The ELLE Best Body Bootcamp

Perform 10-20 of each move

Start each exercise session with these warm up exercises to prepare your muscles for the work out and avoid muscle stiffness and injury. A good warm up session will increase your blood flow and will even boost your metabolism.

Hamstring 90/90

Tight hamstrings will have a negative impact on your posture and movement. This move will limber up and engage the muscles so you can get the most out of your exercise.

1. Lie on your back, head on the floor, with one leg extended straight out resting on the ground. Ensure you engage your stomach muscles by sucking your belly button in towards the floor.
2. With your other leg, bend the hip and knee to 90 degrees. If you find this difficult you can extend the stretch by holding your leg with both hands. Use this as the starting position for the move.
3. Extend your leg straight into the air at a 90 degree angle and hold this position for 5 seconds. And don’t forget to breathe!
4. Return your leg to the starting position and repeat the move 10-20 times before switching legs.  

Hip Extension

 Lie on your back with your head resting on the floor. Keep your arms stretched out by your sides with your palms facing the sky. Bend your knees and put your weight on your heels, toes off the ground.

1. Now it’s time to lift your bum to tone the gluteus muscles, abdominals and thighs. Lift until your body is straight from knees to chest, hold and then resume position one.

1. Kneel on your mat with your toes curled under for support. Face down and put one hand on the floor and the other to your temple. Make sure your back is straight and keep your stomach muscles tensed.
2. With the arm that is against your temple begin to rotate your body so that your elbow reaches for the sky and your chest is stretched out.
3. From this position return to stage one and repeat the stretch. 

1. Brace the lunge position so that you are kneeling with one leg in front resting on a flat foot and one leg behind resting on the ball of your foot, heel to the sky. Start with your back straight before you begin the stretch.
2. Bend forward and try to get your fingers to the floor, spreading them out for balance.
3. Now lean back into the stretch so that your bum goes towards the back heel and your front leg stretches the back of your leg muscles and thigh muscles. Keep your hands on the floor for an extra stretch up the arms.
4. Bend forward again before straightening out pose and repeat the stretch. 

These are your exercises for your first week and will one focus on all over toning. Dalton suggests doing these exercises 3 times in the first week if you are a beginner, moving up to everyday for those with more experience.

Squat x30:

This one is a standing squat and will tone the backs of the thighs and gluteus (the muscles in your bum).

1. Stand tall and place your hands on your hips. Stand with your feet hip-width apart and keep your toes pointing forward.
2. Keep your feet planted on the floor and your hands on your hips and begin to move into a sitting position. Keep your descent controlled whilst tensing your stomach and gluteus.
3. Rise from your sitting position with the same control manor that you used in step two, pushing up evenly through both heels and squeezing your gluteus as you rise. Repeat this 30 times, do either one or two sets.

1. Begin the exercise with your feet hip-width apart and your toes facing forward. Keep a straight posture and brace your abdominal muscles.
2. Bend your knees so they are resting on the floor one in front and one behind at 90 degree angles. Make sure your knee doesn’t go too far past your toes and make sure that toes and knee are in line with one another.
3. Keep control with the lunge and push back up to your starting position to complete one rep. Do this 15 times on each leg and choose whether you want to do one or two sets.