Taylor Swift's 20 Minute Full Body Workout

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2024-01-13 00:26

Simone de la Rue creates workouts for Hollywood celebrities and pop stars like Taylor Swift and Reese Witherspoon. To complete this set of exercises, you only need 20 minutes, a mat, water and a towel. Are you ready for a mix of explosive cardio and Pilates that won't leave any muscle in your body unattended?

The main part of the workout

Exercise number 1. Explosive jumping in the lunge

When performing lunges, make sure that the knee is above the ankle and does not come out forward. Try to jump high and engage your quadriceps, glutes, and abs. While jumping legs, try hitting your ankles together. If for some reason you find it difficult to jump high, perform a modified version of the exercise and just lift your legs slightly off the floor when changing positions.

Do 3 sets of 10 reps.

Exercise number 2. Push-ups + touching the palms of the shoulders and wrists

Stand in a plank, do push-ups (elbows to the sides), in the upper position, first touch your left shoulder with your right hand, then with your left hand on your right shoulder. Next comes the touch of the wrists: left to right, hands shoulder-width apart, right to left, hands shoulder-width apart. This is what one rep will look like.

During push-ups, try to keep the whole body in one line, the lower back is flat, the stomach is pulled in. Do not lift your pelvis or stretch your belly down.

If you find it difficult to push-ups from the rest to the socks, try a modified version - the push-up from the knees.

Do 2 sets of 10 reps.

Exercise number 3. Side plank with twists

Stand on the side plank on the right side, rest on a straightened arm, palm under the shoulder, supporting leg straightened. The left arm is extended up and forms a straight line with the right, the left leg is raised, the press is pulled in, the body is in a single line. Bend your left knee and left elbow, pulling them towards each other, and again return to the starting position - this will be one repetition.

Do 10 reps on one side, then 10 more on the other. An easy option is to focus not on a straightened leg, but on a bent leg.

Exercise number 4. Swing legs

Get on all fours, knees and arms straight, palms under your shoulders, hips perpendicular to the floor. Lower your body down onto your forearms and at the same time extend your right leg back and lift as high as possible. Then smoothly move to the support on straightened arms and bring the right knee to the right hand. This will be one repetition.

Do 20 reps per leg, then change sides.

Simplified version

Just bring the bent knee to the shoulder of the same name and return the straightened leg back.

Exercise # 5. Jump squats

Stand straight, feet shoulder-width apart, toes slightly turned to the sides. Do a standard squat and jump up. In the jump, try to bring your legs together and touch your ankles. Landing in the squat position should be soft.

Do 2 sets of 10 reps each. The easy option is standard squats.

Exercise number 6. Lateral leg abduction to the supine position

Lie on your right side, rest on your forearm (the elbow is located under the shoulder), the right leg is bent, the thigh is in a straight line with the body, the left leg is straightened. Raise your left leg, bring it forward so that it is perpendicular to the body, and pull the toe towards you. Then slowly bring your leg back and pull the toe away from you. This will be one repetition.

Do 18 reps per leg, then change sides. An easy option is to lie completely on the floor and rest your head on an outstretched arm.

Exercise number 7. Raising the body from a prone position

Lie on your stomach, stretch your arms forward. Tighten your buttocks and, without lifting your arms and upper body from the mat, slowly raise your straightened legs and return to the starting position just as slowly. Then slowly raise your arms and upper body, linger at the top for literally a few seconds and return to the starting position. This will be one repetition. When lifting the body, do not lift your head and do not pull it into the shoulders, the gaze is directed downward.

Do 5 reps.

Exercise number 8. "Boat"

Without changing position, raise your arms and legs at the same time. The arms are extended, the gaze is directed downward, the head is not lifted up or pulled into the shoulders, the buttocks are tense.

Do 5 reps.

Exercise number 9. "Swimmer"

Starting in the same position, raise your arms and legs and in the upper position begin to thresh with your arms and legs, as if you were swimming. The faster the change of arms and legs is done, the more difficult it is.

Do it for 20 seconds.

Stretching

After the main part of your workout, do a light stretch to relax your tired muscles.

Exercise number 1

Exercise number 2

Then do the same on the other side.

Exercise number 3