New York based celebrity trainer Oscar Smith is no stranger to the rigors of
Fashion Week. He trains many models, including Petra Nemcova, at his Tribeca gym O-Diesel.
To get models ready for the runway he works them hard with a strenuous circuit workout, full of intervals and plyometric moves. The workout is so varied, there is absolutely no way you could get bored with it. He shared his workout with us, and I think we should all give it a whirl to celebrate the stylish mayhem that is Fashion Week.
To see the workout just read more.
| 5 minute cardio | bike, jump rope, treadmill, elliptical | Warm up |
| Stretch | Leg, arms, chest | Warm up |
| Push-ups | 10 reps | |
| Squat Jumps | 15 reps | Plyometric for legs |
| Leg Lifts | 10 reps | Lie on back, with legs at 90 degrees. Lower legs to work abs. |
| Crunches | 10 reps | Ab work |
| Treadmill run | 3 minutes | 6.0 mph |
| Lateral Arm Raises | 10 reps | 5 pound weights |
| Overhead shoulder press | 10 reps | 5 pound weights |
| Bicep Curls | 15 reps | 5 - 10 pound weights |
| Jump rope | 3 minutes | Cardio |
| Donkey Kicks | 15 reps each leg | Glutes and hamstrings work |
| Assisted Pull-up machine | 5 reps | Grip wider than shoulders |
| Sit-ups | 15 reps | |
| Elliptical | 3 minutes | Cardio |
| Dancer leaps | 15 reps | aka Jumping lunges, both feet must leave the floor |
| Flutter Kicks | 16 reps | Lie on stomach, and kick legs like swimming |
| Scissors | 30 seconds | Lie on back with legs at 45 degrees, open and close legs to work abs |
| Stationary bike | 3 minutes | Cardio |
| Hip Raise | 15 reps | aka Bridge |
| Push-ups | 5 reps | |
| Frog Jump | 10 reps | Start in a wide squat with finger tips on floor. Jump and return to start position. |
| Sit Ups with Hip Raise | 15 reps | |
| Stretch | arms, legs, chest | |
| Interval on treadmill | 1 minute run | 1 minute walk |
This workout looks fun and hard. It might prove difficult to hop on and off cardio equipment in a crowded gym, but you could always use a jump rope if an exercise bike isn't free. Try it and let me know what you think.
Tula
Philosophy di Alberta Ferretti
D.E.P.T
That looks excellent, I'm definitely going to try it. Reminds me a lot of Jillian Michaels' 30 day shred workouts.
I wonder how strong these runway models actually are, considering it looks like their legs could snap (especially Natasha Poly, as in the picture). I find the idea that they work out to be a bit weird.
1I'm so going to try this work out sometime.
2i really like the idea of a diversified workout - but for me, sometimes i just can't keep straight all the things that i'm supposed to do if i'm moving around so much. i like to have a set routine - but i guess if you're working with a trainer - it's their job to remember and just direct you right?
i can understand all the different motions though since models would be looking to tone their arms and legs and abs as quickly as possible for the runways...
3I'm nervous, but going to give it a try and try and incorporate it at least once/twice a week to shake things up. It will be hard to get on and off of the exercise equipment though
4Ha, I'd forget what to do next most of the time...I'd have to print out the list and bring it with me! It does look like an insanely intense workout though.
5sundaygreen, that's exactly what I thought of when I read the list! That workout kills me, but I love the results!
6Just tried this at home with a couple of modifications. Since I don't have an eliptical or a stationary bike, I subbed 3 min. of jumping jacks and 3 minutes of walking at a high incline for those. I also subbed five pushups for the assisted pull-ups. It was hard, but not crazy hard. It took me about 30 minutes (but I do my reps pretty slow) and seemed to go by quickly.
7I did this workout at home and made some modifications as well. For the cardio sections I either used a jump rope or did jumping jacks. The workout definitely got me sweating a little bit and it was nice having cardio mixed in-between the strength workouts. However, once I'd finished the workout I didn't feel that strong, nor did my muscles feel the slightest bit fatigued. If I do this workout again I think I'd double the amount of reps for the strength parts and use heavier weights, as well as increase the time spent doing cardio. I agree with sundaygreen...the models who do this workout look like their limbs are about to snap, so I'm guessing this workout isn't really meant to build much muscle.
8i prefer doing cardio.. simpler..
this looks complicated and the orders is jumbled, you go back to cardio (short periods of it) then you do others
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