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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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

40%

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

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

40%

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.

ExerciseSetsRepsRestNotes
1A. Dumbbell Squat To Shoulder Press
Dumbbell Squat To Shoulder Press
3 sets10 reps60s
1B. Dumbbell Alternating Side Lunge
Dumbbell Alternating Side Lunge
3 sets10 reps60s
1C. Stiff-Legged Dumbbell Deadlift3 sets10 reps60s
1D. Dumbbell Jump Squat
Dumbbell Jump Squat
3 sets10 reps60s

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.

ExerciseSetsRepsRestNotes
1A. Pushup Renegade Row with Dumbbell3 - 4 sets30s30s
Time between exercises: 30s
1B. Bulgarian Split Squat on High Bench (chair)
Bulgarian Split Squat on High Bench (chair)
3 - 4 sets30s30s
Time between exercises: 30s
1C. Sumo Squat with Rotation3 - 4 sets30s30s
Time between exercises: 30s
1D. Plank and Knee-In3 - 4 sets30s30s

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.

ExerciseSetsRepsRestNotes
1A. Physioball Hip Bridge3 sets10 reps60s
1B. Single-Leg Romanian Deadlift with Dumbbells
Single-Leg Romanian Deadlift with Dumbbells
3 sets10 reps60s
1C. Plank Leg Raise
Plank Leg Raise
3 sets10 reps60s
1D. Dumbbell Deadlift
Dumbbell Deadlift
3 sets10 reps60s

Arms and Back

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ExerciseSetsRepsRestNotes
1A. Standing Dumbbell Biceps Curl2 - 3 sets12 - 15 reps60s
1B. Hammer Curls
Hammer Curls
2 - 3 sets12 - 15 reps60s
2A. Dumbbell Lateral Raise
Dumbbell Lateral Raise
2 - 3 sets12 - 15 reps60s
2B. Dumbbell V Raise
Dumbbell V Raise
2 - 3 sets12 - 15 reps60s
3A. Bent Over Two-Dumbbell Row2 - 3 sets12 - 15 reps60s
3B. Medicine Ball Pushup2 - 3 sets10 reps60s
3C. Push-up (on knees)2 - 3 sets30 - 60s60s
3D. Dumbbell Bench Press
Dumbbell Bench Press
2 - 3 sets30 - 60s60s
3E. Dumbbell Flys
Dumbbell Flys
2 - 3 sets30 - 60s60s
4A. Bent-Arm Dumbbell Pullover2 - 3 sets12 - 15 reps60s
4B. Seated Barbell Overhead Triceps Extension
Seated Barbell Overhead Triceps Extension
2 - 3 sets12 - 15 reps60s
5A. Plank Swivels2 - 3 sets8 - 12 reps60s
5B. Bench Dip (heels on floor)2 - 3 sets8 - 15 reps60s
5C. Chin-up
Chin-up
2 - 3 setsAMAP reps60s

Date Created: 1/28/20, 5:20 AM


Last Updated: 9/12/20, 9:38 PM

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