It’s no secret that Kaia Gerber is in great shape and if you’re looking to tone up for the summer like the 20-year-old model, look no further. Kaia’s trainer, Kirsty Godsoshared with HollywoodLife EXCLUSIVELYa weight training workout that will kick your ass and tone you up just in time for the beach weather.
Although there are a ton of different workouts you can try, Kirsty recommended resistance training. “One of the best ways to tone up is to incorporate resistance training. If you don’t have access to weights or a gym, you can incorporate bands or just follow along using weight only. of the body at home.
If you want to try a quick full circuit that will “target major muscle groups and get your heart rate up at the end with a fast cardio finisher,” follow Kirsty’s steps below. Between each exercise, take 90 seconds to recover, then repeat 3-4 times in total.
1.”Strong gluteal bridges – lying on your back with your knees bent and your feet hip-width apart on the floor. Feet should be an arm’s length away from your hips. Place weights on the hips (or do without weights) and actively press your feet into the floor to lift your hips, stopping when there is a diagonal line from the knees to the hips to the rib cage. Come down with control and repeat for 10 reps.
2.”Bird dog with row – Start on all fours with a weight in one hand, then extend the opposite leg. Row the weight until it brushes the rib cage with the elbow high and return to the ground. Keep your hips grounded all the time. 10 repetitions on each side.
3.”side slit – hold the weight (if applicable) in a forward rack position (on the collarbone) and take a generous step to the side sitting hips down and back in a squat-like position while keeping the other leg straight and chest up. Push off the outside foot to return to the starting position with control. Do 10 reps and repeat on the other side.
4.”Deadlift – start standing with feet hip-width apart and shoulders back. With a slight bend in your knees, hinge your hips and begin to lower the weights (or arms if not using weights) toward the floor – arms/weights should be close to your shins. Keep your back flat as you swing, then bring your weight into your feet (especially the heels). and push from the bottom of the movement to go up to the end.
5.”Forearm plank with knee pads – With forearms below shoulders and back long and flat in a forearm plank position, squeeze your glutes and keep your core tucked in as you gently lower and tap one knee at a time toward the floor. Take it slow and work with your breath. 10 repetitions on each knee.
Once you’re done, follow up with a quick Tabata finisher to get your heart rate up. Do the exercises for 20 seconds and then rest for 10 seconds of rest. Do three sets of each of the three exercises.
1. Mountaineer Sprint
2. Lower Squats
3. Side Shuffles (3-5 steps in each direction depending on space)
Even though Kirsty shared her intense workout, finding the motivation to do it can seem daunting, but Kirsty gave her tips to keep you motivated. “If you find it overwhelming or stressful to set aside time in your schedule for workouts, simplify it!” she shared. “Exercise should add more value to your life than stress. Here are some quick motivational fixes:
- “Reduce time – workouts don’t always have to be long.
- “No equipment?” There are so many bodyweight workouts you can do, like above!
- “Go for a walk – steps count. Walking with friends is one of my favorite activities.
- “If traditional workouts aren’t your thing but you love sports, get out there and play!”
- “Incorporate things that make you feel good – dancing, stretching, pilates.”
Along with providing us with her amazing workouts, Kirsty also just teamed up with Hawaiian tropic. “I was really excited to partner with Hawaiian Tropic for their Sun Loving Meditation and the fight against burnout, because it’s something I’ve personally suffered from and affects so many people.”
She continued, “Even a few minutes of sitting in peace drawing energy from the sun can completely change your state. I’ve been using Hawaiian Tropic sunscreen since I grew up on the beach in New Zealand and love that they bring attention to getting outside to promote sun-safe, serotonin-boosting activity with the Sun Loving Meditation routine.