POPSUGAR Fitness

How Kesha Got in Warrior Shape

Jun 23 2014 - 3:59pm

There's no denying we all want a body worthy of center stage. Shape [1] is giving us the inside scoop on how Kesha works out so that she's ready to show off her physique for any performance.

Kesha may be known for her eccentric outfits and outrageous makeup, but underneath all that glitter and glam, there's a real girl. A real gorgeous girl, at that. The sassy singer has been looking better than ever lately, with a natural new look, a hot new boyfriend, and a much talked about new show, to boot (Rising Star [2] premiered June 22 at 9/8c on ABC).

If you happen to follow the buxom blonde on Instagram [3], you'll notice she loves to show off her pretty perfect posterior (and who wouldn't!)—but according to her trainer Kit Rich [4], the pop star puts in a lot of hard work to achieve it. That's why we were thrilled to sit down with the celeb fitness guru to steal some of Kesha's "Warrior" booty workout secrets and more.

Shape: How long have you been working with Kesha?

Kit Rich (KR): Since her song "TikToK" came out. Our first session was on the beach. After our workout, she went and jumped in the ocean! It was freezing but she didn't care. She became one of my absolute favorite people after that.

Shape: How many days a week do you usually work out and how long are the sessions?

KR: It depends. She travels a lot for work. When I was on tour with her, we trained almost every day. When she is in town, she stays consistent — mainly three times a week, sometimes four. Sessions are one hour long, but she is also great about working out on her own.

Shape: What does a typical workout with Kesha specifically entail?

KR: Kesha loves a challenge! I switch it up all the time. Today, we did a 24­ minute Tabata [5]­-inspired routine that only focused on arms using 10­-pound weights, an eight-­pound ball and a resistance band. So she did a total of six exercises for four minutes each (20 seconds on, 10 seconds off). Then for the second half, we did Pilates that mainly focused on her core. She is becoming a master at the wunda chair. That woman has strength! A real athlete. The routine was hard but simple, and she was sweating. She loved it.

Shape: What are the biggest changes you've seen in Kesha since you started working together?

KR: My type of workout creates a long and lean looking athlete. I want women to feel powerful, empowered, and energized. With Kesha, I've noticed such an improvement in strength. With Pilates, she has improved quickly. The moves are very intricate and specific, and she really loves it. She requests it every time she comes.

Related: 7 Booty­-Sculpting Exercises With a Bonus [6]

Shape: Kesha has an amazing booty. Can you give us your top three tips on how to whip our own backsides into shape?

KR: Kesha and I do a mixture of weight training and Pilates moves to get that booty. I incorporate squats with weights, plyometrics, and lunges. I get creative by using a lot of variations. Then I do moves on the Pilates machines such as the reformer or Cadillac to target her booty. The lunges, squats, and plyo not only target her glutes, hamstrings, and quads, but help boost her heart rate and metabolism. The Pilates moves help with specificity to target and shape the backside.

Shape: Did you help Kesha with her diet? What types of healthy foods and drinks does she like to have?

KR: I did when I was on tour with her. She loves unsweetened iced tea like an iced hibiscus or berry tea. It really quenches the sweet tooth.

Kesha's Warrior Workout

How it works: Do each exercise for 20 seconds, then rest 10 seconds. Repeat this sequence three times for a total of 2 minutes, then move to the next exercise.

Repeat the entire circuit once more, if desired.

You will need:

Dumbbells, mat

Ankle Tap Squat
Stand with feet hip-­width apart holding dumbbells. Squat down, keeping weight in heels, chest up, eyes forward, and core engaged. Try to lower the weights as close to ankles as possible. Return to starting position.

Hammer Curl to Shoulder Press
Stand with feet hip-­width apart, knees slightly bent, holding dumbbells with palms facing in. Curl dumbbells to shoulder height. At the top of the movement, extend arms above head.

Reverse direction to starting position.

Pushup Pull
Get in plank position with arms wider than shoulders and a dumbbell on either side of you. Inhale as you bend elbows out to the side to perform a pushup, lowering chest as close to the floor as possible. Exhale, pushing back up to plank. Grab dumbbell with right hand and perform a row, bending elbow and pulling dumbbell to ribcage while keeping hips pointing toward the floor. Lower dumbbell to the floor. Repeat, rowing with left arm. Continue, alternating arms.

Plyo Jump Lunge
Stand in a lunge with right foot forward, energy in right heel, and left heel lifted. Keeping body as upright as possible, chest open, and abs engaged, bend left knee toward the floor,
making sure right knee is in line with ankle and does not go over toes. Jump up, switching leg position so you land with left foot forward and right foot back. Continue, alternating legs.

Leg Kick-­Up Plank
Get in plank position, arms shoulder-­width apart and body forming a straight line from shoulders to hips to heels.

Keeping butt low, lift right leg, kicking toward the sky. Lower to starting position and kick with left leg. Continue, alternating legs.

Knee­High
Stand and run in place, lifting knees as high as possible and making sure not to lean back.

Plank Oblique Dip
Get in forearm plank position with arms shoulder-­width apart and shoulders over elbows. Dip right hip toward the floor. Lift hips back to center and dip left hip toward the floor. Continue, alternating sides.

For more info on celeb trainer Kit Rich, visit her official website [7] or connect with her on Twitter [8].


Source URL
http://www.fitsugar.com/fitness/Kesha-Exercise-Routine-35061530