See How Alicia Keys Works Out to Prepare for Her Upcoming Tour
Alicia Keys is gearing up for a world tour kicking off this month. If you're curious how she's preparing physically for her global performances, fitness trainer Anna Kaiser of Anna Kaiser Studios, recently shared some clips of a training session with Keys on Instagram, and it looks tough. (Related: Alicia Keys Shared Positive Affirmations with Her Followers On Instagram)
The video shows Kaiser and Keys tackling movements using medicine balls, overhead resistance bands, and boxes in a studio decorated with a hanging disco ball. The moves are from a class called Step available to take at Anna Kaiser Studios, which involves alternating between choreographed HIIT combinations on the box and strength exercises, Kaiser tells Shape. It also uses the upper body throughout the entire workout "on all planes of motion" (i.e., up, down, and side-to-side), she adds.
"@aliciakeys has been crushing her @annakaiserstudios workouts in preparation for her KEYS world tour!!!! 🌈🌈🌈🌈🌈⚡️⚡️⚡️⚡️⚡️⚡️⚡️," wrote Kaiser in the caption of her post. "We're using power and strength workouts to build up her stamina and endurance so that she's ready for ANYTHING on that stage 💥💥💥💥💥💥💥☄️☄️☄️," explained the trainer.
Keys is currently doing these types of workouts three or four times a week, according to Kaiser. She's also kicked up the intensity to prepare for her upcoming tour, specifically. Keys wears a heart rate monitor "to make sure that she's performing at the right level that's challenging for her," explains Kaiser. This way, when she's on stage, she can handle the endurance it takes to perform. "It makes everything so much easier when you're able to train at that level," says Kaiser.
In the video, Kaiser and Keys do lateral lunges (aka side lunges) with a diagonal medicine ball lift for a variation on the classic move. Next, while still holding a side lunge position, they each lower a medicine ball between their legs with flat backs before lifting their torsos back up, keeping their arms extended straight out in front of them.
ICYDK, side lunges boast serious benefits, since they work in a different plane of motion (side-to-side) than how people typically move in everyday life (forward and backward). "The side lunge is a great exercise because it works the sides of the glutes (the gluteus medius), which are important stabilizer muscles for the hip joint, and are often under-appreciated," New York- and Miami-based trainer Rachel Mariotti previously told Shape. Lateral lunges also work the quadriceps muscles from a different angle, she added. (Related: Why You Should Add Lateral Exercises to Your Workouts)
After sharing a high-five in the video, Kaiser and Keys move on to a series of exercises utilizing resistance bands attached to the ceiling and black plyometric boxes boxes on the floor. Getting into some plyometric exercises (i.e., explosive movements), they do choreographed HIIT combinations, involving jumps, planks, step-ups, and side kicks, all the while using the added resistance from the bands. (Psst: Learn more about the benefits of using resistance bands in your workouts.)
Whether you're here for the heart-pumping moves or the duo's stylish workout sets, Keys and her trainer serve up inspiration all around. Fans are sure to be in for a treat if they're lucky enough to snag tickets to one of her upcoming shows.