Tone up your legs, burn and turn with
our smart update on an old fave
Some things never change - we’ll always
want toned abs, perfect pins and a perky bottom in time for summer. So why not
work toward your summer goals with the help of a classic workout? You may have
ditched your LBT (that’s legs, bum and turn, remember) class around the time
you gave up leotards and scrunches, but this oldie is still a goodie.
Of course, a lot has changed since you first
rocked up for an LBT session at your local leisure center and some of the moves
from the popular ‘80s workout are now a little outdated. Plus, we now know that
weight training and dynamic, explosive exercises will help to get your body
looking smoking’ far quicker than an hour-long aerobics class, so we’ve updated
this fitness favorite with some modern moves that really work.
Our retro revival is guaranteed to blast
fat, sculpt your lower body and tighten your turn in time for you to rock your
bikini on the beach. Try adding this workout to your regular routine three
times a week for the best results... Leg warmers optional’
How to do it
Perform the required number of reps for
your level then rest for around 20-40 seconds before moving on to the next exercise.
Complete one set of each exercise before repeating the workout for another set.
·
Beginner: 2x6-8reps each exercise
·
Intermediate: 4x6-8 reps each exercise
·
Advanced: 4x10 reps each exercise
Front squat
Areas trained: thighs, bottom
Front
squat
Technique
·
Hold a barbell across your shoulders, with your
elbows pushing away from your body.
·
Bend at your knees and hips to squat down as low
as possible.
·
Push up through your heels to return to the
start and repeat.
Safety tip:
Keep your chest up and don’t round your shoulders
Deadlift
Areas trained: bottom, thighs, back
Deadlift
Technique
·
Push your hips back and bend your legs to pick
up a barbell from the floor.
·
Push your heels into the floor and extend your
legs and hips to stand up straight.
·
Lower the barbell to the floor and repeat the
exercise.
Kettle-bell swing
Areas trained: bottom, stomach,
shoulders, back
Kettle-bell
swing
Technique
·
Hold a kettle-bell with your arms extended
toward the floor. Bend at your hips and knees, allowing the kettle-bell to drop
down between your legs as you do so.
·
Quickly straighten up, thrusting your hips
forward and squeezing your bottom to swing the kettle-bell up to eye level.
·
As the kettle-bell swings back down, reverse the
movement to bend at your hips and knees again, then repeat in a fluid motion.
Tuck jump
Areas trained: thighs, stomach
Tuck
jump
Technique
·
Jump up as high as you can, bringing your knees
up to your chest.
·
Land softly and jump again immediately.
Bicycle crunch
Areas trained: sides of stomach, stomach
Technique
·
Lie on the floor with your hands by your
temples. Bend your right leg while extending the left, keeping them both off
the floor. At the same time, twist your torso to bring your left elbow to your
right knee.
·
Now extend your right leg and bend your left,
while twisting your torso to the other side. This is one rep.
·
Repeat this movement in a fluid motion, keeping
your shoulders and legs off the ground throughout.
Step-up
Areas trained: bottom, thighs, calves
Step-up
Technique
·
Holding a dumbbell in each hand, step up on to a
box or step, one foot at a time, then step back down again.
·
Change legs with each rep.
Split squat
Areas trained: thighs, bottom
Split
squat
Technique
·
Stand with one foot resting on a step behind
you, holding a dumbbell in each hand.
·
Bend your legs to lower into a lunge.
·
Push back up to the start and repeat. Change
legs with each set.
Plank jack
Areas trained: stomach, core, bottom
Plank
jack
Technique
·
Start in plank position resting on your forearms
with your feet together.
·
Without moving your upper body too much, jump
your feet out wide.
·
Jump them together again and repeat.
Safety tip:
Don’t let your hips drop and keep your body in a straight line throughout
