Bodyism Workout: The Perfect Warm Up

Jourdana ON Nov 11, 2013 AT 10:00 am

Over the next few weeks, Lee Mullins – Director of Personal Training at Bodyism, the holistic inside-and-out body system that supers Rosie Huntington-Whiteley and Elle ‘The Body’ Macpherson turn to in order to sculpt their long, lean and strong bodies, will be taking us through 5 sets of exercises for the ultimate Clean and Lean body.

This week we start with The Perfect Bodyism Warm Up 

Standing Knee Hug

Stand with your back straight and your arms at your sides
Lift your right knee to your chest and grab below the knee with your hand
Pull your right knee as close to your chest as you can while contracting your left glute
Return to the starting position and repeat on the other side

 

Hand Walkouts

Begin in a standing position with both feet together
Bend over at waist and walk hands out into a pushup position
When stretch is felt, walk hands back out and repeat

 

Active Hamstring Stretch

Lie on your back with legs outstretched and feet together
Pull one knee toward your chest, grasping behind the knee with both hands
Extend leg straight up toward ceiling keeping the foot flexed
Repeat 15 times on each leg

 

World’s Greatest Stretch

Begin in a tall standing position
Step forward into lunge with left foot
Place right hand on the ground and left elbow to the inside of the left foot
Hold stretch for 3 – 5 seconds, then place the left hand outside of foot and push your hips to the sky and straighten the front leg
Repeat with other leg

 

Quadruped Thoracic Rotation

Begin on your hands and knees, with knees under hips, hands under shoulders, keeping an arch in lower back
Place your right hand behind your head
Keep your eyes following your right elbow and rotate to the sky while exhaling – and hold for 3-5 seconds
Return to start position and repeat 10 times on each side.

Click here for Bodyism’s Better Posture Workout

* Jourdana wears Bodyism Brazilian Body Collection, ‘I Am Shiny’ Nathalie Legging  £75 and Florence Top £50 available online at Bodyism.com

 

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