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Kelly Rowland Workout: Steal Her Abs and Arms!

Go ahead, take one more inspiring look at Kelly Rowland's flat belly, cut arms, and sculpted shoulders. Now go get them yourself with this plan created by her longtime trainer, Jeanette Jenkins. The arms and stomach exercises—from the duo's new DVD, Sexy Abs Cardio Sculpt—challenge your entire body but pay extra attention to the upper half. Do Rowland's workout three times a week, and soon all eyes will be on your awesome abs and arms.

How it works: Do 1 set of each move; repeat the entire circuit twice more. Perform jumping jacks for 30 seconds between exercises to up the burn.

Total Time: up to 15 minutes

You will need: Free weights

1. Plié Press

A.

Stand with feet wide, toes turned out. Hold a weight in each hand in front of you, palms facing away from you. Bend your knees.

B.

Rise up as you curl the weights to your shoulders; rotate to the right as you turn your palms away from you and press the weights overhead. Return to starting position. Repeat, twisting to the left, to complete 1 rep.

Sets:

3

Reps:

6

2. Back Attack

A.

Stand with your right leg extended behind you, toes on the floor. Hold a weight in each hand and extend your arms at a 45-degree angle from your shoulders, left arm over right and palms facing each other.

B.

Lift your right leg as you raise your left arm overhead and bring your right arm out to your side. Return to starting position and repeat. Repeat on opposite side to complete 1 set.

Sets:

3

Reps:

10

3. Tri-Core Toner

A.

Get in plank position with feet hip-width apart and your shoulders over your wrists. Move your right hand about a foot in front of you.

B.

Bring your left hand beside it.

C.

Walk your hands back to starting position. Do half the number of reps. Now keep your arms in starting position and bend your elbows straight back; push up to starting position. Complete the last half of reps.

Sets:

3

Reps:

20

4. Starfish Toe Touch

A.

Lie faceup with your arms and legs extended. Separate your arms slightly wider than your shoulders and your legs wider than your hips. Crunch up, lifting your shoulders as you raise your legs 45 degrees off the floor.

B.

Put your right hand behind your head and lift your right leg as you reach your left arm toward it. Return to starting position; repeat on the opposite side to complete 1 rep. (Keep shoulders and legs raised the entire time.)

Sets:

3

Reps:

6

5. Decline Twist

A.

Sit up tall with your knees bent and your feet on the floor. Extend your arms at shoulder height in front of you, palms facing the floor.

B.

Hinge back from your hips as you rotate your shoulders to the right and reach your right arm behind you. Return to starting position and repeat in opposite direction to complete 1 rep.

Sets:

3

Reps:

10