How to Work Out Like a Fitness Expert
Last Updated: Jan 09, 2017
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Have you ever wondered how personal trainers sustain their sleek physiques all year long? It’s really not that complicated: The key to looking like a trainer is training like one! In other words, it means exercising like a well-rounded athlete who can handle any sport or activity that comes their way. These are the exercises that fitness experts never skip -- and neither should you. The following moves will strengthen and firm your body from head to toe.
The lunge is a superstar exercise for the butt and legs. Walking lunges up the intensity for an even bigger burn. THE SETUP: Hold a five-pound dumbbell in each hand. Step forward with your right foot. Lower your body until your thigh is parallel to the floor. Make sure your knee is in line with your toes and that your back knee is at least five inches from the ground.
HOW TO DO A WALKING LUNGE
Brace your core. Push off with the heel of the back foot to take a big step forward, lowering your body down into a lunge position. Alternate legs. A step on each side equals one rep. Do three sets of 10 reps.
This move is one of the best ab exercises that I was taught during my gymnastics career. It’s not known by many, but it’s a tough one: Remember to breathe! THE SETUP: Lie on the ground with your hands over your head and your legs straight out. Slowly lift your head, upper back and feet off of the ground.
HOW TO DO THE HOLLOW MAN
Keeping your core tight, rock back and forth with your lower back pressed into the ground. A rep is one back-and-forth body rock. Do three sets of 20 reps.
LATERAL SQUAT JUMP
This is a great plyometric exercise that strengthens your entire body. For beginners, start with just your body weight. Add weight as you become more comfortable with the movement. THE SETUP: Stand with feet slightly wider than hip-width apart. Bend at your hips and knees to lower your body down, like you’re sitting back in a chair (squat position).
HOW TO DO A LATERAL SQUAT JUMP
From the squat position, jump about a foot to the side. Use your arms for momentum. Jump back to the starting position. That’s one rep. Do three sets of 15 reps.
KNEELING ROUNDHOUSE KICK
I love this exercise because it is an incredibly low-impact move that will make you feel the burn very quickly! THE SETUP: Start on your hands and knees. Make sure your hands are in line with your shoulders. Keeping your knee bent, raise your leg out to the side.
HOW TO DO A KNEELING ROUNDHOUSE KICK
Next, kick the lifted leg out straight. Make sure not to lean on your opposite side. Keep your arms straight throughout the exercise. Return to the starting position (hands and knees) to complete the rep. Repeat for three sets of 20 reps on each leg.
PLIé LEG SWEEP
Inspired by ballet, this is leg scorcher! For higher intensity, add ankle weights. THE SETUP: Stand with your feet wider than shoulder-width apart and your toes turned out. Sweep your right leg out to the side as far as you can.
HOW TO DO A PLIé LEG SWEEP
Next, sweep the right leg downward until you cross in front of your left leg. That’s one rep. Repeat for three sets of 20 reps per leg. Complete all reps on one leg, then switch sides.
SQUAT TO KETTLEBELL TRICEPS EXTENSION
This full-body exercise targets the triceps (back of the arms) as well as your butt, thighs and core. THE SETUP: Start standing with your feet hip-width apart. Hold a kettlebell above your head with both hands with palms facing forward and arms straight.
HOW TO DO A SQUAT TO KETTLEBELL TRICEPS EXTENSION
Bend at your hips and knees to lower your body into a squat. As you squat down, bring your hands toward your back, keeping your elbows high. Reverse the movement to complete the rep. Make sure to engage your core and use your butt muscles to push yourself out of the squat position. Do three sets of 10 reps.
I know, you’re thinking “isn’t a plank hard enough?” Yes, I’m adding intensity to the usual plank, which will give you a well-deserved challenge. THE SETUP: Get into a plank position with your palms, elbows and toes on the ground. Your body should form a straight line from your head to your heels.
HOW TO DO A PLANK JACK
From the plank position, jump your feet out wide. Then jump back into the regular plank. Keep your back flat as you jump. This exercise is like a jumping jack on the floor. It’s much more challenging than a usual plank because it’s recruiting stabilizing muscles from your entire body. Perform three sets of 15 reps.
SINGLE-LEG HIP THRUST ON A CHAIR
When most people think about toning their backsides, their first idea for a workout is squats. But squats mainly target the quadriceps (the front of the thighs). When trainers want to focus on our rears, they use hip extensions, which target the glutes (butt muscles). THE SETUP: Start lying on the ground with your feet on top of a chair and hip-width apart. Lift your right foot off the chair and straighten your right leg. Lift your hips off the ground. Raise your hips up until your chest, hips and left knee form a straight line.
HOW TO DO A SINGLE-LEG HIP THRUST ON A CHAIR
After a pause, lower your hips down until your seat is about an inch off the floor. (Don’t touch your butt to the ground.) That’s one rep. Do three sets of 15 reps.
REVERSE WOOD CHOP
This move is a total-body workout that not only targets stubborn areas, but also increases your stability and prepares you for any activity. THE SETUP: Start in a split stance holding a dumbbell above your head with both hands. Allow your rear heel to raise off the ground.
HOW TO DO A REVERSE WOOD CHOP
Rotate your entire body 180 degrees, ending in a lunge position with the dumbbell near your front knee. Reverse the motion; that’s one rep. Do three sets of 15 reps on each side.
WHAT DO YOU THINK?
Try this workout three times a week to start looking like a trainer once and for all! What do you think? Did this workout help challenge you to train harder or encourage you to switch up your workouts? Let us know your thoughts in the comments!
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