Movie Star Workouts
Biel maintains her toned, athletic figure with an active lifestyle and workouts with longtime trainer Jason Walsh. "I keep her within two weeks of being in shape for anything, but we don't obsess," says Walsh, who encourages her to do yoga and hiking between sessions. "Training should be part of your lifestyle, just something you do to maintain good health. That way it's easy to pick up the pace a little when you need to." In the months leading up to filming Biel did a range of circuit and football-like drills with Walsh three days per week. On set she prepared for a post-filming charity climb of Mount Kilimanjaro by hiking alongside celebrity trainer Ramona Braganza.
• Jog for 5-10 minutes to warm up.
• Standing up straight, hold a 6-10 pound medicine ball above your head.
• Without bending over, slam the ball into the ground with enough force for it to bounce back up (to do this, your arms will follow the motion of the ball until you release it). Reconnect with it at its peak height.
• Repeat 20-25 times, rest for one minute and repeat.
• Warm down with a short jog and light stretching.
"When I met Bobby, the first thing I said was, 'I have to wear a Lycra catsuit!'" Johansson says. "He was, like, 'Calm down-and walk on this treadmill.'" They worked out for 90 minutes, seven days a week and kept a strong focus on her nutrition. "She really hated working out, she'd done it for a past film and had a bad experience," he says. "It was a transition, but once it happened she loved working hard."
To keep energy and metabolism up, Strom recommends three meals and two to three snacks per day. For meals, reach for lean turkey, brown rice, steamed vegetables, and salad. Avoid dairy and complex carbs. Snacks can be a protein drink, non-fat greek yogurt, fresh fruit or almond butter.
Mix up your cardio with something new like kickboxing. Go for eight three-minute rounds resting 60-90 seconds in between.
Sculpt your body with three sets of stabilization exercises, resistance bands or bodyweight squats and lunges.
Finish with 15 minutes on the treadmill, every three minutes sprint 20 seconds and rest 40.
To spice up her regular elliptical, spinning or treadmill cardio, Ingber has Aniston do treadmill intervals or spin on the bike out of the saddle. She also keeps their daily Yoga fresh with new tunes like Thievery Corporation, Kings of Leon and Eve 6. "I love the album '1 GIANT LEAP'-I played it for her during yoga the other day and she flipped!"
Follow Ingber on on twitter for a daily dose of Yogalosophy.
Hold each pose for 30-60 seconds. Repeat each set two times.
Hold chair pose-reach arms straight above your head in a sitting position, thighs parallel to floor-and follow with 8 squats.
Hold crescent pose-in a lunge position, reach arms straight up and arch your back-and follow with 8 lunges on each side.
Hold temple pose-turn your feet and knees out in a squat position with thighs parallel to the floor-and follow with 8 plié squats.
Hold downward dog-start with hands and knees on the floor, then straighten both to raise the sit-bones towards the ceiling-and follow with 8 extended leg lifts.
Hold cat pose-start with hands and knees on the floor, then inhale with a flat back and round back on the exhale-and follow with 8 side leg lifts.
THE ROLE: Counter-intelligence agent Shana "Scarlett" O'Hara.
THE WORKOUT: Nichols worked with her longtime trainer Valerie Waters to get into fighting shape for 'GI Joe.' For the four months leading up to filming, Waters replaced Nichols's regular routine with three weekly full-body circuit workouts she calls, "Action Hero Babe." See below for details!
"Action Hero Babe" Circuit #1
• Warm up with some leg swings and squats.
• 12 step-ups on each leg to a high step.
• 6-8 chin-ups (okay to use assistance).
• 10 "star push-ups" (five on each arm): At the height of the push-up, rotate to one side and raise opposite arm so it's perpendicular to your body and return.
• 12 "Valslide pushaways": Start in a push-up position with Valslides (see below) under your hands, then separate hands as much as possible and return.
• Repeat three times, resting 1-2 minutes in between.
Valslide, $30; buy online now at valslide.com.
Valband, $5; buy online now at valslide.com.
Beaver and Heigl, who train exclusively with Kettlebells, added two extra training sessions per week to tone her up for 'The Ugly Truth.' "With Katherine's busy schedule, Kettlebell workouts are perfect because in 20-minute sessions you get a cardio, strength, and flexibility workout that would take hours at the gym," says Beaver. "Kettlebells are a very challenging, intense workout but as you can see in The Ugly Truth, the results make it worth it."
One-handed arm swings • In squat position, pick up the Kettlebell with an overhand grip.
• Explode to upright position with your arms extended, which sends the Kettlebell in an upward motion (keep shoulders loose, elbows locked).
• As Kettlebell begins downward swing, return to squat position.
• Continue with the swinging motion, following it like a pendulum for 10 reps.
• Repeat with other arm.
Russian Kettlebells, $42; buy online now at dragondoor.com
Kettlebell Basix DVD, $25; buy online now at misfitla.com.
THE ROLE: Aggressive executive Margaret Tate in 'The Proposal'
THE WORKOUT: "I do a lot of pilates, kick boxing, and weight training in L.A. and when I'm in Austin I run or ride a bike," says Bullock who splits her time between L.A. and her Texas Ranch. Bullock's L.A.-based trainer, Eden Paul, trained with Bullock 3-4 days a week to prepare her for 'The Proposal.' See below for her workout plan.
• Alternate three sets of 20 standing squats with three sets of push ups (as many as you can do in good form).
• Alternate three sets of 20 reverse lunges with three sets of 15 dumbbell dead lifts (Squat with dumbbells in each hand. Make sure your back is flat and knees don't reach past your toes).
• Alternate three sets of 15 side lunges (alternate sides) with three sets of 20 dumbbell bicep curls to shoulder press (with palms up curl dumbbells into your chest keeping your elbows close to your sides, press dumbbells up, bring your arms back down, reverse curl and repeat).
• Lie face up in a crunch position (legs in the air, spine flat on the ground) and scissor kick the legs for as many seconds as you can in good form. Rest and repeat three times.
Kaehler used the pool at Roberts' Malibu home for Duplicity workouts so she could spend more time with her three children. They did a mix of running, cross-country ski movements and arm exercises in deep water. "She needs to look good on-screen, but she also needs the strength and energy to run around after her kids offscreen," says Kaehler. "Swimming and water exercises are great ways to build up endurance and stay fit."
After a few easy laps to warm up, put on a flotation belt. Run at an easy pace for one minute, at a moderate pace for one and a half minutes, and then at a fast pace for one minute. Repeat five times.
Julia uses a flotation belt for the deep water running exercises: Hydro Tone Belt, Hydro-Tone Fitness Systems, $69; buy online now at CompletePT.com.
The already slender actress "didn't need to make any drastic changes," Hood says "She did a lot of her own action scenes so we focused on movement, strength and general stamina." Hood helped Akerman increase her endurance and strength with rowing, running, and weight lifting.
Get your whole body working with one of Hood's circuits: Pace off a distance of 25 feet. Perform 10 squats, then do a walking lunge for 25 feet. Follow up with nine push-ups and lunge back. Then do eight squats, lunge, and follow with seven push-ups. Continue until you reach one push-up.
4-7 pound D-ball, D-Ball, $47; bigfitness.com.
"To make the circuit more of a challenge you can carry a d-ball with you or overhead," says Hood.
Hudson's training is constantly changing to target the dynamics of all her muscles with different exercises. "If we run one day for 20 minutes, the next day is a 30 minute run with Pilates. Or if we do stairs one day for 30 minutes, the next day we do an hour and a half Pilates class and then a high pace 15-20 minute run," says Stuart. Pilates and yoga are Hudson's specialties (she has a dancing background), but Stuart keeps her challenged by consistently introducing new moves and being a stickler for perfect form. With a little extra toning and strengthening, the actress was in excellent shape when she started shooting the film. "Kate has an incredible body that keeps looking better and better over time," says Stuart.
Hold your arms in front of your body in a V-shape with two-pound weights in each hand. Do ten small circles in each direction. Focus on keeping your arms long and stretched out. Keep a little bend in your elbow to avoid joint pain. For a complete arm workout do more than one set. Continue to open your arms wider and repeat until you're at the edge of your peripheral vision then work your way back in. It should be a total of no more than 60 circles out and 60 circles in.
Two-pound hand weights, $15, amazon.com "Little two-pound hand weights are always great to have around the house, even one-pound weights if you travel," says Stuart.
With an already long and lean physique, Anne's goals were to tone and shape her arms, thighs and abs. "She was comfortable with the way she looked, but she knew she would be sharing the screen with Kate Hudson and wanted to dial it up," says Kirsch. She spent an hour to an hour and a half a day doing weight training (no machines) mixed with rowing hard on the rowing machine and running on the elliptical. The weight training was with heavier weight than she'd used before and included new balance exercises like one-legged dead lifts that challenged her strength and flexibility in both her leg and core muscles. "Anne loved the intensity we put into her workouts for this film-she's very competitive," Kirsch says. "Overall her confidence has improved. Her body is leaner, sexier and more toned."
With arms at your sides, take a dumbbell in each hand. Stand with legs hip-width apart and toes pointed forward. Bend knees while curling dumbbells into your chest keeping your elbows close to your sides. Once you reach the squat position (try to have your legs at a 90-degree angle) press dumbbells up, stopping just before arms are straight. Then bring your arms back down, reverse the bicep curl, and stand up. Repeat 20 to 30 times for a quick full-body workout.
Ultimate New York Body Plan DVD, $29.99, davidkirschwellness.com
Gym in a Bag, $78, davidkirschwellness.com.
"Anne travels everywhere with it and took it with her on the movie set," Kirsch says.
Aniston and her long-time yoga instructor Mandy Ingber even continued their yoga sessions on location in Miami while Aniston was filming. With call times at 5:30 a.m., Aniston and Ingber were up at 4 a.m. to get an hour of yoga in before her long days of shooting. Ingber's goal is to give Aniston the energy and confidence she needs to be in front of cameras; the killer body is a bonus. "She already has a great body and is in amazing shape," says Ingber. "Ultimately I just want her to feel strong and healthy from the inside out." Aniston regularly does 30 minutes of cardio, her yoga session and ends with five minutes of abs and floor stretches for a full-body workout. "Yoga is not the replacement for all of your exercise," says Ingber. "It's best when incorporated into the workout you're already doing."
Hold each pose for 30 seconds and repeat 2-3 times, making sure to breathe evenly and to maintain proper posture.
• Chair pose (thighs and glutes)
With your legs shoulder width apart, bend your knees with your weight on your heels and lower your body until your thighs are parallel with the floor.
• Boat pose (abdominals)
Sit up straight with your feet in front of you, legs bent. Lift your feet off the floor and extend your arms in front of you and hold.
• Plank (arms and core)
In a push up position (hands directly below shoulders, feet hip width apart), tighten your stomach muscles and flatten your back to make a straight line from your heels to the top of your head and hold.
Yoga mat, $89; yogamatic.com
Aniston's favorite yoga tunes: Prana by Shaman's Dream (their favorite track is 'Storm of Prayers'), $13; amazon.com.
Because Mendes follows Harley Pasternak 5-factor diet program year-round, she didn't have to change much in her daily routine to look phenomenal for the role. "This film was really about her being sexy and strong," says Pasternak. "She is lean and fit, but maintained her natural feminine curves." She had four to five workouts a week, each averaging 45 minutes. The workouts include five phases: cardio, upper strength, lower strength, abs and cardio. While she excels at ab work and hamstring exercises like dead lifts, her biggest challenge is upper strength, specifically the shoulder work.
Warm up on an elliptical for five minutes and then repeat this circuit four times. After the fourth round of the circuit end with a 15 minute inclined treadmill walk.
• 20 reverse back rows on an inclined bench: Lay on your stomach with dumbbells in each hand. With your arms bent at a 90 degree angle reach your elbows behind you and release.
• 20 dumbbell dead lifts: Squat with dumbbells in each hand. Make sure your back is flat and knees don't reach past your toes.
• 20 side bends and 100 jump rope skips.
Jump Rope, $7, amazon.com
"I really like a simple jump rope, they are so cheap and easy to travel with," says Pasternak.
?Being ready and available for whatever opportunities present themselves at any moment is vital in Hollywood,? Gunnar Peterson says. For this film, Cruz did a mixture of strength training, cardio intervals and stretching. Weight training sessions included machines, kettle balls, free weights and medicine balls. ?She has the motivation she needs to get by,? Peterson says. ?The motivator for women in Hollywood is always trying to be the best."
Repeat the following sequence 2-3 times.
• With a comfortable weight start with 12-15 dumbbell extensions overhead.
• Follow immediately with bench dips: Facing away from a bench with a straight body, put your hands on the bench behind you. Bend arms to a 90 degree angle and return.
• End with a set of 15-25 dumbbell kick-backs: Bend over at waist, keep bent arms tight at your sides, push straight and return.
Stability Ball, $47, amazon.com
Theraband Tubing, $15, amazon.com
Anderson recommends daily one-hour cardio workouts and an hour of toning six days a week. This may be easier for clients like Paltrow and her pal Madonna, who booked Anderson to help her get in shape for her Sticky & Sweet world tour, but Anderson says that anyone can see a dramatic change in her body if she does the right exercises. In addition to her grueling workout schedule, Paltrow also sticks to Anderson's recommended menu of fish, fruits, vegetables, and brown rice. "There are no portion sizes," Anderson says. Processed foods are a no-no and Anderson cautions her clients not to over-indulge on dairy products.
Start toning your arms like Paltrow with these arm workouts.
• Stand with feet shoulder-width apart, knees slightly bent, holding a 1-3 pound dumbbell in each hand, arms straight down at sides, palms facing back.
• Lift arms straight back about 2 feet behind you and return. Do 30 reps.
• Stand with feet slightly more than shoulder-width apart, holding a 1-3 pound dumbbell in each hand. Bring right elbow to hip by bending to the right from waist. Extend left arm overhead, keeping shoulders down and return. Do 50 reps and then switch sides and repeat.
Try it at home with one of Tracy Anderson's new Mat, Cardio Dance or Post-Pregnancy workout dvds, $30 per dvd; tracyandersonmethod.com
Starting about six weeks before filming, Faris worked with her trainer and pilates instructor, Nicole Stuart, six days a week, ran a minimum of three miles per day and maintained a very strict diet. ?You know how you read that all of these actresses eat nothing but chicken and steamed vegetables to stay so thin, well I had to do that,? Faris says. ?I would watch the other girls loading up on fries at craft services and be snacking away on a piece of celery.? Since filming wrapped, Faris has eased up on her diet and exercise routine. "I could never maintain that," she says. ?Nor would I want to!?
• Place a triad ball behind the small of your back, keeping your knees bent and feet flat. Place hands behind your head, looking down at your belly button, lift forward and release back down. Repeat 15-30 times.
Work your obliques (side abdominals) with a variation of the same exercise.
• Stay in the same position, hands behind head, lift and cross over to the left side, repeat 15 times and switch sides.
•Finish with a backbend over the ball to stretch your abs.
Purple triad ball, $20, amazon.com
"I love using the triad ball," says Stuart. "It really helps you pull into your core and you can do tons of exercises with it to tone your buttocks, arms, and shoulders."
Even though Bledel keeps a consistent routine of Piloxing (cardio infused Pilates/Boxing), she was ready to step it up to prepare for her role in this film. "We worked out more intensely with higher repetitions to increase the calorie burn," says Jensen. "We focused on her favorite target areas of butt and thighs." Boxing is the major part of Piloxing and Bledel loves to punch the bag. Her other favorite exercises are working out her abs on the Pilates reformer and posture exercises.
Pick up a Piloxing DVD or sign up for a series of classes. You should feel a difference in ten sessions and see them in twenty. "Piloxing is a high intensity cardio workout that burns anywhere from 400-800 calories in an hour class," says Jensen. "Depending on your goals, Piloxing is a great way to lose weight and improve your cardiovascular health as well as get stronger leaner muscles."
VPilates Butt and Thigh DVD, $22; at piloxing.com
"DVDs are a good option when you?re out of town. Alexis uses the VPilates butt and thigh resistance band DVD when she is on location for a film," says Jensen.