Celebrity Diet and Fitness Routine
David Kirsch is the celebrity trainer of starts like Heidi Klum, Liv Tyler, and Karolina Kurkova. David has developed a workout routine that is guaranteed to get you into bikini shape in no time. David is a master of toning women’s bodies, and keeping them looking feminine and not bulky, or too muscular.
I have posted some photos of celebrities working out on the beach for inspiration. 🙂 Ready to get fit with David Kirsch’s Beach Workout? Keep reading.
David Kirsch’s Beach Workout
Below is a list of the total Beach Workout. Below the list you will find detailed explanations of how to execute the exercises.
Before you start
• Always start your workout with some slight stretches to warm up
• Always allow time for cool down stretches also
• You must keep well hydrated
• It’s best to workout first thing in the morning on an empty stomach
Your bikini boot camp workout
- 2 minutes – Light stretching including Good Mornings and Good Mornings with Knee Bends
- 1 minute – Jumping Jacks
- 30 seconds – David’s Platypus Walks
- 1 minute – Shadow Boxing with crossovers, Uppercuts and Knee Bends
- 1 minute – Plié Squats with Calf raises
- 2 minutes – Reverse Lunges with Front Kick
- 1 minute – Squat Thrusts with Medicine Ball
- 1 minute – Scissors Reverse Crunches
- 2 minutes – David’s Donkey Deluxe
- 1 minute – Bench Steups (if possible) with Tricep Kickbacks
- 1 minute – Pushups
Take a 2-3 minute rest and hydration break and run through the routine again. Then repeat the whole sequence two to four more times with ankle weighs and dumbbells if you have them. These exercises all target major muscles including your chest, back, arms, abs, glutes and legs – making you a Bikini Beauty if you stick to the program.
Good mornings
Stand with your feet slightly wider than shoulder-width apart and your hands behind your head. Bend forward from the waist, keeping your legs and your gaze straight ahead. Keep your back flat. Once your body is perpendicular, rise back up as you exhale. Add a knee bend to the movement.
Do the move as usual but this time, once your torso is parallel to the floor, bend your knees and lower your butt toward the floor, finishing the movement by straightening your legs and standing up at the same time. The second part of the move – the knee bend – must be done slowly and carefully. Make sure you engage your glutes throughout the move by sticking your butt out as much as possible. That will take the pressure off your knees.
David’s Platypus Walk
This is an awfully silly-looking exercise but it will get your heart pumping and your glutes and quads burning. Sit into a squatting position with your hands behind your head, your knees aligned with your toes and your butt sticking back as far as you can go. Keep your core tight and walk forward while pushing off with each heel. If you perform this correctly you’ll look like a platypus – and your glutes and thighs will be on fire.
Not everyone can do the platypus. If you have the strength and coordination to do the move, it’s a great quad and glute burner. Make sure to sit back on your heels. Do not step too far forward or you’ll stress your trailing knee.
Scissors Reverse Crunch
Lie on your back on a mat. Bring both legs into the air so that your legs form a 90-degree angle with your body. Stabilise your core and make sure your abs are tight. Bring your feet apart so your legs form a scissor shape and then pull from your hips in a reverse crunch. Make sure your feet are flexed.
If the move becomes too easy use, 5-10 ankle weights or ask a friend to apply gentle pressure downward to your ankles. If your lower back hurts during this move, limit your range of motion and be sure to disengage your hip flexors. Additionally, be sure to tighten your abs and keep them contracted throughout the movement.
Shadow Boxing
A great exercise for your shoulders, back, arms and abs. You can shadowbox with or without weights. Hold light weights in each hand and throw a series of punches. Make sure not to punch so quickly that you hyperextend your elbows or shoulders. Throughout your workout, keep your abs tight and your shoulder blades retracted. The tighter your core, the more effective shadowboxing becomes.
Try the following punches, interpersed with some knee bends as if you were ducking an incoming punch from your shadow.
Crossover: Stand with your abs tight and your back flat. Punch your left fist out diagonally, ending at torso level in front of your right ribs. Pull back and repeat on the other side.
Uppercut: with your left elbow against your ribs and your palm turned up, punch in an upward motion, as if you were punching someone in the stomach and trying to lift him off the ground with your fist. Pull back and repeat on the other side.
Hooks: bring your bent left arm up so that it is parallel with the floor and punch with a hooking motion as if you were trying to clock someone on the side of the jaw. Pull back and repeat on the other side.
David’s Donkey Deluxe
Get on all fours with your hands under your shoulders and your knees under your hips. Make sure your back is flat, not arched or curled. Stabilise your troso by contracting your abs. Inhale as you lift your right knee off the floor and pull it straight in toward your chest.
Exhale as you press your right foot back an up behind you in an arcing motion. You should feel the motion in the lower part of your buttocks. Inhale as you lower your leg until your thigh is parallel to the floor. Exhale as you raise your leg again, this time bent at a 90-degree angle, pulsing your heel toward the ceiling. Exhale as you straighten and raise your right leg behind you. Inhale as you lower it.
Reverse Lunge w/ Front Kick
Stand with your feet a shoulder width apart. Keep your core stable and weight on your heels. Take a large step back with your right foot, planting and then lowering your body until both legs are bent in right angles.
Exhale as you extend your legs. Lift your right foot, bringing your right knee in toward your chest and then launch a front kick into the stomach on an imaginary opponent standing directly in front of you. Complete a set of lunges with front kicks with the right leg and repeat on the leg side.
Bench Step Ups
Stand in front of a step with your core stable. Place your right foot on the step and press up through the heel of your right foot to lift your body up off the ground and onto the bench. Once you have extended your right leg, bring your left knee up toward your chest. Lower yourself to the ground, switch legs and repeat the motion on the other side.
Step with your right leg again, but this time, bring your extended left leg straight behind you WITHOUT bending your knee. Lower it and repeat on the other side. When stepping up, it’s very tempting to push off with your foot, giving yourself momentum for the step. Resist the urge, focusing on pushing instead only through the leg that is lifting the body.
Distinctly David on this: For an additional tweak, extend both arms out and overhead as you extend your rear leg behind you. Perform the move at a good clip yet keep the form and focus tight. Make sure not to arch your lower back. Do not do this move if you have a history of knee or lower back problems.
Plié Squat w/ Calf Raise
Get into a squat position with your feet shoulder-width apart and hold a dummbell between your legs. Your toes should be turned out at a 45 degree angle. Stick your butt back as you squat down, keeping your bodyweight in your heels. As you are sinking into the squat, bring your heels off the ground and rise onto the balls of your feet. Continue to keep your bodyweight down toward your heels. Then bring your heels back to the floor and shift your bodyweight back into them, squeezing your inner thighs and glutes before pressing back up.
Pay attention to your knees and lower back on this move. Don’t allow your knees to jut beyond your toes. Also, don’t lock them in the ‘up’ position. If your lower back hurts then you are not keeping your abs tight enough throughout the move. This can also be performed with someone, allowing greater stability and more range of motion. Face your friend and hold hands.
Squat Thrusts w/ Medicine Ball
Stand with your feet slightly wider than a hip’s distance apart. Grasp a medicine ball with both hands at chest level with your elbows bent. Bend your knees, stick your butt back, and come into a squat.
Continue to bend your knees as you bend forward from the hips, placing the medicine ball on the floor under your breastbone.
Press your hands into the medicine ball as you jump and extend your legs behind your body, coming into a push-up position. Keep your abs tight the entire time. Recoil your legs and rise to the starting position.
Standard Pushup
With your hands directly under your chest, inhale as you lower your chest toward your hands, making sure to keep your abs tight and your back flat. Once you reach the floor, press up as you exhale. Concentrate on pressing through your chest muscles. When you reach the top of the pushup, extend your arms but keep your elbows loose. This is where David’s method of visualisation is essential. You need to put your brain in your chest throughout this movement. You don’t want to feel the movement in your shoulders or lower back. If you feel this in your shoulders, your hand placement is wrong. Check to make sure your hands are directly under your chest.
If your lower back is bothering you, you are probably slouching. Check your alignment, lock your hips and tighten your abs. Lastly, if your elbows hurt, you are locking them out; remember to keep them loose throughout the movement. If you don’t have enough strength to push yourself up, start by doing pushups on your knees or against a bar or something stationery.
In addition to doing this workout 3-4 times a week, you should also try and incorporate 15 minutes of sweaty cardio daily – work up to 45-minute sessions as your fitness and stamina increases.
Eating for your bikini body boot camp
In addition, follow David’s ABC’s of nutrition. A great-looking body needs great food fuel. For an initial two-week period of your Bikini Boot Camp, cut out alcohol, bread, starchy carbs, dairy, extra sweeteners, fruit and trans fats. After this period, slowly integrate yet don’t overload on any item or you may undo all your good work.
Importantly, when maintaining a great body, we urge you to pay attention to how certain foods make you feel. So, if eating bread makes you feel tired, induces carb cravings and gives you bloat, then you know what to do: keep bread to a minimum. As a rule, try to eat the best quality of everything you consume. Avoid white processed foods always.
Try to eat every 3 hours from 7am, 10am, 1pm, 4pm and 7pm. If you want to lose some pounds, don’t eat after 7pm.
A typical food day:
- 7am – a high quality protein shake*
- 10am – egg white omelette with spinach and shitake mushrooms
- 1pm – main meal of the day – lean protein with leafy mixed salad greens or steamed green veggies
- 4pm – chopped celery sticks and sliced red peppers OR 7-10 raw unsalted almonds
- 7pm – a light meal of lean protein with leafy salad or veggies – if you want to lose some pounds, add another protein shake here for the two-week period
- Opt for lean protein that first swims, then flies. So salmon, fresh tuna, chicken and turkey are great choices
- Add plenty of green veggies and salad leaves to your meals
- Keep veggies freshly steamed and integrate fresh herbs into your cooking
- Drink 2 litres of flat water a day
- Cut out caffeine (green tea is allowed), sugar, salt, processed foods, anything pickled, tinned or jarred
- Get creative in the supermarket – learn to enjoy looking for great quality fresh fresh food
- Always take time to eat your meal – don’t rush
- Fruity tip: after the two-week detox, try to stay away from sugary fruits such as pineapples, mangoes. Instead, opt for strawberries, blueberries, apples, melon
Source: www.ivillage.co.uk
Most Popular David Kirsch Workout Book and Dvd!
Click on the image to get your copy today!
 David’s Fitness Book |
 David’s Workout Dvd |
|---|
