We were beyond delighted when super trainer Shona Vertue agreed to create this exclusive workout for Red. "My Vertue Method workout will give you a perky butt that looks good but, even more importantly, will protect your lower back and knees from pain and injury.”
You may already follow , in which case you'll be familiar with her expertise in teaching, her infectious positivity, her belief that yoga is the answer (with lifting), and her down-to-earth Aussie attitude to life (sample: “If a bagel-choco-doughnut is going to nourish your soul, just eat it.”).
Vertue’s goal is to build your body from the bottom up - in fact, she's known for her expertise in building a fantastic bottom. Trained as a yoga teacher and a personal trainer in Sydney, her Vertue Method is a hybrid of the two disciplines, including breathing, dynamic yoga, strength training and relaxation.
The workout should take roughly 30 minutes. If you’re doing it as well as other training, do it twice a week. If it’s your only mode of training, do it three to five times a week.
You’ll get sweaty doing the workout, she says, but you’ll also get serene. “In the workout, the idea is, you focus and get over your day, then go balls to wall, then bring the nervous system down again to stimulate and boost recovery,” she says. “It is a sweaty, heart pumping kind of workout,” says Vertue. “I’m sure you can find 30 minutes. Let’s do this!”
The kit you'll need
A resistance band Vertue uses a looped resistance band of 11 to 36kg
£3.49, resistance band
A kettlebell If you’re new to lifting, try 6 to 8kg. If you're more experienced, you can go up to 10kg. "Correct form is always most important,” says Shona.
Find more and her .