Tone up for tank top season with these moves from celeb trainer Teddy Bass
Cameron Diaz is one hot mama! All right, all right…so she may not be a mom in real life, but she does play one (and a pretty smokin’ one at that!) in her newest movie, What to Expect When You’re Expecting.
In the funny flick, the 39-year-old actress heats up the big screen by shakin’ her thang in a super-skimpy red sequined number—and all we can say is WOW! With a body that slammin’, she plays the role of a celebrity weight-loss guru and personal trainer perfectly.
Her character becomes pregnant (and sports the cutest baby bump ever!) later in the film, but it’s impossible not to notice her signature ultra-sculpted shoulders and buff biceps to match.
So just how does the charismatic star get those amazing arms? We spoke with her long-time personal trainer (and incredible inspiration himself), Teddy Bass, to steal some of his secrets to a Diaz-worthy bod.
“I’ve had the pleasure of working with Cameron for over a decade. She’s obviously genetically gifted, but she’s also incredibly dedicated to fitness and a healthy lifestyle,” Bass says.
The dynamic duo concentrate on strength training with a mixture of plyometrics for a cardio burst, including heart-pounding moves like plank pushups, triceps dips, and bicep curls, alternating with sprints on the treadmill.
“It’s important to remember that if you want to gain strength and muscle, don’t do as much cardio. If you want to lose weight, alternate more cardio in between your strength training,” Bass says.
But most importantly, the powerhouse trainer stresses that you should focus on exercising to feel better, not to look better. “There are so many positive things with exercise! Combining exercise with proper food will release those endorphins, and every aspect of your life will be de-stressed—and so much better!”
He adds, “While it’s wonderful to use people like Cameron as inspiration, only use them to motivate you, instead of comparison. Don’t beat yourself up trying to look a certain way. Make that connection between your body and mind first so you can be the best you.”
We’re definitely feeling inspired, so let’s get moving! We were thrilled when Bass shared a sample of Diaz’s awesome arms workout with. Check it out on the next page!
Cameron Diaz’s Awesome Arms Workout
You’ll Need: Exercise mat, bench, 5-8 lb. dumbbells
How it Works: Bass’ arm workout combines intense strength training moves to work the biceps, triceps, shoulders, and more. Complete 12 to 15 reps of each move, max. If you can do more, you should add more weight.
1: Triceps Dips
Position your hands shoulder-width apart on a secured bench or stable chair. Move your rear in front of the bench with your legs bent and feet placed about hip-width apart on the floor. Straighten out your arms and keep a little bend in your elbows.
Slowly bend at your elbows and lower your upper body down towards the floor until your arms are at about a 90-degree angle. Be sure to keep your back close to the bench. Once you reach the bottom of the movement, slowly press off with your hands, and push yourself straight back up to the starting position. Repeat.
2: Dumbbell Kickbacks
Grab a dumbbell with your right hand and position your left knee and hand onto a flat bench. Keep your arm tucked into your side at a 90- degree angle. Slowly extend your arm out and keep your elbow in. At full extension of the movement, make sure to keep a little bend in your arm and all the tension on your tricep muscle. Slowly lower the dumbbell back to the starting position. Repeat.
3: Biceps Curls
Stand with feet about hip-width apart, abs engaged as you hold dumbbells in front of your thighs. Squeeze the biceps and bend your arms, curling the weights up towards your shoulders. Keep your elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat.
4: Rotating Biceps Curls
Sit toward the front of bench with your feet flat on the floor about hip-width apart. Hold one dumbbell in each hand so that your elbows and upper arms are snug against the sides of your body. Your forearms should be extended straight down at your sides with your palms facing in towards your thighs. Exhale and raise the dumbbell in one hand towards your shoulder by bringing your forearm up.
Rotate your forearm in a smooth motion as you lift the dumbbell so that your thumb turns toward to the outside of your body. Your palm should be directly in front of your shoulder in the lifted position. Pause with the dumbbell in front of your shoulder, but not touching it for the count of one. Inhale and slowly lower the dumbbell by rotating your forearm so that your palm faces your thigh in the starting position. Repeat.
5: Hammer Curls
Stand with feet about hip-width apart, abs engaged as you hold medium-heavy dumbbells in front of the thighs. Turn the hands so that the palms face each other and squeeze the biceps to curl the weights towards the shoulders. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom. Repeat.
6: Lateral-to-Front Dumbbell Raise
Stand with feet hip-width apart, holding dumbbells at sides. Keeping elbows slightly bent, raise arms out to sides to shoulder level. Keeping arms raised, bring weights in front of body, arms extended. Follow the same path to return arms back to sides, then lower to start position. Repeat.
7: Reverse Fly
Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Bend forward at the hips and let your arms hang straight down from your shoulders, palms facing. Raise both arms out to the sides as you squeeze your shoulder blades together. Return to start. Repeat.
For more info on all things Bass, check out his official website, and learn how to get your own rock bottom body with his ultimate butt-sculpting program!