Natalie Portman Black Swan Workout Diet: Long Lean Body
By Chris Davis
 | Beginner (1-2 years) |
 | 38 minutes/day |
 | Tone Body, Fat Loss, Gain Strength, Lose Weight |
 | Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
The Natalie Portman workout starts with the Hamstring Stretch and the Hip Opener Stretch. After each exercise, Mary Helen Bowers has Natalie Portman move back into these stretches. This gives her a minute to stretch, and rest from the previous exercise.
Beginners should do a lot of stretching, a quick stretch between each exercise. You can taper it down as you get more advanced (and flexible) by skipping stretching here and there.
| Exercise | Sets | Reps | Rest | |
| 1.Freestyle Swim | 1 set | 1 miles | 60s | |
Circuit #2 - 2-4 rounds Rest 60s between rounds | ||||
| 2A.Glute Bridge | 2-4 rounds | 8 reps | 0s | |
| 2B.Glute Bridge Pulse See Exercise Notes | 2-4 rounds | 8 reps | 0s | |
| 2C.Tiptoe Glute Bridge | 2-4 rounds | 8 reps | 0s | |
| 2D.Bodyweight Clamshells | 2-4 rounds | 8 reps | 0s | |
| 2E.Butterfly Hip Bridge | 2-4 rounds | 8 reps | 0s | |
| 2F.Single Leg Hip Bridge | 2-4 rounds | 8 reps | 0s | |
| 2G.Single Leg Hip Bridge Pulse | 2-4 rounds | 8 reps | 0s | |
| 2H.Glute Bridge See Exercise Notes | 2-4 rounds | 8 reps | 0s | |
| 2I.Butterfly Hip Bridge See Exercise Notes | 2-4 rounds | 8 reps | 60s | |
Date Created: 1/7/2020, UTC
Last Updated: 2/13/2020, UTC
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