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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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Model & Blogger Health & Fitness

I’ve always loved reading about the health & fitness routines of the models, celebrities, and bloggers – I mean, be honest, how could this Instagram from Izabel Goulart NOT motivate you?

Below are a few of my tried & true personal tips that I’ll be applying in order to get back into shape this September & October after being out of the gym for over six weeks – I’m really looking forward to getting back into a healthy routine and regaining my strength.

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  1. Walking – From the benefits of low-intensity fasted cardio to getting some much-needed down time, I can’t recommend adding some walking to your daily routine. Make it a way of life!
  2. Weights – Weight training is important for keeping your bones strong and for building lean muscles. Medicine balls & kettlebells are two of my favorites when I’m programming my workouts.
  3. Core – Since I’m recovering from a back injury core is extraordinarily important for me so I’ll be doing abdominal strengthening exercises at the gym as well as taking yoga and/or pilates classes for additional help in this area.
  4. FUN – I love working out and I love how I feel during and after a great sweat session. But in order to stay on track and keep things interesting I’ll be adding some fun classes & new types of workouts to my routine. Martial arts, boxing, and barre are definitely on my radar for this Fall and I can’t wait to give them a try.
  5. Clean Eating – My diet varies depending on my body’s needs but what I try to make a constant is consuming as many organic, whole foods as possible. No packages or processed foods, just clean ingredients and quality time in the kitchen.

Curious how the pros stay in shape? Here’s a round-up of some of the great articles that I’ve read on model and blogger fitness lately – I love to get news tips and try new recipes, and these are filled with helpful tidbits.

Fashion-Blogger-Fitness-Tips

Los Angeles fashion blogger Peace Love Shea is a blonde bombshell known for being bikini ready year-around so check out her workout suggestions in her post Work It Out.

Hollywood trainer Key Son is known for shaping the bodies of A-listers around the world as well as getting some of the world’s top models runway ready. Check out the 10-step workout he shared with Into The Gloss and you’ll be glad that you did – Key Son’s Model Workout.

Southern California-based fitness duo Tone It Up joined forces with fashion blogger Chriselle Lim to share some fun fitness tips & healthy living recommendations. Check out these videos and prepare to be motivated – Fashion Meets Fitness with Tone It Up.

What’s your top fitness tip for staying in shape?

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Links You’ll Love

Fashion:

If you adored the leather-sleeved trench coat that Saucy Glossie sported in New York City last week {see Looks of the Weekthan I have juuust the article for you – Shop The Look: Trenches Flirting With Leather!

What’s better way to enjoy your Fall clothes & accessories than with clean, well-organized, swoon-worthy closets? Seasonal Shift: Inspiring & Attainable Organized Coat Closets

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While the House of Valentino is known for their showstopping awards season gowns and lipstick red dresses, it’s also known for sending sweet, girly frocks down the runway that leave many a girl sighing with desire – Fairy Tales & Fantasies.

Checking out pictures of street style and every day fashion from a city is a great way to familiarize yourself with the local styles as well as decide what you’re interested in adding to your closet for the upcoming season. Check out the latest installment of 4 Cities, 4 Looks, 4 Climates: Fall Edition from StyleList and learn everything you need to know about New York City fashion.

No matter what kind of shoes you’re in the market for this Fall there are some fun, flashy choices out there, so why not give metal toe caps a chance? Onto My Wardrobe’s Metal Cap Toe.

Health & Fitness:

One of the great things about Fall is that the stores fill up with delicious new produce, but don’t be intimidated by trying to cook something new, there are ways to learn! If you want to tackle a new type of squash check out Eat, Live, Run’s Perfect Roasted Acorn Squash.

Another amazing squash that you should get your hands on this Fall is the spaghetti squash. Now sure where to start? Peas And Thank You has the answer with her Spaghetti Squash Pad Thai!

Sometimes what you NEED is comfort food. And nothing else will do. So why not try a healthier version of your favorite calorie-laden dish and see that you can satisfy those needs with something a little more nutrition? 5 Comfort Food Makeovers from Ellie Krieger

Did Friday’s Victoria’s Secret Fashion Show post get you in the mood to sweat it out at the gym? Me too. So why not take some training advice from one of the gentlemen who helps the stunning Alessandra Ambrosio prepare for this fabulous runway show each year? Victoria’s Secret Workout: Runway Legs With Trainer Justin Gelband

Getting enough and the right kind of energy is important to fuel a great workout. Not only what you eat, but when you eat it are things to consider in advance – How to fuel for your workout properly and pre-workout superfood energy bites!

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Links You’ll Love

Let’s start this Sunday off with some INSPIRATION – Wise Words: 24 Inspiring Prints to Start Your Day

Fashion:

I’d hate to label myself as lazy, but even I have to admit that I definitely get into fashion ruts so… Stop Being Lazy: 7 Chic AND Easy Switch-Outs from Refinery 29 with fun new options like trading your old, torn cut-offs for some adorable printed shorts or trying cropped trousers so you can give up your legging habit. Definitely some great ideas!

If you’re looking for some new products to add to your skin care routine why not take some Kiehl’s suggestions from Italian blogger and fashion It Girl Eleonora Carisi – I Can’t Live Without.

Need some fabulous fashion inspiration for your next tropical vacation? Unstoppable Style: Poppy Delevingne Shares Her Ultimate Summer Wish List.

Want to create the perfect pair of jean shorts this Summer? Follow The Glamourai’s step by step instructions and enjoy the fabulous results! { DIY } Denim Cut-Offs.

If you’re in the market for updating your accessories stash or just looking for some advice on styling, why not turn to a professional? Anna Dello Russo – 10 TOP Rules for ACCESSORIES.

Health & Fitness:

A major part of finding internal motivation to hit the gym or trails is feeling comfortable and confident in your workout clothes. A great pair of pants that highlight your assets are going to get you out the door much faster than a tattered, stretched out pair of yoga pants. Trust me. Check out The Fitnessista’s recommendations – Summer Workout Gear.

Who better to give health & fitness tips than someone whose livelihood is based on their body? Top model Izabel Goulart shares her Five Minute Brazilian Butt Workout with Modelinia. What else does she mention? Walking! I just can’t recommend it enough – Low Intensity Fasted Cardio!

If you need to amp up the healthy fats in your diet avocados are the perfect choice during Summer, so pick some up next time you’re at the store and take of these recipes for a spin – 5 New Ways to Use Avocado.

Finding the right snack to give you energy and satisfy you before a workout without causing a sugar crash or an upset or overly filled stomach is a balancing act. See what Fit Bottomed Girls suggest – 4 New Healthy Snacks to Put in Your Gym Bag.

In the mood to get a little creative in the kitchen? Why not whip up some healthy desserts in the form of vegan ice cream? I made Choosing Raw’s Blueberry Ginger Ice Cream and it was divine, so follow my lead and give one of these tasty recipes a try – Veg Out: Dairy-Free and Delish Ice Cream Recipes.

No matter what your diet is, putting together a good grocery list is a Must. Check out FitSugar’s 7 Grocery Shopping Tips For a Plant-Based Approach or Caveman Strong’s Grocery List Paleo Style.

I hope everyone is having a fabulous weekend and has a great Sunday! I’ll be back tomorrow to share with you all weekend in sunny, secluded Fallen Leaf Lake.

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