Marisa Miller's Supermodel-Worthy Ab Workout

Marisa Miller is one of my all time favorite models. She is a former Victoria's Secret gal who surfs and boxes! Too cool right? In her interview with SHAPE magazine she talks about her recent obsession with paddle boarding and the great benefits she gets from it. For those of you who don't live next to the beach, SHAPE and Marisa teamed-up to make this great workout that will give you similar results to her sporty lifestyle.

 

Triple-Delt Duty

Position A:
Hold a dumbbell in each hand out to the sides at shoulder level. Circle arms forward 15 times, then back 15 times. Next, bend elbows 90 degrees. Rotate forearms down so they’re parallel to the floor, then back up. Do 15 reps.

Position B:

Finally, bring elbos together infront of you and then back out. Do 15 reps.

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Plank Progression

Position A:
Get in plank position on forearms on the round side of a Bosu.

 

Position B:Hold for 30 seconds, then turn to the left and balance on right forearm, feet staggered and left arm up. Hold for 30 seconds, return to center, and switch sides to complete series. Repeat entire series once.

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Standing Crunch

Position A:
Stand with feet shoulder-width apart and hold a dumbbell in each hand in front of your chest, elbows bent and palms facing each other.

Position B:Pull your abs in and lean forward and to the right, using the same motion as you would when doing a regular crunch. Repeat to the other side to complete 1 rep. Do 15 to 25 reps.

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Burpee

Position A:
Stand with feet shoulder-width apart, then squat and put hands on floor in front of feet. Hop feet back, then forward again.

Position B:
Jump up, catching air and raising hands overhead. Continue for 1 minute. (Add a push-up while you're in plank pose for more of a challenge.)

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Balance Squat

Position A:
Stand with feet shoulder-width apart on the flat side of a Bosu (or use the round side if that’s more comfortable for you) and hold a dumbbell in each hand at your sides.

Position B:Squat as low as you can, maintaining your balance and keeping your knees aligned with your toes, then rise up and repeat. Do 15 reps, then step onto the floor and do 5 to 8 jump squats.

And...

Just because

Pictures: SHAPE

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

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