This Workout Will Kick Your Ass

It is not a joke.

By: Emily Ramshaw

There are those of us who have made it our resolution just to move, juuuust a little bit, this year, because up until now our total sweat output has been close to zero (save for those uncomfortable moments when you walk into an overheated store wearing your heaviest fur). But there are also those—and we salute you—who already move, like a lot, and the next step is just to get stronger, better, faster. And for those people, there’s Skinny Bitch Collective.

The class itself is invite-only, but lucky for the plebs among us, you can also sign up for the digital training program, which offers a year’s worth of seasonal workouts that will seriously work you out—plus plenty of healthy recipes. To tempt you into some sweating, we persuaded SBC’s founder Russell Bateman to share an exclusive preview of what such a program would entail. Press play if you’re looking for a particularly intense way to get your ass into gear post holiday. For the rest of us, a workout video shot in the Swiss Alps really just represents a very particular set of #goals.

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The Workout

 

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Move #1

Lunge Press

 

“Assume a lunge position on your chosen leg and chose your weights—water bottles will do if you don't have weights.
 
In a neutral position, hold weights at shoulder height and explosively raise to the sky extending your arms fully. Lower in a slow controlled motion. Engage your core and glutes and push through your heel.”

 

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Move #2

Curtsy Lunges

 
“The curtsy lunge targets your inner thighs as well as your gluteus medius, a smaller butt muscle that helps stabilize hips to help improve your posture.
 
Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Return to standing, and switch sides. Perform as many proper reps as possible in your chosen time period.”

 

Move #3

Lunge Curl

 
“Lunge to your chosen side and keep your opposing leg straight and grounded. Keep your torso upright and using your weights (or water bottles) curl your weights up to your shoulder and then lower in a controlled motion.”

 

Move #4

The Sonoya

 
“Named after one of my clients (Sonoya Mizuno, who stars in La La Land with Ryan Gosling this summer), this is an extremely balletic fluid motion that requires some flexibility.
 
Assume a position on your hands and knees and bring your chosen knee into your tummy. Extend your leg back with pointed toe as far and as high as you can. This is an excellent move to target your abs and glutes.”

 

Move #5

360-Degree Can-Cans

 
“This is an incredibly difficult move that really takes you out of your comfort zone—committing to getting as far away from yours is the best decision you'll make.
 
Go onto all fours in a table like position and start your high kicks on each leg. Pick a clockwise or counter-clockwise direction and start your movement transitioning your hand into their next position to give you the correct form. Practice makes perfect!”

 

Move #6

SBC Hula Rotations

 
“Come up on to your toes and raise your arms. Engage your glutes and rotate the hips in clockwise and anti clockwise motions. Whilst rotating your hips, start to tip toe in a clockwise direction then transition into your anti clockwise.
 
The hips don't lie and play a huge roll in your squatting and lunging lifting motions. This is a great way to forge the mind-body connection. It should look like you have an imaginary hula-hoop on your hips.”

 


 

The Meal Plan

 


 

Poached duck egg

with crispy bacon, wilted spinach and toasted almonds

 
Protein 30g · Fat 20g · Carbs 15g

 

Use some coconut butter to crisp off 2 rashers of organic bacon, poach one duck egg to your preference and steam 250g of organic spinach leaves. Toast a handful of sliced almonds and sprinkle on top. Add pepper and some sea salt if you so wish. Duck eggs are higher in protein than eggs from hens, and tastier.

 

Steak, sauerkraut

& sweet potato sticks

 

Protein 32g · Fat 18g · Carbs 30g

Fry in coconut butter 100 grams of grass fed steak. Finely cut a large sweet potato into sticks, cover in extra virgin oil or coconut oil and rub some cayenne pepper and cumin, then bake for approximately 30 minutes. Serve with sauerkraut. Add mustard if you so wish.

 

Garlic wild salmon,

avocado and homemade coleslaw

 
Protein 30g · Fat 25-30g· Carbs 20-30g

 

Roast a salmon fillet with garlic, pepper, turmeric and some pink salt with some coconut butter. Shred carrots and white cabbage, mix with lemon, yogurt and white wine vinegar—adjust to taste accordingly. Then chop half an avocado and serve.

 

SBC

"Supersex” coffee

 

Protein 25g · Fat 15g · Carbs 3-5g

 
This coffee is superb! Freshly brew organic coffee and blend with a tablespoon of grass fed butter, 200mg DMAE (ideal for both mind, body and an overall sense of well-being—dosage maybe increased but 200mg is a good starting point) and a scoop of high quality chocolate hydrolysed whey protein. Blend for at least 30 seconds. Serve.

 

Organic chicken breast

stuffed with avocado and feta, wrapped in parma ham served with baby watercress

 

Protein 35g · Fat 30g · Carbs 20g

 
Cut a large breast of chicken, add in half an avocado and 50 grams of feta and wrap in two slices of parma ham and cook in the oven for 20-25 minutes. Serve with a big handful of baby watercress and dress with lemon, olive oil and vinegar.

 

Almond crusted cod

with tender stem broccoli and full fat cream cheese

 
Protein 30g · Fat 10g · Carbs 20-25g

 

Mix 1/3 cup of blanched almond flour, turmeric, dried garlic and pepper. In another bowl whisk one egg. Dip the cod into the egg then coat with flour mixture. Bake for 15-20 minutes. Cook a large bunch of tender stem broccoli and serve with a tablespoon of organic cream cheese. Salt and pepper to taste.
 

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