FASHERCISE X CHARLI COHEN X THAT GIRL
To celebrate the new Charli Cohen Cloudbreak Collection arriving on Fashercise, we have a special treat for you…
Charli Cohen is one half of That Girl London, a membership based online workout and nutrition programme, devised by Charli and Christina Howells, both personal trainers. The website is packed with great exercises targeting specific muscles, perfect if you want to tone up for summer. With each purchase from the new Cloudbreak collection, you’ll get a complimentary lite membership for you to try it out for yourself and put your new kit to the test, but as a treat, they’ve given us a sneak peek of a workout you can expect when you join That Girl. Perfect for those with hectic schedules, these high intensity exercises can be done from the comfort of your living room…
“How She Does It” Workout
This elegant exercise routine devised by That Girl will hone and tone your legs to look absolutely stunning in your Charli Cohen leggings!
Perform these exercises as a circuit, doing one after the other with as little rest as possible. After completing all 5 exercises, rest for 1 minute before repeating the exercises. We recommend trying for 3-4 circuits.
1: THREAD THE NEEDLES
Lie down on your back, arms alongside the body. Left leg is bent at 90 degrees with the heel rested on a chair. Your right leg is in the air bent at a 90 degree angle.
Dynamically lift the hips towards the sky, contracting the left buttock so that your torso and pelvis are in a straight line. Allow the right knee to drop open to thread the right foot under the left leg. As you do this there will be a natural tilt of the hips but be sure to keep this minimal. Reverse the movement and lower the hips back down to the floor. Repeat 8-12 each side.
Think about pushing through your heel whilst you thread the other leg through, to engage the bum.
Place both hands on the chair back standing tall. Place the right foot behind the left with the right knee rotated open. Supporting left knee is soft.
Pull the abdominals in to initiate move. Bend forwards and place your left hand on the chair seat as you raise the right bent leg to hip height, keeping the knee turned outwards. Return to start position. Repeat 8-12 each side.
You really want to focus on floating the leg as you engage the muscles in your bum. Draw the abdominals in and be mindful not to arch the lower back.
3: CHAIR WRAP-AROUNDS
Kneel on all fours facing away from the chair but close enough that your left leg actually goes under the chair and the right leg extends out to the side of the chair Left forearm is on floor and right arm straight. Tuck the pelvis under as you engage the abdominals.
Lift the right leg up and wrap around back of the chair so your knee is in line with your hip. Your foot is flexed. Now focus on lifting the knee up towards the top of chair back 3-4cm. Lower back down unfurling leg to start position at side of chair. Aim for 15-20 reps each leg.
If you’re in the gym you can still do the move without a chair but remember to really wrap the leg around.
4: TAPPING PLIÉS
Stand with feet wider than shoulder width, feet turned out two and ten o’clock. Hands on hips. Spine is straight with the tailbone tucked under.
Bend legs to a 90-degree angle, think of the knees opening out to the back of the room rather than collapsing inwards. Push down into the heels to raise yourself three quarters of the way back up. Repeat the same move with the left heel lifted and then with the right heel. Repeat 8-12 each move.
Think of drawing up through the inner thigh muscles and squeezing the bum at the top of the move.
5: SHOOTING STARS
Start in a modified plank with your right arm extended under the shoulder, palm flat on floor and right knee bent on the floor. Left arms reaches up to the sky. Left leg is straight and the foot is flexed.
Keeping your weight balanced, extend your left leg to hip height, then lower back to the starting position. Repeat 15-20 reps each side.
Keep the movement slow and controlled to fully engage the core and outer thighs.