This simple 4-week workout plan will kickstart your health and fitness regime without all the hassle (and all you need is a water bottle and resistance bands)

It's SO simple.

02 Jan 2019

If your New Year's resolution is to get fit and enhance your wellbeing, you're in luck because GLAMOUR has partnered with one of the UK's best personal trainers to curate a health and fitness regime everyone can follow.

We've teamed up with Ciara Madden (also knows as ) who has a particular talent for ‘building a booty’. Ciara has created a four-week at-home workout plan especially for our readers. Her mantra is very much ‘work hard play hard’, as she encourages females to embrace moderate diets, killer workouts and consistency, for ultimate mind and body satisfaction.

Having trained everyone from celebs such as Maya Jama, model Neelam Gill and reality star Alexandra Cane, to stay at home mums and busy working women, she has really mastered her female niche, no matter the personal circumstances.

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This workout plan consists of four workouts a week, for four weeks, all under 30 minutes, with the only equipment needed being a 1.5litre water and some resistance bands.

The aim of the plan is to shed those Christmas pounds, while building that booty, without any gym membership required.

Utilising a series of exercises, from squat jumps, to resistance band kick backs, and kettle bell thrusts (with a water bottle), Ciara believes that this Glam-uary you can transform your body direct from your front room! No more excuses.

To keep Ciara in the loop please tag @bodybyciara #bodybyciara with your progress. Let's do this!

To read the workout in full,