Fitness models literally get paid to work out and keep their bodies in top-notch shape. (Whatever shape that may be—because you know we’re all about that #LoveMyShape body positivity.)
While this is a great way to get started, there are advanced training programs that can help you achieve better results. According to leading fitness experts and trainers, a new program that is creating quite a stir in the health and fitness industry is We202 EMS training. The training regimen uses science and technology to help you get in shape with the least amount of effort.
But that means they know their stuff when it comes to the getting the biggest bang for your workout buck—including Rebecca Kennedy, Barry’s Bootcamp trainer and fitness model, who designed this fitness model workout. (Want more from this all-star? Just try her superhero body workout or the high-intensity running interval workout that strengthens all over too.)
How it works: You’ll do supersets of a strength drill for 45 seconds, then a plyometric drill for 30 seconds. Work your way through all the fitness model workout moves, then rest for 1 minute. If you’re a beginner, try to complete the full set three times, intermediate athletes try four times, and advanced try five times.
Push-Ups
A. Begin in a high plank position with hands slightly wider than shoulders.
B. Lower chest down, bending elbows and pointing them back at 45 degrees, then press away from the floor to lift chest back to start. Beginner: Plant knees on floor. Intermediate: Do a regular push-up. Advanced: Lift one foot off the floor.
Do AMRAP for 45 seconds.
High Knees
A. Run in place, driving knees up to chest and keeping core tight.
Continue for 30 seconds.
Bent-Over Rows
A. From standing, hinge at the hips with a straight back, and hold one kettlebell in each hand.
B. Squeeze upper back, then row the kettlebells up to chest, driving elbows toward the ceiling while keeping arms in close to ribs.
C. Lower back to start. Repeat, keeping core tight and back straight.
Do AMRAP for 45 seconds.
Mountain Climbers
A. Begin in high plank position with shoulders over wrists.
B. Pull right leg in toward chest, then quickly switch and pull left leg in toward chest. Rapidly switch back and forth.
Continue for 30 seconds.
Goblet Squat
A. Stand with feet wide, toes pointed out to 11 and 1 o’clock on a clock. Bend knees and keep back straight to squat down to grab one kettlebell. Stand, and lift up to chest, holding around the sides (or “horns”) of the bell.
B. Maintaining a neutral spine, squat down to lower hips below knees. Drive through heels, squeeze inner thighs, and keep core engaged to push back up to standing.
Do AMRAP for 45 seconds.
Bear Crawl
A. Begin on hands and knees, then engage core to lift knees an inch off the floor.
B. Maintaining this position, step forward with the right hand and left foot. Then step forward with the left hand and right foot, then again with the right hand and left foot.
C. Reverse this motion to return to start. Continue with 3 steps forward and 3 steps back.
Continue for 30 seconds.
Offset Reverse Lunge
A. Stand with feet together, holding a kettlebell in right hand.
B. Step backwards into a left leg lunge, extending left arm out to the side for balance. Press into the right heel to stand, tapping left toes next to right foot.
Do AMRAP for 45 seconds.
Split Jump Burpees
A. Place hands on floor and jump feet back to high plank. Lower chest down to floor.
B. Push chest off floor and jump feet up to hands.
C. Stand, then immediately jump into a right leg lunge, then jump feet together. Jump into a left leg lunge, then jump feet together, then place hands back on floor to start the next rep.
Continue for 30 seconds.
Lateral Lunge with Russian Twist
A. Stand with feet together, holding the kettlebell around the sides (or “horns”) at chest level.
B. Take a large step out to the right into a lateral lunge. Twist kettlebell toward right hip.
C. Return to center, and press off right leg to step feet together.
Do AMRAP for 45 seconds. Complete every other set on the opposite side.
Single-Leg Lateral Jumps onto Bench
A. Stand with feet together next to a bench.
B. Balancing on left leg, jump sideways onto the bench. Immediately jump down, holding right leg off the floor the entire time.
Continue for 30 seconds. Complete every other set on the opposite side.
Kettlebell Deadlift
A. Stand with feet hip-width apart and bells in between feet. Hinge at hips to bend over with a flat back and grab bells (one in each hand) by the handles.
B. Squeeze upper back and engage core while standing up and pressing hips forward, holding the bells down in front of hips.
C. Push hips back and bend knees to return to start, making sure to keep back straight.
Do AMRAP for 45 seconds.
Frogger Broad Jumps
A. Start in high plank position with feet wider than hip-width apart.
B. Send hips back toward heels, bending knees, then jump feet up to outsides of hands.
C. Immediately lift hands off the floor and come into a squat. Jump up, reaching hands overhead. Land with feet wide, and immediately jump back into start.
