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Get the Bod: Gwyneth and Madonna's Workout

Get the Bod: Gwyneth and Madonna's Workout

User jennmerr recently pointed out an interesting article from US Magazine about what Gwyneth Paltrow and Madonna do to stay so darn fit that you may also be interested in.

The tips come directly from their trainer, Tracy Anderson. They're pretty detailed and, true to Tracy's style, involve a lot of reps. To see the whole 6-week workout just


The Workout: While following this plan six times a week, use 3-pound weights, max. Anderson explains, “It’ll get you to your tiniest, tightest point without overdeveloping muscles.” Get video footage of the workout [below] at (upper right hand corner).

WEEK 1: Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. “You should be dripping sweat and taking very few breaks,” she advises.

Get crunching! Do these three moves on a mat:

  1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps).
  2. With legs at 90-degree angle, do 50 crunches.
  3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side.

Tone. Do 100 reps each, or 200 for moves that alternate sides:

  1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.
  2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.
  3. Then, with arms straight behind you, palms to-gether, snap your wrists from side to side.
  4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms.
  5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch.
  6. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor.

WEEKS 2–6: Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises.

As with everything, take these tips with a grain of salt. I don't fully agree with Tracy's view on running — she says not to do it. It is, however, one of my favorite pastimes. I won't be stopping anytime soon. Tracy also recommends a diet, something else you should take with a grain of salt. This diet is one that would leave me starving, especially if I am doing 60 minutes of cardio per day. She swears by it so if you're interested check it out here.


Join The Conversation
ElectroPopTart ElectroPopTart 9 years
n00dledancer...I really did try that, but I just wasn't getting the shape of my muscles quite the way I wanted them to.
Jenny86 Jenny86 9 years
Ouch, sounds a lot.
itsallabouttheg itsallabouttheg 9 years
i'm sure doing 100 reps will hurt & get results, but you could get the same with much shorter workouts using more weight & fewer reps.
onion-waffle onion-waffle 9 years
I'm fine with the workout, but the low low low number of calories consumed would shoot your metabolism for life. Seriously. Her set point must be so screwed up now. Trust me, one of my co-workers is a perfect example! She messed with her metabolism in her 20's and 30's, and now she has to follow the strictest diet to not gain weight. And it's not like she's super skinny! She is what would be considered overweight, and it's not even like she eats that much. So ladies, don't starve yourselves! You're only making it harder for you to maintain a healthy weight later in life!
ElectroPopTart ElectroPopTart 9 years
I'm a 180lb six foot one inch MAN, and let me TELL YOU...THREE pounds HURTS when you do this many reps!!! I do her workout at the gym (while the crazy weights men stare at me in disbelief)...and I have round shoulders coming out!!! Her workout shoulders are developing FAST. One of my fitness goals in life is to get Madonna arms.
BeautyXRush BeautyXRush 9 years
I eat about 1200 calories right now, sometimes less. And I know its not healthy at all. I have just taken adderall basically my whole life so its difficult to eat a lot. I force myself to eat, even if I'm not hungry.
BeautyXRush BeautyXRush 9 years
That is not a good diet,they are burning far too many calories that they obviously arent getting through their diet. It's bogus. I agree with burn like 1200 calories daily just doing regular tasks. Unless you just sat around and did nothing all day.
Spectra Spectra 9 years
Geez, of course she doesn't agree with running...anyone following her "diet" would probably pass out in the middle of the road. It looks like she's advocating eating 600-900 calories per day in addition to doing cardio and a million reps of 3 lb weights...this is all the OPPOSITE of what my trainer told me. You need at LEAST 1200 calories a day to function, more if you're active. And give me 20 lb dumbbells to do rows, bench presses, shoulder presses, deadlifts, squats, etc., any day. Heavy weights help you keep your muscle mass and they're a lot more effective than doing 200 reps with 3 lb weights. I'd rather have Gunnar Peterson or Jillian Michaels any day over this chick.
cnes89 cnes89 9 years
the diet is under 800 calories a day and the minimum requirement is 1200 a day to not feel starved. Ill take the workout plan, but no way am I going to starve myself to lose weight.
jjlyn jjlyn 9 years
i don't think it's thaaaaat bad...
mem952 mem952 9 years
i'm surprise that fitsugar has again chosen to promote this trainer in an article without comment because her advice is VERY CONTROVERSIAL. some her work out ideas are ok but clearly there is not enough calories in that diet for an active woman. one of the comments on the original article made me laugh: "The diet bans processed food, dairy and all spices..." Umm, expect sugar free jello, soy pudding, Kashi bars, veggie bacon ect... Please.
sundaygreen sundaygreen 9 years
what a load of B.S.
snowbunny11 snowbunny11 9 years
The diet combined with the over-exercising...that is awful! Neither Gwyn nor Madonna looks like they are sick (euphemism for anorexic/bulimic) they actually look great (except Madge's arms are a wee bit scary, but I think that has to do with her age). I mean, I just can't believe anyone following this would look as good as Gwyneth right now. Starving yourself while exercising an extreme amount, this plan would put me in the hospital after a week.
cvandoorn cvandoorn 9 years
Well, if you have hours to spend at the gym, then perhaps you can do hundreds of reps of any given move...but honestly, I don't want to end up looking like Madonna, I think she has a nasty body.
asenett asenett 9 years
I'm not sure how this really gets Madonna as sculpted as she is! I've always heard to do heavy weight to increase muscle definition. She's super toned for this workout to be all that she needed to do to get to how her body looks today.
Francoisehardly Francoisehardly 9 years
I have to say I hate it when trainers give "diet"/nutritional plans. Unless they're actually a dietician or nutritionist, they're not any expert to be giving people nutrition plans.
katyharper katyharper 9 years
OK wait I'm confused. For the toning exercises, the first three are done with no weight? That doesn't seem like it would do anything, especially the wrist flick thing. Or am I wrong? If you want a good workout, sign up for a bootcamp in your area. Because Holy God - it's about to kick my butt and I love it!
jennmerr jennmerr 9 years
yeah, this freaked me out when I first read it. I would love to look like Gwyneth, but I DO NOT have the time to work out for two hours six days a week. is that not borderline exercise bulimia?
JudyRie JudyRie 9 years
The exercise might work - I don't know, haven't looked that closely (obviously it works for Madonna and Gwyneth). But that diet? I figured the first day listed, and it's less than 600 calories!!! That's not healthy or safe! My *breakfast* ususally has more calories than that, seriously. I would probably be hospitalized within a few days if I tried to live on that. Really, I can't even imagine. Just the thought is making me cranky. 600 calories? What is she thinking?
livyc livyc 9 years
this sounds mass
brown_eyed_grrl brown_eyed_grrl 9 years
I don't quite understand all of those exercises. Wish we had photos or video.
Smart-Living Smart-Living 9 years
I wouldn't be able to focus on anything if I followed that diet. Celery does not count as lunch!
Katikins Katikins 9 years
BTW - I'm not a former disgruntled client. Just a gal who could have easily been duped into paying her crazy "personal training" fees and then found myself being starved to death on her "diet" and trying to do her workout plan at the same time. No thank you! :)
Katikins Katikins 9 years
I'm not impressed at all with this "trainer". I'm not sure how many people know, but Tracey Anderson is a total fraud. She started her many businesses here in Indiana (Fishers to be exact) and basically opened studios and then ran them into the ground because she just didn't pay her bills. She still owes several former clients hundreds of dollars for just closing up shop and not refunding money. The machine that she supposedly designed (and that I believe both Madonna and Gwyneth have purchased) was actually built by a gentleman that became her husband or live-in or something. Anyway, it's all very sorted and yes, she lucked out in getting these celebrity clients and no one seems to know about what kind of person she really is. If you want to read an article about her go to:
Sarah Paulson Seeing Madonna at the 2017 Met Gala
Lady Gaga Talks About Her Feud With Madonna September 2017
Jessica Alba Fitness Instagrams
Madonna's Twin Daughters Dancing to "Holiday" Video 2017
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