Bodyism is the creation of personal trainer and Aussie export James Duigan and the Bodyism system prides itself on shaping long athletic bods (think Rosie Huntington-Whiteley and Elle Macpherson who have both worked with Bodyism) . If you’re unfamiliar with Duigan and his fitness brand then think luxe, high-end boutique spaces, a focus on wholesome, fresh and clean eating and a training style that promotes long, lean muscle and complete body synergy.

Duigan shared seven of Bodyism’s signature exercises with us for a bottom-lifting, leg-shaping, core-burning session that can be done outdoors with nothing but you and a resistance band.


Flamingo with T

START POSITION

Start standing with feet together and arms extended out to the side, in line with your shoulders.

THE MOVEMENT

This move is just like a single leg deadlift using your arms for balance.

Keeping your arms out to the side throughout the whole movement, slightly bend both knees then slowly hinge over at your waist. Bring your left leg upwards behind you as your body travels forward whilst maintaining a straight back. Be sure to keep a slight bend in your standing leg so it is not straight. Keep your shoulder blades pulled back throughout the movement. Return to the start position and repeat for 15 repetitions before repeating on the other side.


discolunge

Image courtesy of Bodyism

Disco Lunge

START POSITION

Begin standing with feet together and perfect posture. Begin with both arms by your side with hands clenched and thumbs up.

THE MOVEMENT

Set the core by drawing in the belly button and step forward into a lunge. As you lunge forward with your left foot, extend both arms above your head to make a Y shape. Land heel then toe and let your front knee bend forward. Push back to the start position, returning with your front leg returning to a standing position and your arms to the side. Repeat for 15 repetitions and then switch leg


standingY

Standing Y’s

START POSITION

Standing with your feet hip width apart, bend your knees a little to come into an athletic stance, sticking your bottom out. Rest your hands on your knees, thumbs up, keeping your head and back all in a straight line, shoulders back and down, keep your core tight.

THE MOVEMENT

Raise both arms into a Y shape above your head by your ears, hold for 2 seconds, then return to the starting position and repeat for 15 repetitions.


standingT

Standing T’s

START POSITION

Standing with your feet hip width apart, bend your knees a little to come into an athletic stance, sticking your bottom out. Rest your hands on your knees, thumbs up, palms facing forward whilst keeping your head and back all in a straight line, shoulders back and down, keep your core tight.

THE MOVEMENT

Raise both arms out to 3 o’clock and 9 o’clock to make a T shape. Hold for 2 seconds, then return to the starting position and repeat for 15 repetitions.


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Image courtesy of Bodyism

Superman

START POSITION

Begin on your hands and knees with toes firmly pointed towards the floor. Ensure your spine and neck are in a neutral position with hands under shoulders and knees under hips.

THE MOVEMENT

Extend your right arm out in front of you above your head keeping your thumb up, whilst you extend your left leg backwards – imagine you are being pulled from either end. Then bring your arm and leg in simultaneously underneath your torso and repeat 15 repetitions before switching sides. This exercise will activate and strengthen your hamstrings, glutes and lower back muscles, as well as improve your overall body balance.


straightband

straightband2

Mini band walking – legs straight

This exercise lifts your bottom like nothing else around. Creating long, lean, beautiful muscles in your upper legs, it also helps stabilise your knee and ankle joints.

START POSITION

Take a Bodyism mini band of your chosen strength and place it just above your ankles. Keep your hands on your hips and your body up tall.
THE MOVEMENT

Take one large step out sideways keeping the legs straight, and without using your body for momentum, and then bring your back foot in half a step, keeping tension on the band all the time.


Mini band lateral walking – knees bent

This exercise lifts your bottom like nothing else around. Creating long, lean, beautiful muscles in your upper legs it also helps stabilize your hip, knee and ankle joints.

START POSITION

Take a Bodyism mini band of your chosen strength and place it just above your ankles. Bend your knees and set your body into athletic stance position keeping the weight into the heels.

THE MOVEMENT

Take one large step out sideways keeping the legs bent, and without using your body for momentum, and then bring your back foot in half a step. Keep tension in the band all the time.


The workout

Beginners: 10 reps of each move, 3 rounds.

Intermediate: 12 reps of each move, 3 rounds.

Advanced: 15 reps of each move, 4 rounds.