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Ringer Star Sarah Michelle Gellar's Total Body Workout


Sarah Michelle Gellar is one feisty, fearless female! The kick-butt TV veteran currently stars in The CW’s newest hit show Ringer, but she’s been wowing us for over a decade with her strong acting skills and buff body to match.

What’s the actress’ secret to keeping camera-ready all the time? In addition to chasing her adorable toddler around (two-year-old Charlotte Grace with husband Freddie Prinze, Jr.), some of her stay-fit secrets include exercising outdoors, Pilates, eating healthy and juicing.

Gellar has also worked with celebrity trainer Phong Tran of Joe’s Gym. Tran, whose expertise is dynamic functional training, worked with the athletic actress three times a week for two years, focusing mainly on Plyometrics.

“Sarah’s body type was perfect, but she just needed to be stronger because she does a lot of her own stunts,” Tran says. “Everything we did had to center around a very strong core, and her abs and back always had to be engaged.”

It’s not surprising Gellar was just as dedicated to Tran’s fitness routine as her acting roles.

“She was always very present in her workouts, always willing to try new moves and give it her best,” Tran says. “She was the perfect client!”

While we may not all be TV stars, we can still look and feel like one! The talented trainer gave us the scoop on how we can get buff arms, lean legs, and a super sexy midsection — just like Gellar. Read on for more!

You’ll Need: Cable rack; floor mat; dumbbells; high pulley with a straight, cambered or V bar; box step.

How it Works: Tran’s total-body workout he created for Gellar focuses on plyometrics to work the core, biceps, triceps, quads, glutes, shoulders, abs, obliques, back, thighs, legs, hamstrings and butt.  It consists of seven movements done in a circuit for 60 minutes with no rest. 

Begin with a light stretch and then warm-up for 5-15 minutes on a treadmill or elliptical – whatever gets your whole body moving!

STEP 1: Squatting Cable Row

How to do it: Stand facing the cable rack. Grab both stirrups and squat down with your arms straight out in front of you. Now you'll want to stand up and, as you stand, pull the cable to your ribs. Do this in one fluid motion so that once you're standing straight up, the stirrups are right against your ribs. Then squat back down and let your arms go straight as you drop down. That’s 1 rep. Complete 10-15 reps.

Muscles this move works:  Legs, butt, back, biceps and shoulders.

STEP 2: Push-ups with Side Twist

How to do it: Start in the push-up position. Do a standard push-up, twist your torso to the right and swing your right arm up towards to ceiling, so you are now facing completely to the side. Twist back and lower your body to the ground. Now perform a push-up and twist to the left and raise your left arm. Complete 10 reps on each side.

Muscles this move works: Core, chest, triceps, biceps, shoulders, abs and back.

STEP 3: Full Sit-ups with Twist

How to do it: Lie with your back flat against the floor, bend your knees and place both feet on floor. Place hands behind ears, gently supporting your head, but not holding or lifting your head up.  Push your lower spine flat against the floor. Slowly lift your shoulders off the floor, using the strength of your abdominal muscles. As you lift, imagine you are squeezing your belly button into your spine. Then twist to the left by angling right shoulder and right elbow towards left knee. Squeeze the left oblique muscles in your waist and side as you twist. Repeat again on the opposite side. Complete 10-20 reps.

Muscles this move works: Core, abs and obliques.

STEP 4: Dumbbell Reverse Lunge and Curl

How to do it: Grab a pair of dumbbells and hold them at your sides. Step back about 3 feet with your right leg, simultaneously curling the dumbbells toward your shoulders as you lower your hips until your left knee is bent 90 degrees and your right knee is a few inches from the floor. Push back up and lower the dumbbells. Repeat, stepping back with your left leg. That's 1 rep. Complete 10-15 reps on each leg.

Muscles this move works:  Core, biceps, quads and glutes.

STEP 5: Tricep Pushdowns

How to do it: Stand facing a high pulley with a straight, cambered or V bar. Grip the bar with a palms-down, less than shoulder width grip. Start with the bar at about chin level and your upper arms angled slightly up. Begin the movement by bringing your elbows down in line with your body. When your elbows are pointing down, continue the movement by pushing down and around in a wide arc.

Keep your elbows pinned tightly in to your sides and your wrists straight. Do not let your wrists bend back. Squeeze hard. Let the bar up. Let up your upper arms angle up again until the bar is at chin level. That is 1 rep. Complete 10-20 reps.

Muscles this move works: Core and triceps.

STEP 6: Box Step Ups

How to do it: Set up a box that is approximately knee high and grab a pair of dumbbells.  Stand directly in front of the box. With one leg, step onto the box, push off of your heel and lift yourself up. When you reach the top, flex your glutes and hamstrings as hard as possible for at least one second, and then lower the leg slowly. That is 1 rep. Complete 25-30 reps on each leg.

Muscles this move works:  Glutes, thighs and hamstrings.

STEP 7: Lat Pulldown with Squat

How to do it:  Stand in squatting position, with arms held overhead at full extension, grasping a bar connected to the weight stack. Pull your elbows down and back, lowering the bar to the neck, then return to the initial position. This is 1 rep. Complete 10-20 reps.

Muscles this move works:  Core, lats, biceps, rear delts, legs, quads, glutes and butt.

For more info, check out Tran’s website, My Fitness Pros, as well as his inspirational charity work giving back to veterans by providing them complimentary fitness programs and life coaching.

About Kristen Aldridge

Kristen Aldridge lends her pop culture expertise to Yahoo! as host of "omg! NOW." Receiving millions of hits per day, the hugely popular daily entertainment news program is one of the most-watched on the web. As a seasoned entertainment journalist, pop culture expert, fashion addict and lover of all things creative, she is founder of and recently launched her own celeb-inspired fashion line and smartphone app. Connect with Kristen to talk all things celebrity via Twitter and Facebook, or visit her official website.