The strength training exercises consist primarily of bodyweight and dynamic exercises. Pull-ups and push-ups build upper body strength. Lower body exercises including 3 way lunges, iso-explosive jump squats and dumbbell step-ups build functional strength. The first section ends with leg extensions for increasing strength in the thighs. All of the exercises performed are performed in three sets of eight to 18 reps, but most exercises stay in the eight to 12 range. Three sets are sufficient to cause increases in muscle and a moderate range of eight to 12 reps is ideal for building muscle.
The next section of the Carrie Underwood workout includes jump rope exercises, such as regular jump roping, the bunny hop and high knees jump roping. There are seven jump rope exercises in total and exercisers perform each for 30 seconds. The exercises are done back to back with no rest in between them to keep the heart rate elevated. The final section includes three core exercises performed for three sets. The exercises work the abs and obliques. Exercisers perform 20 crunches and 20 elevated feet crunches, plus 10 swiss ball jackknifes.
People perform fewer ball jackknifes because doing exercises on the swiss ball is more challenging. The Carrie Underwood workout ends with 10 minutes of jogging. The exercises in the full body Carrie Underwood workout target the chest, lats, quadriceps, and calves as prime muscles.
The workout also hits the triceps, biceps, forearms, hamstrings, glutes, lower back, inner and outer thighs, and hip flexors as secondary muscles. People who cannot do a regular pull-up can use a resistance band to instead perform assisted pull-ups or machine assisted pull-ups. It is a shorter workout done mainly for the legs and core. There are four total exercises and four weeks through the workout. People perform all four exercises in three sets with 10 reps in the first week, 12 reps in the second, 14 in the third, and 16 in the fourth.
The first of the four exercises include the reverse lunge and twist, which firms the thighs, glutes and obliques. The second exercise, the walking lunge with curl, also hits the thighs and glutes.
The third exercise is iso-explosive bodyweight jump squats. This dynamic exercise works the quadriceps and glutes. The final exercise, the swiss ball glute bridge march, is for the hamstrings and glutes. Her legs are so awesome, they even have a Facebook fan page, and country funny man Blake Shelton once suggested they should win their own CMA Award we agree!
So the question is, what does Underwood do to sport such perfectly sculpted stems? We spoke to powerhouse trainer Tony Greco who has worked with both Underwood and her hubby Mike Fisher in Ottawa in the past, while Fisher was playing for the Senators and one thing's for sure: The blond beauty is committed to a healthy diet and regular exercise plan.
She currently has trainers in both Los Angeles and Nashville and is even known to take one on the road with her while touring. Instead of eating out, she'll stock her fridge with healthy greens from the fresh store. To get strong, sexy, lean legs like Underwood's, Greco suggests a series of lunges, squats, stepups, and toe taps combined with a balanced diet of protein, carbs, and fats.
But with how dedicated Underwood is to healthy eating, is cheating allowed , at least every once in a while? Now, back to those lunges, squats, stepups and toe taps!
Greco gave us the deets on the sexy leg workout he gives all his celeb clients it's a toughie but so worth it! Go to the next page to get the superstar routine and watch the Victoria's Secret legs workout video for more thigh and butt toning. How it works: Greco's lower-body routine combines a series of compound exercises to work the legs and butt.
According to Greco, you'll start seeing results in as little as three weeks. Do these exercises three days a week, then add in moderate cardio like light jogging, running, or biking for 30 minutes at a steady pace on your off days.
Warm-Up: Start the routine with a simple warm-up of basic lunges, drop lunges, split lunges, jump split lunges, and drop squats to get the heart rate up and warm the body. Begin by standing about 3 feet in front of a bench your back toward the bench , holding light weights in each hand. Place your right foot on the bench, insuring your left leg is still straight in alignment with your upper body. Slowly descend, just like in a regular lunge, remembering to keep your left knee behind your left foot your target depth is where your left leg is in a 90 degree bend position.
You can do sit-ups anywhere. You can be in your hotel room, and you don't have to leave. You just have to think outside the box, and get creative," Underwood told Shape. So, you can get an ab wheel you can put in your bag, and it doesn't weigh a lot or take up a lot of space. It can be painful, but you don't have to do many of them to feel it the next day.
I like keeping it simple. I'll also use [resistance] bands and jump ropes that you can pack and take anywhere with you and easily come up with a workout. Underwood focuses her energy on building strength. If I feel good in my clothes, and I'm starting to see some muscles, it just makes me want to keep going.
I enjoy how I feel when running up a flight of stairs or picking up my kids or carrying things is easy. I like seeing muscles and feeling progress, so I'm always looking to lift more or do more reps," she told Shape. Now that I'm 37 and have two kids, I'm focused on getting the most out of my workout time.
I do lower-impact exercises with higher weights, and I try to maximize each and every rep. I like doing leg presses and weighted squats. These days it's less about the burpees and sprinting around — my knees can't always handle that. Underwood doesn't hold herself to a stringent workout plan. Sometimes I'll do it seven days in a row; other times it's only twice a week.
I take the opportunity when I have it, knowing that some weeks I won't be able to exercise as much, because I am not the 5 a. Instead of just getting a workout in, Underwood finds ways to exercise all day long.
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