Skip Nav
Gifts For Women
20 Wellness Gifts We'd Love to Receive This Holiday Season
Healthy Living
Mental Health Experts Reveal 11 Ways to Deal With Holiday Stress So You Can Have a Jolly Holiday
Workouts
Forget the Gym! This 7-Move Bodyweight Workout Is All You Need After Thanksgiving
Workouts
This 20-Minute, No-Equipment Circuit Is Clutch When the Gym Is Just Too Crowded
Fitness Gear
20 Incredible Fitness Finds From the Best Black Friday and Cyber Monday Sales

Dakota Johnson Exercise Routine

Can You Guess the Total-Body Gym Machine Dakota Johnson Used to Prep For Fifty Shades?

POPSUGAR recently chatted with Dakota Johnson's personal trainer for the Fifty Shades franchise — celeb trainer and creator of the 321 training method training program, Ramona Braganza — who shared the intense on-set workout that they did to sculpt Dakota's body so she'd be ready for the cameras. The one cardio machine Dakota has been using? The rowing machine.

The rowing machine is an absolute calorie torcher. In fact, you can burn more calories in 30 minutes of rowing than you would in 90 minutes of Spin — insane, right? And it's a total-body workout, one Ramona specifically credits for being an excellent tool "for warming up the back, shoulders, and arms while using core muscles to stabilize the body." You also use your legs and glutes — so it truly is a head-to-toe machine.

Don't let your gym's rower go unnoticed anymore! Here's Dakota's exact rowing workout, straight from her trainer:

ADVERTISEMENT
  • Warm up for two minutes at an easy row pace.
  • Begin sprint intervals: 30-second sprint (by pushing and pulling harder), then 30-second rest.
  • Repeat the interval five times, then come off the machine.
  • This completes one set. Complete three sets total.

Want more? Try this 30-minute rowing machine interval workout the next time you head to the gym. Don't blame us when you're sore all over!

Image Source: Getty / Steve Granitz
From Our Partners
The Fitness Marshall "Woman Like Me" Video
How Many Calories Does F45 Burn?
30-Minute Cardio and Strength Training Workout
How to Start Working Out at Home
What Are the Best Bodyweight Leg Exercises?
Biggest Workout Mistakes For Women
How to Do a Cable Machine Romanian Deadlift
The Fitness Marshall "Taki Taki" Video
Simone De La Rue Weight Loss Tip
Best Fitness Gadgets 2018
Who Choreographed Suspiria 2018?
Dakota Johnson and Tippi Hedren at Suspiria Premiere 2018
From Our Partners
Latest Fitness
All the Latest From Ryan Reynolds