Friday, April 8, 2011

Fit Tip of the Day: Olivia Wilde's Tron-tastic Workout

Getting Fit and Lean without Bulking Up with Muscle...

...It's every girl's worst nightmare. You work out 6 days a week, pack up on proteins and healthy foods, gain weight. Common fact: muscle weighs more than fat. However, no girl wants to look bulky from getting in terrific shape. 
For Tron, the lovely Olivia Wilde had to get in fantastic shape for her role. However, that super tight leather suit was designed to fit her body like a glove, so she had to simultaneously gain muscle and lose fat in order to fit into her memorable threads. Celebrity Trainer Patrick Murphy shares her workout routine, via Self Magazine. 

Warm up with 5-10 minutes of cardio, then perform the below exercises as a circuit.

Reverse Lunge into Leg Swing
Stand with feet together. Step left leg backwards in a reverse lunge; keep knee in line with your ankle, hips even and left arm hanging near right toe. Step back together and rise to standing position with left arm parallel to the floor, kicking right leg forward until toe is at shoulder height. Step back in reverse lunge and repeat 15 times, then switch leg.

Side to Side Skip
Stand in a side lunge with weight on right foot and left leg pointed straight to the side, holding five pound weights with arms bent at the elbow. Skip to left side, so weight is on the left leg and right leg is point straight to the side, while punching to the left, then skip back to the right side, punching to the right. Repeat ten times.

Squat/curl/press/calve raises
Stand with feet shoulder-width apart, hands at sides holding 8-pound dumbbells. Squat, then rise to starting position and lift weights in a bicep curl. Rise onto your toes for a calf raise and lift weights in a shoulder press. For best results, combine all of the above for one fluid motion. Repeat 20 times.

Jump Lunges
Start in a lunge position, with right foot in front. Holding a 12 lb. medicine ball or weight at chest level, jump up and switch legs, landing with left leg in front. Do 20 reps.

Squat Rows
Wrap a resistance band or cable around a pole and stand with feet shoulder-width apart, holding ends of the band or cable at midsection, arms straight. Squat, then row (pull elbows back, then straighten arms) your way to standing position, keeping yourself upright the whole time. Repeat 20 times.

Power Pushups
Start in pushup position. Lower half way to ground, then push off your palms to raise hands about one or two inches off the ground. Repeat 20 times.

Torso Rotations
Wrap a resistance band or cable around a pole and stand with feet shoulder-width apart, holding ends of the band or cable together with both hands, right hand over left, arms straight. Rotate to the right until band or cable touches shoulder. Repeat 15 times, then switch sides (remember to switch hands so left is over right when rotating to the left side).

Finish your circuit with two minutes of jumping rope, rest for two or three minutes, then repeat the whole routine two or three times.  

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