Kaia Gerber’s trainer shares the exact strength training to tone up in the new year

It’s no secret that Kaia Gerber She’s in great shape, and if you’re looking to tone up in the new year like the supermodel, look no further. Coach Kaia, Kirsty godsonshared with Hollywood life EXCLUSIVELYresistance training that will kick your butt and tone you up just in time for the beach weather.

While there are tons of different exercises you can try, Kirsty recommended resistance training. “One of the best ways to tone up is to incorporate resistance training. If you don’t have access to weights or a gym, you can incorporate bands or just track using just your body weight at home.”

If you’d like to try a fast full-body circuit that “will hit every major muscle group and get your heart rate up at the end with a fast cardio finisher,” follow Kirsty’s steps below. In between exercises, take 90 seconds to recover and repeat 3-4 times total.

one. “Resisted glute bridges – Lie on your back with knees bent and feet hip-width apart on the floor. Your feet should be about arm’s length from your hips. Place the weights on your hips (or skip the weights) and actively press your feet into the floor to lift your hips, stopping when there’s a diagonal line from your knees to your hips and rib cage. Lower with control and repeat for 10 reps.

Two. “bird dog with line – Start on all fours with weight in one hand and then extend the opposite leg. Row the weight past your rib cage with your elbow up and back on the floor. Keep your hips on the ground at all times. 10 reps each side.

3.”side lunge – fix the weight (if using it) in the front stance position (on the collarbone) and take a generous step to the side, sitting the quadriceps down and back in a squat position, keeping the other leg straight and the chest above. Push off the outside foot to return to the starting position with control. Do 10 reps and repeat on the other side.

4.”land relief – Start standing with feet hip-width apart and shoulders back. With a slight bend in the knees, she bends at the hips and begins lowering the weights (or arms if you’re not using weights) toward the floor; arms or dumbbells should be close to your shins. Keep your back flat as you bend over, then shift your weight toward your feet (especially your heels). and push from the bottom of the movement to come up.

5.”Forearm plank with knee pads – Forearms under shoulders and long, flat back In the forearm plank position, squeeze your glutes and keep your torso still as you gently lower yourself and bump one knee at a time toward the floor. Go slowly and work with your breath. 10 reps with each knee.

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When you’re done, follow up with a quick tabata finisher to get your heart rate up. Do the exercises for 20 seconds and then rest for 10 seconds. Do three rounds of each of the three exercises.

1. Climbing competition
2. Loose squats
3. Lateral movements (3-5 steps in each direction, depending on the space)

While Kirsty shared about her intense workout, finding the motivation to actually do it can seem daunting, but Kirsty has shared tips on how to stay motivated. “If you find making time in your schedule to exercise overwhelming or stressful, keep it simple!” she shared, “Exercise is supposed to add more value to your life than stress. Here are some quick fixes for motivation problems:

• “Shrink your time: Workouts don’t always have to be long.
• “No team? There are so many bodyweight exercises you can do similar to the ones above!
• “Go for a walk, steps matter. Hiking with friends is one of my favorite things to do.
• “If you don’t like traditional exercises but love sports, go out and play!
• “Incorporate things that feel good: dance, stretching, pilates.”

In addition to giving us her amazing workouts, Kirsty also just partnered with Hawaiian tropics. “I was very excited to partner with Hawaiian Tropic on their Loving the Sun Meditation and Fighting Burnout because it’s something I’ve personally experienced and it affects a lot of people.”

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He continued: “Even a few minutes of sitting peacefully, drawing energy from the sun, can completely change your state. I’ve been wearing tropical Hawaiian sunscreen since growing up on the beach in New Zealand and love that they’re turning heads to get outdoors in promotion of the hottest celebrity news.