One thing is certain Nicole Scherzinger is that it is in incredible shape. The 44-year-old woman trains a lot and luckily her trainer, Andrew Rogersshared with hollywood life EXCLUSIVELY, how you can tone like the star. The best part is that Andrea’s workout requires no props and can be done in the comfort of your home. What’s better than that?
Andrea shared her Xtend Barre express workout on equipment that starts with a warmup called the “Centerfloor.” First, he positions his body straight with his feet wider than his hips, in external rotation, and second, he extends his arms by his sides. Follow these three steps:
1. layers – bend and extend the legs for 4 repetitions slowly, then 8 repetitions once.
two. stratified wrist – small wrist in plié for 16 repetitions.
3. Plie & Tendu – bend both legs, extend both legs, touch the tendon with the toes, raise the arms above the head (fifth position); repeat the tendu side alternating 16 timed reps.
Then follows the upper body workout, which also consists of three phases:
1. Triceps come down – Sitting, fingers to hips, bend and extend elbows for 8 reps.
two. Advanced tricep dips – repeat the above as you lift your hips off the mat. Do 8 reps/16 pulses
3. Wide elbow push-ups – push-ups on the knees or push-ups on straight legs 4 to 8 reps slowly, then 8 reps long, then 8 reps on the wrist.
Next comes barbell training, which is performed in front of a bar or chair while the feet are together in a parallel position.
1. important – Raise and lower your heels while keeping your legs straight. Do 8 to 16 repetitions.
two. raised layers – keeping your heels high, bend your legs to challenge the zone, then return to the start. Do 16 reps.
3. Plie Pulse without relief – keeping heels high, lift lower than an inch, with knees bent. Do 16-32 repetitions.
4. parallel lunges Alternate legs by stepping back at a 90 degree angle. Do 8 to 16 repetitions.
5. parallel lunge jumps – to advance repeat the previous jump alternating lunges, alternating legs. Do 8 to 16 repetitions.
6. Fold – Facing the bar, feet together, knees bent, elbows on the bar, extend one leg back, start raising and lowering straight leg. Do 8 to 16 repetitions.
7. collapsible doll – Holding the leg up, skip the leg for 16 reps. Repeat the fold on the other side.
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Nex is the basic workout done on the forearm or on the high plank.
1. plank grip – Hold the plank for 32 reps.
two. hip drops – Rotate your hips side to side to activate your obliques for 8-16 reps.
3. alternating steps – pull toes to knee, alternating legs to cycle through 8 to 16 reps.
If you’re having trouble motivating yourself to do the exercises, Andrea suggested, “I see motivation as a perpetual cycle that begins with action, not mindset. That’s what I call it, just press play! He continued: “Motivation comes from doing the hard stuff – acting head-on, right from the start. From action you will get positive results. This leads to a motivational mindset. Of course you will want to continue. It is of this impulse that we speak. It’s about making things work, starting with the toughest action.”
Andrea’s motivational cycle is as follows:
- Just press play (take action)
- have results
- enjoy the motivation
- Repeat
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Source: Hollywood Life
Crystal Leahy is an author and health journalist who writes for The Fashion Vibes. With a background in health and wellness, Crystal has a passion for helping people live their best lives through healthy habits and lifestyles.
