kelly-clarkson-329.jpg

The Secret to Kelly Clarkson’s Dramatic Slim-Down

Alt Text

Kelly Clarkson

Title Text

Kelly Clarkson

The Kelly Clarkson Weight-Loss Workout

You’ll Need: An exercise mat, boxing bag, boxing gloves, medicine ball, water bottle

How it Works: This sample Kelly Clarkson workout should be done as a super set, with little to no rest in between each move. With each exercise, push yourself to the limit and do as many as you can. Remember to always use good form. When the form is lost, you know you have done enough.

1. Ball Pushup Hand to Hand:

Take a plank, or pushup, position on the floor. Roll a medicine ball underneath one hand with the other hand resting on the floor. Lower down into a pushup until you can feel tension in both sides of your chest. Make sure to not tilt your shoulders. You must engage your core to keep from drooping through your center.

From the bottom of your pushup, press back up to the starting position. Hold for one full second at the top, then switch the ball to the other hand and go down again. Repeat.

Complete as many as you can, but no less than 25.

2. Mountain Climbers

Come to a hands and knees position on the floor with your toes pointed toward the floor. Your hands should be slightly ahead of your shoulders. Bring your left foot forward and place it on the floor under your chest. Your knee and hip are bent and your thigh is in toward your chest. Lift your right knee off the ground, making your right leg straight and strong.

Keeping your hands firmly on the ground, jump to switch leg positions. Both feet leave the ground as you drive your right knee forward and reach your left leg back. Now your left leg is fully extended behind you and your right knee and hip are bent with your right foot on the floor.

Complete as many as you can, but no less than 50.

3. Crazy 8 Lunges

Stand with feet about shoulder-width apart. Hold a medicine ball in front of you with elbows bent about 90 degrees. Step forward with your left foot into a lunge position. From your torso, twist your upper body to the left. Then, reach across your left side with your arms out-stretched as if you’re tracing an “8” in the air. Step forward with the opposite foot while you’re twisting to the other side.

Complete 25 reps.

4. Jump Squats

Stand up straight and bend your knees slightly, but make sure that your back stays straight. Lower into a squat, keeping your hips back, back straight, and your head facing forward. Immediately jump upwards. Reach upward as high as you can with your hands as your feet leave the floor. Land in the same position you started in. Swing your arms back and immediately repeat the second step.

Complete as many as you can, but no less than 25.

5. Boxing Cardio Burst

Put on your boxing gloves and do a series of hooks into a punching bag, alternating each arm back and forth. For the more advanced, alternate with double or triple hooks on each side. If you don’t have gloves or a bag, just do the movements as if you did.

Box as fast as you can for 3 minutes.

6. Squats with Jumping Jacks

Start in jumping jack position with arms straight above your head and legs together. Jump out into a squat position while simultaneously bringing your arms straight down to your sides. Your forearms will hit your legs. Make sure your weight is in your heels and your knees do not go over your toes. Then jump back up into the starting position. Remember to keep your naval pulled into your spine.

Complete 25 reps.

7. Erase the Board

Get is sit-up position holding a medicine ball in both hands. Make sure you find your center of balance and then raise your feet off the floor
so that you are balancing on your buttocks. Hold the medicine ball out in front of you with straight arms. Twist the torso to the left and then to the right, reaching and planting the medicine ball on the floor each side.

Complete as many as you can without breaking form.

8. Boxing Cardio Burst

Box for three more minutes, then rest and go back to the beginning of the workout to complete a total of 3 to 5 sets.

For more info on Nora James, check out her website and connect with her on Twitter. You can also reach her via email at norabox1@aol.com.

Comments
comments powered by Disqus