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Celebrity Trainer: Anywhere Model Workout

Welcome back to another Celebrity Trainer installation with Key Son. Today we’re tackling a model workout that can be done ANYWHERE with NO equipment. You know what that means?

No excuses!

9 Exercise Circuit Training

All exercises and pictures are from my book, The New York Model Workout. The result is structured shoulders, a thin, tapered, and flat waist, with long, well-balanced lean legs and tighter glutes.

Start with 1 circuit which is a full completion of 9 exercises and increase at your own pace to 3 circuits of the 9 exercises which is 1 full workout. Rest 30 seconds between exercises, then 2-3 minutes between circuits, increase full workout frequency to 2-3 times a week.

In addition, do 45-60 minutes of cardiovascular work such as moderately paced walking 2-3 times a week. For body fat reduction, the focus must be on burning calories. Body fat reduction can only take place when more energy is being burned than consumed. Oxygen allows fat and glucose to be used a fuel, this is the law of thermodynamics.

Bodyweight Routine

1. Reach 20 reps: The Reach is a warm up and flexibility exercise. It works on balance and coordination and tones the back of the legs, hips, and lower back.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Stand on both feet with arms at sides. Draw midsection in (bring in navel towards spine). Tighten stomach. Reach with both hands toward ground. Aim for a spot 2-3 feet from you, at 45 degrees to the ground. While lowering, keep legs straight. Then, activate hamstrings and gluteus. Stand back up until hip is extended. Repeat for 20 repetitions.

2. Single Leg Squat 20 reps: The Single Leg Squat works directly on the genu articularis which tightens the knee capsule. It reduces and tightens the area above the knee.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Stand on one foot with foot pointing straight ahead. Draw midsection in. Tighten stomach. Keep raised leg next to standing leg. Lower body by bending knee on standing leg to 45 degrees. Push through heel and tighten gluteus, stand back up. Tighten the knee on the standing leg as you stand up and extend. Repeat for 20 repetitions on each leg.

3. Kickback 40 reps: The Kickback works on the gluteus maximus and upper hamstring. It tightens the posterior hip.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Start on all fours, with the spine in a neutral position. Draw midsection in. Tighten stomach. Slowly extend one leg with toes pointed away from the body. Keep leg straight. Hold for two seconds. Lower leg to the ground. Repeat for 40 Repetitions on each leg.

4. Prone Isometric Stand 20 seconds: The Prone Isometric Stand works on the transversus abdominus. It strengthens the stabilizing portion of the core and tapers the waist.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Push up position on the floor with feet and hands on the ground. Tighten stomach. Keep body off the ground forming a straight line from head to toe. Hold for 15-20 seconds.

5. Crunch 100 reps: The Crunch works on the rectus abdominus. It tightens and tones the frontal midsection.

On the floor with knees bent and both feet flat on floor. Draw midsection in. Tighten stomach. Flex abs in. Move upper body forward and back off the floor, bringing the lower rib cage toward hips. Slowly lower upper body to the floor. Repeat for 100 repetitions.Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

6. Kneebend 40 reps: The Kneebend works on the hip flexor and rectus abdominus. It tightens the lower abs.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Lie flat on the floor with hips and knees bent at a 90-degree angle, feet in the air and arms to sides stabilizing body. Draw midsection in. Tighten stomach. Lift hips off the floor bringing the knees toward the chest. Slowly lower the hips to the floor. Repeat for 40 repetitions.

7. Rotational Crunch 100 reps: The Rotational Crunch works on the rectus abdominus and serratus anterior. It tightens and tones the frontal midsection and upper sides of midsection.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

On the floor with knees bent and both feet flat on floor. Draw midsection in. Tighten stomach. Flex abs in. Move upper body forward and lift one shoulder towards the opposite side off the floor, bringing the lower rib cage toward hips. Slowly lower upper body to the floor. Repeat for 50 repetitions in each direction for 100 repetitions.

8. Leg Over 10 reps on each side: The Leg Over works on the gluteus minimus, internal and external obliques. It tapers the waist and tones the outer hip.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Lie on the floor with both legs straight and together. Keep arm up at sides with palms down. Draw midsection in. Tighten stomach. Lift one leg up and over to the opposite side. Only go as far as you comfortably can and touch the ground. Lift the leg back up and return to the same side. Repeat 10 times for each leg. Feel a stretch in the outer hamstrings.

9. Upperbody Stretch 10 reps on each side: The Upperbody Stretch works on the internal and external obliques. It tapers the waist and tones the outer hip.

Celebrity Trainer Anywhere Workout Key Son The Model Workout San Francisco Fitness New York Workout

Lie on the floor with one leg straight and the other knee bent and turned towards the opposite side. Keep arms up at sides with palms up. Draw midsection in. Tighten stomach. Lift one arm and shoulder up and over to the opposite side. Only go as far as you comfortably can and reaching for the other hand. Return slowly to original position. Repeat 10 times on each side. Feel a stretch in the obliques.

Want to hear more from Key? Check out Celebrity Trainer: Interview & Celebrity Trainer: Fitness Recommendations.

I’m giving this series a try this week – Are YOU going to try this model workout?

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Celebrity Trainer: Fitness Recommendations

After getting to know celebrity trainer Key Son in an informative interview a few weeks back, today we’re here to talk about overall health & fitness recommendations with the fitness guru. Read on for his thoughts on getting started with a new workout regime, aiming for your goals, and following through with your fitness goals.

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MCLV: When you take on a new client – Do you have any basic recommendations that you usually offer? Any beginners fitness suggestions that most clients can benefit from?

Start with your goal. This can be anything from wanting to have higher energy levels to getting into a specific physical shape for an event. Also consider a time frame such as 4-6 weeks and sett a goal for a month, and then for the whole year.

Get the gear. Find proper sneakers and shorts, shirt and water bottle. I recommend Asics sneakers.

Have a workout plan. This plan should include:

  • 1) cardiovascular work such as walking,
  • 2) core and flexibility exercises such as crunches and stretching, and
  • 3) resistance training.

Keep it simple and seek guidance at the gym from an instructor if necessary. Cardiovascular work is any physical activity that involves and places stress on the cardiorespiratory system. its important because all exercise uses the cardiorespiratory system to sustain activity or recuperate from it. Start with walking and go easy. Moderate intensity is preferred, enough to increase heart rate and respiratory rates, but not cause exhaustion or breathlessness.

Core stabilization exercises should be done to prior to any strength training movements. The core is the central section of the body composed of the lumbo-pelvic-hip complex with all the muscles that attach to these areas, thoracic and cervical spine. It is where the body’s center of gravity is located and where all movement begins. A stable core is needed for proper muscle balance and neuromuscular efficiency. Build the foundation, be stable to move efficiently. The body’s core stabilization system must be working with maximal efficiency to utilize strength, power, neuromuscular control and muscular endurance. It offers a biomechanically efficient position for the entire body for optimum neuromuscular efficiency.

The Strength training component or resistance training has specific exercises for a specific body part such as modified single leg squat for the legs. The benefits include improved cardiovascular efficiency, increased lean body mass, decreased body fat, increased metabolic efficiency, increased tissue tensile strength, increased bone density. Circuit training is the fastest way to utilize calories in a small amount of time. It is a form of resistance training composed of a very time-efficient, series of exercises, one after the other with minimal rest and it is as beneficial as traditional forms of cardio. producing greater levels of post exercise oxygen consumption and strength.

Key-Son-Personal-Celebrity-Trainer-Training

MCLV: Do you have a favorite movement or exercise that your clients see great results from? I know some trainers who really like to focus on core and others who swear by squats and lunges – Do you have any moves that you try to emphasize with your clients?

For my clients in the film and tv industry, there is a very specific look. It is long, lean legs, a thin, flat and tapered waist,and balanced shoulders and lean arms. The fastest way to achieve a longer, leaner look is with exercises utilizing bodyweight  or light resistance tubing with modified range of motion exercises as opposed to heavy weight training and full range of motion movements such as squats, and various methods such as spinning and sprinting, which can result in a denser hypertrophied appearance.

The repetition range should be high, between 15-20 repetitions for most exercises and very high 100 repetitions for ab exercises such as crunches.

One exercise is The Modified Single Leg Squat. This exercise works on the genu articularis and the vastus medialis which is the inner portion of the frontal knee. It tightens any knee fold. More importantly, it does not increase the vastus lateralis or size of the upper thigh. To do the movement, stand on one leg. Keep arms at sides. Tighten stomach. Keep raises leg slightly bent. On standing leg, bend knee to 45 degrees. Do not bend knee past toes. Now extend the leg and drive the heel through floor. Tighten knee and glutes at top and the repeat 20 times for each leg. Do this 3 times 4 times a week to see an immediate difference. There are more of these exercises in my book, The New York Model Workout.

MCLV: For someone looking to live a healthier life and get in better overall shape what would you top recommendations be? Any little tricks or tips for them to keep in mind?

Make sure you are healthy to do an exercise program and then set a goal with a timeframe. Only do exercises you can do comfortably. Incorporate cardio such as walking 3-4 times a week for better cardiovascular health and higher energy levels. Have a workout program with resistance training exercises to tone and tighten the lean muscles and improve posture and balance.

The most important thing is to keep to a plan which works. Try anything you enjoy and monitor whether you are getting the results at monthly intervals. Most importantly, take your exercises seriously. If you are going to exercise, make it count.

Are you enjoying hearing from Key as much as I am? Then I have news that you’re going to love! I’ll be heading to New York to work with him in person and he’ll be creating a circuit routine just for MCLV readers. So be sure to stay tuned!

Can’t wait for more? Check out The New York Model Workout on iTunes or head to Key’s website!

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Links You’ll Love

Happy Easter!

Martha Stewart’s Easter and Spring Centerpieces

Health/Fitness:

Interested in more information on veganism, health, exercise, and similar topics? The Hungry Hungry Hippie has done the leg work for you and put together three lists of articles & pieces for you to read: Leafy Linkage I, Leafy Linkage II & Leafy Linkage III.

I know you’ve all heard something over the years about which foods you should cook and which are best for your body when they’re raw. The Daily Green is here to set the records straight – 8 Foods That Are More Nutritious Raw.

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Are you a fan of nutrient rich and protein dense beans but hesitant to increase your consumption because your body has trouble digesting them? Read Gena at Choosing Raw’s 10 Tips For Better Bean Digestion.

You don’t need a huge chunk of time in order to include a workout in your day. Only have 10 minutes? No problem! Try Jackie Warner’s Calorie Blasting Power Pyramid Workout from FitSugar.

Fashion:

spring 2012 beauty picks

Refinery29’s San Francisco Beauty Editor Katie Hintz-Zambrano shares her 8 Must Buy Beauty Products – From Benefit mascara (one of my personal favorites!) to a glitter-loving local nail polish company whose products are available on Etsy. She definitely knows her stuff!

Planning a big night out and want to vamp up your makeup look? Check out Refinery 29’s How To Do Madmen Makeup tutorial. Wow!

A DIY Earring Holder Tutorial from Crafty Endeavor (more DIY here).

Spring Basics on a Budget

Want to upgrade your closet for Spring but not interested in spending a fortune? Check out FabSugar’s Spring Basics on a Budget and The Budget Fashionista’s Top Fashion Trends for Spring/Summer 2012.

And I know that I already shared this on Twitter but it makes me laugh (probably more than it should) so I’m going to share it with you again: 13 Simple Steps To Get You Through A Rough Day.

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