Miranda Kerr works the runway
If you’re feeling inspired for a new workout and wouldn’t mind looking like Karlie Kloss, Miranda Kerr or Rosie Hungtington-Whiteley then this workout is just for you.
This quick and easy full-body workout comes from Fitness First’s Dave Petersen. Dave recommends combining these exercises with a cardio workout three times a week. It should also run alongside a balanced and nutritious diet that is high in protein and full of fresh fruit and vegetables.
The Body, Elle Macpherson explains what encourages her to work out:
“My motivation is feeling joyful, inspired, passionate, patient, strong and healthy. That’s more important to me than hitting X number of pounds on the scale, and it’s what drives what I eat and how I work out.”
Follow this guide and you will be working the runway in time for the Spring/Summer collection.
Barbell deadlift
o Load a barbell with weight that will challenge you for five reps
o Stand with your mid-foot under the barbell with your shins about an inch away from the barbell
o Bend over and grasp the bar – your hands should be just outside thigh-width
o Drop your shins forward to touch the bar (do not move the bar) - your shoulders should be slightly in front of the barbell
o Keep your chest up (this keeps your back tight) and pull the barbell off the floor
o Return to the start position
o You should keep the barbell against your legs through the move
Barbell roll out
o Load a barbell with 2.5kg plates – always use round plates
o Kneel on a mat with your shoulders directly over a barbell; keep tall & tight
o Roll the bar out in front of you, keeping your arms straight as your hips, torso and arms travel forward. Only go as far as can without arching your back
o Return to the start position by pulling the barbell back toward you
Chin up x 6-8 reps
o Every woman should be able to do at least six of these!
Dip x 6-8 reps
o Sit with your back against a bench or chair
o Place your hands either side of the bench and rise up so your bottom is level with the seat
o Gently lower yourself until you almost touch the floor
o Return to the start position by pushing your body up with your arms
Press ups x 8-10 reps
o From the basic plank position, keep your glutes and abdominals tight and aligned
o Lower your whole body to the floor in a controlled movement – do not just let your hips / chest move toward the floor – think of moving as one whole unit
o Return to the start position by pressing your body away from the floor
Split squat x 8-10 reps
o With a weight in each hand, take a step forward into a staggered stance
o In a controlled manner squat down by dropping the back knee down to the floor, allowing the front leg knee & hip to bend
o Return to the start position
o Remember to keep both feet pointing forward throughout the exercise
Treadmill steep incline walking or running for 15 minutes
Femalefirst Taryn Davies