Celebrity Body Workout

Ever wondered how stars get their bodies in tip-top shape just before a big event? We asked the creator of our celebrity approved Red Carpet Ready program, Cassey Miller to give us the lowdown – and take us through a workout!

Cass is also the Women’s Health Magazine fitness expert and Australia’s Bridal Body Whisperer, so you know she’s the right girl for your special event body prep!

“If you only have a few weeks to get ready for a big event, it’s all about high intensity workouts using traditional, basic exercises that are guaranteed to burn calories. You also need to eat a super clean diet that’s high in vegetables and protein, while being low on carbs,” Cass says.

“I always suggest the celebrities I work with move their bodies every single day in the final few weeks before they walk the red carpet. Not every session is an intense workout, there are a few long recovery walks or yoga sessions in there but the point is, there’s a lot more movement than usual!

“The BUF Red Carpet Ready program is based on the kind of workouts and nutrition planning I use to whip people into shape on a limited timeframe – high intensity interval training (HIIT) workouts, toning moves mixed with cardio, plus suggested recovery sessions,” she said.

And when it comes to nutrition?

“To give you an idea, breakfast might be poached eggs with greens and a small serve of avocado, lunch could be a big salad with chicken or legumes and lots of leafy greens, then it’s baked fish with steamed vegetables for dinner. Snacks include low-GI fruits like berries and apples, or a small serve of nuts/seeds. And dessert is a big mug of herbal tea – I love licorice for a sweet hit,” Cass says.

“The menu might not sound super exciting, but it’s only for a few weeks and it does work, so on the night of your big event, you can indulge guilt-free!”

We asked Cass to take us through a simple, do-anywhere workout that would meet the celeb-body criteria… let us know if you give it a go, tag us on social media @bufgirls and hashtag #bufgirl so we can find you!

 

Cassey’s Celebrity Body Workout

Below are 8 suggested exercises – complete the list in order, from top to bottom using Tabata timing. That means 20 seconds of work for each exercise, moving as fast as you can while maintaining good form, then taking 10 seconds of rest between each one.

The exercises chosen have you moving from standing to floor positions with each new move, which is for a reason – to get your heart rate skyrocketing and make sure you get maximum results!

The final exercise on the list is a bit of a choose your own adventure – we’ve given you a few suggestions in case you get stuck.

It will take you 4 minutes to get through the entire list from top to bottom, so complete it 5 times in total for a 20-minute workout that will leave you breathless and full of workout endorphins!

Make sure you check out our video of Cass doing each of the moves to make sure you nail the right technique before you start, then go for it.

20sec: Plank Jacks
Start in the plank position. The body should form a straight line from the shoulders to the ankles. Engage the core by contracting your abs. Jump the feet out to the sides as if you were performing a jumping jack but keep the upper body still.

10sec: Rest

20sec: Bodyweight Squats
Start standing up with your feet hip distance apart, or a little wider if it’s more comfortable for you. Keep your back straight and your chest and shoulders up – look straight ahead. Push your hips back and bend your knees, lowering your body as if on to a chair beneath you. As you squat down, focus on keeping your knees in line with your feet and don’t let your knees push forward past your toes. 

10sec: Rest

20sec: Mountain Climbers
Begin in a pushup position, with your weight supported by your hands and toes, one leg straight out behind you and the other bent undearneath you. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

10sec: Rest

20sec: High Knees
Stand on a flat surface & Begin jogging, lifting the knees high enough for your comfort level, ideally up in line with your hips. Keep your core strong to support your back.

10sec: Rest

20sec: Bicycle Crunches
Lie flat on the floor with your lower back pressed to the ground, then put your hands behind your head and bring your knees in towards your chest, lifting your shoulder blades off the ground. Make sure not to pull your neck forward though! Next, straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows. Now switch to the other side and keep moving from right to left, alternating the extended leg and the way your torso is twisting.

10sec: Rest

20sec: Skaters
Start standing on one foot, with your hips pushed back a little. Push off that leg and leap as far as you can laterally (sidewards) to land on the other foot. Keep moving side to side, leaping as far as you can.

10sec: Rest

20sec: Alternating Swimmer Rows
Lie on your stomach and extend your arms and legs straight, making a long line with your body. Use your back and glute strength to alternately lift your opposite arm and leg off the ground. Try not to jerk about, move smoothly and keep your forehead facing the ground.

10sec: Rest

20sec: Your Favourite Exercise!
Choose whatever exercise you love and that really gets your heart rate up!
We love: Burpees, Skipping, Lunge Jumps, Squat Jumps, Starjumps, Shadow Box.

10sec: Rest

Next up: Repeat another 4 times through for a 20-minute workout!

 

Loved our celebrity workout? Join the Red Carpet Ready team to have Cassey as your trainer for two weeks!