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Natalie Portman Black Swan Workout Diet: Long Lean Body

By Myworkouts

Experience

Beginner (1-2 years)

Time

9 minutes/day

Good for

Tone Body, Fat Loss, Gain Strength, Lose Weight

Equipment

Pool, Bodyweight

Statistics

Average Cardio Intensity

Average Exertion

Description

Lats, Glutes, Hip Abductors, Hip Adductors, Quads

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.

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1. Freestyle Swim

1 set, 1 miles, (rest 60s)

Time between exercises: 60s

Show Alternative Exercises

Circuit

Butt Lift (Bridge)

▶

2. Butt Lift (Bridge)

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

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No media available

2. Glute Bridge Pulse

2-4 sets, 8 reps, (rest 60s)

Pulse - shorter and faster
Time between exercises: 60s
Tempo: 1/0/1/0

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No media available

2. Tiptoe Glute Bridge

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

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Bodyweight Clamshells

▶

2. Bodyweight Clamshells

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

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No media available

2. Butterfly Hip Bridge

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

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Single Leg Hip Bridge

▶

2. Single Leg Hip Bridge

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

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No media available

2. Single Leg Hip Bridge Pulse

2-4 sets, 8 reps, (rest 60s)

Time between exercises: 60s
Tempo: 1/0/1/0

Show Alternative Exercises

Butt Lift (Bridge)

▶

2. Butt Lift (Bridge)

2-4 sets, 8 reps, (rest 60s)

Wide stance - feet far apart
Time between exercises: 60s
Tempo: 1/0/1/0

Show Alternative Exercises

No media available

2. Butterfly Hip Bridge

2-4 sets, 8 reps, (rest 60s)

Wide stance - feet far apart
Time between exercises: 60s
Tempo: 1/0/1/0

Show Alternative Exercises

Date Created: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)

Last Updated: Fri Oct 15 2021 19:49:05 GMT+0000 (Coordinated Universal Time)

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