August 09, 2015
Want To Look Like KoKo? How To Workout Like Khloe Kardashian!
Khloe Kardashian has been working her butt off (so to speak) and she looks great!
Kardashian graces the September 2015 issue of Women's Health, revealing what she calls her 'revenge body.'
Of her 35 pound weight loss, Kardashian tells the magazine, “The first 45 days you’re like, ‘F**k this sh*t.’ You’re exhausted, you’re sore, and I actually felt fatter because I was swollen. If you keep going, you’re eventually like, ‘Wow, is that an indentation on my arm? Yeah, it’s a revenge body. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existence.”
She sure did show them!
To go after a similar transformation, Women's Health suggests doing the following exercises two to three times a week, taking a rest day in between. Do each exercise, then rest 10 to 30 seconds. Do two to five sets of each move and work your way through the routine.
1. Single-Dumbbell Clean and Press
“Stand with your feet shoulder-width apart and a dumbbell between your feet on the floor. Push your hips back as you squat to grab the dumbbell with your right hand, arm fully extended. In one movement, pull the dumbbell up and ‘catch’ it at shoulder height as you press through your heels to stand. Press it overhead, palm facing away from you, keeping your knees slightly bent and core engaged. Pause, then reverse the movement. That is one rep. Do eight to 12 reps, then switch sides.”
2. Banded 4 X 4 Walk
“Place a mini resistance band around your ankles and stand with your feet slightly wider than hip width, knees bent. From starting, imagine you’re creating a large square: Step your right foot out to the right side, followed by your left foot, keeping tension in the band the entire time. Continue 20 to 30 steps. Then step your left foot forward, following by your right for 20 to 30 steps. Finally, take 20 to 30 steps to the left, then 20 to 30 steps backward. You should be back at your starting point.”
3. Overhead Crunch to Rotation
“Lie on the floor, knees bent, holding a medicicne ball overheard. Keeping your arms straight and core tight, raise the ball over your knees. Lower back to start. That’s one rep. Do 10; on the next rep, raise the ball and rotate to lower it outside your right hip. Reverse to return to start. Repeat on the left, continue alternating for 20 total reps.”
4. Renegade Row To Mountain Climber
“Get into a pushup position with your hands resting on dumbbells and flight slightly more than hip-width apart, your body forming a straight line from head to heels. Brace your core as you pull one weight toward the side of your chest. Pause, then slowly lower the weight. That’s one rep. Repeat on the other side and continue alternating for eight to 12 reps. Then return to the starting position and raise your right knee towards your chest. Lower and repeat with your left leg. Continue alternating for 20 to 30 reps.”
5. Revese Lunge to Press With High Knee
“Grab a pair of dumbbells and hold them at shoulder height, elbows bent and palms facing foward. Step your left leg back and bend both knees to lower your body into a lunge. In one motion, press through your right heel to stand, raising your left knee in front of you to hip height and pressing the weights directly overhead. Pause, then lower back to start. That’s on rep. Repeat on the other side, then continue alternating for 10 to 16 reps.”
And remember, when you really want to make a change, you can find the time. Khloe's trainer Gunnar Peterson says of her: “She’s consistent regardless of her schedule, and her schedule is no joke! I’ll ask people, ‘Are you busier than Khloe? She’ll be here at 7 a.m.'”
Makes my excuses feel pretty lame. There's no reason why I can't fit this sort of workout into my life. What do you think?
Do you follow us on Instagram?
[caption id="attachment_103522" align="alignnone" width="100"]
@BodyRockTV[/caption]
Of her 35 pound weight loss, Kardashian tells the magazine, “The first 45 days you’re like, ‘F**k this sh*t.’ You’re exhausted, you’re sore, and I actually felt fatter because I was swollen. If you keep going, you’re eventually like, ‘Wow, is that an indentation on my arm? Yeah, it’s a revenge body. But it’s just as much for all my critics who called me ‘the fat one’ for my entire existence.”
She sure did show them!
To go after a similar transformation, Women's Health suggests doing the following exercises two to three times a week, taking a rest day in between. Do each exercise, then rest 10 to 30 seconds. Do two to five sets of each move and work your way through the routine.
1. Single-Dumbbell Clean and Press
“Stand with your feet shoulder-width apart and a dumbbell between your feet on the floor. Push your hips back as you squat to grab the dumbbell with your right hand, arm fully extended. In one movement, pull the dumbbell up and ‘catch’ it at shoulder height as you press through your heels to stand. Press it overhead, palm facing away from you, keeping your knees slightly bent and core engaged. Pause, then reverse the movement. That is one rep. Do eight to 12 reps, then switch sides.”
2. Banded 4 X 4 Walk
“Place a mini resistance band around your ankles and stand with your feet slightly wider than hip width, knees bent. From starting, imagine you’re creating a large square: Step your right foot out to the right side, followed by your left foot, keeping tension in the band the entire time. Continue 20 to 30 steps. Then step your left foot forward, following by your right for 20 to 30 steps. Finally, take 20 to 30 steps to the left, then 20 to 30 steps backward. You should be back at your starting point.”
3. Overhead Crunch to Rotation
“Lie on the floor, knees bent, holding a medicicne ball overheard. Keeping your arms straight and core tight, raise the ball over your knees. Lower back to start. That’s one rep. Do 10; on the next rep, raise the ball and rotate to lower it outside your right hip. Reverse to return to start. Repeat on the left, continue alternating for 20 total reps.”
4. Renegade Row To Mountain Climber
“Get into a pushup position with your hands resting on dumbbells and flight slightly more than hip-width apart, your body forming a straight line from head to heels. Brace your core as you pull one weight toward the side of your chest. Pause, then slowly lower the weight. That’s one rep. Repeat on the other side and continue alternating for eight to 12 reps. Then return to the starting position and raise your right knee towards your chest. Lower and repeat with your left leg. Continue alternating for 20 to 30 reps.”
5. Revese Lunge to Press With High Knee
“Grab a pair of dumbbells and hold them at shoulder height, elbows bent and palms facing foward. Step your left leg back and bend both knees to lower your body into a lunge. In one motion, press through your right heel to stand, raising your left knee in front of you to hip height and pressing the weights directly overhead. Pause, then lower back to start. That’s on rep. Repeat on the other side, then continue alternating for 10 to 16 reps.”
And remember, when you really want to make a change, you can find the time. Khloe's trainer Gunnar Peterson says of her: “She’s consistent regardless of her schedule, and her schedule is no joke! I’ll ask people, ‘Are you busier than Khloe? She’ll be here at 7 a.m.'”
Makes my excuses feel pretty lame. There's no reason why I can't fit this sort of workout into my life. What do you think?
Do you follow us on Instagram?
[caption id="attachment_103522" align="alignnone" width="100"]
@BodyRockTV[/caption]