The ELLE Best Body Bootcamp Week 2

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

1. 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.
2. 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.

4 Point Chest Rotation

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.

Lunge to Instep (repeat on each leg)

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 second week and will focus on all over toning. Dalton suggests doing these exercises three times if you are a beginner, moving up to everyday for those with more experience.

Reverse Lunge with Row

1. Take a resistance band (Nike resistance band £16) and loop it around a strong object at chest height. Take a handle in each hand, palms facing inwards. Keep your arms extended straight in front of you. Step back with your right foot and bend both knees in to a classic lung position.
2. Pull the handles towards your chest keeping your upper arms close to your sides. Make sure you squeeze your shoulder blades together so youfeel the stretch across your chest.
3. Return to a standing position and repeat on the left leg. Repeat this 12 times with a total of 24 rows.

Wide Stance Squats

1. Keep the resistance band looped around a strong object at chest height. Take a handle in each hand with your palms facing towards the floor keeping your arms fully extended forwards. Keep your legs spread just over shoulder width apart and your toes pointing forwards.
2. Bend your knees at a 90 degree angle keeping a straight posture and extended arms.
3. Return to a standing position and repeat 12 times.