You are here

Celeb Trainer Lacey Stone Will Help You Sculpt a Rock-Hard Body

ICYMI, Shape hosts an epic fitness event in Los Angeles every June, complete with workouts from some of our favorite kickass trainers. (Get more info about the event: Shape Body Shop.) Here, we bring you a live workout from one of the day's sweat sessions with celeb trainer Lacey Stone, who recently appeared on the Revenge Body with Khloé Kardashian reality weight-loss show. In 45 minutes, she'll lead you through an athletic-inspired, total-body conditioning class with speed, plyometric moves, and strengthening moves.

The best part? Since this was streamed live on the Shape Facebook page, you get all the get-amped perks of being in a real-life workout class—but can take this workout with you anywhere you go. What are you waiting for? Get sweating. (Love what you see? Next, try this other 20-minute Revenge Body workout video from Lacey Stone.)

Warm-up: Warm up with about 30 seconds each of knee pulls, slow butt kicks, lateral lunges, runner's lunges, and lunges with open chest rotations.

How it works: Follow along with Lacey in the video to do the workout in real time, or go step-by-step through the moves below. Do each round twice before moving on to the next set of moves.

Round 1

1. Alternating Squats

A. Stand with feet together and arms by sides.
B. Step out to the right side and lower into a squat, hands clasped in front of chest.
C. Step back in with the right foot and stand to return to starting position. Repeat on the other side. Continue alternating. To make it more advanced, add a hop in between. Repeat for 1 minute.

2. Band In and Outs

A. Stand with feet hip-width apart and a resistance band looped under the arch of each foot. Cross band in front of knees and hold one handle in each hand at chest level, elbows up. Bend knees in a soft squat to start.
B. Tap right foot out, then back in to starting position. Repeat for 30 seconds. Switch sides; repeat.
C. Widen stance so feet are wider than hip-width apart. Leading with the weaker leg, step one foot out, then the other foot out. Step the weaker foot in, then the other foot in. Repeat for 30 seconds.

3. Hoppies

A. Stand with feet together. Hop side to side on the balls of feet. Repeat for 30 seconds.
B. Return to starting position and hop forward a few inches, swinging arms forward and sticking the landing. Immediately hop back to starting position. Repeat for 30 seconds.
C. Return to starting position and hop side to side as fast as possible. Repeat for 10 seconds.

Repeat exercises 1 through 3.

Push-Ups

A. Start in a high plank position.
B. Lower chest until triceps are parallel to the ground.
C. Press chest away from floor to return to starting position.

Do AMRAP for 45 seconds, keeping track of how many reps you complete.

Round 2

4. Alternating Biceps Curl and Upright Row

A. Stand with feet hip-width apart, a resistance band threaded under the arch of each foot and a handle in each hand in front of hips with palms facing forward.
B. Curl the right hand up to shoulder, palm facing shoulder. Slowly lower back to starting position. Repeat on the other side. Continue alternating for 1 minute.
C. Return to starting position, then flip palms to face thighs. Row right hand up to shoulder level, driving elbow up and out to the side. Slowly return to starting position. Repeat on the other side. Continue alternating for 1 minute.

5. In and Outs

A. Stand with feet slightly wider than hip-width apart, knees bent in a ready stance.
B. Step the right foot forward, then the left forward. Step the right foot back, then the left foot back to return to starting position. Start slow, then increase the speed. Repeat for 45 seconds.
C. Switch sides so you lead with the other foot. Repeat for 45 seconds.

6. Twist Plank Taps to Upward Dog and Foot Fire

A. Start in a high plank position with feet slightly wider than hip-width apart.
B. Tap right arm to left shoulder, twisting torso open to the right. Return to starting position, then repeat on the other side. Continue alternating for 20 seconds.
C. Stretch in upward dog for 10 seconds, then hop up to standing, feet wider than hip-width apart and knees bent, shuffling feet as fast as possible in place. Repeat for 10 seconds.
D. Repeat the three moves one more time.

Repeat exercises 4 through 6.

Push-Ups

A. Start in a high plank position.
B. Lower chest until triceps are parallel to the ground.
C. Press chest away from floor to return to starting position.

Do AMRAP for 45 seconds, trying to beat the number of reps in the last push-up round.

Round 3

7. Single-Leg Lunge Front and Back Taps

A. Start in a high lunge position with left foot in front and both knees slightly bent.
B. Hop the front foot out to the left a few inches, then back in to starting position. Repeat for 30 seconds.
C. Hop back foot to the left a few inches, then back in to starting position. Repeat for 30 seconds. Switch sides and repeat.

8. Single-Arm Triceps and Shoulder Press

A. Stand with feet hip-width apart, a resistance band threaded under the arch of each foot so that the left handle is close to the right foot. Hold the other handle in the right hand behind head, elbow pointing toward the ceiling and palm facing up to start.
B. Squeeze triceps to extend the arm straight into the air, then slowly lower down to starting position, keeping arm next to ear throughout movement. Repeat for 45 seconds.
C. Pull right resistance band handle around to the front of the body, elbow next to ribs and palm facing forward in front of shoulder.
D. Press right fist toward the ceiling, extending arm straight into the air. Slowly lower down. Repeat for 45 seconds. Switch sides, repeat.

9. Speed Skater

A. Stand with feet together.
B. Hop to the right, landing on the right foot, then bound to the left, landing on the left foot.
C. Continue hopping back and forth for 1 minute.

Repeat exercises 7 through 9. Rest for 30 seconds.

Finisher: Repeat exercises 1 through 9, performing each move for 30 seconds, without resting in between.

Comments

Add a comment