Kobe Bryant is an American All-Star shooting guard who plays for the Los Angeles Lakers in the National Basketball Association (NBA). Bryant led the Lakers to three consecutive NBA championships from 2000 to 2002. Bryant has become the cornerstone of the Lakers franchise. He led the NBA in scoring during the 2005–06 and 2006–07 seasons. In 2006, Bryant scored a career high 81 points against the Toronto Raptors. Bryant won his fourth NBA championship in 2009, leading the Lakers to their fifteenth title. He is considered by many the best basketball player in the world. Here is how he does it.
Kobe Bryant’s Routine
A training exercise that is done by Kobe is called the 666 workout. 6 hours a day, 6 days a week, 6 months a year.
Consists of:
2 hours of running
2 hours of basketball
1 hour of Cardio (boxing, jump rope, etc)
1 hour of Weights which are listed below:
Day 1 & Day 4
Bench press
Lat pull-downs
Incline press
Military press
Abdominal crunches
Day 2 & Day 5
Lateral dumbbell raises
Bar dips
Tricep press-downs
Bicep curls
Abdominal crunches
Day 3 & Day 6
Back squats/Front squats
Leg curls
Leg extensions
Calf raises
Abdominal crunches
Also an important thing to know is that Kobe focused on plyometric more than anything, which for those who don’t know is a method to develop explosive power. personally have tried to follow this brutal training regiment but I have failed to succeed in passing the fifth day of the workout without swaying away from the workout plan. This workout is hard to do for just five days let alone to do it for six days a week and six months a year, writes Helium.com
Think you are up for the challenge?
Kobe Bryant does these exercises to increase the size of his jump, a crucial part in a NBA players workout as stated by ezinarticles.com
It is essential for NBA stars to stay on a very strict jump workout that they do every day. The workout is very simple and can be done by basketball player of any skill level, whether you are a high school player who needs a few more inches to dunk or a college star that wants to win a dunk contest. Here are the key elements of the NBA jump training.
1. Jump Squats! Stand with your feet shoulder width apart and your hands behind your head. Bend your knees and crouch so that your legs are parallel with the floor. Now jump as high as you can, keeping your back straight and your hands behind your head. Instantly when your feet touch the ground, repeat the whole process. Do about 20 jumps, 3 times or until you cannot do anymore.
2. Stairs! This is easy and effective. Start by simply running up the stairs and walk back down. Then run up the stairs skipping a stair with each step. Then Hop with both feet up the stairs. Ten Hop on 1 foot up the stairs. All of these exercises work your calves tremendously, which is a huge part in jump height. Do these workouts every day.
3. Sprints! Sprints are much more effective in improving jump height than long distance running. Sprints force your muscle to become much more explosive. Do at least 5 sprints, 100 yards long, every day. You will see your quickness begin to skyrocket and you will start jumping higher in no time.
One of the trainers that Kobe Bryant works out with is Tim Grover. Tim works with many athletes. He is so highly regarded that he worked very closely with Michael Jordan. Tim Grover specializes on how to jump higher and be more explosive. Get his book right now!
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Katherine Heigl, the star of the movie “The Ugly Truth” and Grey’s Anatomy looks great. She uses different exercise routines and pays close attention to her diet. Here are some of her secrets:
According to eHow, these are the things that anyone can do to get a body like Katherine Heigl:
Step 1 - Stick to the 5-Factor Diet system just like the actress. The program uses smaller and healthier meals and snacks to help users lose weight and keep it off.
Step 2 - Use cardio training to get your body in top shape fast. Heigl uses cardio in almost every workout throughout the week.
Step 3 - Add circuit training to your list of activities. This works isolated groups of muscles and forces you to work those muscles quickly.
Step 4 - Workout at least five days a week and give yourself a break twice a week. This is the same routine the actress followed when preparing herself for a movie role.
Step 5 - Limit your workouts to 50 minutes or less to keep your body from feeling fatigued. Heigl works out for no more than 50 minutes every day so she still has energy the next day.
Step 6 - Go for a long hike when you don’t feel like working out in the gym. The actress lists hiking as one of her favorite activities.
Sounds simple enough, right? Well, that not all. She also loves to use kettlebells. When the actress heard that trainer Missy Beaver was teaching kettlebell classes on the set of Grey’s Anatomy, she signed up for one~on-one sessions to tone up all over. After a few weeks, Katherine’s arms were more defined, her legs looked leaner, and her abs were firmer. Now, not even scrubs can hide her sexy shape.
KATHERINE’S WORKOUT
Three times a week, Katherine does a half-hour session with Beaver that targets all her muscles and burns more calories than regular weight lifting. She warms up with 10 minutes of easy cardio, then performs 6 to 8 sets of exercises with kettlebells (heavy, cannonball-like weights). “I change the moves every time we train,” Beaver says. “It keeps her muscles challenged so she’ll continue to see results.”
When Katherine can’t eke out a full routine, she’ll do a set of 10 kettlebell swings–swinging the weight back and forth–to get her heart rate up.
“She groans when it’s time for the windmill,” Beaver says. “But Katherine loves how defined it makes her look.” Try it Stand with feet slightly wider than shoulders and hold the handle of a 5- to 10-pound kettlebell in right hand next to right shoulder, so weight is resting on forearm. Squat and rise up quickly, pressing weight overhead. Turn feet 45 degrees to the left. Keeping eyes on kettlebell and right arm straight up, bend from the hips to touch left hand to left heel. Tighten abs to return to starting position, keeping right arm locked. Do 5 touches; switch sides to complete set.
Supplies You Will Need:
How to use Kettlebells
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Megan Fox is an American actress and model. After having a successful career as a model, she launched her acting career in 2001, in which she played a supporting role as Brianna Wallace in Holiday In The Sun, starring opposite Ashley Olsen. Fox then guest starred in various television series, including What I Like About You, Two and a Half Men, The Help, Ocean Ave. and Hope and Faith. Fox’s breakout role was playing Mikaela Banes, Shia Labeouf’s character’s love interest in the blockbuster film Transformers, a role for which Fox won and was nominated for various Teen Choice Awards. Read on to see how she got in shape for that role.
Here is the Workout Routine Megan Did for Her Role in Transformers. Megan hired a personal trainer who had her do a time compressed body-weight routine. This is a very similar routine that many of the stars are doing. Robert Downey Jr. did a similar type of workout for Ironman. Her trainer obviously understood the benefit of sticking to bodyweight intervals to keep her body slim, sexy, and functional without bulking up. which is similar to famous actors such as Brad Pitt and Daniel Craig use as well.
How she got to look so good
Here is the workout routine Megan did for her role in Transformers: Megan’s workout relied heavily on planks. Hollywood trainer, Craig Ballantyne has a video page which shows several variations (will give link to that page later). Planks are by far the best move for women to get sexy, flat abs like Megan. A Brief Ab Circuit: After blitzing her abs with planks, she would then spend 15-20 minutes doing a circuit that involved knee ups, leg swings, and ball leg lifts. This is done in an interval like fashion…hard effort with just a little rest and back to a tough exercise. The idea is to do 3-4 different exercises back-to-back, rest 30-60 seconds, then do it again. Repeat for 15-20 minutes. It is harder than it sounds! She then took advantage of the increased heart rate by finishing off with 30 minutes of cycling. This was done with low intensity (I’ll explain why intervals, followed by low intensity cardio is extremely effective at getting lean). Why Megan Fox’s Brief Workout Burns Fat Like Crazy: You have probably heard that High Intensity Interval Training is great for getting lean and burning fat. This is true, but there is a flaw… Interval Cardio is great at releasing fatty acids from fat cells (basically releasing fat into the bloodstream) but is not good for using these fatty acids, once released. Low Intensity Cardio is great for using fat for energy, but isn’t good at releasing fat from the fat cells in the first place. Megan Fox’s Workout Program was a Hybrid Approach. She used body weight intervals to release the fat from the fat cells, followed by low intensity cardio to use these fatty acids for energy. The result was that Megan had a smokin’ body for Transformers. This is what Megan’s diet plan included leading up to “Transformers”. Megan still eats whole food sources instead of processed foods and avoids grains. This is similar to what many people call the “Paleo Diet”. Which is similar to eating like our ancestors. A description of the Paleo Diet: Avoid Grains. Hunters and Gatherers ate fruits and vegetables as their carbohydrates. The human body was meant to eat fruits and vegetables, not grains. Lot’s of natural sources of protein things like nuts, eggs, and meat is a great source of protein. Fats are good for you. Yes, you heard it right. Megan Fox’s diet has a good amount of fat. She eats an ounce of almonds and a few eggs ever day.
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Get Megan Fox’s training routine right now! |
If you follow this routine you may not end up looking like Megan Fox, but your body might!
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