Heather Marr is an N.Y.C.-based personal trainer andThe Model Trainer Methodcreator, whose A-list client roster includes some of the world’s most famous supermodels. Ahead, she shares five model-approved moves to get you looking and feeling strong in no time.
Models are often traveling for work and pressed for time. With fashion week and other high-profile events in full swing, many of my clients are squeezing in fast workouts in their hotel rooms, model apartments and even outdoors with next to no equipment. Model or not, time and equipment constraints are a struggle many of us can relate to. Below are five go-to moves my model-clients use to sculpt their enviable physiques. No excuses!
Death Crawl
Start in a plank position, feet together. Jump feet in towards the hands, keeping feet together and hips lifted. Don’t rest your glutes on your heels. Walk hands out again without allowing the hips to rock until you are in the plank position. Pause for two counts (don’t rush) and then jump feet in and repeat. Each body length is one rep.
Forward to Reverse Lunges
Step forward with right foot and lower the left knee until it almost touches the ground and right thigh is parallel to the ground, breathing in. Pushing through heel of your right foot (this is the working leg), lift right leg up and back behind the body, similar to a forward lunge but passing the starting position and landing behind you. Lower until right knee almost touches the ground and left thigh is almost parallel to the ground. Pushing through heel of left foot (this is the working leg), step the right leg all the way from behind you to the front of you as if you are performing a reverse lunge but passing the starting position. That’s one rep.
Decline Pushup
Start in a plank position with toes on a chair, bench or elevated surface, hands on floor. Keep body in a straight line with ribs lifted. (Don’t let glutes pop up like a tent.) That’s your starting position. Bending at elbows, lower body until your chest almost touches the floor while breathing in. Straighten arms, pushing body back up to starting position while breathing out. That’s one rep.
Jump In Jump Out
Start in plank position with feet together and hips lifted to activate core. That’s your starting position. Hop feet in, keeping hips and heels raised. Wait one beat then jump feet back to starting position. That’s one rep.
Bulgarian Split Squat
Stand away from a chair, bench or elevated surface and lift right foot back to rest toes on the surface. That’s your starting position. with arms at your sides, lower your (back) right knee until it has almost reached the ground while breathing in. Stand back up to starting position, focusing on pushing through the heel of your left (front) foot while breathing out. (The working leg is the front leg.) That’s one rep.
