Miranda Kerr’s Workout

Want to look like a Victoria Secret model?  Try the same workout Miranda Kerr uses and I can almost guarantee you will (just kidding).  Really though, this is a high-intensity, circuit workout that helps keep her in top shape.  Miranda usually spends about 90 minutes in the gym, 4 days a week.  If you don’t have time for that, try spreading it out over 6 days.  Miranda always begins with a 15 minute sprint/jog session to get her heart rate up.  Try jogging for 2 minutes, then sprinting as hard as you can for 30 seconds.  Repeat until 15 minutes are up.  As she moves over to the jump rope, her trainer makes sure the intensity stays high.  She’ll do 5 minutes of regular jump rope, followed by 5 minutes of advanced jump roping.  Advanced jump roping includes double skips, one-legged jumps, and knee tucks. 

Miranda always makes sure to add a resistence component to her routine.  Her trainer says that by adding weights to the routine, Miranda is able to build muscle and keep her metabolism high.  She will do snatches, in ladder form.  What this means is she’ll lay out 4 dumbbells in increasing weight.  She’ll start with the first and do 1 rep, then move on to the next heaviest and repeat.  Once she’s done all four, she starts back at the lowest weight and does 2.  She repeats this process until she has worked her way up to 10 reps for each weight.  The focus of this is not just on resistance training, but on the cardio aspect as well.  She moves fast and takes little breaks during the ladder snatch drill. 

From here she will spend 20 minutes working exclusively on the lower body.  Miranda is able to completely target her lower body with just one barbell and a few weights.  She combines barbell squats, barbell lunges, barbell reverse lunges, and box jumps to make up her lower body routine.  She does 3 sets of 12 for each and takes just 30 seconds of rest between each set.

Miranda repeats her jump rope drills for another 10 minutes at this point.  All the while she is keeping up the pace and seldom taking breaks.  The goal of a circuit training routine is to keep the heart rate high.  This burns a massive amount of calories and vastly improves cardiovascular capabilities.

From here it’s back onto the treadmill.  Although this time, the incline is bumped up to at least 15 degrees.  Miranda will spend 3 minutes sprinting using the HIIT method, 6 minutes walking, and 6 minutes walking backwards.  This is the final piece of her exercise plan and is sure to completely wear even the most fit individual out.

To recap:

• 15 minutes: Jog/sprint – sprint 30 seconds, jog 2 minutes, repeat.
• 10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique
• 20 minutes: Ladder snatches – see above for description
• 20 minutes: Lower body work – BB squats, BB lunges, BB reverse lunges, box jumps
• 10 minutes: Jump rope – 5 minutes regular jumping, 5 minutes advanced jumping technique
• 15 minutes: Inclined treadmill (at LEAST 15 degrees) – 3 minutes sprinting, 6 minutes walking, 6 minutes walking backwards

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