Selena Gomez Body Measurements

• Height: 165 cm (5’5”); Weight: 125-130 lb
• Bust: 34”; Waist: 24”; Hips: 36”

Selena Gomez Workout Routine

To cut down her weight and maintain a lean and sexy shape, Gomez has been working with celebrity trainer Amy Rosoff Davis. Selena trains 3-5 days a week on a regular basis and 6-7 days a week when she is on tour.

She loves doing Pilates for conditioning her abdominal muscles and developing a strong core. Aside from Pilates, she mixes toning exercises with stretching and cardio for building stamina and strength.

She has a well-balanced workout regimen that also includes yoga, dancing, and butt-toning exercises. Amy admits that she does not rely on scales and has never weighed Gomez because she believes in working hard and eating well for achieving a better look.

Selena Gomez Workout for Weight Loss

Day 1

Do the circuit in 20 minutes

• Warm Up
• Spot Jogging/Jogging
• Squats
• Lunges
• Jumping Jacks
• Stretches

Day 2

Perform the circuit in 20 minutes

• Warm Up
• Jumping Jacks
• Squat
• Lunges
• Push Ups
• Crunches
• Jogging
• Stretch

Day 3

Execute the following exercises in 30-45 minutes

• Warm Up
• Circuit Training

Day 4

Do the circuit in 60 minutes

• Warm Up
• Pilates

Day 5

Rest Day

Day 6

Perform the circuit in 60 minutes

• Warm Up
• Yoga
• Meditation

Day 7

Rest Day

Selena Gomez Diet

Amy does not believe in denying Selena her favorite treats and lets her enjoy food in moderation. She helped Selena make changes, swapping fast foods with more whole foods, and emphasizing in making healthier choices. Selena keeps herself hydrated with water and even has a bottle of water in her bathroom.

Here’s a sample diet plan similar to the one followed by Selena Gomez.

• Breakfast: Half of a burrito containing chorizo, avocado, scrambled eggs, beans, and rice; or, granola and full-fat Greek yogurt
• Lunch: Salad of avocado, turkey, beans, along with a dressing of olive oil, lemon juice, Dijon mustard, and red wine vinegar
• Dinner: Teriyaki bowl containing Asian-marinated cucumber, avocado, teriyaki sauce over rice, and chicken or salmon; or sushi

Selena Gomez’s Ab and Leg Workout Shown by Trainer Amy Rosoff

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Brie Larson Body Measurements

Height: 5’7” (170 cm); Weight: 128-129 lb

Bust: 34”; Waist: 24”; Hip: 35”

Brie Larson Workout Routine

To get into Captain Marvel shape, the Avengers: Endgame star trained with Jason Walsh, an LA-based trainer who has worked with Hollywood superstars like Matt Damon, John Krasinski, and Miles Teller.

She trained with Walsh for nine months, and during the initial three months before she started filming, Brie focused on how to move well while connecting with the body and gaining strength.

After developing strength, Larson worked out twice a day for a month, doing a lot of choreography and fight training. Once the shooting wrapped for Avengers: Endgame, Brie and Walsh trained three months for becoming stronger and building muscle.

Brie Larson Captain Marvel Workout

Warmup Exercises

• Full-Body Foam Roll (rep time: 1-3 min)
• World’s Greatest Stretch (reps: 5-6 for each side)

Activation Exercises

• Half-Kneeling Band Rows (sets: 2-3, reps: 8-10)
• Hip Thrusts (sets: 2-3, reps: 8-10)
• YTW Raise on Flat Bench (sets: 1-2, reps: 10-15)
• Medicine Ball Slam (sets: 2-3, reps: 10-15)

Multi-Joint Primary Exercises

• Landmine Deadlift (sets: 3, reps: 8-10)
• Single-Leg Landmine Deadlift (sets: 3, reps: 8-10 each leg)
• Bench Pushup (sets: 2, reps: 8-10)
• Isometric Pushup (sets: 2-3, reps: 3-4 10 sec holds)
• Pushups with Weight Plates (sets: 2-3, reps: 8-10)

Total Body Workout with Dumbbell

Six repetitions of each of the following movements

• Upright Row
• Push Press
• Snatch
• Bent-Over Row
• Snatch

Chin-Up Exercises

• Isometric Chin-Up Hold (sets: 2-3, reps: 3-4 10 sec holds)
• 90 Degree Chin-Up Hold (sets: 2-3, reps: 3-4 10 sec holds)
• Three-Step Isometric Chin-Up (sets: 2, reps: 2-3)
• Assisted Eccentric Chin-Up (sets: 2-3, reps: 8-10)
• Assisted Chin-Up (sets: 2-3, reps: 8-10)
• Full Chin-Up (sets: 2-3, reps: 8-10)

Brie Larson Captain Marvel Diet

For her role in the film Room, Larson ate lots of healthy fats and protein, including grilled chicken, almond butter, protein shakes, and veggies to build muscle and reduce fat. She avoided sweets and took only a serving of berries each day for snack. However, for Captain Marvel and Avengers: Endgame, Brie did not have such a restricted diet. She followed a Paleo diet initially and then transitioned into a clean meal plan, having high-protein and low-carb foods. Larson followed a calorie-deficit diet for lowering her body-fat percentage.

Brie Larson Workout Video

The post Brie Larson’s Workout Routine, Diet Plan, Body Measurements appeared first on Born to Workout.

Steve Cook Body Measurements

• Height: 185.5 cm (6’ 1”); Weight: 205-215 lbs
• Chest: 45”; Waist: 34”
• Biceps: 16.5”

Steve Cook Workout Routine

Steve believes in changing his workout regimen frequently while increasing his rep range, volume, and tempo to promote muscle growth. Each workout plan usually lasts for two weeks, and he likes doing higher volume training all through the year. He concentrates on performing basic moves and some heavy compound exercises for developing dense, hard muscles during the offseason.

Steve Cook Workout

Monday: Quads, Hamstrings, and Calves

• Leg Extensions (sets: 1-2, reps: 10-15 to failure, rest: 1 min between sets)
• Machine Leg Press (sets: 1-2, reps: 10-12 to failure, rest: 1 min between sets)
• Hack Squat with Machine (sets: 1-2, reps: 10-12 to failure, rest: 1 min between sets)
• Seated Leg Curl (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Stiff-Legged Barbell Deadlift (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Calf Press with Leg Press Machine (sets: 1-3, reps: 10-12 to failure, rest: 10-15 sec between sets)
• Seated Calf Raise (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)

Tuesday: Chest, Abs, and Biceps

• Decline Barbell Bench Press (sets: 1-2, reps: 6-10 to failure, rest: 1 min between sets)
• Incline Dumbbell Press (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Dumbbell Flyes (sets: 1-2, reps: 6-10 to failure, rest: 1 min between sets)
• Concentration Curls (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)
• Hammer Curls (sets: 2, reps: 6-8 to failure, rest: 1 min between sets)
• Barbell Curl (sets: 2, reps: 10-15 to failure, rest: 1 min between sets)

Superset

• Knee Raise on Parallel Bars (sets: 3, reps: to failure)
• Crunches (sets: 3, reps: to failure)

Superset

• Cable Crunch (sets: 3, reps: to failure)
• Decline Reverse Crunch (sets: 3, reps: to failure)

Wednesday: Cardio

Jogging on Treadmill (reps: to failure)

Thursday: Back, Triceps, and Calves

• Straight-Arm Dumbbell Pullover (sets: 1-2, reps: 8-10 to failure, increase the weight between sets)
• Close-Grip Front Pulldown (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• One-Arm Dumbbell Row (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Seated Cable Rows (sets: 1, reps: 10-12 to failure, rest: 1 min between sets)
• Barbell Deadlift (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Triceps Pushdown (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Cable Lying Triceps Extension (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Seated Triceps Press (sets: 1, reps: 8-12 to failure, rest: 1 min between sets)
• Calf Press on a Leg Press Machine (sets: 1-3, reps: 10-12 to failure, rest: 10-15 sec between sets)
• Seated Calf Raise (sets: 1, reps: 6-10 to failure, rest: 1 min between sets)

Friday: Delts, Traps, and Abs

• Dumbbell Shoulder Press (sets: 1, reps: 6-8 to failure, rest: 1 min between sets)
• Side Lateral Raise (sets: 1, reps: 8-10 to failure, rest: 1 min between sets)
• Low Pulley Row to Neck (sets: 1, reps: 6-8 to failure, each arm)
• Reverse Flyes (sets: 1, reps: 8-10 to failure)
• Barbell Shrug (sets: 1-2, reps: 8-10 to failure, using the desired weight)
• Upright Barbell Row (sets: 1-2, reps: 8-12 to failure, using the desired weight)

Superset

• Knee Raise on Parallel Bars (sets: 3, reps: to failure)
• Crunches (sets: 3, reps: to failure)

Superset

• Cable Crunch (sets: 3, reps: to failure)
• Decline Reverse Crunch (sets: 3, reps: to failure)

Saturday: Cardio

Jogging on Treadmill (reps: to failure)

Steve Cook Diet

Steve has a consistent meal plan throughout the year, keeping his protein level within 250-300 grams and fat level between 50 and 70 grams. During the off-season, he takes more fruits, dairy, and carbs but drops his carb intake before photo shoots or competitions. He eats 6-7 meals per day, focusing on lean proteins such as chicken steak, fish, and ground turkey. He also takes whey protein, creatine, casein, BCAA, and multivitamins.

Steve Cook Diet Plan

Meal 1: Two eggs, eight egg whites, one serving of peppers, spinach, 60-80g oats

Meal 2: Seven ounce of lean meat including turkey, chicken, and white fish, 70g carbs like sweet potato, brown rice, or Ezekiel bread

Meal 3 (Post-Workout Shake): 40g protein powder, 50-100g waxy maize

Meal 4 (An hour after post-workout shake): 7 oz of lean meat, 70-90g carbs like sweet potato, brown rice, and whole wheat pasta, one serving of vegetables

Meal 5: 7 oz lean meat, one serving of vegetables, 10-20g olive oil

Meal 6: Protein bar (when he is at work)

Meal 7: One and a half scoops of casein protein, 10-20g of almonds

Steve Cook Workout Video

The post Bodybuilder Steve Cook Workout Routine, Diet Plan, Body Stats appeared first on Born to Workout.

Carrie Underwood Body Measurements

Height: 5’3” (160 cm); Weight: 117 lb

Bust: 32”; Waist: 23”; Hip: 33”

Carrie Underwood Workout Routine

Underwood trains with her trainer Erin Oprea five to six times a week. She likes going for a walk or doing cardio outside when the weather is warmer. If she is jogging, she not just runs through her neighborhood but also lunges up the hills. She even does pull-ups on the monkey bars at the little park in her area. Her workout regimen mostly consists of lunges and squats, with 10-15 minute circuits which can be modified as per her schedule. Aside from these exercises, she also does trail running, Tabata training, and complex circuit training.

Carrie Underwood Workout

Leg Workouts

• Squat into Lunge (sets: 2-3, reps: 15)
• Cherry Pickers (weight used: 10-25 lb db or kb)
• Skater Hops (rep time: 1 min)
• Lateral Lunge (weight used: 5-15 lb, reps: 15 on each side)
• Bosu Ball Jumps (rep time: 30 sec)
• Pulsing Sumo Squats (reps: 40)
• Stair Squat with Jump (reps: 5)
• Weighted Dumbbell Sumo Squats (sets: 3, reps: 10-15)
• Bridges and Weighted Hip Thrusts (sets: 3-4, reps: 20-25)
• Weighted Squat into Curtsy Lunge (sets: 3 on each leg, reps: 12-15)

Arm Workouts

• Pull-Ups (sets: 3, reps: 10-15)
• Lateral Raises (sets: 3, reps: 8-10)
• Squat and Press (sets: 3-5, reps: 10-15)
• Plank Rows (sets: 3-4, reps: 6-8)
• Tricep Dips (sets: 2-3, reps: 10-12)

Ab Workouts

• One-Sided Bicycle Crunch (sets: 2-3, reps: 10-15)
• Straight Up Pulse (reps: 20)
• Leg Raise (sets: 1-2, reps: 15-20)
• Alternating Bicycle Crunch (reps: 15-20)

Carrie Underwood Tabata Workout for Weight Loss

It is a four-minute circuit containing eight rounds of high-intensity exercises each lasting 20 seconds, which is followed by a 10-sec rest.

First Round: 180-Degree Jump Squat

Second Round: Sumo Squat Jumps

Third Round: Downhill Ski Hops

Fourth Round: Jumping Lunge

Repeat the four rounds to complete the circuit.

Carrie Underwood Diet

Carrie has been a vegetarian for years and believes that she looks and feels better without consuming meat. Whether she is at home or busy with her work, she always has fresh and healthy foods. Her pre-performance diet includes lots of fruits and veggies without any bread or starches. Here is what the Some Hearts singer consumes in a day.

• Breakfast: Vanilla smoothie made with banana, berries, almond milk, pea protein powder, and ice
• Morning Snack: Tofu scramble with onions, spinach, peppers, and salsa on top
• Post-Workout Meal: Grapefruit, orange, black coffee
• Lunch: Brown rice, stir-fried veggies including carrots, broccoli, onions, and fake chicken
• Dinner: Veggie burgers

The post Carrie Underwood Workout Routine, Diet Plan, Body Measurements appeared first on Born to Workout.

Conor McGregor Body Stats

Height: 175 cm (5’9”); Weight: 155 lb

Chest: 42”; Waist: 32”

Biceps: 15”

Conor McGregor Workout Routine

Instead of sparring heavy rounds and lifting weights, McGregor is always interested in keeping his body loose and flexible while having great balance. He focuses on learning different fighting styles and training methods while changing around the workouts to develop bigger muscles and increase strength.

He knows when to stop so that he does not push through the pain barrier by overtraining. McGregor performs a lot of stretches and mobility exercises for improving his ability to resist injury, thereby boosting strength. The Irish MMA fighter hired Ido Portal and embraced his movement philosophy to prepare for the world-title fight and improve his agility, timing, and power.

Conor McGregor Workout

Dynamic Stretching and Flexibility

The following moves should be performed for one minute.

• Muay Thai Knees
• Shoulder Rotations
• Leg Swings
• Hip Circles
• Neck Bridge

Static Stretching

Each of the moves should be held for 30 seconds.

• Back Roll
• Sit-Through Abdominal Stretch
• Sit-Back Shoulder Stretch
• Lying Leg Stretch
• Seated Butterfly

Locomotion Conditioning

• Duck Walk (decreases knee pain)
• Horse Walk (develops hip and groin strength)
• Lizard Walk (improves hip mobility and core control)
• Ostrich Walk (increases posterior-chain flexibility)

Bodyweight Circuit

Five sets of each of these exercises should be performed for 1 minute. Try to increase the number of reps each time.

• Muscle Pull-Ups (abs, middle back, shoulders, biceps, and triceps)
• Push-Ups (shoulders and triceps)
• Pull-Ups (back, traps, and biceps)
• Air Squats (hamstrings and glutes)

Conor McGregor Boxing Training

The Irishman follows the Fighter Anaerobic System of Training (F.A.S.T) overseen by the sports scientist Julian Dalby. It includes high-intensity aerobic training along with continuous, endurance exercises that are ideally suited to boxing and MMA. In a recent interview, McGregor has revealed that he has adjusted the timings in his cardiovascular preparation, stretching out the endurance phase to fit the twelve three-min rounds and five five-min rounds into his training regimen. He spends weeks leading up to his fight training at the state-of-the-art UFC Performance Institute using cryosaunas, underwater treadmills, and altitude chambers.

Conor McGregor Diet

McGregor always eats good food and keeps away from energy drinks while hydrating him with coconut water and water. He has nine meals on an average day and takes about 4,000 calories because of his high energy expenditure. He eats more carb-enriched foods on highly anaerobic days.

Here is a sample diet plan similar to McGregor’s daily eating regimen:

Meal 1: Baked apple slices along with peanut butter, avocado, and eggs

Meal 2: Ginger, honey chicken with rice

Meal 3: Rice curry, fish

Meal 4: Sliced potatoes, apple, chicken, and avocado

Meal 5: Smoked onion, spinach, paprika, and egg with sliced avocado, potato wedges, and bison, topped with Sriracha sauce

Meal 6: Tequila chicken, lime shrimp, rice

Meal 7: Sliced avocado and potatoes, scrambled egg with cauliflower and spinach

Meal 8: Tuna steak with chili powder, salt, pepper, and smoked paprika

Meal 9: Scrambled egg with jalapenos, spinach, and meat along with sliced potatoes

Conor McGregor Training and Sparring Video

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Kayla Itsines Body Measurements

Height: 5’5” (165 cm) ; Weight: 125 lb

Bust: 34”; Waist: 24”; Hip: 35”

Kayla Itsines Workout Routine

Itsines follows a 28-minute-high-intensity BBG program three times a week. It includes workouts built from a set of 150 moves inspired by sports and physical training, focusing on toning abdomens, inner thighs, and arms while developing powerful legs and core strength. She tries to complement the vigorous workouts with two half-an-hour sessions of brisk walking. Itsines performs some mobility exercises (including shoulder sweeps, crab walk, crab reach, shin box, lunge with overhead reach, and wall squats) to warm up before starting her training sessions. Each 28-minute training session is broken up into 4 circuits.

Kayla Itsines 4-Week BBG Workout Program

Weeks 1 and 2

Day 1: Abs and Arms (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Push Ups on Knees (reps: 10)
• Straight Leg Raises (reps: 10)
• Heel Taps (reps: 10)
• Plank (30 sec)

Circuits Two and Four (7 min each)

• Lay Down Push Ups on Knees (reps: 10)
• Single Leg Raises (reps: 10)
• Ab Bikes (reps: 10)
• Commandos on Knees (reps: 10)

Day 2: 30-minute Brisk Walk

Day3: Lower Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Bodyweight Squats (reps: 10)
• Stationary Lunges (reps: 10)
• High-Knee Crunches (reps: 16)
• Sit Squats (reps: 10)

Circuits Two and Four (7 min each)

• Alternating Lunges (reps: 10)
• Sumo Squats (reps: 10)
• Donkey Kicks (reps: 10 each leg)
• Mountain Climbers (reps: 20)

Day 4: 30-minute Brisk Walk

Day 5: Full Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Squats (reps: 10)
• Half Burpees (reps: 10)
• Side Crunches (reps: 10 each side)
• Bent Leg Raises (reps: 10)

Circuits Three and Four (7 min each)

• Raised Leg Sit Ups (reps: 10)
• Lay-Down Push Ups on Knees (reps: 10)
• Mountain Climbers (reps: 20)
• Reverse Lunges (reps: 10)

Day 6: Yoga Workout

Day 7: Rest

Weeks 3 and 4

Day 1: Abs and Arms (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Push Ups (reps: 10)
• Straight Leg Sit Ups (reps: 10)
• Tricep Push Ups on Knees (reps: 10)
• Straight Leg Raises (reps: 10)

Circuits Two and Four (7 min each)

• Mountain Climbers (reps: 30)
• Toe Taps (reps: 10)
• Shoulder Taps (reps: 10)
• High Plank (30 sec)

Day 2: 30-minute Brisk Walk

Day 3: Lower Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Walking Half Burpees (reps: 10)
• Backward Lunge and Knee Lifts (reps: 10)
• X Jumps (reps: 10)
• Forward Lunges (reps: 5 per leg)

Circuits Two and Four (7 min each)

• Jump Squats (reps: 10)
• Alternating Lunges (reps: 5 per leg)
• Modified Burpees (reps: 10)
• Squats with High Knee (reps: 10)

Day 4: 30-minute brisk walk

Day 5: Full Body (Rest: 30 sec after each circuit)

Circuits One and Three (7 min each)

• Split Jumps (reps: 10)
• Push Ups (reps: 10)
• Toe Taps (reps: 10)
• Snap Jumps (reps: 10)

Circuits Two and Four (7 min each)

• Jump Lunges (reps: 10)
• Sumo Squats (reps: 10)
• Straight Leg Sit Ups (reps: 10)
• High Knees (reps: 20)

Day 6: Yoga Workout

Day 7: Rest

Kayla Itsines Diet Plan

Itsines has always been a big fan of the Mediterranean diet. In a recent interview, she has revealed that a balanced, Mediterranean diet plan works for her body, and it is a part of her Greek heritage. During the beginning of her pregnancy, she made few adjustments to her normal nutrition plan and ate more dry foods than she usually would. After 23 weeks, she switched back to her regular eating plan that includes plenty of fresh veggies, fruits, grilled meat, rice, and olive oil. Here’s her detailed daily meal plan:

• Breakfast: Kale and scrambled eggs on toast or spinach and mushrooms on toast
• Lunch: Whole-wheat wrap, tomato, cucumber, lettuce, and tzatziki dressing, homemade chicken gyros
• Post-Meal Snack: Fresh seasonal fruits
• Dinner: Grilled lamb or chicken, grilled vegetables with olive oil, brown rice
• Occasional Sugar Cravings: Greek yogurt and honey

Kayla Itsines Workout Video

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Scott Adkins Body Stats

Height: 178 cm (5’ 10”); Weight: 178 lb

Chest: 45”; Waist: 34”

Bicep: 16”

Scott Adkins Workout Routine

Adkins loves volume training and simple weight training. The 42-year-old Undisputed 3 star makes sure to hit the gym five to six days each week and train intensely. He mostly focuses on compound lifts to gain functional strength and gain muscle.

He mixes up his workouts, training three days with weights and two days with cardio mixed with martial arts. Aside from explosive movements, he performs plyometrics for his lower body. The Hard Target 2 actor works out his legs more, as he often has some back issues.

Scott Adkins Workout

Day 1: Triceps and Chest

• Bench Press (sets: 3, reps: 8-12)
• Chest Dips (sets: 3, reps: 15)
• Incline Bench Press (sets: 3, reps: 8-12)
• Overhead Tricep Extension (sets: 3, reps: 8-12)
• Chest Flyes (sets: 3, reps: 8-12)
• Tricep Cable Pushdown (sets: 3, reps: 8-12)
• Push Ups (sets: 3, reps: 25)
• Cable or Dumbbell Kick Backs (sets: 3, reps: 8-12)

Day 2: MMA or Cardio

MMA involves sparring and fight training, involving workouts like heavy bag thrusts and boxing, jump squats, pushups, pull ups, rope jump, and overhead slams.

Cardio (HIIT for 15-20 min)

• Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
• Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
• Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Day 3: Biceps and Back

• Deadlift (sets: 3, reps: 8-12)
• Dumbbell Bicep Curl (sets: 3, reps: 8-12)
• Cable Row (sets: 3, reps: 8-12)
• Preacher Curl (sets: 3, reps: 8-12)
• Wide-Grip Pull-Ups (sets: 3, reps: 8-12)
• Hammer Curl (sets: 3, reps: 8-12)
• Lateral Pulldowns (sets: 3, reps: 8-12)
• Barbell Bent-Over Row (sets: 3, reps: 8-12)

Day 4: MMA or Cardio

MMA involves sparring and fight training, involving workouts like heavy bag thrusts and boxing, jump squats, pushups, pull ups, rope jump, and overhead slams.

Cardio (HIIT for 15-20 min)

• Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
• Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
• Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Day 5: Shoulders and Legs

• Back Squats (sets: 3, reps: 8-12)
• Military Press (sets: 3, reps: 8-12)
• Leg Press (sets: 3, reps: 8-12)
• Arnold Press (sets: 3, reps: 8-12)
• Hamstring Curl (sets: 3, reps: 8-12)
• Shoulder Dumbbell Front Raise (sets: 3, reps: 8-12)
• Calf Raise (sets: 3, reps: 8-12)
• Dumbbell or Barbell Shrugs (sets: 3, reps: 8-12)

Day 6: MMA or Cardio Optional

MMA involves sparring and fight training, involving workouts like heavy bag thrusts and boxing, jump squats, pushups, pull ups, rope jump, and overhead slams.

Cardio (HIIT for 15-20 min)

• Treadmill: sprint 6-10 mph (1 min on), walk 2.5-3.5 mph (1 min off)
• Bike: more than 100 RPMs at about level 10 (1 min on), lower RPMs at about level 3-5 (1 min off)
• Steady Paced Cardio like a bike, treadmill, Stair Master, and Elliptical (15-20 min)

Scott Adkins Diet Plan

Adkins sometimes cuts out carbs from the rest of his meals after lunch to minimize fat and facilitate weight-loss. In a recent interview, he has revealed that he loves having zucchini pasta with Bolognese and Ragu sauce. To gain muscle, he aims for having about 0.7-1 g of protein per one pound of bodyweight.

Scott Adkins’ regular diet includes fresh, whole grain foods like fruits, green veggies, lean proteins, fish, and protein smoothie. He prefers to have a pre- and post-workout protein-enriched shake or snack.

Scott Adkins Workout and MMA Training Video

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Dwayne Johnson Body Measurements

• Height: 196 cm (6’ 5”); Weight: 260 lb
• Chest: 50”; Waist: 35”
• Biceps: 20”

Dwayne Johnson Workout Routine

The fact that Jonson wakes up at 4 a.m. in the morning for his daily early-morning cardio routine speaks volumes about his dedication to staying in shape. Putting in that hard work at the break of dawn gets his day started on the right foot, both mentally and physically.

He trains six days a week, usually in the morning, in a private gym in Florida where he trains separate body parts including the back, legs, shoulders, biceps, triceps, and chest with weights. He mixes up his workouts and frequently changes the routine, training hard so that he not just looks buff but also performs as many stunts as possible that look as realistic as possible.

Dwayne The Rock Johnson Weekly Workout

Day 1: Legs Workout

• Running on Treadmill (set: 1, duration: 30-50 min)
• Barbell Walking Lunge (sets: 4, reps: 25)
• Leg Press (sets: 4, reps: 25)
• Leg Extensions (sets: 3, reps: 20)
• Barbell Squat (sets: 4, reps: 12)
• Hack Squat (sets: 4, reps: 12)
• Hack Squat with Single Leg (sets: 4, reps: 12)
• Romanian Deadlift (sets: 4, reps: 10)
• Seated Leg Curl (sets: 3, reps: 20)
• Thigh Abductor (sets: 4, reps: 12)

Day 2: Back Workout

• Running on Treadmill (sets: 1, duration: 30-50 min)
• Wide-Grip Lat Pulldown (sets: 4, reps: 12)
• Bent-Over Barbell Row (sets: 4, reps: 12)
• One-Arm Dumbbell Row (sets: 4, reps: 12)
• Barbell Deadlift (sets: 3, reps: 10)
• Pull Ups (sets: 3, reps: till failure)
• Dumbbell Shrug (sets: 4, reps: 12)
• Inverted Row (sets: 3, reps: till failure)
• Hyperextensions (sets: 4, reps: 12)

Day 3: Shoulders Workout

• Running on Treadmill (sets: 1, duration: 30-50 min)
• Dumbbell Shoulder Press (sets: 4, reps: 12)
• Standing Military Press (sets: 4, reps: 12)
• Front Dumbbell Raise (sets: 4, reps: 12)
• Side Lateral Raise (sets: 4, reps: 12)
• Reverse Machine Flyes (sets: 4, reps: 15)
• Seated Bent-Over Rear Delt Raise (sets: 4, reps: 12)

Day 4: Arms and Abs Workout

• Running on Treadmill (sets: 1, duration: 30-50 min)
• Dumbbell Bicep Curl (sets: 4, reps: 15)
• Hammer Curls (sets: 4, reps: 15)
• Spider Curl (sets: 4, reps: till failure)
• Triceps Pushdown (sets: 4, reps: 15)
• Overhead Triceps (sets: 3, reps: 15)
• Hanging Leg Raise (sets: 4, reps: 20)
• Rope Crunch (sets: 4, reps: 20)
• Russian Twist (sets: 4, reps: 20)

Day 5: Legs Workout

• Running on Treadmill (set: 1, duration: 30-50 min)
• Barbell Walking Lunge (sets: 4, reps: 25)
• Leg Press (sets: 4, reps: 25)
• Leg Extensions (sets: 3, reps: 20)
• Barbell Squat (sets: 4, reps: 12)
• Hack Squat (sets: 4, reps: 12)
• Hack Squat with Single Leg (sets: 4, reps: 12)
• Romanian Deadlift (sets: 4, reps: 10)
• Seated Leg Curl (sets: 3, reps: 20)
• Thigh Abductor (sets: 4, reps: 12)

Day 6: Chest Workout

• Running on Treadmill (sets: 1, reps: 30-50 min)
• Medium Grip Barbell Bench Press (sets: 4, reps: 12)
• Incline Dumbbell Press (sets: 4, reps: 12)
• Dumbbell Bench Press (sets: 4, reps: 12)
• Flat Bench Cable Flyes (sets: 4, reps: till failure)
• Incline Hammer Curls (sets: 4, reps: 12)
• Chest Dips (sets: 4, reps: till failure)

Day 7: Rest

Dwayne Johnson Hercules Workout

It is a 4-6 week program developed by Dave Rienzi which helped Johnson prepare for the role of Hercules.

Day 1: Back

• General Pull Ups (sets: 4, reps: till failure)
• One-Arm Dumbbell Row (sets: 4, reps: 12, 10, 8, 8)
• Hammer Strength Cable Two-Arm Row (sets: 4, reps: 10)
• Cable Lat Pulldown (sets: 3, reps: 12)
• Seated Cable Row (sets: 3, reps: 12)
• Straight-Arm Rope Pulldown (sets: 3, reps: 12)
• Cable Face Pull (sets: 3, reps: 12)
• Barbell Shrug (sets: 4, reps: 12)

Day 2: Chest

• Barbell Incline Bench Press (sets: 4, reps: 12, 10, 8, 6)
• Dumbbell Alternating Bench Press (sets: 4, reps: 12)
• Hammer Strength Incline Press (sets: 4, reps: 12)
• Flat Bench Flyes  (sets: 3, reps: 12)
• Cable Crossover (sets: 3, reps: 15)
• Bodyweight Dip (sets: 3, reps: till failure)

Day 3: Legs

• Leg Extension (sets: 4, reps: 25)
• Leg Press (sets: 4, reps: 50)
• Dumbbell Walking Lunge (sets: 4, reps: 40)
• Hack Squat (sets: 4, reps: 20)
• Romanian Deadlift with Dumbbells (sets: 4, reps: 12)
• Lying Leg Curl (sets: 4, reps: 12)
• Standing Calf Raise (sets: 5, reps: 75)
• Seated Calf Raise (sets: 4, reps: 50)

Day 4: Shoulders

• Hammer Strength Shoulder Press (sets: 4, reps: 12, 10, 10, 8)
• Seated Dumbbell Overhead Press (sets: 3, reps: 10)
• Standing Lateral Raise (sets: 4, reps: 12)
• Cable Lateral Raise with One Arm (sets: 3, reps: 20 per arm)
• Machine Rear Delt Flyes (sets: 4, reps: 12)
• Bent-Over Lateral Raise (sets: 4, reps: 10)

Day 5: Arms

• EZ Bar Preacher Curl (reps: 12)
• EZ Bar Standing Biceps Curl (reps: 12)
• Cable Machine Rope Curl (reps: 12)
• Rope Pushdown (reps: 12)
• Overhead Rope Extension (reps: 12)
• Bodyweight Dips (reps: 12)

Day 6: Rest

Day 7: Rest

Dwayne Johnson Diet

The Rock believes that weight training and working out hard in the gym is not enough for building muscle. You have got to pack your diet with nutritious foods to achieve a ripped physique. He typically follows a five-meals-per-day diet plan but eats seven protein-rich meals daily when training for movies like Hercules and Hobbs & Shaw.

A regular sample diet similar to the one Johnson follows is described below:

• Meal 1: two cups oatmeal, three egg whites, 10 oz. steak, one egg, a glass of watermelon juice
• Meal 2: two pieces of chicken, 3 cups mushroom, 3 cups broccoli, two bell pepper, one protein shake
• Meal 3: eight tips of asparagus, 8 oz. salmon, two eggs, 3 cups broccoli, 2 cups rice medley
• Meal 4: three baked potatoes, eight tips of asparagus, 10 oz. steak, a glass of orange juice
• Meal 5: twenty-gram casein protein, ten egg whites

Dwayne Johnson Workout Video

The post Dwayne The Rock Johnson’s Workout Routine, Diet Plan, Body Stats appeared first on Born to Workout.

James Harrison Body Stats

Height: 6’; Weight: 255 lbs

Chest: 46”; Waist: 34”

Biceps: 16”

James Harrison Workout Routine

Sure, his workouts look unreal. He hits the gym six days each week and works out in the offseason playing a game called Danney Ball in the field. He uses coach Mike Tomlin as his spotter and performs 1,100 lb leg presses, dips with 200 lbs of added weight, one-armed shoulder press, 700-lb squats, and challenging weighted pull-ups.

James Harrison Workout for Power and Explosiveness

Chest Workouts

• Barbell Bench Press (sets: 10, reps: 1-10)
• Barbell Incline Bench Press (sets: 10, reps: 10-1)
• Negative-Accentuated Bench Press (weight: 405 lb at the bottom, 500 lb at the top)
• Bench Press without Legs (weight: 375 lb)

Leg Workouts

• Barbell Back Squat (sets: 10, reps: 1-10)
• Barbell Deadlift (sets: 10, reps: 10-1)
• Sled Push (weight: 1800 lb)
• Hip Thrusts (weight: 765 lb)
• Sumo Belt Squats (weight: 540 lb)

Core Workouts

• Hanging Abdominal Windshield Wipers (sets: 2, reps: 30)
• Dragon Flags (sets: 3-5, reps: 4-5)
• Ab Rollouts (sets: 3, reps: 8-12)

Recovery

Dry Needling Session

James Harrison Diet

Harrison usually follows a low-carb, natural diet plan for maintaining his physique. He makes healthy food choices and stays clear from dairy, caffeine, iodized salts, gluten, nightshades, and white sugar. He avoids alcohol and processed foods to recover from the intense training sessions. Harrison also emphasizes on taking protein supplements and low-fat, high-fiber foods.

James Harrison Workout Video

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Michael B. Jordan Body Measurements

Height: 6’; Weight: 175-185 lbs

Chest: 43”; Waist: 33”

Bicep: 15”

Michael B. Jordan Workout Routine

Jordan’s personal trainer Corey Calliet focused on building the actor’s muscles while increasing his work capacity to make him not just look like a championship boxer but also move like one. His training regimen included a combination of athletic conditioning and bodybuilding exercises. He trained four days a week, with each session consisting of cardio and circuit training for melting fat off his core while each muscle group was trained with volume to achieve the maximum pump. For warming up, he ran a mile at an average pace.

Michael B. Jordan Creed Workout

Day 1 (Arms, Chest, and Back Workouts)

• Incline Dumbbell Press (sets: 3, reps: 12)
• Dumbbell Fly (sets: 3, reps: 12)
• Push Ups (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)
• Dumbbell Kickback (sets: 3, reps: 15)
• Triceps Pushdown with Exercise Band (sets: 2, reps: 20)
• Bench Dips (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)

Day 2 (Lats, Biceps, and Traps Workouts)

• One-Arm Dumbbell Row (sets: 3, reps: 12)
• Neutral-Grip Pulldown (sets: 3, reps: 12)
• Barbell Bentover Row (sets: 3, reps: 12)
• Dumbbell Curl (sets: 3, reps: 12)
• Barbell Curl (sets: 3, reps: 12)
• Hammer Curl (sets: 3, reps: 12)

Day 3 (Legs, Abs Circuit Training)

• Dumbbell Lunge (sets: 3, reps: 30 sec for each leg)
• Single Leg Hip Extension (sets: 3, reps: 15 each leg)
• Leg Curl (sets: 3, reps: 12)
• Romanian Deadlift (sets: 3, reps: 12)
• Barbell Squat (sets: 10, reps: 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, rest: 10-15 sec after each set)
• Circuit training comprising Swiss Ball Crunch, Leg Raise, Resistance Band Reverse Crunch, Medicine Ball Toe Touch, and Sprinter Sit Up, each of these is performed for 25 reps in the first set and followed by the remaining two sets

Day 4 (Chest, Abs, and Arms Circuit)

• Dumbbell Bench Press (sets: 5, reps: 10, 9, 8, 7, 6) and Pushup (sets: 5, reps: 15)
• Dumbbell Fly (sets: 5, reps: 10, 9, 8, 7, 6) and Pushup (sets: 5, reps: 10)
• Dumbbell Curl (sets: 4, reps: 12)
• Dumbbell Kickback (sets: 4, reps: 15) and Bench Dip (sets: 4, reps: 20)
• Swiss Ball Crunch (sets: 3, reps: 25), Leg Raise (sets: 3, reps: 25), Resistance Band Reverse Crunch (sets: 3, reps: 25), Medicine Ball Toe Touch (sets: 2, reps: 25), and Sprinter Sit Ups (reps: 25, rest: as required)

Michael B. Jordan Black Panther Workout

Day 1 (Chest, Shoulders, Triceps)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Incline Bench Press with Dumbbell (sets: 4, reps: 12)
• Dumbbell Fly (sets: 3, reps: 12)
• Shoulder Press with Machine (sets: 4, reps: 12, 12, 10, 10)
• Lateral Raise (sets: 3, reps: 12, 10, 10)
• Dumbbell Shrug (sets: 3, reps: 12)
• Weighted Tricep Dips (sets: 3, reps: 12, 10, 8)
• Skullcrusher (sets: 2, reps: 12, 10)

Day 2 (Legs and Core)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Barbell Squat (sets: 4, reps: 12, 10, 8, 8)
• Leg Curl (sets: 3, reps: 12, 10, 10)
• Leg Press (sets: 3, reps: 12)
• Leg Extension (sets: 3, reps: 12, 10, 10)
• Seated Calf Raise (sets: 3, reps: 15-20)
• Standing Calf Raise with Machine (sets: 3, reps: 15-20)
• Decline Sit Ups (sets: 3, reps: 12-15)
• Plank (sets: 3, reps: 20 sec)
• Hanging Leg Raise (sets: 3, reps: 12-15)

Day 3 (Biceps and Back)

• Hammer Curl (sets: 3, reps: 12)
• Barbell Curl (sets: 3, reps: 12, 10, 8)
• Hyperextension (sets: 3, reps: 12-15)
• Underhand Barbell Row (sets: 3, reps: 12, 10, 8)
• Weighted Pull Up (sets: 3, reps: 12, 10, 8)
• Lat Pull Down (sets: 4, reps: 12, 12, 10, 10)
• T-Bar Row (sets: 4, reps: 12, 10, 8, 8)

Day 4 (Rest)

Day 5 (Chest, Shoulder, and Triceps)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Seated Dumbbell Press (sets: 4, reps: 12, 10, 8, 8)
• Bent-Over Reverse Fly (sets: 3, reps: 12)
• Bench Press with Dumbbells (sets: 4, reps: 12, 10, 8, 8)
• Close-Grip Push Up (sets: 3, reps: 12-15)
• Push Up (sets: 3, reps: 12-15)
• Rope Pressdown (sets: 3, reps: 12, 10, 8)

Day 6 (Posterior)

• Warm Up with SMR stretch, jump rope (5-10 mins), or 1-mile jog
• Deadlift (sets: 4, reps: 12, 10, 8, 8)
• Close-Grip Lat Pulldown (sets: 3, reps: 12, 10, 8)
• Barbell Hip Thrust (sets: 3, reps: 12, 10, 8)
• Dumbbell Curl (sets: 3, reps: 12)
• Dumbbell Stiff Leg Deadlift (sets: 3, reps: 12, 10, 8)
• Seated Calf Raise (sets: 3, reps: 15-20)
• Standing Machine Calf Raise (sets: 3, reps: 15-20)

Day 7 (Rest)

Michael B. Jordan Creed 2 Workout

Boxing Workouts

Since Jordan knew how to punch and box already, Calliet focused on keeping Adonis Creed lean and strong. Here is the training regimen that Adonis followed to transform his body and look better in Creed 2.

• Heavy Bag Training
• Mitt Session
• Fight Choreography
• Bodyweight Plyometric
• Light Weightlifting

Post-Boxing Training Circuit

The following circuit is repeated four times.

• Jump Rope for 3 minutes
• Kettlebell Swing (reps: 8)
• Dumbbell Goblet Squat (reps: 8)
• Push Ups (reps: 15)
• Sit Ups (reps: 20)

Michael B. Jordan Diet

The Fantastic Four star told in a recent interview that he wanted to raise the bar and evolve on his look that he gave on Creed. He followed a healthy diet plan and included plenty of lean protein which helped in building muscle. Here is a sample diet program similar to the one Jordan followed for Black Panther and Creed series.

• Meal 1: Oats, rice, a whole egg, six egg whites
• Meal 2: Steel cut oats, protein shake
• Meal 3: 8 oz. chicken, ground turkey, rice, sweet potato, a cup of green veggie
• Meal 4: 8 oz. fish, ground turkey, or chicken, rice, sweet potato
• Meal 5: Steel cut oats, protein shake
• Meal 6: 8 oz. chicken, ground turkey, one cup green vegetables, one tsp coconut, olive, or macadamia nut oil

Video: Michael B. Jordan Training and Boxing in Creed 2

The post Michael B. Jordan Workout Routine, Diet Plan, Body Measurements appeared first on Born to Workout.

Gigi Hadid Body Measurements

Height: 5‘10 ½“; Weight: 119 lbs

Bust: 34”; Waist: 23”; Hip: 35”

Gigi Hadid Workout Routine

The Vogue cover model has revealed in a recent interview that she likes to switch up her workout routines with personal trainer Rob Piela, the owner of Gotham Gym in New York City. When Gigi is home, she spends several hours training in the gym with Piela. However, when she is traveling Piela keeps in touch with Hadid and motivates her via FaceTime.

Hadid loves boxing, so she does it a lot when she is working out with Piela in the gym. Sometimes she swaps it for other forms of cardio activity like running or jump rope, which helps keep her heart rate up throughout the training session. She combines cardio exercises with different leg-focused strength training moves.

Gigi Hadid Workout

Strength Training (Lower Body Exercises)

• Bodyweight Squats (sets: 1-2, reps: 20)
• Donkey Kicks (sets: 1-2, reps: 12 per side)
• Plie Squats (reps: 12 per side)
• Lateral Squat Walks with Resistance Band (reps: 12 per side)

Equipment-Free Training (when Hadid is traveling)

Warm Up

• Jumping Jacks (sets: 2, reps: 25)
• High Knees (sets: 2, reps: 25)
• Bodyweight Squats (sets: 2, reps: 10)
• Alternating Forward Lunges (sets: 2, reps: 20)

Workout

The following exercises are performed without any rest between sets.

• Push Ups (sets: 2, reps: 10)
• Tricep Dips (sets: 2, reps: 10)
• Sit Ups (sets: 2, reps: 10)
• Wall Sits (sets: 2, rep time: 30 sec)
• Squat Jumps (sets: 2, reps: 15)
• Single Leg Calf Raises (sets: 2, reps: 15)

Cardio and Core

• Mountain Climbers (sets: 1, rep time: 30 sec)
• Burpees (sets: 1, rep time: 30 sec)
• Plank (sets: 1, rep time: 30 sec)
• V Ups (sets: 1, rep time: 30 sec)

Core-Focused Training

The following moves are performed with alternative sets of boxing.

• Boxing (rep time: 10 min)
• Crunches (sets: 3, reps: 40 per set)
• Boxing (rep time: 10 min)
• Bicycle Crunch (sets: 3, reps: 40 per set)
• Boxing (rep time: 10 min)
• Plank Pose (pause for 60 sec)
• Leg Raises (sets: 4, reps: 25 per set)

Gigi Hadid Weight Loss Diet Plan

The balance between her diet and training truly inspires those who wish to have a beautifully toned body. Like many supermodels, Gigi Hadid incorporates plenty of lean protein and a minimum amount of carbs into her diet. Her motto is to eat clean and occasionally have a burger to stay fit and sane. Here’s a look into her regular diet chart:

• Breakfast: Scrambled eggs, toast, some beans, and coffee
• Lunch: Arugula salad with parmesan and rocket cheese
• Snacks: Carrots, fruits, hummus, salami, or chips
• Dinner: Home-cooked food, fish especially sushi when she dines out

She believes that fasting is not a viable option to stay fit and healthy. Hadid also drinks smoothies for losing any excess weight.

Video: Gigi Hadid’s Boxing Workout

The post Gigi Hadid Workout Routine, Diet Plan, Body Measurements appeared first on Born to Workout.

Jennifer Lopez Body Measurements

Height: 5‘4 ½“ ; Weight: 130-138 lbs

Bust: 34”; Waist: 26”; Hip: 37”

Jennifer Lopez Workout Routine

In a recent interview, JLO admitted that working out and getting her heart rate pumping is something that makes her very happy. For her, exercise is a daily priority and taking the time to dance is key to her happiness. Lopez never skimps on her daily training session and likes to work out in the morning because she finds it harder to sweat out in the gym later in the day.

Jennifer Lopez likes to mix and match with her workouts. When she is in New York, she trains with David Kirsch, and in LA, she works out with Tracy Anderson. Her personal trainers have different approaches, and they both provide her the balance she needs. Exercising with Anderson is slightly more relaxing, and she incorporates weight training with moves that target the thighs, core, and butt. In comparison, her training session with Kirsch is slightly more intense consisting of circuit training, kickboxing, burpees, lunges, and ab workouts.

Jennifer Lopez Workout

Here is a sample upper body routine similar to the one that Lopez follows.

Upper Body (Chest, Arm, Shoulders)

• Warm up with some stretch and Stairmaster (reps: 10-20 min)
• Seated Press (sets: 3, reps: 10-12)
• Spider-Man Push Ups (sets: 3, reps: 10-12)
• Kettlebell Swings (sets: 3, reps: 10-12)
• Incline Machine Press (sets: 3, reps: 10-12)
• Tricep Kickbacks (sets: 3, reps: 10-12)
• Bent Over Dumbbell Rows (sets: 3, reps: 10-12 on each arm)
• Battle Ropes (sets: 3, reps: 30 seconds)

Lower Body (Abs, Legs, Butt)

• Warm up with some stretch and Stairmaster (reps: 10-20 min)
• Back Squats (sets: 4, reps: 10-12)
• Hamstring Curls (sets: 3, reps: 10-12)
• Straight Leg Kettlebell Deadlift (sets: 3, reps: 10-12)
• Weighted Glute Bridges (sets: 3, reps: 10-12)
• Leg Press (sets: 3, reps: 10-12)
• Weighted Step Ups (sets: 3, reps: 10-12)
• Farmers Carry (sets: 3, distance: 50 ft.)

The following routine is devised by Tracy Anderson, with the first set focusing on the same side and the second working the other side.

• Wide Straddle and Plank (reps: 20 on the same side)
• Balancing Leg Extension  (sets: 20 on alternating legs)
• Lunge and Bridge (reps: 25 on the same side)
• Leg Extension along with Knee Lift in Bridge (reps: 25 on the same side)
• Sit-to-Split-Hover (reps: 20 on the same leg)

The David Kirsch Method of training, in which each move is performed for 20 reps, is given below.

• Wide Stance Squat
• Plank on Medicine Ball (30 seconds)
• Reverse Lunges
• Lateral Lunge (10 reps per side)
• Side Planks
• Shoulder Tap
• Overhead Slams using Medicine Ball
• Torso Rotation using Resistance Band
• Squat Row
• Biceps Curl using Resistance Band
• Resistance Band Tricep Extension
• Medicine Ball Sit Up
• Russian Twists
• Weighted Jackknives
• Pike Up Planks
• Push Ups using Glider

Jennifer Lopez Diet Plan

Lopez follows a strict, nutrient-rich, balanced diet program, cutting out refined and processed foods. She stays clear of junk foods, as well as caffeine and alcohol. She keeps herself well hydrate, and her diet comprises lean proteins, non-starchy veggies, complex carbs, and some healthy fats. Her regular diet is similar to the one shared below:

• Breakfast: Low carb quiche biscuits, bacon, chives, sliced tomatoes or avocado
• Morning Snack: Celery sticks and nut butter
• Lunch: Zucchini, broccoli, and capsicum salad with vinaigrette, salmon
• Evening Snack: Sliced turkey rolls, bell pepper sticks dipped in salsa, hot sauce or mustard
• Dinner: Quinoa, brown rice, beans, pork or chicken in Puerto Rican style

When she goes out to eat, she makes healthy food choices that fit her lifestyle. She would have salad along with some fish and veggies.

Video: Jennifer Lopez Butt Workout

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