Celebrity Body Workouts

Always wanted to know how the get the look of your favorite celebrity, and the workout tips and tricks? All your workout questions are answered as well as exercise suggestions for each body part, as we cover seven of the most photographed hollywood celebrities on the planet from Cameron Diaz, Jennifer Anniston to Kelly Rowlands.

Cameron Diaz – Arms

Arms get a pretty good workout in most things we do each day, but to get that extra sculpted look, I like to move through a few different ranges of motion that you wouldn’t usually get. It’s all about activating as much muscle as possible working through different angles. Ladies, don’t be scared of using some decent resistance on these exercises either. Try this little 10 minute Triceps/Biceps Blaster!

1a. Close grip triceps push ups x8

Push up position with arms vertical to the ground and hands about 10cm apart. Lower your chest to the floor as the elbows slide past your ribs. You can do these on your knees or your toes. Rest 30 secs

1b. Underhand grip assisted chin up x8

Depending on your strength set the assistance resistance at about half your body weight to start with. Take a close grip with your palms facing you. As you pull yourself up be sure to look up and lead with your chest keeping your shoulders back. Rest 30 secs repeat 3 sets of both exercises together.

2a. Rope bent over triceps kickbacks x15

Using the low cable and a rope, bend at the knees and hips as in dead lift movement. While holding this position lift your elbows up to your side so your upper arm is parallel to the floor. Maintain this position as your extend through the elbow joint to fully extend the arm, then return to the sating position. Be sure to keep the elbows up beside your body. Rest 30 secs

2b. Rope bicep V curl x 15

With a rope attached to the bottom cable, do a bicep curl that replicates a capital V, starting with the hands toughing just in front of your thighs, and then opening out to touch your shoulders at the top. Rest 30 secs repeat 3 sets of both exercises together.

Jennifer Anniston – Legs

This lovely lady has the advantage of being blessed with a killer set of legs; however this nifty little triple set will help shape and tone your legs in no time! Then important thing to remember about toning muscles, especially the legs is to hit them from every angle possible. Inner, outer, from and back! Explosive exercises such as plyometric squat jumps and lunge jumps not only get a great result in sculpting, they also give a great cardio response too.

1a. Inner thigh adductors x 15

Sitting in the machine, have the leg rests set so the pads are just above the knee joints on the inner thigh. Open the legs out as wide as possible and then squeeze all the way in, hold for two seconds and then open again.

1b. Outer thigh abductors x 15

Sitting in the machine, have the leg rests set so the pads are just above the knee joints on the outside thigh. Open the legs out as wide as possible, hold for two seconds in this position, and then return to the start position.

1c. Squats or Squat Jumps x 15

Set your feet about just wider than shoulder width apart, turning your toes outward slightly. While maintaining an upright torso, sit your bum down as though you are sitting in a chair. Don’t think too much, just sit down. From the bottom phase, push through your heels, look forward not down, and return the start position. If performing the jumping version, the technique is the same, just swing your arms up on the jump phase, and down on the squat phase. This will help with the momentum and the jump.

Go directly from one exercise to the next non-stop. Rest 60 secs, and then repeat 4 sets.

Kim Kardashian – Booty

The secret to getting a “well-rounded” butt workout LOL, is to not only work those muscle groups, but to make sure you more through the full range of motion for those body parts. I always say if you are only doing half range exercises, you are only getting half the job done. You want a big booty? Then do big exercises, and really emphasize the activation of the gluteal muscles, especially the top portion.

1a. Kneeling Donkey Kicks x 12 (6 each side alternating as you go). This will help with mind muscle connection and get things activated)

Kneeling on your hands and knees, with the knees bent to a 90° angle and the foot flexed, maintain this position and so your knee is just about the height of your gluteal muscles. Hold for two seconds, lower, ad change sides. Be aware of maintaining a neutral lower back and pelvis alignment on this exercise, and really focus on squeezing the muscle at the top.

2a. Walking lunges with knee lift between steps holding heavy dumbbells in each hand x 20 which is 10m each leg

Start with a dumbbell in each hand or your own body weight if you are just starting. Have you feet shoulder width apart and take a moderate step forward, while keeping the weight in the front leg, lift your back knee up to hip height with a focus on balance and core strength, drop your weight back down in the lunge again on the same leg, and then step that leg through to change sides and repeat on the other side.

Katie Holmes – Back

The back not only has the ability to be one of the sexiest body parts on anyone, it’s also important to train your back effectively to maintain good posture, to keep the correct balance between pushing and pulling exercises, and to make you stand up straight and look taller. Remember the taller you look, the leaner you look! Being a little on the leaner side will help you expose the definition in your upper back, but keep in mind ladies, if you want to see muscle, you need to make it first… and that requires a little bit of resistance in you workouts.

1a. Neutral Grip Assisted Pull Ups x 8

Depending on your strength set the assistance resistance at about half your body weight to start with. Take a neutral grip with your palms facing each other (most machines should have this option). As you pull yourself up be sure to look up and lead with your chest keeping your shoulders back.

1b. Underhand Grip Cable back rows x 12

In the seated row machine take a shoulder width grip with the palms facing up. Draw the elbows in toward the side of your body squeezing your shoulder blades together. Hold for two seconds in this position, and then return to the start. Be sure to keep your chest up and shoulders back.

1c. Cable rear deltoid flys x 15

Take the cables to shoulder height and grab the opposite cable to each hand, so the cables cross over each other. Start you’re your thumbs together at chest height, and while maintaining straight arms, extend out so your hands are in line with your body. Hold for two seconds and then return to then start position.

Take a 30 second break between each exercise, then a 90 second break at the end. Repeat 3 sets.

Jennifer Hudson – Hour Glass Figure

The hour glass figure would have to be one of the easiest to maintain, as it requires a slightly fuller look, so good news here ladies, if this is your goal, you will probably be able to be a bit more relaxed with you training. The hour glass figure requires a good balance of upper and lower body, so if you have an imbalance, then evening this out will be the priority. I would recommend 3 full body workouts each week, with two 30 minute moderate intensity Cardio sessions. The formula is simple… Push, Pull, Squat, Eat!

1a. Shoulder Press x 15

Take a set of dumbbells and hold them at shoulder height. As you exhale push them over head so the almost touch in the middle above your head, inhale and control the movement on the way down and repeat.

1b. Wide Grip Seated Row x 15

In the seated row machine take a shoulder width grip with the palms facing up. Draw the elbows in toward the side of your body squeezing your shoulder blades together. Hold for two seconds in this position, and then return to the start. Be sure to keep your chest up and shoulders back.

1c. Dumbbell Squat x 15

Set your feet about just wider than shoulder width apart, turning your toes outward slightly and hold a set of moderate weight dumbbells in each hand beside your body. While maintaining an upright torso, sit your bum down as though you are sitting in a chair. Don’t think too much, just sit down. From the bottom phase, push through your heels, look forward not down, and return the start position. Rest for 45 seconds between each exercise on a continuous cycle till you finish 4 sets, but try to increase your resistance each round.

Kelly Rowlands – Abdominals

Great abdominals are made in the kitchen, not the gym and you can do sit ups till your blue in the face, but without good diet and increasing the muscle through the midsection then you won’t see a thing. Don’t get me wrong, you can still have a very fat tummy, but if definition is your goal, then your action plan will be too. To get a flat and well defined midsection you need a combination of upper, lower, back and a little cardio interval blast!

1a. Elbow Taps x 12 (6 each side)

Starting in a plank position resting on your hands not your elbows and with the weight distributed evenly across your body, take one hand and tap the opposite elbow. Be sure to keep the rest of your body as still as possible with minimal twisting through the pelvis. For an extra hard challenge, try lifting the opposite foot off the floor that the same time.

1b. Full sit ups x15

Start lying face up with your knees bent and open out to the side, with the soles of your feet together. Have your arms extended overhead for the starting position. Crunch and sit yourself all the way up till your hands touch the floor just in front of your feet. Exhale on the way up, inhale on the way down. For an extra challenge try holding a light hand weight.

1c. Scissor Crossovers x 20

Start by lying on the floor facing up and with your hands resting in the lower back just above the top of the gluteal muscle to give support, and your shoulders lifting just off the floor. Have your legs extended and lifted about 5cm off the floor, then in a scissor crossover motion, move the legs out as wide and you can, and then cross the ankles over each other buy about 10cm in the middle. Continue the crossover movement till repetitions are complete.

1d. Sprint Starter x 30 seconds as fast as you can!

Starting in a plank position on the hands, similar to the elbow taps, bring one knee in between the elbows, then in a quick motion alternate knees as fast as you can. Be sure to keep the weight forward in the upper torso, and try not to bounce your hips up and down too much. No rest between each exercise until after the sprint. Rest 60 seconds then repeat 4 sets through.

Jessica Biel – Shoulders

I can’t stress enough ladies, if you want to get some good shape and definition, then don’t be scared to throw around a set of dumbbells and lift some decent resistance. We are born to be able to lift heavy objects. When training the shoulders, it’s important to remember to move through each body parts range of motion. Try this little routine for some smoking shoulders!

1a. Arnie dumbbell press x 15

Sitting in an upright position, take two dumbbells and hold them in front of your chin with the forearms facing you. Open the elbows out as in a pec dec motion, and as you do, rotate the arm so the palms face away from you and extend the dumbbells up over head. Follow the same motion in reverse on the way down and repeat.

1b. Lateral Raises x 20

Holding a dumbbell in each hand just beside your legs, raise the arms out to the side until you reach shoulder height, hold for two seconds and the return to the starting position.

1c. Upright Row x 15

Take a barbell holding it in front of your legs and out the same distance apart of your thighs. Lead with your elbows as you lift the barbell upright, keeping it close to your body until you reach chest height, and then return to the starting position.

Rest for 30 seconds between each exercise, rest for 60 seconds at the end, and repeat 4 sets through. 

ABOUT MARK MOON

Mark is one of today’s leaders in health and wellness, with more than 15 years’ experience from across the globe. As a celebrity trainer with a continued national and international presence, Mark promotes his well-balanced, holistic approach to fitness and lifestyle through media platforms worldwide.

Mark has created his own online health, fitness and lifestyle brand Get Fit Fast The Complete Workout System with workouts, meal plans and workout schedules available for download at www.markmoonfitness.com Mark is also a resident trainer on USA digital workout platform Fit Fusion, USA based iPhone application Go Flaunt It, and his home workout DVDs range is distributed through the USA by Watch It Now Entertainment at www.markmoonfitnessusa.com

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Mark Moon 22/04/2014

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