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Model Kate Upton’s Secret to a Killer Bod?

They regularly hoist barbells stacked with multiple hundreds of pounds.  You already know that celebs like Kate Upton, Chelsea Handler, and Whitney Cummings don’t mess around when it comes to lifting heavy. (Read about how we tested their routines in trainer Ben Bruno’s exclusive gym.)

Now it’s time to make that barbell your bestie, too. (But don’t go for the 100-pounders just yet. Here’s how to pick a weight that works for you.)

Ready to werk it? This simple, three-move plan from Bruno will build your butt, firm your thighs and triceps, and smooth out bra bulge, too. Perform three sets of eight to 12 reps of each exercise. Do them twice a week. (For more moves you can use, pick up Women’s Health’s Lift to Get Lean by Holly Perkins.)

Landmine Lower-Body Combo
Kick Ass Like Kate UptonIllustration by Kagan McLeod

RELATED: How to Train Like a Celebrity

Place one end of a barbell in a corner, or use a gym’s landmine machine (it’ll look like a barbell attached to an anchor on the floor). Stand facing the end of the barbell and grasp it with your hands cupped, fingers interlocked (a). Keeping your chest lifted, bend at your hips and knees until your thighs are parallel to the floor (b). Press through your heels to return to standing (c). (That’s a squat.) Next, hinge forward at your hips to push your butt back as you lower your torso and the barbell toward the floor (d). Squeeze your glutes to return to start. (That’s a deadlift.) One rep is one squat and one deadlift.

Barbell Hip Thrust

supermodel workoutIllustration by Kagan McLeod

Sit on the floor and rest your upper back against a bench. Place a barbell across your lap at your hips. Bend your knees and place your heels on the floor (a). Lift your butt off the floor so that your body forms a straight line from your head to your knees (b). Pause, then lower back to start; that’s one rep.

RELATED: The 5-Minute Butt Workout That’ll Fire Up Your Glutes in a Flash

Single-Arm Dumbbell Row

Kick Ass Like Kate UptonIllustration by Kagan McLeod

Stand in front of a bench with knees slightly bent, a kettlebell in your right hand. Place your left hand on the bench (a). Row the weight up until your right hand meets your hip (b). Lower the weight back down; that’s one rep. Perform all reps on one side, then switch sides.

This article was originally published in the July/August 2016 issue of Women’s Health, on newsstands now.

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