IT’S NOT EASY getting a body like Madonna— at 57, she’s got the strength, stamina, and muscle tone of a fit woman half her age. Her intense work ethic plays a big part, but her personal trainer, Craig Smith, also gets credit for keeping her fit and energized. “Our workouts are designed to support what she does onstage, which means a mix of endurance, flexibility and mobility, stability, balance, and resistance training,” says Smith, who is also the creative director of Hard Candy Fitness, a chain of fitness studios created by Madonna in 2010. The pop icon, who kicks off her 42-city Rebel Heart worldwide tour this month, regularly follows workouts like this fast and furious total-body strength circuit. Do it three times through to hit every major muscle group while boosting heart rate and blasting calories.
TRIPLE-PULSE SQUAT AND TRICEPS PRESS
WORKS: SHOULDERS, TRICEPS, GLUTES, THIGHS, CALVES
Stand with feet wider than shoulder-width, toes turned out. Hold weights at shoulders, palms in; lift heels (A).
Lower into a sumo squat and pulse 3 counts, hands in front of chest. Stand up, keeping heels lifted and extend arms overhead, bringing weights together with palms facing each other (B).
Lower weights behind head, keeping biceps close to ears and heels lifted (C). Straighten arms above head; then return to squat, keeping heels up. Continue 1 minute.
DUMBBELL LUNGE SERVE OUT
WORKS: BACK, BICEPS, GLUTES, THIGHS
Stand tall with feet hip-distance apart, holding dumbbells with arms bent 90 degrees, elbows close to sides, palms up (A).
Lunge forward with left leg, bending both knees 90 degrees. As you lunge, extend arms forward to shoulder height (B).
Hold here for one count, then step back to start, bringing elbows back toward ribs. Repeat for 30 seconds, lunging forward with left leg, then switch sides and repeat for another 30 seconds, lunging forward with right leg.
SIDE LUNGE TO UPRIGHT ROW
WORKS: SHOULDERS, BACK, GLUTES, THIGHS
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