Get fit fast with the Louisa Drake Method

Intense workouts are good. We like intense workouts. But smashing HIIT day in, day out often isn’t feasible.

The Louisa Drake Method takes all the best bits of resistance, conditioning, cardio and stretching to put together a workout that challenges the whole body quickly and effectively.

“It boosts metabolism, burns fat and increases lean muscle mass,” Louisa explains. “You’ll have increased flexibility, a sculpted body and you’ll even notice glowing skin, better sleep and a prolonged feeling of energy.”

Expect to tap into muscle groups you’ve overlooked and watch your confidence grow!

KIT YOU’LL NEED:

• Resistance band

• Medicine ball/Pilates ball

BICEP CURL

Area trained:

BICEPS

Technique:

• Step on one end of your resistance band and hold it with the opposite hand.
• Keeping your upper arm close to your body, bend your elbow to pull the band into your shoulder.
• Hold for two seconds then lower back down with control. Repeat.

BEGINNER: 3 x 8 reps;

INTERMEDIATE: 4 x 8-10 reps;

ADVANCED: 5 x 8-10 reps

SAFETY TIP: Keep your shoulders square and wrist and forearm aligned

SINGLE-LEG LIFT

Areas trained:

GLUTES, HAMSTRINGS, CORE

Technique:

• Lie on your back with feet flat on the floor, holding a ball resting on your hips.
• Extend one leg up towards the ceiling.
• Start to lift your hips up, maintaining one straight leg and keeping both hips square.
• Lower and repeat all reps on one side before switching to the other.

BEGINNER: 10-12 reps per side;

INTERMEDIATE/ ADVANCED: 20-24 reps per side

SAFETY TIP: Aim to keep your hips still, and try to not sink into your supporting side

SQUAT AND SINGLE-ARM PULL

Areas trained:

GLUTES, QUADS, SHOULDERS, TRICEPS

Technique:

• Step on one end of a resistance band, feet parallel and shoulder-width apart, knees slightly bent.
• Hold onto the band with your opposite hand with an overhand grip, arm extended and band slack.
• Lower into a squat and punch your working arm to your opposite foot.
• Rise out of the squat and pull the band up and out as you drive your elbow open. Repeat.

BEGINNER: 8-10 reps;

INTERMEDIATE/ ADVANCED: 16-20 reps

TOE TAPS

Areas trained:

CORE, GLUTES, HAMSTRINGS

Technique:

• Lie on your back with your feet flat on the floor, close to your bottom, and lift your hips off the mat.
• Lift one knee towards your chest then the other, tapping your foot gently on the floor with each return. Position your hips and knees at a 90-degree angle. Continue to alternate sides.

ALL LEVELS: 8-10 reps

HOT TIP: The aim is to feel this in your core, not your back

SHOULDER BRIDGE

Areas trained:

GLUTES, CORE, INNER THIGHS

Technique:

• Lie on your back with feet flat on the floor and a medicine ball or Pilates ball squeezed between your knees.
• Lift and peel your pelvis off the mat to make a straight line from hips to shoulders. Press your shoulder blades and arms into the mat as you lift hips.
• Lower and repeat.

BEGINNER: 8-10 reps;

INTERMEDIATE/ ADVANCED: 16-20 reps

SAFETY TIP: Don’t strain your neck – keep it relaxed throughout