Perfect pins require some serious work so, for sexy athletic legs, follow this targeted approach
Dubbed ‘personal trainer to the stars’ by Vogue, Dan Roberts, 36, is one of the UK’s best known personal trainers. Since starting his coaching career in 1993, he has travelled the world to train professional athletes, Hollywood actors, famous models and musicians. Specialising in holistic training that includes strength and conditioning, athletics, powerlifting, yoga, sports, Pilates, parkour, boxing, martial arts, eastern philosophies, applied psychology and nutrition, Dan has also created a wellness guide called Methodology X: Hot, Lean & Healthy in 21 days (methodology x.com), which shares his model shape-up secrets to get you ‘hot, lean and healthy in 21 days All his clients are given their own fully integrated and bespoke coaching programme taught by Dan and histeam. Plus, he offers advice from medical specialists in Harley Street if needed, a daily gourmet food delivery service and online coaching.
WHERE: You can have coaching with Dan or his team at his studios in Kensington, Portman Square or Westminster. They also work from London’s royal parks, online and do home visits, too.
THE WORKOUT: Dan doesn’t believe in quick fixes for weight loss – instead he offers a solution that brings long-term results. His workouts are designed to slim you down and sculpt your body to suit your shape, and all of them include a variety of training methods.
COST: £2,250 for a two-week intensive package or £5,000 a month for his weight-loss package.
To help you gel the perfectly toned legs and glutes of a supermodel, Dan’s lower- body workout includes a mix of strength training, ballet and athletic conditioning drills that he uses with all his female clients, Each exercise will target your leg muscles from different angles, while incorporating a mix of slow, controlled movements and powerful actions. This combination is key to optimising results and will give you sexy and athletic legs, rather than ones that seem like they will snap in the strong wind or that look too bulky.
1) One-legged hip raise
REPS: 6 each leg
O Lying flat on your back, place your left leg on a step and your right leg in the air, and float your hips up so they are hovering off the floor (a).
O Hold for three seconds before lowering back down to the floor, then tensing up your glutes and lifting your hips as high as you can, holding for another three seconds (b).
O Alternate legs after each set.
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2) Romanian deadlift
O Hold a barbell that weighs around half of your bodyweight in front of your thighs and stand with your feet slightly more than hip-width apart and legs slightly bent (a).
O Slowly bend at the waist, lowering your back. Your arms should stay straight and let the barbell move down your legs as you bend (b).
O Return to standing and repeat.
3) Ballet plie in second position
O Stand with your feet wide apart, toes turned out and hands on your hips (a).
O Lower until your thighs are parallel to the floor. Keep your knees over your toes and your heels on the floor (b).
O Pause, then slowly return to the starting position, squeezing your inner thighs together as you stand up.
O To increase your effort, hold a 14kg kettlebell between your legs.
4) Weighted barbell hip thrusts
O Sit on the ground with your back against a step, your feet planted firmly in front of you and a barbell across your lap. Keeping your spine and knees stable, raise the barbell by lifting your hips, making sure to push your hips upward using the glutes (a).
O Lift your hips until your body forms a straight line from your shoulders to your knees fully extending your hips (b), and then slowly descend back to the starting position (a) and repeat.
5) Overhead deep squat with towel
O Stand with your feet just wider than shoulder-width apart, toes turned out slightly.
O Hold a rolled-up towel with an overhand grip, hands shoulder-width apart, and raise it overhead so your shoulders are roughly in line with your heels (a).
O Take three seconds to slowly lower into a squat, holding for two seconds once the back of your thighs are parallel to the floor (b). Return slowly to the start position (a), taking three seconds to stand up.
6) High-intensity interval training finisher
TIME: 40 seconds
REST: 20 seconds
O Jump on a treadmill and ramp up the speed until you are running at an intense pace for 40 seconds. Jump off the belt and stand on the sides to recover, then repeat.
O If you are not used to this kind of hard work, it’s always wise to start off slowly then push yourself that little bit more each time you hit the gym.
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