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Work Your Whole Body With This Celebrity Trainer's Plan

No-Equipment Full-Body Workout

Work Your Whole Body With This Celebrity Trainer's Plan

No-Equipment Full-Body Workout
Image Source: Jay Sullivan

Celebrity trainer Josh Holland has trained everyone from Madonna to Gigi Hadid, plus countless IMG models. In short, this is a man who knows how to whip his clients into red-carpet-ready shape. The following full-body workout is an example of the kind of routine Josh moves through with his jet-setting clients — but traveling all the time is no excuse for skipping a workout. Josh often trains clients over Skype, when they're rehearsing backstage for a concert or preparing for a photo shoot, and this no-equipment plan keeps things easy.

Repeat these eight moves two or three times, or you can push yourself even further with four rounds for a very challenging workout. Josh's final piece of advice? "Stay motivated by envisioning your favorite celebrity on the red carpet."

Number One: Forward Lunge

Number One: Forward Lunge
Image Source: Jay Sullivan
  • From a standing position with hands behind your head, step straight out in front of the body.
  • Bend the front leg and back leg while keeping your body in the most upright position.
  • Tap the back knee to the floor, or let it hover one inch above the ground, keeping the majority of your weight in the heel of the front foot.
  • Step back to the starting position, and repeat on the other side.
  • Continue alternating sides to complete 20 reps total.
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Number Two: Five-Step Squat Progression

Number Two: Five-Step Squat Progression
Image Source: Jay Sullivan
  • Get into a low squat or deep squat position with your feet straight forward or slightly turned out. Clasp your hands together and place your elbows between your knees. Use your elbows to press your knees outward to create external rotation at the hips.
  • Extend your arms straight forward while keeping a straight back and shoulders back in the shoulder girdle by squeezing your shoulder blades together. Keep your thumbs up to encourage external rotation at the shoulders.
  • Bring your hands behind your head without dipping your head forward. Push your elbows back to open up the chest and shoulders and to activate the muscles of the upper back.
  • Move your hands overhead with palms facing each other. Focus on trying to get the biceps to your ear without having to dip your head forward or without losing midline stabilization of the back — don't round over or overextend your spine!
  • Finally, stand up out of the squat by pushing through the heels and activating the glutes. Keep your arms overhead. This completes one rep.
  • Move through this drill 10 times total.
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Number Three: Full Plank

Number Three: Full Plank
Image Source: Jay Sullivan
  • Place your hands on the floor directly beneath your shoulders. Spread your fingers wide to increase the base of support and surface area, which helps to decrease wrist pain. Also, make sure your first finger or pointer finger points straight forward.
  • Extend your legs straight back with your feet together and the balls of your feet on the ground. Squeeze your glutes, and tighten your entire core by slightly pulling your belly button upward toward your spine. Remember to breathe!
  • Hold for one minute.
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Number Six: Lateral Banana Rocker

Number Six: Lateral Banana Rocker
Image Source: Jay Sullivan
  • Lay on your back on the ground. Extend your arms and legs off the ground about six to 12 inches.
  • Hollow your midsection by tightening your abs — think banana!
  • Begin rocking from left to right without letting your feet or hands touch the floor.
  • Your upper back and butt should slightly come off the ground with each rock forward or backward.
  • Move through 20 quality reps without stopping or losing the hollow body or banana position.
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Number Four: Unbroken Arrow Pose

Number Four: Unbroken Arrow Pose
Image Source: Jay Sullivan
  • Clasp your hands together with your arms extended straight overhead.
  • Focus on making your body as straight and as tall as possible.
  • Keep your core tight, and hold for five big breaths.
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Number Five: Banana Rocker

Number Five: Banana Rocker
Image Source: Jay Sullivan
  • Lay on your back on the ground. Extend your arms and legs off the ground about six to 12 inches.
  • Hollow your midsection by tightening your abs — think banana!
  • Begin rocking forward and backward like a rocking chair (or rocking banana) without letting your feet or hands touch the floor.
  • Your upper back and butt should slightly come off the ground with each rock forward or backward.
  • Move through 20 quality reps without stopping or losing the hollow body or banana position.
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Number Seven: Floor Triceps Extension

Number Seven: Floor Triceps Extension
Image Source: Jay Sullivan
  • Lie down with your chest on the ground, with your elbows bent and your forearms resting on the floor. Your elbows should be underneath with shoulders and hands at eye or nose level.
  • Push your hands and forearms into the ground, and pretend you're pulling your body away from the floor, until you're in an elbow plank position.
  • Slowly lower yourself to the starting position with your elbows completely touching the ground. Keep your core supertight to help keep your body moving altogether.
  • Repeat this up-and-down movement 10 times.
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Number Eight: Wall Sit

Number Eight: Wall Sit
Image Source: Jay Sullivan
  • Lean against a sturdy wall with your feet together and your feet approximately three steps away from the base of the wall.
  • Push your knees outward to create external rotation at the hips and engage the glutes. Place the majority of the weight on your heels by slightly lifting your toes.
  • Lower your hips down the wall until your hamstrings are at least parallel to the floor. Keep your core engaged and shoulders back against the wall.
  • Try to relax and breathe as you hold this position for one minute.
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