Get the Bod: Gwyneth and Madonna's Workout

Get the Bod: Gwyneth and Madonna's Workout


User jennmerr recently pointed out an interesting article from US Magazine about what Gwyneth Paltrow and Madonna do to stay so darn fit that you may also be interested in.

The tips come directly from their trainer, Tracy Anderson. They're pretty detailed and, true to Tracy's style, involve a lot of reps. To see the whole 6-week workout just read more.

The Workout: While following this plan six times a week, use 3-pound weights, max. Anderson explains, “It’ll get you to your tiniest, tightest point without overdeveloping muscles.” Get video footage of the workout [below] at tracyandersonmethod.com (upper right hand corner).

WEEK 1: Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. “You should be dripping sweat and taking very few breaks,” she advises.

Get crunching! Do these three moves on a mat:

  1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps).
  2. With legs at 90-degree angle, do 50 crunches.
  3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side.

Tone. Do 100 reps each, or 200 for moves that alternate sides:

  1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.
  2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.
  3. Then, with arms straight behind you, palms to-gether, snap your wrists from side to side.
  4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms.
  5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch.
  6. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor.

WEEKS 2–6: Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises.

As with everything, take these tips with a grain of salt. I don't fully agree with Tracy's view on running — she says not to do it. It is, however, one of my favorite pastimes. I won't be stopping anytime soon. Tracy also recommends a diet, something else you should take with a grain of salt. This diet is one that would leave me starving, especially if I am doing 60 minutes of cardio per day. She swears by it so if you're interested check it out here.

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