Oscar Workout Special: Naomi Watts' Arms

by Jenni in

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Naomi Watts uses Pilates to keep her body toned and abs super tight. Pilates is also fantastic for arms, as seen by her killer upper body! She has been known to follow the Blood Type Diet in her younger years, but now tries to eat healthy and balanced instead. 

This exercise incorporates a lot of Pilates exercises along with some great toning moves. Start with a warm up jog for two minutes, then complete each exercise for one minute with a one minute cool down between each circuit. Complete three circuits, total. 

Chair Dips

Chair dips are so wonderful for those triceps and that jiggle. Place a chair a few inches behind you and legs stretched out in front. Hands should be facing you and on the seat of the chair with elbows bent, hold you off the ground. Rise up so arms are straight, then bend back down so you are about an inch from sitting down. Complete as many as possible in one minute.

Cobra Push-Ups

Such a fun push-up variation! Get into cobra position with toes on the floor and legs out straight behind you. Shoulders should be down and eyes should be looking up. Bend elbows back so you are completing an almost regular push-up. Complete as many as possible in one minute.

Long Plank Series

This is a great Pilates exercise that incorporates legs, arms, and abs. Start on all fours with abs engaged and shoulders down. Extend one leg, then the other, out so you are in plank position. Lift the right leg up while keeping your body still. Lower, and lift the left leg up. Alternate between left and right twice, then return to all fours. Complete as many as possible in one minute.

Pilates Push-Up

Start standing up with back against a wall. Arch your back downward and roll forward slowly until your hands are on the floor. Walk hands out until you are in plank position, then complete one push-up. Walk hands back until you are standing up with legs against the wall, then roll back up to standing position. Complete as many as possible in two minutes.

Triceps-Hammy

These are super fun and a mix of a few different routines. Start on all fours with back straight. Feel free to use a 3-5 lb. weight if you have one. If not, a water bottle or cat should do. Lift right leg up and extend straight back so it is level with your hips. Lift your left arm up so your elbow has a 90 degree angle and your upper arm is even with your back. Extend arm straight back, hod, then return to the bent position. Complete as many as possible in one minute, then alternate to the left foot and right arm for another minute.

Flight Position

This is a fantastic Pilates position that I had to do all the time in my ballet days. It will work your arms, back abs, and bum. Start laying on your stomach with your nose touching the ground and arms by your side. Lift your body off the ground while keeping hips and toes rooted to the floor. Arms should be activated and straight out behind you. Hold this position for 30 seconds, rest for 5, then hold for another 30. To increase the difficulty, hold the position for one minute without a break.

You can also use this as a tone and stretch pose by interlocking the fingers behind your back. So wonderful after an arm-tastic circuit! ​

Saturday

Be sure to complete all three workouts on Saturday, but only do one circuit of each. This will get you in red carpet shape for whatever you have planned on Sunday!

Oscar Workout Special: Jennifer Lawrence and The Hunger Games

by Jenni in

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Jennifer Lawrence's Hunger Games trainer gave this actress a complete run for her money. They were doing everything from parkour exercises to archery to rock climbing to tree climbing (for real!) and yoga. Phew, that is a handful, no wonder Jennifer Lawrence is so good at Kicking some major butt in, pretty much, every film!

This circuit uses massive cardio to burn some major calories and get us in combat shape... Hunger Games style! Start with a warm up jog for two minutes, then complete each exercise for one minute with a one minute cool down between circuits. Complete three circuits, total. 

Four-Square Runs

The more space you have, the better. This exercise will keep you running in a square in front, side, back, side movements. Start by running forward as far as possible (50 ft is great!), then run side ways the same amount, then backwards, and sideways again- making a complete square. Run one direction for one minute, rest for one minute, then complete the opposite direction for another minute.

Knee-Up Lunges

Ooohh, your bum is going to feel this. Get into Lunge position with left leg front and arms bent in at your sides. Jump upwards and bring your right leg up so your knee is tucked into your chest. At the same time, bring your left arm up towards your right shoulder and press your right arm back. Complete for one minute, rest for one minute, then complete one minute on the other side. 

Bow and Arrow

Archery was a major part of Jennifer Lawrence's routine. I do not have an archery range nearby, so this will have to do. Place one end of a resistance band in each hand. Start with arms out-stretched in front of you and feet hip width apart. Pull the right arm in towards your ear while rotating your body to the right as well. Be sure to keep arms up while doing this. A better form equals a better tone. Complete 30 seconds with the right arm and 30 seconds with the left. 

Speed Skater/Knee-Ups

You ready to get that heart pumping! Start with thirty seconds of speed skaters with the right leg bent and in front of the left. Your right toes should be the only things touching the ground. Bend down with arms to your side and alternate moving the right, then the left arm outward as fast as possible for 20 seconds, then go straight into knee-up for another 20 seconds before completing 20 seconds of speed skaters with the left foot out in front. This should take one minute total and go right leg speed skaters, knee-ups, left leg speed skaters. 

Kong Prep

This is another exercise Jennifer Lawrence did quite a bit in prep for The Hunger Games. Start by completing one push-up. Them, jump feet in between hands and jump back to push-up position. Complete as many s possible in one minute.

Oscar Workout Special: Jessica Chastain's Legs

by Jenni in

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The Oscars are coming, the Oscars are coming! To celebrate this fabulous film event, P+K is going celebrity on this B (b is for blog, people). Today, we have a complete workout that will tone arms, legs, the bum, and the stomach- Oscar style. These exercises are sure to get you Naomi Watts' arms, Jessica Chastain's legs, and some cardio that could get you Jennifer Lawrence's Hunger Games physique.

The workout is separated into three circuits- one for arms, one for legs, and one for toning. The best way to use this workout is as a four-day plan.

Start today by doing the Jessica workout, then complete the Jennifer workout  tomorrow, followed by the  Naomi workout on Friday. Complete one circuit of each workout on Saturday for a mini Oscar bootcamp workout. 

Start with a warm up jog for two minutes, then complete each exercise for one minute with a one minute cool down between circuits. Complete three circuits, total.  

No matter which way you choose, the workout should take 30 minutes. And the nominees are...

Wall Walks

You may prefer to do these outside, at a place where you do not care about the wall (gym), or with only socks on. Start in plank position with feet flat against the wall. Walk your feet up the wall while walking your hands back. Alternate tacking the right, then left leg off the wall once you are almost in a handstand position. Hold, then walk you feet back down and your hands out to starting. Complete as many as possible in one minute.

Chair Kicks

Have I told you how much I love these? Well, just in case... I looooveee these! Place a chair in front of you with the seat towards you (intermediate) or away from you (advanced). Stand to the left of the chair and kick your right leg, then your left leg over the seat or the back. Then, return to your starting position by kicking the left leg, then the right leg over the chair. Complete as many of these as possible in one minute. Rest for one minute, then complete another minute standing to the right of the chair. 

Curtsey Lunge

I like to pretend I am a dainty little lady when doing these. Start with feet hip width apart and arms tucked into your chest. Cross your right leg behind your left and bend downward. Hold, then return to starting position. Alternate between the left and right legs for one minute.

Side Plank Knee Tucks

Oh goodness, these will work your legs and lower abs. Get into side plank position with your right arm extended and hand flat on the ground. Stack your legs so each foot is touching the floor. Bring the left leg in towards your chest, hold, then return to starting position. Complete one minute with the left leg, then complete one minute with the right.

Leg Lifts with Chair

Another great use for a chair... Start with your shoulders on the ground and feet on the chair. Your entire back should be off the floor. Alternate lifting the right leg, then the left, off the chair and as high as possible. Be sure to keep your body straight and stationary during this entire workout. Complete as many as possible in one minute. 

Arabesque with Front-side-back

This is a ballet pose that, if done right, you will feel for a week. No joke. Arabesques are great for the legs and the sole reason my bum was fat free while in ballet. Start in first position with the left arm on the back of a chair and the right out to the side in second position. Be sure to keep your shoulders down, hips even, and a light grip on the chair during the whole exercise. Point right foot and lift leg up so it is straight out in front of you. Hold, then return to starting position. Next, bring the same leg out to the side so it is on the same plain as your body. Return to starting, then extend the leg out behind you. Continue for one minute, then complete on the left side. Hold each position for 4 counts before returning to starting. 

Things the New Yogi Should Have

by Jenni in

We have talked a lot about yoga here at P+K. Yoga can do wonders for our shape, health, flexibility, and peace of mind; just a few of the reasons there are about a billion classes being held right, now. Whether you are new to yoga, or a yogi extraordinaire, there are a few things that will make your experience all the better. Here are my top products a yogi should never be without. 

A Machine Washable Bag

There are going to be a lot of things in your bag: shoes, keys, sweat towels, water bottles, and all your new yoga accessories. With all these goodies, your bag is bound to get a little dirty. Best to carry something that can be washed so there is no concern about hidden bacteria or odor.

A yoga bag can be as simple as a drawstring nylon back pack, or as extravagent as one of the $100+ dids. The options really are endless depending on the desired look and expense. This polyester Gaiam is a great introductory yoga bag because it is inexpensive and will keep everything you need in one place. There are tons of pockets for little things like keys and chapstick, along with a drawstring for your mat and an extra compartment for your water bottle. Best of all, you will not be going into class with a duffel.

Spandex

This may surprise a few people, but looser is not better for yoga. Loose clothing tends to shift and can, actually, restrict movement due to bunching. Spandex is great for yoga because it does not move around too much and you do not need to worry about any accidental down dog exposures. When it comes to the bottoms, I prefer longer shorts or capris for yoga. No sense in being worried about what is or is not showing in any certain pose.

Be sure to get the right fitting spandex. If you are between sizes, go to the larger option. Spandex that is too tight tends to bunch and ride up, no thank you.

A Yoga Mat

Surprise! I know, this is very obvious, but sometimes we overlook the most obvious things. Hopefully, listing this out will stop any girls (or guys) who have brains like mine from arriving to a class matt-less... Not the greatest feeling in the world, trust me.

If you do not have a mat, or are in the market for a new one, this mat is fantastic!  We have talked about this mat before on P+K, but that is because it is awesome! the mat is free of phthalates, silicone, and latex. Those with sensitive skin will love it! Our feet house the largest pores in our body, no sense going to yoga for a cleanse and ending up with added on chemicals from our mats. 

Yoga Brick

If you are just getting into yoga, this will be your favorite accessory for class. Muscles take some time to warm up and get loose. Whether you are needing a few minutes before touching the ground, or a few weeks, yoga bricks will help you maintain balance on your way to completing the pose.

This brick is made of cork and is latex free, like the mat. Cork is a renewable resource since we only use the tree bark, which grows back in 3 years. I have seen bamboo bricks as well, but the cork is a bit softer and lighter- that means better in my yoga brick book.