Kelly Ripa’s Workout Part One

If there’s one person you can take inspiration from it’s Kelly Ripa. Now a reformed smoker, Kelly used fitness to cure herself of this nasty habit and get herself into serious  shape.

kelly_ripa_workoutShe gave up the smokes for working out 5 days a week with a workout that combines some typical moves with some you may not be familiar with.

In an interview with Shape Magazine, Kelly shared some of her workout and nutrition tips. Now we will all know the secret to her fabulous, shapely arms.

Being a busy Hollywood celebrity, the main goal for Kelly was finding a workout that would fit into her busy schedule. Under the expert eye of personal trainer Keith Byard, Kelly has reduced her power workout into 45 minutes of strength training and cardio combined.

This workout is one that you can do at home. All it requires, besides stamina and determination, is a jump rope and medicine ball, lightweight dumbbells, resistance bands or tubing and a Swiss Ball.

Kelly Ripa’s Workout

Squat with Rotational Row

Grabbing hold of the handle of your tubing with one hand, start with feet shoulder-width apart and palm down. Flexing your elbow, pull the tube into your ribs, and rotate your arm to finish in a flexed bicep curl, palm facing up. Hold this position as you lower down into a squat. Slowly, releasing your bicep contraction, raise yourself simultaneously out of the squat to begin again. Perform 2 sets of 12-15 reps.

Rotational Lunge

Again with tubing, grab hold with one hand and flex your arm to work your biceps, lowering yourself down into a lunge. Keeping your bicep flexed, raise yourself up and rotate 180° to lower down into a lunge again. Flip around to the starting position and repeat 2 sets of 12-15 reps each side.

One Leg Hip Lift

Lying on your back with arms extended, palms down, place one foot on a medicine ball and raise your hips off the ground, squeezing your glutes and hold for a second or two. Lower your hips down again but do not touch the ground, raising yourself up immediately into the next rep, making sure you don’t move the ball. Repeat for 2 sets of 12-15 reps each side.

Abs with a Twist

Lying on your back, clutching a medicine ball to your chest, sit up as you swing your legs out to the side to stand up fully. Finish this move by lowering yourself down the same way you came up to begin again. Perform 2 sets of 12-15 reps each side.

Push-Ups with Rotation

You’ll need a couple of lightweight dumbbells for this move. Holding the dumbbells in your hands, perform a push-up, twisting into a side plank and raising your outer arm up and hold for a count of three. Flip down into a push-up and rotate out to the other side. Perform 2 sets of 8 reps.

Swiss Ball Push-Ups

With your feet resting on a Swiss Ball while you perform push-ups puts more demand on your core as you have to control the ball’s movement as you lower yourself down. You want to move forward ever so slightly, but in a controlled and steady manner. Perform 2 sets of 12-15 reps.

Jumping Pyramid

Depending on your intesity, jumping rope burns 11-20 calories per minute and jumping jacks burn 8-9 calories per minute.

Jump Rope – 20 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 40 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 60 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 80 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 100 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 80 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 60 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 40 revolutions
Jumping Jacks – 30 seconds
Jump Rope – 20 revolutions

Perform 2 sets.

Originally published @ FITLODE.COM

Matthew McConaughey Workout

There are a few things that Matthew McConaughey does to keep his beach-buff body in shape and that’s running, surfing and dancing.

matthew mcconaughey workoutStaying in shape is one of McConaughey’s passions and he finds a way to exercise every day, come rain or shine. Whether it’s shadow boxing when it’s raining outside or following some grueling training program to get him ready for his next movie role, McConaughey embraces it all.

This weight training workout below focuses on strength, flexibility, agility and endurance. Perform 8 to 12 reps of each exercise, unless stated otherwise.

Matthew McConaughey Workout

Monday, Wednesday, Friday
Superset 1

  • Cable Crossovers
  • Incline chest press
  • Swiss Ball Knee Tucks
  • Repeat 2 to 4 times

Superset 2

  • Pull-Ups to failure
  • V-Ups
  • 8 X 30-second sprints with 90-second speed walk in between each sprint
  • Perform this set only once

Superset 3

  • Bench Dips
  • Cable (with rope) triceps overhead extensions
  • Medicine Ball Lunges – reaching for the ball and passing under your front leg as you lunge forward
  • Repeat 2 to 4 times

Superset 4

  • Medicine Ball Press and Slam – push out from the chest, then reach overhead and slam the ball down on the floor
  • Stair Sprints
  • Ladder Drills with High Knees
  • Repeat 2 to 4 times

Superset 5

  • Squat to Calf Raise to Shoulder Press
  • Woodchoppers
  • Bicep Curls with Cables (rope)
  • Repeat 2 to 4 times

Superset 6

  • Jump Rope – perform 100 to 200 jumps as fast as you can
  • Stair Running – run up 10 stairs, then back down; repeat, increasing stairs to 20, 30, 30, 20, and 10
  • Perform this set only once

Tuesday/Thursday

Strictly cardio days – 45 to 60 minutes of running

Weekend – Rest and Dancing!

 

 

Robert Downey Jr’s Iron Man Workout

Robert Downey Jr takes his fitness regimen seriously, even when he’s not training for a movie role.

Robert Downey Jr Iron Man WorkoutHe has used Yoga with its meditative powers to help him recover from drug addiction and practices Wing Chun for a complete and balanced physical, mental and spiritual workout.

Five months prior to filming, Downey Jr focused on barbell training to get him up to speed and to condition his body to handle the next gruelling segment of this workout regimen.

To keep the star motivated and to match his unconventional personality, Bose designed a program that involved kettlebells, Indian club swinging, sledge hammers, fire hoses, sled pulls and a wheel barrow. Not exactly the route you’d expect for a mutli-million-dollar celebrity, but Downey Jr was bored with his regular routine and needed a refreshing change.

If I have to get underneath a bench press or a squat, I’m going to shoot myself. I just don’t have the motivation.

After losing weight for his role in Sherlock Holmes and dropping down to 151 lb, Downey Jr’s challenge was to add muscle strength without bulking up too much. Increasing his caloric intake, eating 6 protein-rich meals a day and using protein powders for muscle building mass, Downey Jr put on 25 lb of muscle in just four weeks, while he was shooting Iron Man.

The Iron Man Workout

  • Kettlebell training with an emphasis on throws to strengthen the glutes and train your hip snap.
  • Indian club swinging – like kettlebells but much larger. This is good training for martial arts, as a lot of the movements mimic those of martial arts.
  • Meels – like club swinging but much bigger and heavier for superior upper body strength training.
  • Two Fire Hoses – one filled with water, one filled with sand for added weight and difficulty. Standing at the end of the extended fire hose, the trick is to whip the hose like you’re trying to straighten it out. This will spike your heart rate to the maximum in 0 to 10 seconds.
  • Sled Pulls – pulling in a weight plate tethered to a rope from a great distance.
  • SUV Tires – picking up and throwing these huge tires incorporates squatting and the throwing/push muscles of the upper body.
  • Sledgehammers – hammering on an old tractor tire with 4 – 20 lb sledgehammers helps to train the entire body from the legs, back, arms and shoulders and introduces a different range of motion; therefore, incorporating a different group of muscles.
  • Wheelbarrows – loading up a wheelbarrow with 600 – 700 lb weight plates, Downey Jr had to navigate an obstacle course, keeping the wheelbarrow on course and upright.

Check out this club swinging workout and remember that all of these training methods require you to be in tip-top shape. Anybody with shoulder injuries should never try these exercises. Your best bet is to seek the counsel of a certified professional trainer:

Originally published @ FITLODE.COM

Henry Cavill Man of Steel Workout

Henry Cavill Man of Steel WorkoutComing out of the training he did for the movie Immortals, Henry Cavill had a good foundation for the physique he would need to build for Zack Snyder’s Man of Steel. The challenge now would be bulking up.

Working closely with Mark Twight from Gym Jones in Salt Lake City – the same trainer and fight choreographer who worked with the cast of the movie 300 – Cavill trained every day leading up to filming, adapting his program and fine tuning here and there as he graduated into the fight scenes and a whole new workout regime.

“I’m not quite in Immortals shape like I was, but I’ve got the base there again. When you see the Immortals shape you’ll see what I mean. We obviously haven’t had the final brief yet [on ‘Superman shape’], it’s going to adapt and change as [my trainer] sees my body adapting to the training. He’ll go, ‘Okay, Henry can do this,’ or, ‘His body will look better like that.’ It’ll be fine-tuned and tweaked as we go along. But I think it’s going to be a different sort of shape from Immortals.”

On average, Cavill spent 2 ½ hours a day training for the Man of Steel movie and consumed a reported 5,000 calories every day to support the muscle development he would need to gain mass. I’m guessing he put on about 30 pounds of muscle for this role.

While not much is out there about his specific training regime, most sites report the inclusion of Twight’s Tailpipe – an exhausting 100-rep, fat-burning workout, designed to torch premium calories and fatigue the muscle to encourage growth.

There are four exercises to this workout:

  • Goblet squat x 25 reps
  • 8 controlled and deep breaths
  • Kettlebell swing x 25 reps
  • 8 controlled and deep breaths
  • Squat thrust x 25 reps
  • 8 controlled and deep breaths
  • Jumping jacks x 25 reps
  • 8 controlled and deep breaths

It is recommended that you perform this circuit at the end of your regular workout, taking the time to pause and breathe deeply for eight controlled breaths after each set. Resist the urge to breathe heavily or quickly. The recovery portion of this circuit is highly important and encourages your body to control the stress brought on by the intense exercise, allowing you to move through each set more prepared. If done correctly, this workout will help improve sports performance.

Camilo Villegas Workout

You hear us talk about spicing up your workouts, keeping it fresh and cross training to get the full benefit of your exercise regime.

Camilo Villegas workoutIf you’re looking for a role model, then three-time PGA Tour winner Camilo Spiderman Villegas will inspire you with his well-conditioned physique and his athletic prowess on the golf course.

It takes a lot of stamina to remain calm and focused on your game and when that game is golf, you need to add at least three hours of walking and standing to the list of physical demands required for the sport.

Golfers used to be out-of-shape, grandfatherly characters whose dress sense seemed to match their fitness beliefs. Dressed in crazy, mismatched patterns of plaid and pastel colors, these golfers followed an ideal that this was a gentleman’s game which involved lots of bonding on the golf course and drinking at the 19th hole.

The golfers of today are getting sexier and buffer and have come to respect that golf is a sport like any other that requires a demanding physical acumen.

Camilo Villegas understands the connection between training and improving your game and when he committed himself to a strict and demanding fitness regime to help achieve his goal of becoming a part the PGA Tour:

“I started getting more flexible, more fit and hitting it farther. When you start seeing the results, you get more addicted. You enjoy every second of it and it becomes a lifestyle.”

Villegas engages in a high intensity training circuit that he calls his Tournament Power Workout. Working with dumbbells and barbells, the Tournament Power Workout consists of all the basic bodybuilding exercises you can imagine crammed into an intense full body workout.

Villages also includes Tabata training, plyometrics, resistance band exercises, cable exercises, balancing exercises and a lot of torso twists to condition his golf-swinging muscles. By incorporating a lot of balancing exercises into his workout, Villegas increases his stability, which helps in the game of golf and sets up a solid foundation for him to power out from his core when driving the ball.

Like any good athlete, in the off-season Villegas switches up his training to a split routine to build up his muscle and try to recover the usual weight loss that comes from playing in the PGA Tour.

Villegas is also an avid cyclist and has a comparable resting heart rate to Lance Armstrong.

To increase his flexibility, Villegas includes Yoga into his routine a couple of times a week.