Msig Posted September 5, 2015 Share Posted September 5, 2015 Are You Man Enough for Madonna's Workout? http://www.mensjournal.com/expert-advice/are-you-man-enough-for-madonnas-workout-20150604 Madonna, the ripped 56-year-old singer, spends a lot of time in the gym. That is, her own gym, Hard Candy Fitness, a chain of high-end fitness centers she started five years ago. There, she works under Craig Smith, the creative director of Hard Candy Fitness and her head personal trainer. "Everything we do is based on a mantra Madonna adheres to: Harder and better," says Smith. "Basically, that means work hard for what you want to achieve." So what kind of hard work is involved? "A mixture of cardio, strength, flexibility, stability, core, and holistic functional training," he says. "Every day's workout is completely different from the day before — the more variety in the workouts, the more results she sees and the less chance of her getting injured by overusing one muscle or body part." Ready to see if you're made of the same stuff as the material girl? Here is a sample total-body workout Smith will put Madonna though. There are three main circuits, and each one is tougher than the one before. All you need is a pair of dumbbells. Dynamic warm-up Perform each of the following moves for a minute, repeating the entire series twice. Wide-stance alternate reach overhead: Stand with feet wide, squat down, then stand up and reach right arm overhead and toward the left. Repeat reaching with left arm overhead and toward the right. Light jog Simulated jump rope Lateral shuffle Jumping jacks Air squats Circuit #1: Moderate Level Perform each move for a minute, repeating the entire series three times (resting for a minute between each set). Wide arm push-up 3-pulse plie squat: Stand with feet wider than hips, toes turned out. Squat straight down, pulse three times at the bottom, then stand back up. Single leg bent over reverse fly (30 seconds on each leg): Balance on one leg with dumbbells in each hand. Bend over until torso is almost parallel to floor, face palms together, then pull both arms up at the same time while pinching shoulder blades together. Forearm plank to pike: Start on your forearms in a plank position, then lift hips towards ceiling while pushing head between arms, creating an inverse "V" shape with your body. Reverse to plank and repeat. Shuffle to squat thrust: Start in a squat position and shuffle feet back and forth for five seconds, then place hands on ground, jump feet back to a plank, jump feet back up, and return to a squat position. Repeat. Circuit #2: Hard Level Perform each move for a minute, repeating the entire series three times (resting for a minute between each set). Lateral lunge knee drives with small hop (30 seconds on each leg): Perform a side lunge, then when you return to start, drive the lunging leg's knee up and give a small hop. Standing plank walk-outs: Start standing, then bend over, put hands on floor, and walk hands out until you're in a plank position. Walk hands back and stand up again. Repeat. Narrow triceps push-up to side plank: Perform a push-up with hands closer together than normal, then rotate into a side plank (alternating sides). Kneeling hip abduction to sidekick (30 seconds on each leg): Start on hands and knees in a tabletop position. Raise one leg out to side (act like a dog meeting a fire hydrant), then, when leg is at hip level, kick foot out. Alternate sprinter lunges: Stand, then lunge one leg back while bending down and touching hands to ground in front of you. Stand back up, then repeat with other leg. Be explosive throughout. Circuit #3: Beast Level Perform each move for a minute, repeating the entire series three times (resting for a minute between each set). Straight leg lunge to bicep curl (30 seconds on each leg): Lunge forward while keeping back leg straight, then perform a bicep curl before returning to start. Plyo squats to burpees: Squat down, jump explosively up, then when you land, go right into a burpee. Keep alternating two moves. Dumbbell pike push-ups: Perform a pike push-up (hips are raised towards ceiling and body is in an inverted "V" shape) with hands on dumbbells. Dumbbell V-sits: Lie on floor with a dumbbell held close to your chest in both hands and legs straight. Sit up while raising feet so legs and torso create a "V" position, keeping legs straight. Basic front kick to touch-down lunge (30 seconds on each leg): Perform a front kick, then take same leg and lunge it back behind you, touching the floor with your hands. Yoga Flow Cool Down Repeat this flow-like sequence five times. Child's pose Cat/cow Plank Chaturanga (from a plank position you lower your body to the floor so that knees and chest touch down at the same time) Cobra Upward Facing Dog (continue lifting up from the Cobra position until arms are straight) Downward Facing Dog Forward Bend Standing Roll-up (slowly stand up from the forward bend, vertebrae by vertebrae) This sound insanely exhausting! I'm planning to do this workout the next time I hit the gym, i.e. probably tomorrow.. :nervous: If you try and fail, get up again! Are you ready? Link to comment Share on other sites More sharing options...
george28 Posted September 5, 2015 Share Posted September 5, 2015 OMG I think I would die right after the warm up routine Link to comment Share on other sites More sharing options...
anastaza Posted September 5, 2015 Share Posted September 5, 2015 I'll do it! Link to comment Share on other sites More sharing options...
Msig Posted September 5, 2015 Author Share Posted September 5, 2015 OMG I think I would die right after the warm up routine You can do it! I'll do it! Yaaaaaaas! Link to comment Share on other sites More sharing options...
Prox Posted September 5, 2015 Share Posted September 5, 2015 Worth a try! Link to comment Share on other sites More sharing options...
Guest ditaluver Posted September 5, 2015 Share Posted September 5, 2015 this is awesome! ill definiately be referencing this. sounds a lot like the H.I.I.T. classes I take Link to comment Share on other sites More sharing options...
juliebean Posted September 5, 2015 Share Posted September 5, 2015 I don't think I would last a minute. lol Link to comment Share on other sites More sharing options...
Guest Posted September 6, 2015 Share Posted September 6, 2015 Yes. Link to comment Share on other sites More sharing options...
Msig Posted September 6, 2015 Author Share Posted September 6, 2015 I just did it! Except for the sad fact that I could complete no more than 2 sets in each of circuits 1 and 3 - and just one set in circuit 3.... I don't know how she does it! She must be some kind of superhuman! Link to comment Share on other sites More sharing options...
Apples388 Posted September 6, 2015 Share Posted September 6, 2015 Her cool-down is probably more intense than most people's intense cardio! Link to comment Share on other sites More sharing options...
Routa Posted September 6, 2015 Share Posted September 6, 2015 Scary... Link to comment Share on other sites More sharing options...
lasky Posted September 6, 2015 Share Posted September 6, 2015 Iron Man workout! Link to comment Share on other sites More sharing options...
peter Posted September 6, 2015 Share Posted September 6, 2015 I just did it! Except for the sad fact that I could complete no more than 2 sets in each of circuits 1 and 3 - and just one set in circuit 3.... I don't know how she does it! She must be some kind of superhuman! Good for you!! Must know, though, what Madonna songs you listened to for inspiration as you worked out... Link to comment Share on other sites More sharing options...
Msig Posted September 7, 2015 Author Share Posted September 7, 2015 Good for you!! Must know, though, what Madonna songs you listened to for inspiration as you worked out... Actually, I don't have that many M songs on my workout playlists. However, one of my gym playlists is inspired by the featured playlists of Hard Candy Fitness. Some of the M songs that I do listen to while working out are: Living for Love (Offer Nissim Living for Drums) Bitch I'm Madonna (Sick Individuals Remix) Give Me All Your Luvin' (Just Blaze Bionic Dub) Celebration (Benny Benassi Remix) Let It Will Be (Paper Faces Remix) Hollywood (Jacques Lu Cont's Thin White Duck Mix) Link to comment Share on other sites More sharing options...
Recommended Posts