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Carrie Underwood Workout: Long and Lean

By Chris Davis

Experience
Intermediate (2-3 years)
Time
39 minutes/day | 5 days/week
Good for
Build Muscle, Fat Loss, Tone Body
Equipment
Barbell, Bodyweight, Chair, Dumbbell, Exercise Ball, Medicine Ball, Other, Pull up bar
Statistics
Average Cardio Intensity
40%
Average Exertion
60%
Description
Source: www.popworkouts.com

The Carrie Underwood Workout combines multiple exercises with Tabata training, so she can get more done in less time. With her busy music career, Carrie Underwood has to be efficient with her time. Known for her long and lean legs, her effort has paid off. A decade after appearing on American Idol, Carrie Underwood is hotter than ever.

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Legs Workout

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The Carrie Underwood Slim and Sexy Legs workout is a circuit training routine. This means you move from one exercise to the next without resting. The goal is to do as many rounds as you can in 2 minutes time. Rest for 2 minutes. Then, repeat the Carrie Underwood Slim and Sexy Legs workout for 1-2 more rounds.

Circuit
Dumbbell Squat To Shoulder Press demonstrationPlay Dumbbell Squat To Shoulder Press demonstration
1A. Dumbbell Squat To Shoulder Press
3 sets, 10 reps, (rest 60s)
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Dumbbell Alternating Side Lunge▶
1B. Dumbbell Alternating Side Lunge
3 sets, 10 reps, (rest 60s)
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Stiff-Legged Dumbbell Deadlift demonstrationPlay Stiff-Legged Dumbbell Deadlift demonstration
1C. Stiff-Legged Dumbbell Deadlift
3 sets, 10 reps, (rest 60s)
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Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
1D. Dumbbell Jump Squat
3 sets, 10 reps, (rest 60s)
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Hips

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The hips workout focuses on your abs, hips and core. It uses rotational strength exercises to cinch your waist. Also, this Carrie Underwood focuses on strengthening your hip flexors. Having weak hip flexors gives off the appearance that your belly is bigger than it really is.

Circuit
Pushup Renegade Row with Dumbbell demonstrationPlay Pushup Renegade Row with Dumbbell demonstration
1A. Pushup Renegade Row with Dumbbell
3 - 4 sets, 30s, (rest 30s)
Time between exercises: 30s
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Bulgarian Split Squat on High Bench (chair)▶
1B. Bulgarian Split Squat on High Bench (chair)
3 - 4 sets, 30s, (rest 30s)
Time between exercises: 30s
Show Alternative Exercises
Sumo Squat with Rotation demonstrationPlay Sumo Squat with Rotation demonstration
1C. Sumo Squat with Rotation
3 - 4 sets, 30s, (rest 30s)
Time between exercises: 30s
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Plank and Knee-In demonstrationPlay Plank and Knee-In demonstration
1D. Plank and Knee-In
3 - 4 sets, 30s, (rest 30s)
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Butt

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The butt workout focuses on giving you a high, tight tush. This workout tends to take the pressure off your quads, so that your glutes can do most of the work. Perform 10 reps of each exercise, then move onto the next.

Circuit
Physioball Hip Bridge demonstrationPlay Physioball Hip Bridge demonstration
1A. Physioball Hip Bridge
3 sets, 10 reps, (rest 60s)
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Single-Leg Romanian Deadlift with Dumbbells▶
1B. Single-Leg Romanian Deadlift with Dumbbells
3 sets, 10 reps, (rest 60s)
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Plank Leg Raise▶
1C. Plank Leg Raise
3 sets, 10 reps, (rest 60s)
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Dumbbell Deadlift demonstrationPlay Dumbbell Deadlift demonstration
1D. Dumbbell Deadlift
3 sets, 10 reps, (rest 60s)
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Legs

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Circuit
Squat and Rear Lunge demonstrationPlay Squat and Rear Lunge demonstration
1A. Squat and Rear Lunge
3 sets, 15 reps, (rest 60s)
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Floor Jacks demonstrationPlay Floor Jacks demonstration
1B. Floor Jacks
3 sets, 15 reps, (rest 60s)
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Ice Skater demonstrationPlay Ice Skater demonstration
1C. Ice Skater
3 sets, 60s, (rest 60s)
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Bodyweight Side Lunge demonstrationPlay Bodyweight Side Lunge demonstration
1D. Bodyweight Side Lunge
3 sets, 15 reps, (rest 60s)
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Bodyweight Jump Squat demonstrationPlay Bodyweight Jump Squat demonstration
1E. Bodyweight Jump Squat
3 sets, 15 reps, (rest 60s)
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Wide-Stance Barbell Squat demonstrationPlay Wide-Stance Barbell Squat demonstration
1F. Wide-Stance Barbell Squat
3 sets, 40 reps, (rest 60s)
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Squat and Rear Lunge demonstrationPlay Squat and Rear Lunge demonstration
1G. Squat and Rear Lunge
3 sets, 15 reps, (rest 60s)
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Arms and Back

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Circuit
Standing Dumbbell Biceps Curl demonstrationPlay Standing Dumbbell Biceps Curl demonstration
1A. Standing Dumbbell Biceps Curl
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Hammer Curls demonstrationPlay Hammer Curls demonstration
1B. Hammer Curls
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Circuit
Dumbbell Lateral Raise▶
2A. Dumbbell Lateral Raise
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Dumbbell V Raise demonstrationPlay Dumbbell V Raise demonstration
2B. Dumbbell V Raise
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Circuit
Bent Over Two-Dumbbell Row demonstrationPlay Bent Over Two-Dumbbell Row demonstration
3A. Bent Over Two-Dumbbell Row
2 - 3 sets, 12 - 15 reps, (rest 60s)
Show Alternative Exercises
Medicine Ball Pushup demonstrationPlay Medicine Ball Pushup demonstration
3B. Medicine Ball Pushup
2 - 3 sets, 10 reps, (rest 60s)
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Push-up (on knees) demonstrationPlay Push-up (on knees) demonstration
3C. Push-up (on knees)
2 - 3 sets, 30 - 60s, (rest 60s)
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3D. Dumbbell Bench Press
2 - 3 sets, 30 - 60s, (rest 60s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3E. Dumbbell Flys
2 - 3 sets, 30 - 60s, (rest 60s)
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Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4A. Bent-Arm Dumbbell Pullover
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Seated Barbell Overhead Triceps Extension demonstrationPlay Seated Barbell Overhead Triceps Extension demonstration
4B. Seated Barbell Overhead Triceps Extension
2 - 3 sets, 12 - 15 reps, (rest 60s)
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Circuit
Plank Swivels demonstrationPlay Plank Swivels demonstration
5A. Plank Swivels
2 - 3 sets, 8 - 12 reps, (rest 60s)
Show Alternative Exercises
Bench Dip (heels on floor) demonstrationPlay Bench Dip (heels on floor) demonstration
5B. Bench Dip (heels on floor)
2 - 3 sets, 8 - 15 reps, (rest 60s)
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Chin-up demonstrationPlay Chin-up demonstration
5C. Chin-up
2 - 3 sets, AMAP reps, (rest 60s)
Show Alternative Exercises

Date Created: 1/28/2020, UTC


Last Updated: 9/12/2020, UTC

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