we may not be filmed as often in our
bikinis like TVs reality star Audrina
Patridge –is but we all want to look
like she does in one hi I’m Veronica
watchmojo.com and today fitness guru
Nick Robinson is showing us what it
takes to get the body we want most
people that come in the gym who would
like to have Hollywood starlet bodies
wind up getting on a treadmill
they’re doing the wrong exercise for the
outcome that they want if you just get
on a treadmill your cardiovascular
system will be super healthy but you
won’t develop the beautiful tones Fit
Body that Hollywood starlets are known
for so what are we going to do we’re
going to take short intervals of
cardiovascular intensity and we’re going
to layer it on with intervals of
resistance training that will take you
to total muscle exhaustion and that’s
the secret now this is an important
point because when you go to bed at
night and your body has undergone total
muscle exhaustion all its main muscle
groups it forces your body to change and
that’s what we want when we’re
exercising we want to be transforming
our bodies not just burning calories on
the treadmill so one of Audrina’s
secrets to being a Hollywood sexy is to
combine short bursts of high-intensity
cardiovascular exercise with some really
tough resistance training so what I like
to do is some of my clients give them
that bursts of cardio is something like
the skipping rope or if they’re ready to
take it up a notch I put them on the
trampoline
so remember we’re alternating
high-intensity verse at cardiovascular
exercise with the resistance training
and the first one we’re going to do is a
classic lunge with a new twist
so this lunge here Veronica is stepping
back into a backward lunge forward into
a forward lunge onto a BOSU now the BOSU
is their challenge her stability and
force her core to fire and because you
bring her arms up at the same time her
entire kinetic chain is involved in this
movement so this is real functional
exercise in order to make this exercise
more challenging we’re going to add in
the trusted medicine ball this one is
about two kilos but you can take on
something a bit harder if you’re ready
for it same exercises Veronica this time
we’re going to add this in to challenge
my stability even further you’re looking
for 90-degree angles in both knees we’re
gonna do this for about one minute on
each side
once you’re done your minute you’re
gonna switch to the other leg complete
another minute and then go back to your
cardio burst and so now that you’ve
completed your second cardio interval
what we’re going to do now is move into
our second resistance training workout
which is going to be an upper body
exercise we’re gonna do the classic
push-up with a twist so Veronica is
gonna demonstrate the classic push-ups
be using some assisted push-up here and
she’s gonna make sure that her body is
in a nice straight plank hips her lifted
glutes are pressed down her feet are
about hip-width apart and she’s going to
make sure that she brings her elbows in
line with her wrists as she’s coming
down she’s gonna inhale as she goes down
exhale as she pushes and contracts and
she’s gonna do this until she reaches
total muscle exhaustion you want to get
your chest to touch the ground before
you push up again pushing all the way
back up now if you want to do a more
advanced version I’ll demonstrate that
version using free weights now because
we’re adding some free weights and an
extra movement we’re turning it again
into much
functional movement which will engage
stimulate and challenge your core more
powerfully than with just a regular
pushup
this is what it looks like you’re taking
your hands on weight I’ve chosen 10
pounds you can lift more or less feet
about hip width and we’re gonna take the
chest to the ground push and then twist
up lifting the weight
you’ve just finished your third cardio
interval and now you’re moving into your
next resistance training exercise we’re
going back into a exercise which is the
classic squat we’ve twisted it again by
adding on the TRX the TRX is making this
much more challenging and a more
functional exercise because now veronica
has to use her upper body to pull
herself up and it’s all core all the
time when you’re using the TRX so it
really is functional her entire body is
now firing through this lower body
exercise so Veronica’s doing a couple of
things here which you may not be able to
tell she’s lifting her toes up in her
shoes to keep the weight on her heels
she’s making sure she’s got a 90 degree
angle in her legs and she’s really
pushing to lengthen the glutes backwards
not down and as she’s pulling she’s
dropping these shoulders to make sure
that she’s engaging her postural muscles
yeah when she’s going to be finished
doing one minute of this she’s going to
go back into her cardio interval but we
can take this exercise and make it even
more challenging by layering on the BOSU
which I’m going to demonstrate for you
follow this as you step onto your BOSU
hanging onto your TRX step into the
middle so that you have more stability
going on then spread your feet so you’re
about hip-width because I’m on a BOSU
now my feet are super unstable and my
core not only is it firing because of
the TRX but it’s twitching really
rapidly too in order to stabilize me as
I’m going do this for about one minute
and then we’re ready for a next cardio
interval
so our last exercise is gonna focus on
the core now specifically and you’ll see
Veronica here has an elastic band with
high resistance that attach to a pole
and she’s anchoring her hip while she’s
rotating from the ribcage tightening up
her internal and external obliques and
she’s gonna come just a half weight and
then all the way over here
good now she’s gonna do this for one
minute on one side and then we’re gonna
flip her around and do the other side
now for a harder version of the same
exercise we’re gonna take what’s called
a BOSU weighted ball this particular
ball has sand inside I’m going to bend
my knees tuck my pelvis and as I move
the ball around the sand inside creates
exponential resistance to my core
we’re gonna do this exercise for about
30 seconds to a minute as much as you
can this one’s a tough one and then
we’re gonna go all the way back to the
beginning and do our entire series again
two more times if you want that
Hollywood sexy body how often should we
be doing this workout well this is a
really great question because these
girls are doing this workout three days
a week Monday Wednesday Friday for
example with a day of interval in
between and during that interval day
what they’re doing is they’re doing
hardcore powerful cardio so they may be
getting on a Stairmaster
or a treadmill or a rower for an hour or
more and sweating it out on those three
other days but letting their muscles
rest and then on the last day say the
Sunday that’s the day where they recover
and they pamper Houston until they see
results you should feel the results
within about a week to ten days but you
will see the results on your body within
about three weeks and dramatic results
six weeks to your bikini body so soon
we’ll be wearing bikinis as often as the
girls from the hills I hope so I like
this color what about you
bikinis like TVs reality star Audrina
Patridge –is but we all want to look
like she does in one hi I’m Veronica
watchmojo.com and today fitness guru
Nick Robinson is showing us what it
takes to get the body we want most
people that come in the gym who would
like to have Hollywood starlet bodies
wind up getting on a treadmill
they’re doing the wrong exercise for the
outcome that they want if you just get
on a treadmill your cardiovascular
system will be super healthy but you
won’t develop the beautiful tones Fit
Body that Hollywood starlets are known
for so what are we going to do we’re
going to take short intervals of
cardiovascular intensity and we’re going
to layer it on with intervals of
resistance training that will take you
to total muscle exhaustion and that’s
the secret now this is an important
point because when you go to bed at
night and your body has undergone total
muscle exhaustion all its main muscle
groups it forces your body to change and
that’s what we want when we’re
exercising we want to be transforming
our bodies not just burning calories on
the treadmill so one of Audrina’s
secrets to being a Hollywood sexy is to
combine short bursts of high-intensity
cardiovascular exercise with some really
tough resistance training so what I like
to do is some of my clients give them
that bursts of cardio is something like
the skipping rope or if they’re ready to
take it up a notch I put them on the
trampoline
so remember we’re alternating
high-intensity verse at cardiovascular
exercise with the resistance training
and the first one we’re going to do is a
classic lunge with a new twist
so this lunge here Veronica is stepping
back into a backward lunge forward into
a forward lunge onto a BOSU now the BOSU
is their challenge her stability and
force her core to fire and because you
bring her arms up at the same time her
entire kinetic chain is involved in this
movement so this is real functional
exercise in order to make this exercise
more challenging we’re going to add in
the trusted medicine ball this one is
about two kilos but you can take on
something a bit harder if you’re ready
for it same exercises Veronica this time
we’re going to add this in to challenge
my stability even further you’re looking
for 90-degree angles in both knees we’re
gonna do this for about one minute on
each side
once you’re done your minute you’re
gonna switch to the other leg complete
another minute and then go back to your
cardio burst and so now that you’ve
completed your second cardio interval
what we’re going to do now is move into
our second resistance training workout
which is going to be an upper body
exercise we’re gonna do the classic
push-up with a twist so Veronica is
gonna demonstrate the classic push-ups
be using some assisted push-up here and
she’s gonna make sure that her body is
in a nice straight plank hips her lifted
glutes are pressed down her feet are
about hip-width apart and she’s going to
make sure that she brings her elbows in
line with her wrists as she’s coming
down she’s gonna inhale as she goes down
exhale as she pushes and contracts and
she’s gonna do this until she reaches
total muscle exhaustion you want to get
your chest to touch the ground before
you push up again pushing all the way
back up now if you want to do a more
advanced version I’ll demonstrate that
version using free weights now because
we’re adding some free weights and an
extra movement we’re turning it again
into much
functional movement which will engage
stimulate and challenge your core more
powerfully than with just a regular
pushup
this is what it looks like you’re taking
your hands on weight I’ve chosen 10
pounds you can lift more or less feet
about hip width and we’re gonna take the
chest to the ground push and then twist
up lifting the weight
you’ve just finished your third cardio
interval and now you’re moving into your
next resistance training exercise we’re
going back into a exercise which is the
classic squat we’ve twisted it again by
adding on the TRX the TRX is making this
much more challenging and a more
functional exercise because now veronica
has to use her upper body to pull
herself up and it’s all core all the
time when you’re using the TRX so it
really is functional her entire body is
now firing through this lower body
exercise so Veronica’s doing a couple of
things here which you may not be able to
tell she’s lifting her toes up in her
shoes to keep the weight on her heels
she’s making sure she’s got a 90 degree
angle in her legs and she’s really
pushing to lengthen the glutes backwards
not down and as she’s pulling she’s
dropping these shoulders to make sure
that she’s engaging her postural muscles
yeah when she’s going to be finished
doing one minute of this she’s going to
go back into her cardio interval but we
can take this exercise and make it even
more challenging by layering on the BOSU
which I’m going to demonstrate for you
follow this as you step onto your BOSU
hanging onto your TRX step into the
middle so that you have more stability
going on then spread your feet so you’re
about hip-width because I’m on a BOSU
now my feet are super unstable and my
core not only is it firing because of
the TRX but it’s twitching really
rapidly too in order to stabilize me as
I’m going do this for about one minute
and then we’re ready for a next cardio
interval
so our last exercise is gonna focus on
the core now specifically and you’ll see
Veronica here has an elastic band with
high resistance that attach to a pole
and she’s anchoring her hip while she’s
rotating from the ribcage tightening up
her internal and external obliques and
she’s gonna come just a half weight and
then all the way over here
good now she’s gonna do this for one
minute on one side and then we’re gonna
flip her around and do the other side
now for a harder version of the same
exercise we’re gonna take what’s called
a BOSU weighted ball this particular
ball has sand inside I’m going to bend
my knees tuck my pelvis and as I move
the ball around the sand inside creates
exponential resistance to my core
we’re gonna do this exercise for about
30 seconds to a minute as much as you
can this one’s a tough one and then
we’re gonna go all the way back to the
beginning and do our entire series again
two more times if you want that
Hollywood sexy body how often should we
be doing this workout well this is a
really great question because these
girls are doing this workout three days
a week Monday Wednesday Friday for
example with a day of interval in
between and during that interval day
what they’re doing is they’re doing
hardcore powerful cardio so they may be
getting on a Stairmaster
or a treadmill or a rower for an hour or
more and sweating it out on those three
other days but letting their muscles
rest and then on the last day say the
Sunday that’s the day where they recover
and they pamper Houston until they see
results you should feel the results
within about a week to ten days but you
will see the results on your body within
about three weeks and dramatic results
six weeks to your bikini body so soon
we’ll be wearing bikinis as often as the
girls from the hills I hope so I like
this color what about you
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