PT GUEST PASS
Meet your ultimate arms and abs workout, courtesy of the woman who helped bring Barry’s Bootcamp to the UK
A five-move abs workout with PT Anya Lahiri from Barry’s
Over 20 years (yes, really) after launching, Barry’s Bootcamp continues to dominate the fitness scene on both sides of the pond. The Beckhams, Carey Mulligan and 95% of the Victoria’s Secret catwalk line-up are regulars, and nabbing a spot on the iconic treadmills can be trickier than finding your size at a Lululemon 70% off sale. After working at the original Barry’s in West Hollywood, master trainer Anya Lahiri helped launch the brand in the UK in 2013. She trains Barry’s instructors in all the London studios, an army of boot camp devotees and now you, thanks to the workout she’s designed for WH. ‘This session focuses on the upper body and core and is a great addition to any exercise programme,’ says Lahiri. ‘Each move not only works your upper body but also engages your abs without a crunch in sight. It’ll give you great arms, a strong back and a functional core.’ Yes, yes and, erm, yes. Using a dumbbell and resistance band, you can do it at home, outside or in the gym. Hey, if it means getting arms like Lahiri’s, you’ll want to do it anywhere.
KNEELING SHOULDER PRESS
Targets: Shoulders, triceps, core
Do: 3 sets of 30 secs on each arm
(a) Kneel on the floor making sure your knees are in line with your hips and you’re kneeling tall. Tuck your pelvis in, keep your shoulders back and brace your core. Hold a dumbbell in your right hand and raise it up so your elbow is in line with your shoulder, palm facing forwards.
(b) Push the dumbbell up overhead until your arm is straight, then lower to the starting position. The weight will try to pull you to one side, so use your core to maintain stability and don’t rock back and forward. Repeat on the other side. Steady now.
RENEGADE ROW
Targets: Arms, shoulders, back, core
Do: 3 sets of 30 secs on each arm
(a) Begin in a high plank position, holding a dumbbell in your right hand. Your hands should be directly under your shoulders and your body should form a straight line from your head to your feet.
(b) Slowly draw the dumbbell up to your hip as if you were putting the weight in your pocket, keeping your elbow close to your body and sending it skyward. Repeat for the stated time then go again on the other side. Widen your feet if you need more stability.
UPRIGHT ROW
Targets: Shoulders, arms
Do: 3 sets of 30 secs on each arm
(a) Stand with your feet shoulder-width apart on a resistance band so there’s an even length left on both sides. Grip the ends of the band and cross the handles over in front of your body.
(b) Slowly pull the band up to your shoulder on one side, leading with your elbow, and hold for a couple of secs. Keep your other arm straight with slight tension in the band. Then return to the starting position. Keep going for 30 secs, then repeat on the other side. Warning: not as easy as it looks.
SIDE PLANK WITH BICEP CURL
Targets: Core, arms, obliques
Do: 3 sets of 30 secs on each side
(a) Lie on your left side, propped up on your elbow, with your legs out straight. Loop the band around your right foot and hold the ends in your hand. Now raise your hips off the ground, keeping your feet stacked. Your hips, shoulders and ankles should stay in line.
(b) Stable? Breathe in and slowly pull the band towards your right shoulder, keeping your elbow tight against your side. Once your elbow reaches a 45° angle, slowly straighten your arm back to the starting position. Keep it going and don’t let those hips drop.
TRICEPS EXTENSION WITH KNEE RAISE
Targets: Triceps, core
Do: 3 sets of 30 secs on each leg
(a) Stand with your feet hip-width apart and hold a dumbbell in both hands behind your head. Raise one knee in line with your hip, bracing your abs for balance.
(b) Raise the dumbbell overhead, extending your arms out straight. As you lower the weight back down, keep your elbows close to your ears. Repeat for 30 secs, then repeat with the other knee raised. Nailed it? Try doing it with just one arm…