Sunday, December 4, 2011

Victoria's Secret Supermodel Miranda Kerr Workout


The last post on VS supermodel workouts was so popular, I thought I should find another one for all you lovely ladies...and because I have been re-motivated to workout after watching the Victoria's Secret Fashion Show last week. I wonder why? Ha-ha. I found Miranda Kerr's weekly workout on Sharieitfitness. It's no cake-walk. She works hard and eats a healthy balanced diet to achieve her slender amazingnessssss. I've also heard that she is a big fan of Yoga!

Here it is:

Miranda usually spends about 90 minutes in the gym, 4 days a week. If you don’t have time for that, try spreading it out over 6 days. She begins with a 15 minute sprint/jog session to get her heart rate up. She'll jog for 2 minutes then sprint for 30 seconds and repeats the process until 15 minutes are up. After her warm-up she'll jump rope -- 5 minutes of regular jumping, followed by 5 minutes of advanced. Advanced jump roping includes double skips, one-legged jumps, and knee tucks.

Then it's onto the resistance component to her routine. Miranda's trainer has her practice snatches, in ladder form. What this means is she’ll lay out 4 dumbbells in increasing weight. She’ll start with the lightest and do 1 rep, then move on to the next heaviest and so on (weights do not exceed 15 lbs. remember the focus is toning the arms, not bulking-up). Once she’s done all four, she'll start back at the lightest weight and do 2 reps etc. She repeats this process until 10 reps for each weight.  Tip: Move fast during the ladder snatch drill to keep your heart rate up and burn more calories.

From here she will spend 20 minutes focusing on lower body toning with a barbell and a few weights. She combines barbell squats, barbell lunges, barbell reverse lunges, and box jumps to make up her lower body routine. She'll do 3 sets of 12 for each kind.

Miranda repeats her jump rope drills for another 10 minutes at this point. The goal of a circuit training routine is to keep the heart rate high. This burns a massive amount of calories and vastly improves cardiovascular capabilities.

From here it’s back onto the treadmill. Although this time it will be with a steeper incline. Miranda will spend 3 minutes sprinting, 6 minutes walking, and 6 minutes walking backwards.


To recap:
15 minutes: Jog/sprint – sprint 30 seconds, jog 2 minutes, repeat.

10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique
20 minutes: Ladder snatches – see above for description

20 minutes: Lower body work – BB squats, BB lunges, BB reverse lunges, box jumps

10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique

15 minutes: Inclined treadmill (at LEAST 15 degrees) - 3 minutes sprinting, 6 minutes walking, 6 minutes walking backwards


Picture:1

2 comments:

  1. I was searching on line for some information since yesterday night and I ultimately found what i was looking for! This is a fantastic web site by the way.


    María Inés Rivero

    ReplyDelete
    Replies
    1. Thanks Maria, I'm so glad you like the post and thanks for the compliment on my blog.

      Delete

Note: Only a member of this blog may post a comment.