Being under the spotlight 24/7, it’s no surprise most celebrities have their personal trainer on speed dial, and judging by her fabulous figure at the Grammys, we reckon Beyonce was put to the test by hers. Emirates Woman tracks down the fitness fanatics responsible for shaping the most enviable bodies on the planet and convinces them to divulge their exercise and diet secrets…
THE TRAINER: RAMONA BRAGANZA
FAMOUS CLIENTS
Jessica Alba, Halle Berry, Kate Beckinsale, Anne Hathaway, Amanda Seyfried, Scarlett Johansson, Eva Mendez, Jessica Biel, Zac Efron, Ryan Reynolds and Bradley Cooper.
THE WORKOUT
3-2-1 (3 cardio circuits, 2 strength training circuits and 1 core segment). Do this three times a week and include two more days of 30 minutes of cardio. Start with a stretch for two minutes.
CARDIO SEGMENT #1
Start the 3-2-1 Training Method with six minutes of cardio. If you don’t have any cardio equipment put two songs on your iPod and dance to them.
CIRCUIT A
• Push ups on your knees. Work your way up to doing push ups on toes (10 reps)
• Squat with a shoulder press (20 reps using 3-5lb dumbbells)
• Tricep dips on a chair (start on 10 reps and work your way up to 15 reps)
Perform this routine twice, working your way up to three circuits, taking a 30-second break between sets.
CARDIO SEGMENT #2
• Do one minute of jogging, followed by one minute of walking, then one minute of skipping.
• Do this two times for a total of six minutes.
CIRCUIT B
• Reverse flyes using 5lb dumbbells (20 reps)
• Lunge with a bicep curl using 3lb dumbbells then go to 5lb dumbbells (10 reps each leg)
• Lateral raises (20 reps using 3lb dumbbells at first, then go to 5lb dumbbells)
Perform this routine twice, working your way up to three circuits, taking a 30-second break between sets.
CARDIO SEGMENT #3
Try three minutes of dancing and three minutes of jogging or skipping.
CORE
For the core exercises try these three moves consecutively to strengthen your abs and lower back. Take a break after the first set, then repeat all three again.
• Ab bicycle (20 reps)
• Plank (hold for 30 seconds)
• Superman (10 reps)
THE TRAINER: MICHAEL GEORGE
FAMOPUS CLIENTS
Reese Witherspoon, Julianne Moore, Meg Ryan, Tobey Maguire, Liev Schreiber and Christian Slater
THE WORKOUT
Michael George Ultimate Exercise Programme
CARDIOVASCULAR PROGRAMME
Do cardio exercise four to five times per week for 40 to 60 minutes at a moderate intensity of 134 to 155 BPM
STRENGTH TRAIN PROGRAMME
Three to four times per week for 30 to 40 minutes with three-minute intervals
Stretching: Stretch entire body before and after each exercise session for five to 10 minutes
Start with a warm up of 10 minutes of light cardio activity
CORE
• Plank with one leg up, pushing out with your heel (30 seconds each leg)
• Side plank (30 seconds each side)
• Bridge with one leg up (15 reps each side)
BALANCE WORK
• One-leg hops (five second holds)
• One-leg dyna disk (five second holds)
• Bosu ball squats with arms raised (two sets of 15 reps)
FLOOR WORK
• Side leg raises with elbows on the floor (two sets of 15 reps)
• Full extension glute kickbacks (two sets of 15 reps)
• Straight leg pulse on your elbows and knees (two sets of 15 reps)
STRENGTH PROGRAMME WITH INTERVALS
• Ab crunches with legs up (two sets of 25 to 50 reps)
• Slow bicycle (two sets of 25 to 50 reps)
• Oblique crunches (two sets of 25 to 50 reps)
• Reverse crunches (two sets of 25 to 50 reps)
• Physio ball crunches (two sets of 25 to 50 reps)
Three-minute interval of either: boxing, skipping, mountain climbers, running on the spot
CIRCUIT #1
• Down lunge kicks (one set x 15 reps)
• Push ups (one set x 25 reps)
• Alternating lunges with shoulder press (one set x 15 reps)
• Squats with bicep curls (one set x 25 reps)
• Triceps extensions or bench dips (one set x 25 reps)
• Pull ups or resistant band pull downs (one set)
Three-minute interval of either: boxing, skipping, mountain climbers, running on the spot
CIRCUIT #2
• Bench press or flat bench flys (one set of 12-15 reps)
• Lunge hold with dumbbell hammer curls (one set of 12-15 reps)
• Squats with side lateral raises (one set of 12-15 reps)
• Dead lifts (one set of 12-15 reps)
• Standing double triceps kickbacks (one set of 12-15 reps)
Three-minute interval of either: boxing, skipping, mountain climbers, running on the spot
(Repeat this circuit twice)
CIRCUIT #3
• Inverted rows (one set of 12-15 reps)
• Superman hyper-extension (one set of 12-15 reps)
• Standing calf raises (one set of 12-15 reps)
• Wall sit with front lateral raises (one set of 12-15 reps)
(Repeat this circuit twice)
COOL DOWN
Do 10 minutes of light cardio activity with 10 minutes of stretching
MICHAEL’S 25 EATING TIPS:
1) Don’t eat fast food when you are hungry
2) Choose the chicken over the burger
3) Have a salad
4) Always downsize, never super size
5) Drink water not soda
6) Skip the bag of chips or count out 10 chips and stop
7) Only have two cookies at a time
8) Only eat three bites of dessert
9) Fill up on a piece of fruit or handful of vegetables before you go out
10) At least half of what’s on your plate should be fruits and vegetables
11) Always go for fresh-pressed juice
12) Choose grilled over fried
13) Avoid caffeine at night
14) Keep a food diary so you’re aware of what and how much you eat
15) Skip the buffet, it leads to overeating
16) Limit cheese and meat. They add extra calories! If you want more flavour ask for pickles, mustard, tomatoes, or onion
17) If you’re full, stop eating
18) Always eat breakfast
19) Find ways to stop eating out. If you cook, you know what’s going into your food!
20) Always have easy-to-carry snacks with you – bags of carrots, grapes and nuts
21) Ask for food’s sauces and extra condiments to be on the side
22) Make it a habit to eat something before you go run errands so you won’t be tempted to grab a fast-food snack
23) Have a ‘rewards system’. Try eating healthy for two days and then have one mild junk meal the next day; you’ll soon quit eating junk all together once you see how you feel afterwards
24) Wheat bread over white bread
25) Fill up on foods that contain water in them: watermelon, some gelatin, and salads. Beans are always a good substitute
THE TRAINER: HARLEY PASTERNAK
FAMOUS CLIENTS:
Natalie Portman, Kylie Minogue, Katy Perry, Megan Fox, Rihanna, Alessandra Ambrosio, Alicia Keys, Robert Pattinson, Usher, Orlando Bloom and Miley Cyrus
THE WORKOUT
Harley Pasternak’s Basic Workout
Start with five-minute cardio warm up
CIRCUIT
• Skater lunge (20 reps each leg)
• Lying dumbbell triceps extension (20 reps)
• Superman (20 reps)
(Do five non-stop circuits with no break in between each circuit)
Cool down with five minutes of light activity
