For an extra burn, take your arms out to the sides in a 'T' shape as you squat deeper (step 3).
1. Bend knees, push bottom out and tighten tummy. Keep your head and back in line, shoulders down and back.
2. Straighten both arms and bring them up alongside your ears, making a 'Y' shape.
3. Bring your arms down and sit your bottom back into a deeper squat. Return to the starting position. Repeat the entire circuit.
"This is great for your core strength and a fantastic way to work your abs without the neck strain of a sit-up," advises Duigan.
Be careful not to let your hips sink or your bottom stick up while doing the plank - use your core to keep your body in line.
Hold for 30 seconds.
1. Lie face down, forearms and elbows on the ground, knees and toes touching the floor.
2. Raise your hips and set your core, keeping your head aligned with your upper back and hips. Imagine a straight line from your head to your ankles.
"Disco lunges are the secret weapon of supermodels. They burn fat, get your legs and butt looking tight, and improve your posture," says Duigan.
If you are pining for a runway-worthy lower half, this exercise is your new best friend.
1. Stand with feet facing forwards, hip-width apart, and arms by sides (thumbs out).
2. Switch on your core and step forward. Your front shin should be straight and perpendicular to the floor. As you lunge, straighten both arms and bring them up alongside your ears.
3. Push back with the front leg, stepping to the starting position.
Duigan's top tips
Circuits like this are best done before any other type of exercise, as they switch on all your muscle groups and set your body up for fat burning.
Breathe deeply during the exercises to relax and reduce stress. Stress floods your body with fat-storing hormones, making you put on weight.
Do this circuit at least three times a week; walk or do a yoga class on alternate days.