Try This Bodyweight Sculpting Routine Before You Leave For Work

When London-based trainer Russell Bateman hosted pop-up classes featuring his killer sculpting moves, the workout generated global buzz. “A friend joked about how many actresses and models were into it, and I got the idea to call it the Skinny Bitch Collective,” he says. But don’t read into it: All sizes are welcome.  ”It’s about intensity—and togetherness.” Here’s the total-body routine he designed exclusively for SELF.

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How To Do The Workout:

Do 4 reps of each 30-second move in order, resting 30 seconds between each, 3 times per week.

1. Soldier Twist

Works arms, core, legs

Stand with feet hip-width apart, hands at sides. Bend at waist, to floor, and walk hands forward into a high plank. Quickly walk hands back to feet, bend knees and jump, turning around midair. Continue for 30 seconds.

2. Primal Crawl

Works core, glutes, legs

Start in a high plank, knees gently bent. Crawl forward, leading with right leg and arm as you straighten left leg. Repeat on opposite side, then reverse direction to return to start. Continue for 30 seconds.

3. Hero Lunge

Works legs, glutes

Stand with feet hip-width apart, arms at sides. Keep left foot planted as you lunge forward, back, to right and diagonally behind left leg, standing after each lunge. Continue for 30 seconds. Switch sides; repeat.

4. Hula Hoop

Works arms, core, legs

Stand on toes with feet hip-width apart, arms overhead. Rotate hips as if you were twirling a hula hoop. Keep rotating hips with heels lifted as you slowly lower into a squat and then stand. Continue for 30 seconds.

5. Yes Kick

Works shoulders, core, legs

Start faceup in a tabletop position. Keep hips raised and back straight as you kick right foot to ceiling. Bring right foot to floor; kick left foot. Continue for 30 seconds.

This article originally appeared in the October 2016 issue of SELF. For immediate access to our newest issue featuring Ashley Graham, subscribe now and download the digital edition. This full issue is available September 27 on national newsstands.

STYLING, TAYLOR OKATA; HAIR AND MAKEUP, HOLLY GOWERS FOR DIOR SKIN; MANICURE, KIYO OKADA FOR DIOR VERNIS; MODEL, TASHA FRANKEN.

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