Madonna‘s Rebel Heart World Tour is just a month away and we’re expecting the Queen of Pop to pull out all the stops when it comes to fashion, shocking performances and showing off her insane body, because arms, legs and abs that toned don’t come easy. We asked Craig Smith, the singer’s head personal trainer and creative director of Hard Candy Fitness, to teach us his signature moves for getting Madonna-level ripped.
1) Push Up to Arabesque
What it does: Tones chest, arms, shoulders, abs, glutes
Lower to a wide arm push up position and extend your leg straight up to arabesque position, pressing down into your hands before returning to start position. Repeat for 60 seconds, alternating leg extensions each rep.
2) Center Squat to Plank Walk
What it does: Tones abs, butt, legs, thighs, arms
Start in the neutral standing position holding 5 lb. dumbbells, then send your hips back to center squat, plank walk out and hold position. Then plank walk back to a center squat and finish in standing position. Repeat for 60 seconds.
3) Plank to Forward Lunge with Arm Row
What it does: Tones arms, back, abs, butt, legs, thighs
Hold onto a pair of 5 to7 lb. dumbbells from an isometric plank position and alternate lunging forward, getting your foot as close to your hand as possible, for 30 seconds. Then, hold the lunge and complete single arm rows for 30 seconds. Repeat exercise from the top, but this time row with the other arm.
4) 3 Knee Repeater
What it does: Tones arms, abs, butt, legs, thighs
Start from an upright stationary lunge position, then hinge at the hips and extend your arms above your head. Stabilise on your supporting foot and drive your knee up towards your hands explosively three times. Add a plyo hop switch and repeat on the other side. Repeat for 45 to 60 seconds.
5) Curtsy Lunge to Side Attitude
What it does: Tones butt, legs, thighs
Do three pulses of a curtsy lunge, then lift your leg up and out, bending at the knee. Perform 10 reps on each side and repeat 2 to 3 times.