“Consistency and intensity are the keys,” says the celebrity trainer and member of the Gold’s Gym Fitness Institute, who has also worked with A-listers Anne Hathaway and Jessica Alba to prepare for grueling film roles and major red carpet appearances.
“When celebrities want to get in shape, it’s part of their job,” says Adam Friedman, a certified personal trainer at the Gold’s Gym Fitness Institute, whose clients have included sports figures and models.
“Fitness is not something they can opt out of; it’s a professional requirement.”
This kind of commitment may seem daunting, but the basic concepts are actually something anyone can apply to their own fitness regimen at home or at the gym, says Braganza.
“Using the workouts of celebrities can actually inspire you to mix up your own routine,” says Braganza.
One of the methods Braganza uses to train her A-list clients involves alternating between cardio, strength training, and core exercises.
“Taking a 10-minute cardio interval, such as jogging, cycling, or climbing stairs, and then doing three sets of compound exercises can burn more calories and make the most out of the time spent on the exercise,” she says.
Hot Celebrity Workout Trends
In today’s celebrity workout trends, the focus is on attaining lean muscles, athleticism, and endurance rather than just focusing on bulking up. Cardio is therefore still a big part of the workout routines of these celebrities.
Some of the workouts include running, working out on the beach, working out on the stairs, and cycling, among others. These workouts are good because they not only improve cardiovascular endurance but also help build the muscles of the lower limbs.
Another workout that Friedman advocates for is the utilization of bodyweight exercises, such as squats, lunges, push-ups, and planks. These exercises are good because they work more than one muscle group at a given time. When more than one muscle group is working, the nervous system is working harder, thus burning more calories.
This is not to mean that one must be a celebrity to attain such results, but rather that the more effort one puts into a workout, the more the results that are achieved.
His go-to move? The dreaded lunge
“Lunges are probably the most disliked exercise among my clients,” Friedman says with a laugh. “They’re tough, they’re hard, they burn, but they are incredibly effective, and there are so many variations that target exactly what people want to work on.”
The exercise targets the glutes, hamstrings, quads, and core all at once, and it’s no wonder the lunge is a popular exercise in many celebrity fitness routines.
And for the more advanced, Friedman sometimes uses kettle bells to add a new dimension to the exercise and boost power and stability.
However, he does stress the importance of core work first, and not adding more weight and intensity without the proper stability.
Braganza agrees that small changes, such as the addition of new variations, are the key to keeping the exercise routine interesting.
“Variety is very important,” Braganza says. “I try to identify what my clients genuinely enjoy and incorporate that regularly, whether it’s boxing, whether it’s hiking, whether it’s dance.”
Celebrity Workout Favorite
One form of movement that many actresses and celebrities love and find effective is yoga.
“Celebrities love yoga,” Friedman says. “They love the way it makes them feel, and it’s great for them, not just from a physical standpoint but from a mental standpoint as well.”
In addition to the flexibility and movement, yoga also helps build lean muscle, improve balance, and improve posture, all of which add up to a more confident and outgoing personality.
“Rounded shoulders and a head that’s leaning forward don’t exactly photograph well,” Friedman says. “And when you work on your back and you stand up straight, you instantly feel and look different, and that’s what it’s all about.”
At the end of the day, the answer to the secret to the celebrity workout routine is simple: find something you can stick to and make it a habit.
The Ultimate Hollywood Workout
Ramona Braganza’s 3-2-1 Method combines cardio and strength training with short intervals that keep the body engaged and the workout interesting. This workout routine focuses on the triceps and legs.
However, you can vary the exercises as you desire. According to Ramona Braganza, varying the workout can help you maintain your workout routine and keep you engaged throughout the session.
CARDIO
Recumbent bike – 10 minutes
For the initial three minutes, perform a steady workout. For the next seven minutes, increase the speed and resistance while maintaining deep breathing and steady movements.
CIRCUIT I
Repeat this circuit three times with a minute’s rest between exercises.
Flat bench chest press – 20 reps
Choose a weight that you find challenging but can execute with proper form. Lie on your back and hold a dumbbell in each hand. Bend your elbows at 90 degrees. Press the dumbbells upwards with your elbows.
Standing rear lunge – 20 reps for each leg
Face forward with your feet close together. Move your right leg behind you and place your back knee almost on the ground. Lower your back knee as close as you can get it to the ground while keeping your back straight.
Bench dip – 20-30 reps
Place your hands shoulder-width apart on a stable bench behind you. Extend your legs forward and place your heels on the ground. Lower yourself by bending your elbows.
CARDIO
Treadmill – 10 minutes
Jog at a moderate pace for one minute, and then alternate between jogging at a faster pace for 30 seconds, followed by 30 seconds at your normal jogging speed. The last five minutes should involve a gradual increase in incline.
CIRCUIT II
This circuit should be completed three times, resting one minute between exercises.
Incline fly – 20 reps
Position your body on the incline bench, feet planted firmly on the ground. Hold a dumbbell in each hand, positioned above the chest, elbows slightly bent. Lower the dumbbell outwards, so that it touches the chest, and then go back to the normal position.
Squat thrust – 15 reps
Stand on the floor, feet shoulder-width apart, and then go into a squat position, palms on the floor, and then jump your feet back into a plank position, and then go back to the squat position and stand up.
One-arm triceps extension – 10 reps using one arm, and 10 reps using two arms
Position your body on the bench, and hold a dumbbell vertically above the head, using one arm, and then lower the dumbbell backwards, keeping the upper arm still, and then go back to the normal position. Repeat the same process using the second arm, and then use both arms to hold one dumbbell.
CARDIO
Elliptical trainer – 10 minutes
Gradually increase the resistance on the elliptical trainer, increasing the intensity every 30 seconds, reaching 75-80% of the maximum heart rate.
CORE
To make the exercises more challenging, a stability ball or a BOSU ball can be used.
Crunch – 30 reps
Lie flat on your back with your knees bent and feet flat. Place your head gently in your hands. Raise your upper back off the floor by engaging your abdominal muscles. Lower yourself slowly.
Reverse Crunch – 30 reps
Start in the same position. Raise your knees towards your chest in a smooth motion, engaging your abdominal muscles. Lower yourself in a slow motion, ensuring that your feet do not touch the floor.
Plank – 30 seconds to one minute
Lie face downwards with your forearms and toes touching the floor. Your body should be in a straight line from head to heels. Engage your core, glutes, and breathe naturally.
STRETCHING
End with a full-body stretch for five to 10 minutes.
