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Natalie Portman Black Swan Workout Diet: Long Lean Body

By Chris Davis

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

53 minutes

Genders

Female

Goals

Fat Loss (Female)
Gain Strength (Female)
Tone Body (Female)
Description

The Natalie Portman Black Swan workout is about turning into a ballerina. Natalie Portman had to lose weight, and develop a long and lean body, for her role as Nina in Black Swan. The Natalie Portman

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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

53 minutes

Genders

Female

Days per week

1 day

Goals

Fat Loss (Female)
Gain Strength (Female)
Tone Body (Female)
Description

The Natalie Portman Black Swan workout is about turning into a ballerina. Natalie Portman had to lose weight, and develop a long and lean body, for her role as Nina in Black Swan. The Natalie Portman

Show More

Equipment

Bodyweight

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

Week 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.

ExerciseSetsRepsRestNotes
1. Freestyle Swim
Freestyle Swim
1 set1 miles60s
2A. Butt Lift (Bridge)2 - 4 sets8 reps60s
2B. Glute Bridge Pulse
Glute Bridge Pulse
2 - 4 sets8 reps60s
Pulse - shorter and faster
2C. Tiptoe Glute Bridge
Tiptoe Glute Bridge
2 - 4 sets8 reps60s
2D. Bodyweight Clamshells2 - 4 sets8 reps60s
2E. Butterfly Hip Bridge2 - 4 sets8 reps60s
2F. Single Leg Hip Bridge2 - 4 sets8 reps60s
2G. Single Leg Hip Bridge Pulse2 - 4 sets8 reps60s
2H. Butt Lift (Bridge)2 - 4 sets8 reps60s
Wide stance - feet far apart
2I. Butterfly Hip Bridge2 - 4 sets8 reps60s
Wide stance - feet far apart

Date Created: 1/7/20, 6:34 AM


Last Updated: 2/13/20, 7:15 PM

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