Project Runway’s Heidi Klum and Her Celebrity Workout

by Mike

in Celebrity Workouts, Exercises, Workout Routines

heidi klum 431 Project Runways Heidi Klum and Her Celebrity Workout workout routines exercises celebrity workouts Season 7 of Project Runway premiered tonight on Lifetime – barely one month after the season 6 finale.  This season brings back Michael, Nina, and – of course – Heidi Klum. Heidi, just off of giving birth to her daughter, Lou Sulola Samuel, is back in celebrity shape as usual.  Here’s one of the workouts created by her trainer, David Kirsch, that got her in such spectacular shape in such short time.

How to…

Run through this routine or circuit once with very light weights or no weight at all. Take a 2-to-3 minute break and hydrate (but don’t drink too much water).  Repeat the circuit one more time.  Now try the routine with heavier weights and/or ankle weights. The entire program should last 45 to 90 minutes.  Do this workout 3-4 times per week.

  1. Light stretching and Good Mornings or Good Mornings with Knee Bends [2 mins]. How to: (i) Stand straight; (ii) Bend forward at the hips while keeping the back straight; (iii) Return to the upright position.  Repeat.

  2. Jumping Jacks [1 min]

  3. Platypus Walks [30 seconds].  How to: (i) Stand with your feet a little more than shoulder-width apart, toes pointed out (if using weights hold it over your head); (ii) Keeping your abs tight, slowly walk forward for about 30 seconds, holding the squat; (iii) Walk backward to return to the starting position.

  4. Shadowboxing [1 min].  How to: Hold light weights in each hand and throw a series of punches. Make sure not to punch so quickly that you hyper-extend your elbows or shoulders. Through out your workout, keep your abs tight and your shoulder blades retracted.

  5. Plié Squats with Calf Raises [1 min].  How to: (i) Get into a squat position with feet shoulder-width apart, holding a dumbbell between your legs (your toes should be turned out at a 45-degree angle); (ii) Stick your butt back as you squat down, keeping your weight on your heels; (iii) As you squat, bring your heels off the ground and rise onto the balls of your feet (continue to keep your bodyweight toward your heels); (iv) Bring your heels back to the floor and shift your weight back onto them, squeezing your inner thighs and glutes before pressing back up.

  6. Reverse Lunges [2 mins]. How to: (i) Stand with your feet shoulder-width apart, keep your core stable and weight on your heels; (ii) Take a large step back with your right foot, planting and then lowering your body until both legs are bent in right angles; (iii) Exhale as you extend your legs; (iv) Lift your right foot, bringing your right knee in toward your chest and then launch a front kick into the stomach of an imaginary opponent.

  7. Squat Thrusts [1 min].  How to: (i) Stand with your feet hip-width apart, and hold a weight or medicine ball (optional) with both hands at chest level with your elbows bent; (ii)  Bend your knees, stick your butt back, and go into a squat; (iii) Continue bending your knees as you bend forward from the hips, placing the weight on the floor under your breastbone; (iv) Press your hands onto the weight as you jump and extend your legs behind your body into a push-up position (keep your abs tight the entire time); (v) Recoil your legs and rise to the starting position.

  8. Scissors Reverse Crunches [1 min]. How to: (i) Lie on your back on a mat; (ii) Bring both legs into the air so that the legs are perpendicular to your body; (iii) Stabilize your core and tighten your abs; (iv) Bring your feet apart so your legs form a scissor shape and then pull from your hips in a reverse crunch. Make sure your feet are flexed.

  9. Donkey Kicks [2 mins].  How to: (i) Get on all fours with your hands under your shoulders, knees under your hip; keep back flat, not arched or curled; (ii) Contract your abs to stabilize your torso; (iii) Inhale as you lift your right knee off the floor and pull it straight in toward your chest; (iv) Exhale as you press your right foot back and up behind you in an arching motion (you should feel this in your buttocks); (v) Inhale as you lower your leg until your thigh is parallel to the floor; (vi) Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling; (vii) Exhale as you straighten and raise your right leg behind you; (vii) Inhale as you lower your leg.

  10. Bench Stepups [1 min].  How to: (i) Stand in front of a step with your core stable; (ii) Place your right foot on the step and press up through the heel of your right foot to lift your body off the ground onto the bench; (iii) Once the right leg is extended, bring your left knee up toward your chest; (iv) Lower yourself to the ground; (v) Switch legs and repeat the motion on the other side. TIP:  Resist the urge to push off with your foot while stepping up, and instead focus on pushing only with the leg that is lifting the body.

  11. Pushups [1 min]


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