Supermodel Workout

Do you know supermodel Heidi Klum? She got great ass and thighs but to get that kind of a body, need effort lah. Yes genetics plays a big role, but you can still do your part, thats the blood sweat & tears part, to get that ultimate Supermodel body!

Here’s Heidi Klum workout that I found out online. The ‘mobile’ workout. Meaning she does this often during her busy modeling schedule as she travels the world. It can be done anywhere and anytime. So no excuse for you not to do this workout! Ok ladies, I’ve already previously posted a Brad Pitt workout previously, now here’s one for the ladies.

The workout: Do a couple of set of the below Heidi Klum routine. Run through this routine once with very light weights or no weight at all. Take a 2-to-3 minute rest and hydration break and run through the routine again. Then repeat the whole sequence two to four times more with ankle weights and dumbbells if you have them with you.

Total exercise time: 45 minutes to an hour and a half.

How many sets: Depends on your fitness level

Disclaimer hor, if you get injured don’t blame me. Seek doctor approval before embarking on a fitness routine ok :-)

The workout below

2 minutes: Light stretching, including Good Mornings and Good Mornings with Knee Bends (Worked the Lower back)

1 minute: Jumping Jacks (Work the Thighs and arms)

Get your body warmup with the above dynamic exercises

30 seconds: Platypus Walks (Work the butt)

Sit into a squatting position with your hands behind your head, your knees aligned with your toes and your butt sticking back as far as you can.

Keep your core tight and walk forward while pushing off with each heel. If you perform this correctly, you’ll look like a platypus – and your glutes and thighs will be on fire.

Make sure to sit back in your heals.

Do not step too far forward or you’ll stress your trailing knee

The above is great for the ass! A must try, feel the lactic sensation, work that ass!

1 minute: Shadowboxing with Crossovers, Uppercuts and Knee Bends (Work the Shoulders, back, arms and abs)

Crossovers - Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs. Pull back and repeat on the other side.

Uppercuts - With your left elbow against your ribs and your palm turned up, punch in an upward motion, as if you were punching someone in the stomach and trying to lift him off the ground with your fist. Pull back and repeat on the other side.

Put more coordination in your exercises with the above workout. Another cardio regime to get you pumping!

1 minute: Plié Squats with Calf Raises (Work the Butt, hips and calves)

Get in a squat position with your feet shoulder-width apart and hold a dumbbell between your legs. Your toes should be turned out at a 45-degree angle.

Stick your butt back as you squat down, keeping your body weight in your heels. As you are sinking into the squat, bring your heels off the ground and rise off the balls of your feet. (Continue to keep your body weight back toward your heels.

Then, bring your heels back to the floor and shift your body weight back into them, squeezing your inner thighs and glutes before pressing back up.

Pay close attention to your knees and lower back with this move. Don’t allow your knees to jut beyond your toes. Also, don’t lock them in the “up” position. If your lower back hurts, you are not keeping your abs tight enough throughout the move.

This can also be performed with someone a partner, allowing greater stability and more range of motion.

Strengthen your core muscles with the above workout. Once you core is stable, everything you do would be easier as you have better control of your body

2 minutes: Reverse Lunges (Work the Butt, hips, back of thighs and outer thighs)

Stand with your feet shoulder-width apart. Keep your core stable and your weight on your heels. Inhale as you take a large step back with your left foot, planting and then lowering your body until both legs are at right angles. Exhale as you push up through your front heel.

Always keep your body weight in your heels, making sure to press up through your heels on the ascent. Once you get into the lunge position, pulse slightly up and down 15 to 20 times, focusing the weight from your heel into your glute.

This is the very same exercise I do during my own training. Very tough but effective fat spot blaster! It promises better leg definition!

1 minute: Squat Thrusts

A. Stand with your feet shoulder-width apart.

B. Squat down and place your hands on the floor slightly in front of you.

C. Supporting your weight with your hands, kick both legs out behind you so you are in an elevated push up position.

D. Quickly tuck your legs back beneath you (returning to position B).

E. Stand up.

The above needs some kind of eye, hand and leg coordination. One moment you’re on the ground, next you’re up standing. Make sure you don’t arch your back too much

1 minute: Scissors Reverse Crunches (Work the Lower abs)

Lie on your back on a mat. Bring both legs into the air so that your legs form a 90-degree angle with your body. Stabilize your core and make sure your abs are tight. Bring your feet apart so your legs form a scissor shape. Then, exhale as you simultaneously pull your belly button down into the floor and roll up from your hips, concentrating on scooping out your lower abs.

Make sure your feet are flexed. If the move becomes too easy, use 5- to 10-pound ankle weights or ask a friend to apply gentle pressure downward to your ankles.

If your lower back hurts during this move, limit your range of motion and be sure to disengage your hip flexors. Additionally, be sure to tighten up your abs and keep them contracted throughout the movement.

One thing people can’t seem to get from their general exercises is a well shaped lower abs. Dumbfounded that you can’t get that 4 or 6 pack? Well try the above exercise for the result. It works!

2 minutes: Deluxe (Works the Glutes and hips)

A. Get on all fours with your hands under your shoulders and your knees under your hips. Make sure your back is flat, not arched or curled. Stabilize your torso by contracting your abs. lnhale as you lift your right knee off the floor and pull it straight in toward your chest.

B. Exhale as you press your right foot back and up behind you in an arcing motion. You should feel the motion in the lower part of your buttocks. Inhale as you lower your leg until your thigh is parallel to the floor.

C. Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling.

D. Exhale as you straighten and raise your right leg behind you. Inhale as you lower it.

E. Exhale as you go directly into the “hydrant,” bending your leg and lifting it to the side, as if you were a dog using a fire hydrant. You should feel the exercise in your buttocks and outer thigh.

Perform all of the Deluxe movements slowly and methodically. Make sure you are contracting your glutes in every move.

If you feel it in your lower back, tighten your abdomen and flatten the arch in your back. If your wrists hurt in the all-fours position, hold your hands together and rest on your forearms.

For additional resistance, you can use a pair of ankle weights. It’s best to start with a lighter set (5 pounds) and increase as you are able.

Most people focus just solely on weights and using external exercises equipment. But don’t forget we can also use our own body weight and gravity too! This is a great way to again work on your core. The core is around your hips area. Once it’s strong, you’ll see the difference. You’ll walk a little faster, stand a little taller, that sort!

1 minute: Bench Stepups (Works Glutes, front of thighs, back of thighs and calves)

A. Stand in front of a step with your core stable. Place your right foot on the step and press up through the heel of your right foot to lift your body up off the ground and onto the bench.

B. Once you’ve extended your right leg, bring your left knee up toward your chest. Lower yourself to the ground. Switch legs, and repeat the motion on the other side.

C. Step up with your right leg again, but this time, bring your extended left leg straight behind you without bending your knee. Lower it and repeat on the other side.

When stepping up, it’s very tempting to push off with your foot, giving yourself momentum for the step. Resist the urge, focusing on pushing instead only through the leg that is lifting your body.

For an additional tweak, extend both arms out and overhead as you extend your rear leg behind you. Perform the move at a good clip, but keep the form and focus tight. Make sure not to arch your lower back.

Do not do this move if you have a history of knee or lower back problems.

You’re nearly there finishing!

1 minute: Pushups (Works Chest, arms, back and shoulders)

Ok this is one set. Do another set after some rest. Ensure you’ve proper warm down after the workout. Also have enough recovery and eat right. I recommend supplements as an added intake of recovery nutrients