Jennifer Lawrence's Trainer Shares His 15-Minute Full-Body Workout
He helped Lawrence prepare for X-Men: First Class and X-Men: Apocalypse, where her wardrobe is mostly blue body paint. Need we say more?
Photo: Philip North-Combes
This quick, effective routine comes from personal trainer Dalton Wong's book The Feelgood Plan, co-written with health and lifestyle journalist Kate Faithfull-Williams.
1. Pendulum lunge
Step back with your right foot and lower your right knee
Put your weight in your left heel and take a big step forwards with your right leg, so now your left knee hovers above the floor
Repeat on the left leg, alternating for 1 minute
2. Kneeling push-ups
Bend your elbows and lower your chest to the ground with control
Punch up until the elbows are straight
Remember to engage your abs and the area between your shoulder blades
3. Back toner
Drop into a shallow squat, with arms hanging down
Holding a light weight in each hand, bend your arms and move your elbows in line with your ribcage
Squeeze your abs to maintain a straight spine
4. Mountain climber
Start in plank: head, hips and heels in one straight line
Bring your left knee to your chest for 1 second
Continue swapping legs for 1 minute
5. Squats
Hold a 5 lb weight up to your chest
Push your bottom backwards, slowly lowering until your thighs are parallel to the floor
Squeeze your butt and push through your heels to stand
6. Side plank
Lift everything but your forearm and the side of your foot off the ground
Keep your hips stacked and body straight
After 30 seconds, switch sides
7. Back extensions
Lie face down and lift your head and arms 3 inches off the floor
Hold for 10 seconds, then lower
Repeat until your minute is up
Run through that energizing circuit once more from the top, then do 1 minute of...
8. The finisher: Box clever
Sink into a half squat, fists at your armpits
Sharply punch out your left arm, fist in line with your shoulder
Fight the good fight for 1 minute, alternating arms and striking clean, firm punches
Reprinted with permission from The Feelgood Plan © 2016 by Dalton Wong and Kate Faithfull-Williams, Sterling Epicure. Photos by Philip North-Combes.
1. Pendulum lunge
Step back with your right foot and lower your right knee
Put your weight in your left heel and take a big step forwards with your right leg, so now your left knee hovers above the floor
Repeat on the left leg, alternating for 1 minute
2. Kneeling push-ups
Bend your elbows and lower your chest to the ground with control
Punch up until the elbows are straight
Remember to engage your abs and the area between your shoulder blades
3. Back toner
Drop into a shallow squat, with arms hanging down
Holding a light weight in each hand, bend your arms and move your elbows in line with your ribcage
Squeeze your abs to maintain a straight spine
4. Mountain climber
Start in plank: head, hips and heels in one straight line
Bring your left knee to your chest for 1 second
Continue swapping legs for 1 minute
5. Squats
Hold a 5 lb weight up to your chest
Push your bottom backwards, slowly lowering until your thighs are parallel to the floor
Squeeze your butt and push through your heels to stand
6. Side plank
Lift everything but your forearm and the side of your foot off the ground
Keep your hips stacked and body straight
After 30 seconds, switch sides
7. Back extensions
Lie face down and lift your head and arms 3 inches off the floor
Hold for 10 seconds, then lower
Repeat until your minute is up
Run through that energizing circuit once more from the top, then do 1 minute of...
8. The finisher: Box clever
Sink into a half squat, fists at your armpits
Sharply punch out your left arm, fist in line with your shoulder
Fight the good fight for 1 minute, alternating arms and striking clean, firm punches
Reprinted with permission from The Feelgood Plan © 2016 by Dalton Wong and Kate Faithfull-Williams, Sterling Epicure. Photos by Philip North-Combes.
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