Want a body that ages backward like Madge? Try her explosive cardio moves and strengthening dumbbell exercises that really turn up the burn
If there's one thing we can say about Madonna, it's that the Queen of Pop seems to be aging backwards (dancing in hot pants for a living = the ultimate gym motivation). And as Madge preps for her fall tour—which kicks off August 29—you can bet she'll logging double time in the gym.
So we turned to her personal trainer and creative director the pop star's fitness brand Hard Candy Fitness, Craig Smith, for the kind of unapologetic sweat camp Madonna swears by. "This workout uses total-body exercises followed by explosive, high intensity cardio work efforts. You’ll tone and define your whole body while burning more calories," explains Smith. It's so simple and accessible, you could even do this routine on your tour bus. You know, if that's a thing for you...
Equipment: A pair of 3-5 lb dumbbells
How it works: Perform each exercise seamlessly for 60 seconds, for the required amount of reps and sets. Rest for 60 seconds. Repeat the circuit 2-3 times, resting for 60 seconds between each set. Because it’s compound exercises, total body. Super simple, super accessible.
Squat to Dumbbell Swing with Chest Fly
A Start in standing position with feet hip-width apart. Hold a pair of 3-5 pound dumbbells, palms facing each other. Keeping the chest lifted, drive hips back into a deep squat.
B While driving through the heels to return to stand, swing the weights up to shoulder height, arms extended straight in front of you. Palms are neutral, facing inwards to the body.
C Immediately open into a standing chest fly, driving the shoulder blades down the back, bending slightly through the elbows, and opening both arms out to the side. Pull the arms back in. That’s one rep. Do 15 reps.
Standing Tricep Pushdown with V-Lift to Full Extension
A Start in a standing position holding a dumbbell in each hand. Pull elbows in until they are bent at a 90-degree angle, resting right at the outer part of the waist.
B As you extend arms towards the floor so dumbbells reach towards thighs, lift the right knee up towards your waist.
C Kick right leg forward for a heel strike in front of you. As you pull leg back in, bring arms back to that 90-degree angle. That’s one rep. Do 10-15 reps on each side.
Dumbbell Plank with Alternating Knee Drive
A Holding weights, begin in a full plank position with hands shoulder-width apart, abs tight, and feet together. Drive one knee towards the chest, as if performing a slow mountain climber.
B Step back into the full plank position, then bring the other knee to the chest. Continue alternating for 10-20 reps on each side.
Jumping Jacks with Flying Jack
A Perform three basic jumping jacks.
B After the third jack, squat slightly then jump up, opening arms and legs mid-air into an "X" shape. Land in starting position, absorbing the landing with slightly bent knees. Perform as many reps as possible in one minute.
Side Lunge to Upright Row
A Start in a standing position, holding a pair of 3-5 pound dumbbells. Let arms hang in front of you, palms facing each other. Step right leg into a side lunge, weights on either side of knee.
B Keeping the chest lifted, drive through the heel, returning to an upright position. Pull the dumbbells up towards your chest, elbows pointing away from the body. When the dumbbells are at chest level, pause for 1-2 seconds, then lower the dumbbells back to the starting position. Perform as many reps as possible on one side in thirty seconds, then switch to the other side for thirty seconds.
Hip Hinge into Standing Rotation
A Start in standing position, holding dumbbells, hands in front of thighs, arms in extension. Hinge forward at the hips for a deadlift.
B When rising, extend arms straight in front of the body. Lift arms towards the sky, rotating to the right side. Return to the center, perform a deadlift, then lift arms towards the left. That's one rep. Continue alternating sides for sixty seconds.
A Start in a plank position. Crunch left knee towards right elbow, hold for 1-2 seconds, then step back to plank.
B Crunch right knee to left elbow, hold for 1-2 seconds, then step back to plank. Jump to standing position. That’s one rep. Perform as many reps as possible in sixty seconds.
Lateral Shuffle to Touchdown
A Stand with feet slightly wider than hip-width apart. Lower into a squat position.
B Shuffle to the right four times and touch the ground. Then shuffle to the left four times. Continue for sixty seconds.