We got the inside scoop straight from the sexy Smash star's personal trainer!

By Kristen Aldridge
Updated: July 25, 2013

Katharine McPhee absolutely stunned on the red carpet at the 2013 Golden Globe Awards. Let's just say the Smash star looked, well, smashing! Flashing some serious leg (and cleavage), the 28-year-old actress even made Ryan Seacrest speechless.

While McPhee certainly makes looking so sexy and fit seem easy, it's refreshing to hear she works hard at it! We tracked down her personal trainer, Oscar Smith, to talk about some of Kat's body-slimming secrets. Read on for her red carpet-ready workout and more!

SHAPE: First off, what is your fitness philosophy and how do you train your clients?

Oscar Smith (OS): Whatever works! I always say do something different every day. It confuses the body. It's really easy to get bored over a constant routine. I've been doing this for 25 years, so I try to mix it up and do different variations using my background with gymnastics, surfing, and Muay Thai-it's a lot of strength training and core work.

SHAPE: What specific goals did Katharine have when you first started working together?

OS: Katharine has that beautiful, strong, American girl-next-door body. A lot of my other clients are supermodels from places I can't even pronounce! They're tall and naturally lean and lanky. Katharine has more of that athletic build, but it's easy to gain muscle and bulk up. She just wanted to lose a little mass, thin her thighs out, and be even sexier. To do that, I just keep mixing up her routine with strength training, cardio, and high reps, then I throw in some core.

SHAPE: Well, she definitely looks amazing! What's it like working with her?

OS: She has such an insane work ethic. She goes 110 percent all the time. She's nonstop. Whether it's music or her show, she's constantly on the go. The hardest thing for her is finding the time to exercise, but she does it. She has such crazy hours, such a busy life, but she fits it in. She's used to that pace so I just have to keep up with her!

SHAPE: How often does she work out and for how long?

OS: I see her three to five times a week, depending on the schedule. She trains with me in New York, usually an hour and 15 minutes, but the average is an hour.

SHAPE: Everyone is talking about how fabulous she looked at the Golden Globes. Did she ramp up her workouts to prepare for the big event?

OS: We definitely kicked up some core. She actually hates doing it, but she's really strong at it! She's very flexible with her dance background. She's also amazing at kickboxing. We did a ton of roundhouse kicks, crescent kicks, hitting the bag. Then we'd jump rope, run stairs, do sprints, squats, lunges, leg extensions, and straight kicks with ankle weights. She likes to incorporate dance into her routine because she gets so much energy from music! What's really funny is after she started working with me, she said "I've never had these lines on the side of my stomach before-this is amazing!" She does all the hard work. She's always on point and prides herself in looking well.

SHAPE: How about diet? What does Katharine typically eat?

OS: I always say it's 50 percent exercise, 50 percent eating, and if you don't see results in two to three months, you're doing something wrong. She doesn't have a vegetarian diet, but it mostly consists of a lot of veggies, fruits, nuts, nothing too heavy. Some lean chicken and fish, but not too many carbs.

We were dying to get the details on what Katharine actually does during her workouts, so Smith shared the killer plan on the next page. A little warning: It's super intense, but if you're up for it, it will have you looking smash-ing in no time!

Go to the next page to get the full workout >>

Katharine McPhee's Total-Body Workout

How it works: Do the full routine without resting between moves. It's a toughie but we love it!

You'll need: Treadmill, exercise mat, jump rope, stairs, dumbbells, resistance band, Jacobs's Ladder cardio machine.

Warm-up: Start with a 3- to 4-minute warm-up on the treadmill. Walk at a 4.0 speed, 5.0 incline. After, stretch for a few minutes to hit all the major muscle groups.

ABS

Leg lifts: 15 reps

Scissor kicks: 30 seconds

Knees to chest: 15 reps

Boxer sit-ups: 15 reps

Sit-up, stand-ups: 15 reps

V-ups: 15 reps

LEGS

Straight kick: 15 reps

Jumping jacks: 30 seconds

Deep squats: 30 seconds

Stairs: 3 minutes up, 3 minutes down

REST

15 seconds

Lunges: 1 minute with arms above head, 1 minute with arms at your side

Squats: Do these against the wall for 30 seconds

Sprints: Sprint on a treadmill at 9.0 speed for 2.5 minutes

REST

30 seconds

UPPER BODY

Grab a pair of light dumbbells (5 lbs.)

Tricep extensions: 15 reps

Curls: 15 reps

Military press: 15 reps

Lateral raise: 15 reps

Pushups: On your knees for 15 reps

Jump rope: 3 minutes

Repeat this upper-body set 3 times, and then move on to more legs and cardio.

CARDIO

Jacob's ladder: 3 minutes

Treadmill: Walk at a 10.0 incline at 4.0 speed for 3 minutes

Jacob's ladder: 3 minutes

Plank: 1 minute

Pushups: 5 reps on your toes

Treadmill: Jog for 3 minutes at 6.0 speed, no incline

Plank: 1 minute

Jump rope: 3 minutes

STRETCH

Guess what? You're all done!

Huge thanks to Oscar Smith for sharing one of Katharine McPhee's workouts! For more info on Smith, visit his website, Facebook, or Twitter.

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