This workout incorporates some of her essential exercises for a top-to-bottom session that will push your muscles to their limits.
Equipment needed: Dumbbells of varying weights, adjustable bench, barbell
How to do it: To ensure you have enough energy to last you from beginning to end, you’ll start this workout with heavy, compound lifts, and end with exercises that target your smaller upper-body muscle groups. Follow the reps, sets, and rest as laid out, using a weight that will allow you to do the recommended number of reps with good form—you shouldn’t be able to eke out any more once you reach your final rep.
Sumo Squat
Reps: 10 to 12, Sets: 4, Rest: 45 seconds
Stand tall with your feet wider than shoulder-width apart, toes pointing out, holding a heavy dumbbell with both hands. Keep your chest lifted and core engaged as you bend both legs to squat, directing your weight behind you. Pause for one count at the bottom, then press through your heels to extend your legs and stand.
Bulgarian Split Squat
Reps: 10 to 12 (per leg), Sets: 4, Rest: 30 seconds
Hold a dumbbell in each hand and stand tall with a bench behind you. Place the top of one foot on the bench, moving your standing foot forward to accommodate, if needed. Bend your front knee, ensuring it tracks overtop of your heel and behind your toes. Stop when you have lowered as far as possible, then press through the sole of your foot to stand. Finish your set, then switch sides and repeat.
Bent-Over Barbell Row
Reps: 8 to 10, Sets: 4, Rest: 45 seconds
Hold a barbell with mixed (one palm facing you and the other facing away), shoulder-width grip. Bend both knees slightly and lean forward from the hips until your torso is about 45 degrees to the ground. Pull your elbows up and back to row the bar toward the bottom of your rib cage. Pause for two counts, then slowly extend your arms. With each set, be sure to switch your grip.
Incline Fly
Reps: 10 to 12, Sets: 3, Rest: 30 seconds
Hold a light to medium dumbbell in each hand and sit on an incline bench with your feet planted firmly on the ground. Keeping your arms straight without locking your elbows, begin with the dumbbells above your chest, then open your arms out to the sides in an arc. Pause when you feel a stretch though your chest, then fluidly bring the weights back to center.
Seated Y Raise
Reps: 10, Sets: 3, Rest: 30 seconds
Grab a light dumbbell in each hand and sit backward on an incline bench so that your chest rests against the padding. Maintain a slight bend in your elbows as you lift your arms up and out, until your upper body forms a Y. Hold momentarily, then lower your arms.
Alternating Curl with Twist
Reps: 8 to 10 (each arm), Sets: 3, Rest: 30 seconds
Stand tall, holding a dumbbell in each hand at your sides, palms facing in. Curl one arm from the elbow, keeping your upper arm tight to your side and rotating your wrist as you move, so that at the top the palm is facing your shoulder. Reverse to return to the start, then repeat with your opposite arm. Continue, alternating arms.
Barbell Skullcrusher
Reps: 10, Sets: 3, Rest: 30 seconds
Lie face-up on a bench, holding a barbell with a narrow grip directly over your chest. Bend your elbows to lower the bar toward your forehead, or slightly beyond the top of your head, for a deeper stretch. Ensure your upper arms remain stationary from start to finish. Pause, then extend from the elbows to lift the bar back to the starting position.
Photography by Paul Buceta
Hair & Makeup by Monica Kalra
