Beauty And The Dirt

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BATD’S PORTABLE FULL-BODY WORKOUT

by Annie Vischer

The Handbag Workout.
The Handbag Workout by Bodyism.

Once you’re in the routine of nipping to the gym after work, or fitting a cheeky little pilates class into your lunch break, you feel like you’ve got it sorted, but throw one business trip into the mix, or a week visiting family then all your keep-fit habits seem to fall by the wayside. It’s a tad devastating. But never fear, the gorgeous folks at Bodyism have gifted us with the perfect solution!

Introducing Beauty And The Dirt’s Portable Full-Body Workout. Master this and maintain your fitness no matter what.

All you need is one room, a couple of bottles of water and a Bodyism Band (£11.95) – this little guy folds up small enough to fit into your purse…we take one EVERYWHERE.

Scroll down for instructions, picture book style. Remember to keep your core engaged at all times (pulling your tummy muscles through towards your back) and to keep breathing as you go. The more oxygen you take in, the more effective the exercise.

(pictures feature Beauty And The Dirt’s Annie Vischer and Bodyism’s Tegan Haining)

What you’ll need…
THE Bodyism Band (£11.95), and two bottles of water.


Warm Up…
90/90s (10 reps)

The Workout
Hip Extension with Mini Band (20 reps)
Marching Bands (20 reps)
Side Raises (10 reps each side)

**Take the band off!**

Upside-down Super Woman (20 reps)
Kneeling Weighted Ts (20 reps)
Weighted Side Dips (20 reps)
Leg-lowering Plank (30-60 seconds)
Hard Rolling (10-15 each side)

Repeat circuit 3-5 times.

Cool Down…
90/90s (10 reps)

Lie on your side with knees together and legs at 90 degrees. Lie arms out in front, palms together and sweep your top arm over to mirror the position on the other side, and back again.

Lie on your back, arms straight, palms facing up, with the band above your knees and legs bent and hip width apart. Keeping knees apart squeeze your glutes and raise your hips as high as you can, and down again.

Stay in the same Hip Extensions position with toes facing up, and raise your legs one at a time in a marching motion, squeezing your glutes and engaging your core throughout.

Move the band to your ankles, lie on your side and raise your top leg as high as you can and down again.

Lie on your back knees bent and arms out straight in a thumbs up position. As you bring one leg straight, bring the arm diagonally opposite straight, hold and back again. Repeat with the other leg and arm, engaging your core at all times. If you feel any lower back pain stop.

Kneel with legs hip width apart. Hold your two water bottles straight out ahead, palms facing up. Bring out to the side simultaneously in a T position and back again.

Balance yourself holding your legs out in front of you and leaning back. From centre position bring your water bottle and dip it from one side to the other.

Hold yourself in the classic plank position on your elbows, palms facing up. Dip your knees to touch the floor one at a time, taking care not to falter from your plank position.

Get into position as per the picture and, engaging your core, bring your whole body round to the other side, keeping your arm out and touching the floor, then roll back again.