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Madonna's Workout

Posted Aug 24 2008 3:39pm
I came across the following article about Madonna's trainer.

I think this article is interesting for a couple of reasons. First off the workout. I need to try it one of these days because it really does sound like a killer!!

The Workout

While following this plan six times a week, use 3-pound weights, max. Anderson explains, “It’ll get you to your tiniest, tightest point without overdeveloping muscles.” Get video footage of the workout at .


Make a 20-minute iPod playlist and do a different cardio activity (treadmill sprints, jumping rope, running on a trampoline) for each song. Switching activities will keep any one group of muscles from bulking up. “You should be dripping sweat and taking very few breaks,” she advises.

Get crunching! Do these three moves on a mat:

1. Lie flat on back, legs straight, then bend legs and pull to chest, feeling exertion in abs (50 reps).

2. With legs at 90-degree angle, do 50 crunches.

3. Lie with legs straight, feet apart. As you slightly lift one foot, crunch straight up and down; return foot to floor and lift the other while crunching. Do 60 times, each side.

Tone Do 100 reps each, or 200 for moves that alternate sides:

1. With feet shoulder-width apart, hold arms out in a T and rotate palms from -facing floor to ceiling.

2. In same stance, bend one wrist and pull across body, arm straight, in a smacking motion across your body. Alternate arms.

3. Then, with arms straight behind you, palms to-gether, snap your wrists from side to side.

4. Hold a 3-pound weight above your head with elbow bent at a 90-degree angle. Then lift weight straight over head. Do all reps on one side, then switch arms.

5. With weight in hand, hold one arm out in a T, bend at elbow to cover eyes, then straighten, keeping arm lifted. Do all reps on one arm; switch.

6. Do grand pliés: Stand with feet -shoulder-width apart, toes pointing out. With hands on hips and back straight, slowly bend knees until thighs are parallel to floor.


Increase cardio 10 minutes each week, so by week six, you’re up to 60 minutes daily, plus toning exercises.

The workout seems a little strange / different. I love doing new things to my body though. I might give it a try this week, mixing it in with my Jillian Michael's workouts.

I am a little bothered by the way she says to eat. Actually a lot! It seems like the goal is to build muscle but how are you supposed to do that if you're not eating enough and doing an hour of cardio a day?

This is an example of a day:



1 pumpkin spice Kashi bar with 1 cup vanilla — or plain — nonfat rice milk


1 cup plain penne pasta with ½ cup steamed peas


3 to 5 oz fresh turkey breast with ½ cup each of chopped spinach, cucumber and tomatoes

There isn't even a snack built in! I guess you probably would lose 20 pounds in 6 weeks but I bet those 20 lbs would be back on in 4 weeks. Madonna does look fantastic but I don't believe that this is all she eats. I personally would be famished. I need to eat more than this and of course it goes completely against 'Burn the Fat, Feed the Muscle'. I will give the workout a try though.
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