Gunnar called me from his L.A. gym (right after Jennifer Lopez finished her session) and gave me the scoop on how he's helping long-term client Hugh Jackman, this year's Academy Awards host, prepare for the big night.Presumably, Hugh will be showing off his singing and dancing skills—not standing there telling jokes—so their training sessions are all about endurance.
Gunnar says their workout plan isn't gender-specific. "This isn't about getting bigger biceps," he says. "I'd do the same moves with a woman. Everyone's got two arms, two legs and a torso, right?"
Want to try? Here are some tips straight from the man himself.
Plyometric moves:
Starting with feet on the floor, squat down and then jump with both feet onto a knee-height, stable bench. This works your legs and butt. No one said it was easy.
Get into a pushup position with your hands on a stable bench or the bar on a Smith machine (increasing the angle of your body makes it easier than if you're parallel to the floor). Push up and release your hands at the top. This works your arms and chest.
Cardio interval training:
Alternate between jogging (or fast walking) and sprints. Do three minutes at the slower pace with 15 seconds sprinting at the fastest speed you can take, then two minutes slower and 20 seconds faster, then one minute slower and 25 seconds faster, then 30 seconds slower and 30 seconds faster. Reverse the plan until you hit 15 minutes total. Switch it up by doing one session on the treadmill and another on the elliptical.
Toning:
Let this sink in: Women cannot bulk up from regular weight training (we lack the testosterone), so there is absolutely zero reason not to do it. Target multiple muscle groups with single moves, like squats or lunges paired with shoulder raises and bicep curls.
Diet:
Before and after a workout, go for fruit, vegetables, and lean protein. (Gunnar's tip: The fewer legs it had when it was alive, the better it is for you—that means fish is best, followed by chicken and turkey).
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