Theron’s Workout: De Santis’ workout for Theron is ballet-based and works every muscle group. Use dumbbells 5 lbs. and under to avoid getting bulky. Complete a minimum of 35 minutes of cardio in addition to these moves (Theron loves the Arc Trainer).
You’ll Need: 3 and 5 lb. dumbbells, exercise mat, bench, 18 lb. exercise ball, tricep pushdown machine.
Pliés in Second Position:
Begin with your legs and arms in second position, and lower your body as you do for a grand plié in first position. As you do, be especially careful to keep your upper body aligned, without sticking out your rear end. At the bottom of the motion, make sure that your hips never go lower than your knees.
Complete 1 set of 35-50 plies.
Seated Bicep Curls:
Sit with your back against a backrest so that your head, shoulders and butt make contact with the bench and your feet firmly on the floor. Grasp a dumbbell in each hand with thumbs wrapped around the handles and put your arms at your sides. Pull the shoulder blades down and back.
Exhale and slowly bend your elbows bringing the dumbbells toward your shoulders. Do not allow your back to arch or your elbows to move forward. Keep the wrists in line with your forearms (neutral). Do not allow the wrists to bend throughout the exercise. Your head, shoulders and butt should stay in contact with the bench. Keep your feet firmly on the floor. Do not allow your shoulders to shrug.
Inhale and straighten your elbows and lower the dumbbells back to your start position in a slow and controlled manner.
Complete 1 set of 60 reps with 5 lb. dumbbells.
Grab your dumbbells and stand with a straight torso and the dumbbells by your side at arm’s length with the palms of the hand facing you. This will be your starting position. While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend in the elbow and the hands slightly tilted forward. Continue to go up until your arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top. Lower the dumbbells back down slowly to the starting position as you inhale and repeat.
Complete 1 set of 35 reps with 3 lb. dumbbells.