Carrie Underwood Workout: Long and Lean

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

5 days

Time

39 minutes

Genders

Female

Goals

Build Muscle (Female)

Fat Loss (Female)

Tone Body (Female)

Description

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. Kn

Source

www.popworkouts.com

Equipment

Barbell, Bodyweight, Chair, Dumbbell, Exercise Ball, Medicine Ball, Other, Pull up bar

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

39 minutes

Genders

Female

Days per week

5 days

Goals

Build Muscle (Female)

Fat Loss (Female)

Tone Body (Female)

Description

Equipment

Barbell, Bodyweight, Chair, Dumbbell, Exercise Ball, Medicine Ball, Other, Pull up bar

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

www.popworkouts.com

Workout Overview

Day 1: Legs Workout

Day 2: Hips

Day 3: Butt

Day 4: Legs

Day 5: Arms and Back

Day 6: Rest

Day 7: Rest

Week 1

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.

Exercise	Sets	Reps	Rest
1A. Dumbbell Squat To Shoulder Press ▶	3 sets	10 reps	60s
1B. Dumbbell Alternating Side Lunge ▶	3 sets	10 reps	60s
1C. Stiff-Legged Dumbbell Deadlift Stiff legged dumbbell deadlift by FITTR	3 sets	10 reps	60s
1D. Dumbbell Jump Squat ▶	3 sets	10 reps	60s

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.

Exercise	Sets	Reps	Rest	Notes
1A. Pushup Renegade Row with Dumbbell Dumbbell push up rows by Alf As	3 - 4 sets	30s	30s	Time between exercises: 30s
1B. Bulgarian Split Squat on High Bench (chair) ▶	3 - 4 sets	30s	30s	Time between exercises: 30s
1C. Sumo Squat with Rotation Sumo squat with rotation by Made 2 Move Physical Therapy	3 - 4 sets	30s	30s	Time between exercises: 30s
1D. Plank and Knee-In Plank Knee In by Warbird Academy	3 - 4 sets	30s	30s

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.

Exercise	Sets	Reps	Rest
1A. Physioball Hip Bridge Hip Bridge With Stability Ball by Julie Desch	3 sets	10 reps	60s
1B. Single-Leg Romanian Deadlift with Dumbbells ▶	3 sets	10 reps	60s
1C. Plank Leg Raise ▶	3 sets	10 reps	60s
1D. Dumbbell Deadlift ▶	3 sets	10 reps	60s

Legs

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Exercise	Sets	Reps	Rest
1A. Squat and Rear Lunge Body Squat w/ Reverse Lunge by FitnessMentality	3 sets	15 reps	60s
1B. Floor Jacks ▶	3 sets	15 reps	60s
1C. Ice Skater ▶	3 sets	60s	60s
1D. Bodyweight Side Lunge Bodyweight Side Lunge by Ranfone Training Systems	3 sets	15 reps	60s
1E. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3 sets	15 reps	60s
1F. Wide-Stance Barbell Squat Wide Stance Barbell Squat Exercise by Perfect Body Magazine	3 sets	40 reps	60s
1G. Squat and Rear Lunge Body Squat w/ Reverse Lunge by FitnessMentality	3 sets	15 reps	60s

Arms and Back

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Exercise	Sets	Reps	Rest
1A. Standing Dumbbell Biceps Curl BICEPS CURL (STANDING) by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	2 - 3 sets	12 - 15 reps	60s
1B. Hammer Curls ▶	2 - 3 sets	12 - 15 reps	60s
2A. Dumbbell Lateral Raise ▶	2 - 3 sets	12 - 15 reps	60s
2B. Dumbbell V Raise ▶	2 - 3 sets	12 - 15 reps	60s
3A. Bent Over Two-Dumbbell Row Bent-Over Dumbbell Row by Testosterone Nation	2 - 3 sets	12 - 15 reps	60s
3B. Medicine Ball Pushup Medicine Ball Push Ups by Avid Fitness	2 - 3 sets	10 reps	60s
3C. Push-up (on knees) Knee push ups by Passion4Profession	2 - 3 sets	30 - 60s	60s
3D. Dumbbell Bench Press ▶	2 - 3 sets	30 - 60s	60s
3E. Dumbbell Flys ▶	2 - 3 sets	30 - 60s	60s
4A. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	2 - 3 sets	12 - 15 reps	60s
4B. Seated Barbell Overhead Triceps Extension ▶	2 - 3 sets	12 - 15 reps	60s
5A. Plank Swivels Prone Hip Swivel (Plank) by PowerMonkeyFitness	2 - 3 sets	8 - 12 reps	60s
5B. Bench Dip (heels on floor) Bench Tricep Dips by Coach Bobby Bluford	2 - 3 sets	8 - 15 reps	60s
5C. Chin-up ▶	2 - 3 sets	AMAP reps	60s