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Madonna's Workout Routine

Get the Bod: Tips from Madonna's Trainer

Madonna is one fit woman. From injecting vitamins to building a gym 20 yards from her home, she's got her eye on health. To be Madonna's personal trainer must not be an easy task since I am guessing it takes a lot to keep ahead of Madge in the gym. Her current trainer, Tracy Anderson (who also trains Madonna's pal Gwyneth Paltrow), has recently disclosed to the Daily Mail some of the tricks she has up her sleeve for keeping A-listers fit.

For highlights on what Tracy suggests her clients do in the gym then


How to start: First make sure you have 30 minutes of your favorite songs on your iPod. Then find yourself a treadmill. Sprint for one song, skip for one song, and gallop for one song. Work up to a 30-minute work-out. Then move on to toning (below). Start with 10 repetitions and work up to 100 - these should be done every day. If in any doubt about your health, always check with a doctor.

Toning Exercises:
Arm Raise: Using 3lb weights, stand with feet shoulder-width apart. Slowly move arms together straight up into a V above your head. Elbows and wrists are bent slightly. Then gently lower your arms back down to your sides and without pausing go straight back up again. Work up to 100 reps.

Single arm overhead pulse: Using 3lb weights, stand with feet shoulder-width apart, arms at your sides. Raise one arm above your head with your elbow slightly bent and then straighten your arm completely over your head. Pulse like that, up and down. Work up to 100 reps on one side and then the other.

Ballet Grand Plies: Stand with heels together, toes slightly apart. With a straight back, bend at the knee as low as you can, then go back up again. Work up to 100 reps.

Abdominal Crunches: Lie on the floor with arms at your side, your legs in front of you. Raise yourself slightly until you feel a "crunch" in your abs and then lie back down. The key here is to do it with your legs straight out in front of you, as that will really work your stomach without bulking it up. Work up to 100 reps.

Piking: Lie flat on the floor, arms at your sides. Lift straight legs up to ceiling to 90 degrees and then gently lower. Without pausing, lift them back up again. Your upper body should remain flat on the ground. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.

Advanced Piking: Lie on the floor, legs straight out in front of you with your arms on the floor stretched out over your head. Hold onto a 3lb weight and bring your hands up to meet your legs when you raise them to a 90-degree angle and lower your arms and legs back down to the floor at the same time. Both arms and legs should be straight with your toes pointed. Work up to 100 reps.


Join The Conversation
momster momster 8 years
not one us REAL women will probably look like Madonna no matter what we do in the gym! She has been dedicated to her body since the late '70's!!! That's 40 years of focus. Eat well, live well, and stay as fit and as happy and balanced as you are willing.
Tonya-Daye Tonya-Daye 8 years
My theory lately is to watch work out videos, read articles, etc.... yet I never get around to actually DOING any of them, lol. These seem easy enough. My grandmother bought me free weights (per my request) for Christmas one year... but they are currently beign used to weight the bottom of my kitty tower. I'm the queen of the cop-out exercise program. I've been thinking about buying those Walk-Fit flip flops that exercise your legs. Madonna is inspiring, though. She's the same age as my mother and she looks a hell of a lot better in a bikini than I do! I'm 27 and she kicks my butt!
nv27 nv27 8 years
I want my own personal trainer. I dont think this stuff would work for me, too time consuming. But, Madonna looks great!
julsboston julsboston 8 years
This isn't a routine for everyone. in fact, it won't suffice for most people under the age of 50 who are fairly active. Madonna is genetically a fairly muscular woman, so she uses very light weights and high reps to tone without bulking. Thing is, Madonna has her own gym, a dedicated trainer and all the time in the world to work out. Most people don't have 2-3 hours a day to spend at the gym, so....... thanks Madonna!
breakingheartsx3 breakingheartsx3 8 years
yeah whats wrong with girls having muscle instead of being tooth pick thin weak models ? i hate how everyone complains about bulking up. people need to understand in order to "bulk up" like a body builder you have to lift a lot more weight than 3 friggin lbs.
brees brees 8 years
The main difference between doing lots of reps with a lighter weight and fewer reps with more weight is that the former builds mass whereas the latter tones muscle. If you want to build bigger arms, then you should do fewer reps with more weight, but if you just want more muscle to show without getting bigger arms then you should do more reps with a small amount of weight.
wiccah wiccah 9 years
PEOPLE THATS MADONNA THE IRON WOMAN!!! God I just love her strength and her will to commit. Anyways why doesn't this trainer have a video out yet? Oh did you know she (the trainer) is being sued in the States for deserting her customers, thats what I read somewhere. You'll have to check online to be really sure. Anyway I think a video would be marvelous!
brownsugamama brownsugamama 9 years
seraphimm seraphimm 9 years
LOL Levi!!!!!!!!!! :ROTFL: I work out at night, to do the same thing. I feel silly when I have to do lunges and squats at the park when people are around........ :P
mem952 mem952 9 years
i was intruiged by this instructor... so i looked at her website - lots of photos of her in skimpy outfits. then i googled her - and found some angry former customers! interesting... personally, i do a side crab-walk on the treadmill after my jog - so you could say that i'm not afraid to look stupid!
kgseymour kgseymour 9 years
I would really like to see Madge galloping and skipping on the treadmill. I love doing that around my neighborhood, even though it embarrasses the heck out of my hubby! And a gallop is like what you do when you're pretending to be a horse -- one foot in front of the other, and bring your back foot to meet the front at the same time you're sending your front foot out again, same pace as skipping (which is a hop on one foot as you raise the opposite knee, then do the same on the other foot). I know that's not a great description, but that's the best I can do without a demonstration.
levi1 levi1 9 years
BTW English is my 1st language and I don't get the galloping either. But I do hop on one foot (not at the gym) because I read hopping is really good to engage muscle fibers. It's HARD! I do it on the dirt trail that I run on when no cars or people are around because I would feel silly. Only my faithful running companion, my dog, sees me hopping. . . and I'm not sure he knows what to think of it!
levi1 levi1 9 years
She sounds like a fruit cake to me. . . always a gimmick (nothing over 3 lbs, give me a break!). . . nothing really new here though. . work out and watch what you eat. I mean whatever it takes. . . and BTW what's "galloping" Cardio, toning, and good food. If celebrities have enough money to buy inspiration. . . or to buy someones attention to make them do it then good for them. I do weights, cardio, and try to eat right, and I don't need a cheerleader or someone to walk 10 steps behind me to get me to do it!
BattleAngelAlita BattleAngelAlita 9 years
Ya know, after reading these carefuly it became clear on how they want you to perform each movement to get the best results. I can't wait to take this home and try it out for myself!
pequeña pequeña 9 years
I completely agree GlowingMoon. It looks like she's not a certified fitness trainer. Madonna's body? No, thank you. I like mine way better.
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